24/7 Crisis Hotlines & Resources

If you're in crisis, please seek immediate support—help is available. Call 911 or go to the nearest emergency room if you're in danger, or reach out to a crisis hotline like 988 for 24/7 support. While I do not provide emergency services, you can find helpful resources here to guide you toward safety and support.

National Suicide Prevention Lifeline: 988 (Call or Text)

Crisis Text Line: Text HOME to 741741

National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI (6264)

Domestic Violence Hotline: 1-800-799-7233

Family Therapy

Individual Therapy

Couples Counseling

Clinical Services Offered

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The Wellness Toolbox

Coping Skills for Everyday Use

Box Breathing

Your breath is one of the most powerful tools you have for managing stress and emotions. Unlike other bodily functions, you can consciously control your breathing, using it to slow your heart rate, calm your nervous system, and regain focus. Breathing creates a direct pathway to relaxation, helping you break free from fight-or-flight responses and regain control in moments of distress.

Guided Practice:

1. Inhale deeply through your nose for a count of four. Fill your lungs completely, but keep it controlled.

2. Hold your breath for a count of four.

   Stay relaxed, avoiding tension in your shoulders.

3. Exhale slowly through your mouth for a count of four. Let the air out in a steady stream.

4. Hold your breath again for a count of four.

   Allow your body to settle before the next inhale.

5. Repeat for 3-5 minutes or until you feel calmer and centered.

Pro Tip: To build fluency, practice Box Breathing during neutral moments—before bed, after waking up, or before a stressful meeting—so it becomes second nature when you need it most.

Just as the name suggests, the Wellness Toolbox provides practical tools to support your well-being and help you navigate life’s challenges with greater ease. Whether you're looking for quick ways to calm racing thoughts, release built-up tension, or steady yourself during overwhelming moments, this space is designed to empower you with practical skills you can use anytime, anywhere.

Box Breathing is a structured breathing technique that helps regulate stress, increase focus, and restore a sense of calm. Used by Navy SEALs, athletes, and mental health professionals, this technique originates from ancient pranayama breathing practices and has been adapted for modern stress management. It is particularly helpful for anxiety, panic, and high-stress situations, as it slows the breath and activates the parasympathetic nervous system, signaling to the brain that you are safe.