Recognize when you're heading toward crisis:

• Withdrawing from family and friends
• Feeling hopeless or trapped
• Increased anger or irritability
• Changes in sleep (too much or too little)
• Thinking "I can't do this anymore"
• Loss of interest in things I used to enjoy

Things I can do on my own to feel better:

• Take a walk outside, even just 10 minutes
• Deep breathing: 4 counts in, hold 4, out 4
• Call or text someone who cares
• Write in my private journal
• Listen to calming music or a podcast
• Pet therapy (time with my dog/cat)

Trusted contacts to reach out to:

If in immediate crisis:

• Remove means of self-harm from immediate access
• Call 988 or go to nearest emergency room
• Don't stay alone - call someone to be with you
• Text "HELLO" to 741741 if you can't talk

What makes life worth living:

• My family needs me
• My grandchildren bring me joy
• This feeling is temporary
• I've survived hard times before
• I want to see how things turn out
• People care about me

Specialties: Caregiver burnout, anxiety, depression, grief & loss
Approach: Cognitive Behavioral Therapy (CBT), mindfulness-based
What's working: She really listens and gives practical coping strategies

Many health insurance plans now cover teletherapy:

💡 Call your insurance customer service number to find in-network teletherapy providers.

Before the meeting:

• Arrive 5-10 minutes early if possible
• Introduce yourself to the facilitator
• Grab coffee/water and find a comfortable seat
• You don't need to prepare anything

During the meeting:

• Most groups start with introductions (first name only)
• You can share as much or as little as you want
• "I'd rather just listen today" is always okay
• What's said in group stays in group (confidentiality)
• No advice-giving—just sharing experiences

After the meeting:

• Give yourself credit for showing up
• It might feel awkward at first—that's normal
• Try attending 3-4 times before deciding if it's right for you
• Some groups exchange phone numbers for support between meetings