Resources for Emergency Situations

Suicidal or Homicidal Intention

  • If you are having suicidal or homicidal thoughts, please call Crisis Services, 1.888.568.1112
  • If you concerned you will harm or kill yourself or someone else, please call 911
  • You can call the  national Suicide Prevention Lifeline 988 (Call or Text) or Chat at 988lifeline.org
  • Crisis Hotline for trans people of all ages Trans Lifeline provides a peer support hotline and microgrants for trans people in need. You can call their hotline at 877.565.8860
  • Veterans’ Suicide Prevention Lifeline 1.800.273.8255
  • AMHC Sexual Assault Services 1.800.871.7741 
  • National Sexual Assault Hotline 1.800.656.4673 24-hour hotline, or online: ohl.rainn.org/online/
  • Next Step Domestic Violence/Dating Abuse Services 1.800.315.5579

Emotional Distress

If you are experiencing psychological distress, but are not in a psychological emergence, you can contact the Intentional Warm Line 1.866.771.9276.  The line is for the State of Maine and is available 24/7.

Calming Techniques

If you are not in immediate danger and want to attempt to lower your level of distress try some of the techniques below or check out our stress reduction MP3s.  If these do not help, call during our office hours and schedule an appointment at the Counseling Center. 

  • Grounding – Sit comfortably and upright on a chair or sofa with you feet firmly on the floor.  Gently press your feet into the floor noticing your legs tighten a little and then relax.  Let your shoulders relax.  Pay attention to how the ground and chair are supporting you.
  • Centering – Ground as described above.  Very gently rock your hips until you feel your weight is even settled.  Imagine there is a string attached from your tail bone through the top of your head and let your body relax and rise up along that string (don’t “sit up” as if at attention).   Let your shoulders drop and breathe naturally.
  • Breathing – Imagine you have a straw in your mouth and make a small opening to breathe through.  Breathe slowly  through your mouth and imagine the air is being drawn down to your belly button.  Slowly breathe out.  Repeat at least 6 times.   As this becomes easier, pay attention only to your breathing.
  • Planning – Write down what actions you can take to address the problem.  Identify which are feasible and when you can do them.  Decide when you will do these.  Often just having a plan helps lowers distress.
  • Distracting – Make a list of 3-10 things you can do to take your mind off what is upsetting you. Do at least one of these.  Drinking and drug use should not be on this list.
  • Reach Out – Call a friend or family member just to talk.

Let the Adventure Begin

Apply now