Mental Health Guide
I'm Experiencing Grief
Coping with loss is overwhelming. It’s normal to experience a wide range of emotions.
Any loss can cause grief, including;
Please go easy on yourself if you are experiencing grief. It is normal to feel grief from even subtle
losses in life.
How To Cope
Mental Health America shares these tips for living with grief:
One day the pain will lessen. Until then, if you need extra support, that’s completely normal. Get
- Seek out caring people. Find friends and family who can understand your feelings of loss. Join
support groups with others who are experiencing similar losses.
- Express your feelings. Tell others what is going on with you.
- Take care of your health. Eat well, get plenty of rest, and reach out to your family physician.
- Postpone major life changes. You deserve time to adjust to your loss.
- Be patient. There is no timeline for coping with grief. Please be gentle with yourself.
- Seek professional help. If your grief is too much to bear, please reach out for help. Search for a
grief therapist near you .
connected to help and resources in your area through Pennsylvania’s Support and Referral Helpline:
855-284-2494 (TTY: 724-631-5600).
I'm Feeling Stressed
We all experience stress from time to time, but if you are feeling more stressed out than usual or your
stress won’t go away, you might want to take action to protect your health.
Here are some tips for managing stress from the National Institute of Mental Health :
Know your body’s response to stress, such as:
Increased alcohol/substance use
Being easily angered
Having low energy
Talk to your health care provider
Get regular exercise
Try a relaxing activity
Decide what must get done now and what can wait
Say “No” to tasks that make it feel like you’re taking on too much
Stay connected with people who can provide emotional support and practical help
If you are feeling overwhelmed, please seek out help. Use Psychology Today’s search engine and/or
SAMHSA’s search tool to find therapists, treatment facilities, health care centers, support groups, and
I'm Part of the LGBTQ Community
You deserve to feel fully heard and understood when seeking support and resources. There are
professionals/organizations that understand the unique experiences that come with being LGBTQ.
If you are in need of immediate support, please call the TrevorLifeline at 1-866-488-7386, chat online
with TrevorChat , or text START to 678-678 to have a text conversation.
- Find the right LGBTQ helpline for you by browsing the United Way of Pennsylvania’s list of
service providers .
- The Trevor Support Center offers help around a number of topics, from healthy relationships, to
coming out, to homelessness, and more. Connect with them by text by texting START to 678-
- Call the LGBT National Hotline at 888-843-4564 for confidential peer support and other
- The Trans Lifeline is a trans-led organization that connects trans people to the community,
support, and resources they need to survive and thrive. Call the hotline at 877-565-8860.
- Browse transgender self-help resources from the National Center for Transgender Equality.
- If you’re 50 years old and older, call the LGBT National Senior Hotline at 888-234-7243.
If you are experiencing homelessness or housing insecurity, you are not alone. Help is available.
- Case management
- Rental assistance
- Bridge housing
- Emergency shelter
- Supportive housing service
The Fairweather Lodge Program provides emotional support, a place to live, and employment for
people with serious mental illness.
Find a Fairweather Lodge .
I've Experienced Violence
If you are in immediate danger, please call 911.
If you have experienced violence, it is not your fault. The sooner you get help, the sooner you can
begin to feel better.
- Phone Number: 800-799-SAFE (7233)
- Phone Number: 800-656-HOPE (4673)
- Phone Number: 877-995-5247
- Phone Number: 866-331-8453
- Text: “LOVEIS” to 866-331-9474
- Phone Number: 800-985-5990
- Text: “TalkWithUs” to 66746
Coping With Trauma
Trauma can have long-term effects on mental health. You are not alone.
It is normal to:
- Feel anxious, sad, or angry
- Have trouble concentrating and sleeping
- Continually think about what happened
If these reactions are interfering with daily activities, you may want to seek some help. Some signs
from the National Institute of Mental Health that you might need help:
- Worrying a lot or feeling very anxious, sad, or fearful
- Crying often
- Having trouble thinking clearly
- Feeling angry, resentful, or irritable
- Having frightening thoughts or flashbacks
- Having nightmares/difficulty sleeping
- Avoiding places or people that bring back disturbing memories
- Becoming isolated
If you witness or hear a violent incident, do not ignore it and don’t intervene on your own. Call 911
Pennsylvania has more than 50 domestic violence programs to help victims find safety. Find your
closest domestic violence program and/or call the National Helpline at 800-799-7233.
It’s not always easy to identify domestic violence. Here are some warning signs to watch for from the
Pennsylvania Coalition Against Domestic Violence (PCADV):
Worried you might be in an abusive relationship? Take the “Is this abuse?” quiz from PCADV.
- Name calling/demeaning comments
- Seeming “too good to be true” early in the relationship
- Relationship advances quickly
- Threatens to harm/kill you, your pets, or family members
- Blames you for the abusive behavior
- Prevents you from spending time with loved ones
- Restricts access to financial resources
If someone comes to you to say they have experienced sexual violence, the most important thing you
can do is remain calm. Believe them and remind them that it is not their fault.
Pennsylvania’s rape crisis centers provide 24/7 confidential services for those who have experienced
sexual assault. Find your local rape crisis center with this map from the Pennsylvania Coalition
Against Rape or call 888-772-7227 for support and services, including:
Find more resources through the National Sexual Violence Resource Center — located right here in
- Crisis counseling
- Services for family, friends, and partners
- Referrals to other services in your area
- Prevention education programs
Resources For Everyone