RESOURCES + FAQs

• Adult Children of Alcoholics (Janet Geringer Woititz)
• Boundaries - a Series of Books (Henry Cloud and John Townsend) 
• Codependent No More: How to Stop Controlling Others and Start Caring for Yourself (Melody Beattie)
• Loving Someone in Recovery (Beverly Berg)
• Men Are from Mars, Women Are From Venus (John Gray)
• Men Are Like Waffles – Women Are Like Spaghetti (Bill and Pam Farrel)
• Romantic Relationships in Recovery: Resisting the Dangers Of the 13th Step (John Baudhuin) 
• The Betrayal Bond: Breaking Free of Exploitive Relationships (Patrick Carnes)
• The Body Keeps the Score (Bessel van der Kolk)
• The Empath’s Survival Guide: Life Strategies for Sensitive People (Judith Orloff)
• The Five Love Languages (Gary Chapman)
• The Four Agreements (Don Miguel Ruiz)
• The Gifts of Imperfectionism (Brené Brown)
• Walking the Tiger: Healing Trauma (Peter Levine)

•  “The most common way people give up their power is by thinking they don’t have any.” - Alice Walker 
• "Sometimes deeper mental clarity is preceded by greater internal storms." - Yung Pueblo
• "Unconditional love does not mean unconditional tolerance." - Anonymous
• “I don’t have to attend to every argument I’m invited to.” - Dorothy Parker 
• "Set up your life so that your inner child feels safe, your present self feels seen, and your future self feels sacred." - Dr. Jen Wolkin
• "Don't measure your progress using someone else's ruler." - Anonymous
• “We cannot solve our problems with the same thinking we used when we created them.” - Albert Einstein
• "The sun is a daily reminder that we too can rise again from the darkness, that we too can shine our own light." - S. Anja
• "If you don't like where you are, move. You are not a tree." - Anonymous

Question: How do I know what therapy approach is best for me or what I need?

• Answer: It is not necessary for you to "know what you need" before starting therapy. Just show up to an appointment and be yourself. Your therapist will help guide you to what is right for you! But if you are interested in learning about different treatment approaches, you can use the list of therapy approaches provided above as a starting place, or you can research different approaches through studies on Google Scholar (scholar.google.com). Then, if you have found a particular approach you would like to try  you can seek out a therapist that offers what you are looking for through platforms like Headway, Psychology Today, Sondermind, Therapy Appointment, and Therapy Den. 

Question: What if I don't like my therapist? Do I have to stay with that therapist?

• Answer: No, you do not have to stay with that therapist, but it is best practice to only work with one at a time unless different therapists are providing different services that one or the other cannot provide, for example, hypnosis. If you decide that you no longer want to work with a therapist, it is appreciated that you communicate that via phone or email rather than no longer showing up to appointments.

Question: How do I find a therapist?

• Answer: You can call your insurance and ask for a list of covered providers meeting your criteria that are in your area. You can also do special searches through platforms like Headway, Psychology Today, Sondermind,  Therapy Appointment, and Therapy Den. Lastly, another suggestion is asking for therapist recommendations from a doctor, friends, or loved ones. If you are enrolled at a college or university, oftentimes there is a student counseling center where free or reduced cost counseling is available. 

Question: How do I find a doctor to prescribe me medications to help my mood? 

• Answer: You can either use a doctor (primary care physician (PCP) or psychiatrist (who specializes in psychological medications)  or a nurse practitioner for prescribing mood-altering and other types of medications for one's health.
• Find a Psychiatrist (American Psychiatric Association)

Question: How do I get testing to figure out if I meet criteria for a particular diagnosis? 

• Answer: You can see a licensed counselor that has training in conducting assessments or see a licensed psychologist who offers testing. 
• Psychologist Locator (American Psychological Association)

Question: How do you find a psychiatrist or psychologist? 

• Answer: Call your Insurance and ask for covered providers in your area or you can search for one on PsychologyToday.com with specific search criteria. Also, you can ask a therapist you are working with for some referrals or use the websites below.
• Find a Psychiatrist (American Psychiatric Association)
• Psychologist Locator (American Psychological Association)

• Everything You Think You Know About Addiction is Wrong | Johann Hari
• Fasting For Survival Lecture by Dr Pradip Jamnadas
• How Childhood Trauma Affects Health Across a Lifetime | Nadine Burke Harris
• Your Gut Microbiome: The Most Important Organ You’ve Never Heard Of | Erika Ebbel Angle

*Any opinions or statements made in the linked videos above are solely those of the creators and are not necessarily endorsed by Audrey Zatopek and Mental Health Institute, PLLC as the provisioners of these links. The links are only provided for informational purposes, not as an endorsement of the content.

• Bilateral Stimulation Lute Music for Relaxation
• Bilateral Stimulation Music for Relaxation 
• Grounding Techniques
• Progressive Muscle Relaxation
• Relieve Stress & Anxiety with Relaxing Yoga Stretches
• Restorative Yoga For Stress Relief | 30 Minute Practice
• Silencing the Alarm for Anxiety and Panic
• Staircase Relaxation

*All exercises may not be suitable for everyone. Before attempting any new exercise, consider your flexibility, strength and overall health to determine whether or not a particular exercise is appropriate for you. Any injury sustained from proper or improper use of these exercises is solely the responsibility of the exerciser. Please note, Audrey Zatopek and Mental Health Institute, PLLC disclaim any liability from injury sustained from the use of the above exercises and suggest you first consult your professional healthcare provider(s) or doctor(s) before attempting these or any physical exercises so that they are in accordance with your health treatments or medical procedures, and in accordance with your body and health conditions.

ADDICTION SUPPORT GROUPS

- Anonymous Groups for Persons in Addiction Recovery

• Alcoholics Anonymous (AA)
• Celebrate Recovery (Christian alternative to AA)
• Cocaine Anonymous (CA)
• Codependents Anonymous (CoDA)
• Crystal Meth Anonymous (CMA)
• Food Addicts Anonymous (FAA)
• Gamblers Anonymous (GA)
• HAMS: Harm Reduction for Alcohol 
• Heroin Anonymous (HA)
• LifeRing Secular Recovery (Non-12-Step Recovery Group)
• Moderation Management Groups (Non-12-Step Recovery Group)
• Narcotics Anonymous (NA)
• Overeaters Anonymous (OA)
• Secular Organizations for Sobriety (SOS) 
• Sex Addicts Anonymous (SAA)
• Sex and Love Addicts Anonymous (SLAA)
• SMART Recovery (Non-12-Step Recovery Group)
•  Women for Sobriety (Non-12-Step Recovery Group)

- Anonymous Groups for Loved Ones

• Al-Anon, Alateen  (Associated with Alcoholics Anonymous)
• Co-Anon (Associated with Cocaine Anonymous)
• Gam-Anon, Gam-A-Teen (Associated with Gamblers Anonymous)
• Nar-Anon  (associated with Narcotics Anonymous)
• SMART Recovery Family & Friends  (Non-12-Step Recovery Group)

HEALTH SUPPORT GROUPS

• Eating Disorder Hope Support Groups
• Lupus Foundation of America
• Memorial Hermann Cancer Support Groups
• Multiple Sclerosis Association of America (MSSA)
• National Alliance for Eating Disorders (NAED)
• National Association of Anorexia Nervosa and Associated Disorders (ANAD)
• National Multiple Sclerosis Society (NMSS)
• National Rheumatoid Arthritis Society (NRAS)
• The Arthritis Foundation

MENTAL HEALTH SUPPORT GROUPS

• Anxiety and Depression Association of America (ADAA)
• Adult Survivors of Childhood Abuse (ASCA)
• Eating Disorder Hope Support Groups
• International OCD Foundation
• Mental Health America (MHA)
• National Alliance on Mental Illness (NAMI)
• ReMind (formerly Depression Bipolar Support Alliance (DBSA)) 

• 988 Suicide & Crisis Line at 988 connects you with 24-hour anonymous crisis support by calling, texting, or chatting on the website. You can call 988, text 741-741, or use their website (www.988lifeline.org) and follow the prompts to have an anonymous, supportive conversation.
• Boys Town at 1-800-448-3000 Crisis, resource, and referral line that assists both teens and parents.
• Call BlackLine at 1 (800) 604-5841 for peer support, counseling, reporting of mistreatment, witnessing and affirming the lived experiences for folxs who are most impacted by systematic oppression with an LGBTQ+ Black Femme Lens. This hotline prioritizes Black, Indigenous, and People of Color (BIPOC) individuals.
• Child-Help USA at 1-800-422-4453 (1-800-4-A-Child) Assists both child and adult survivors of abuse, including sexual abuse. The hotline, staffed by mental health professionals, also provides treatment referrals.
• Covenant House Nineline at 1-800-999-9999 Crisis counselors are available to talk to homeless individuals and at-risk kids; also offer an on-line forum.
• Grace Help Line 24 Hour Christian Service at 1-800-982-8032 for individuals who would like Christian support. 
• GriefShare at 1-800-395-5755 for individuals struggling with grief.
• Human Trafficking Hotline at 1-888-373-7888, text 233733 (BeFree) or report an emergency to law enforcement by calling 911.  The National Human Trafficking Hotline is a national, toll-free hotline, available to answer calls, texts, emails, and live chats from anywhere in the United States, 24 hours a day, 7 days a week, in over 200 languages. 
• National Domestic Violence Hotline at 800-799-7233 for individuals experiencing domestic violence. 
• Poison Control at 1-800-942-5969 when there is a concern that poison has been ingested by you or someone else. 
• Rape, Abuse & Incest National Network (RAINN) at 1-800-656-4673 or by chat at online.rainn.org for free, confidential, 24/7 support.
• SAMHSA's Treatment Locator at 1-800-662-4357 provides you with information about local mental health services.
• StrongHearts Native Helpline at (844) 762-8483 for 24/7 confidential and anonymous support and advocacy to Native American and Alaska Natives impacted by domestic and sexual violence. 
• The Trevor Project Hotline at 1-866-488-7386 (1-866-4-U-TREVOR) for young LGBTQIA+ individuals feeling suicidal or you can  text 678-678.
• Thrive Lifeline at (313) 662-8209 is trans-led and operated, and is used by an age 18+ individual if you’re experiencing a mental health crisis and need to chat with a qualified crisis responder. If you are an underrepresented individual (person of color, LGBTQ2S+, person living with disabilities, neurodivergent, and/or other marginalized identities), and experiencing obstacles because of (or simply have questions about) your identities, they want to help you navigate those.
• Trans Lifeline at 877-565-8860 (call or text) provides trans peer support for the trans community and is run by and for trans people. Or feel free to use their website (https://translifeline.org/).
• Veterans Crisis Line at 988, then PRESS 1, or Text 838-255 for veterans in distress. 

Click here for a comprehensive list of crisis hotlines available 24/7 for free.

Feeling Overwhelmed? There are a lot of phone numbers on this page. If you don’t know where to start, I suggest dialing 2-1-1 on your phone to be connected with the national human service call center. You can learn more about the 2-1-1 number here.

Not feeling overwhelmed but need someone to talk to? Warmlines provide a judgment-free space for you to talk through difficult emotions and experiences, receive support, and connect to other resources that you may need. Open Counseling provides a directory list of warmlines (linked here) that can be called in each state of the United States, and some take calls from persons living out of state.