Self-Help Resources

On this page, you will find links to a variety of educational and self-help resources on a variety of mental health topics.  The links will direct you to information, tools, books, support groups, chatrooms, and much more.

The Counseling and Wellness Center does not monitor or endorse the web sites listed below. If you have questions or concerns about your own unique situation, make an appointment to talk with a counselor by calling the Counseling Center at 202.274.6000.

Domestic Violence
National Domestic Violence Hotline
DC Domestic Violence Intake Center
National Coalition Against Domestic Violence
Civil Protection Order, Metropolitan Police Department brochure 
My Sister’s Place
National Center for Victims of Crime
DC Safe, http://dcsafe.org/  and the hotline number 800.407.5048
Domestic Violence Intake Centers
Get a Protection Order
NCADV What Is Domestic Violence?
NCADV Dynamics of Abuse
Domestic Violence – UDC Counseling & Wellness Center

Grief and Loss
Coping with Grief and Loss
On Grief and Grieving (Book)
After a Loved One Dies

Marriage and Relationships
How to be an Adult in Relationships
Principles to Making a Marriage Work
Hold Me Tight
Getting the Love You Want
Stop Walking on Eggshells

Mental Health
ADHD
Anxiety Disorders
Bipolar Disorder
Depression
Eating Disorders
PTSD
Suicide Prevention
National Sucide Prevention Hotline

Sexual Assault
DC Rape Crisis Center Hotline: 202.333.RAPE
Montgomery County Crisis Hotline 301.738.9697
UASK DC – is a tool which provides immediate access to the information needed most in the event of a sexual assault on one of DC’s eight college campuses — quickly, confidentially and free.  Visit the website to download the app on your mobile phone.
1 in 6 – Resources and Support for Men who have been Sexually Abused
Men Can Stop Rape 
National Sexual Violence Resource Center 
Rape, Abuse, and Incest National Network 
DC Rape Crisis- FAQs ABOUT SEXUAL ASSAULT
NSVRC sexual assault statistics
NSVRC Reporting on Sexual Violence
Domestic Violence – UDC Counseling & Wellness Center

 

Sexual Health
Healthy relationships, Sex, Contraception, and STIs
UDC Student Health Services
HIV/AIDS
Planned Parenthood
Women’s Collective

Sexual Orientation and Gender Identity
Coming Out Resources 
GLBT National Help Center 
Parents, Families, and Friends of Lesbians and Gays
Transgender Education Association, DC
Whitman Walker Health

Substance Abuse
AA Find a Meeting in the DC Area
Adult Children of Alcoholics – ACOA
Al-Anon, A Network for Family and Friends of Problem Drinkers
Gamblers Anonymous 
Marijuana Anonymous
Narcotics Anonymous
SAMHSA   Substance Abuse and Mental Health Services Administration
Tobacco Smoking Cessation – Smoke Free

Wellness
Ten Percent Happier
Healthy Mind and Body
Road to Resilience, APA brochure
UDC Health Services

Additional Links
NSVRC Finding Help
NSVRC- Safety and Prevention
NCADV Tips for Accessing Resources
DC Hotlines
Washington Hospital Center SANE program FAQ’s for patients
Options to Consider at MedStar Washington Hospital Center
Getting Help in the City (Advocates, Follow-up care, LGBTQ services, Reentry, etc.)

 

EMERGENCY

Call 911 in the event of a mental health emergency.
DC Crisis Hotline:  1.888.7WE-HELP or 1.888.793.4357
DC Mobile Crisis Unit:  202.673.9300
Montgomery County Crisis Hotline 240.777.4000
Prince George’s County Crisis Hotline 301.42.2185
Suicide Prevention Hotline  1.800.273.TALK  1.800.273.8255 (English), 1.888.628.9454 (Spanish)

Tools and Information Sources

Therapist Assisted Online (TAO) is currently offering a free library of mindfulness, breathing, and calming videos.  These videos, which will only be offered free for a limited time, are great tools for improving deep breathing skills, using guided visualization, improving sleep, and letting go.

Mental Health Apps:  Consider making use on one of the many mental health apps that are available for free and for pay.  You might find this link helpful in finding Mental Health Apps   Here are some additional wellness-related apps:

 

Apple/iPhones/itunes Androids
Music and Sounds Relax Melodies Relaxing Sounds of Nature
Relax and Sleep Relax Melodies:  Sleep Sounds
Sleep Sounds Ambient Effects for Free Relaxing Music for Stress – Anxiety Relief App
Sleep Stream:
http://itunes.apple.com/us/app/sleepstream-2-sleep.-relax./id432771824?mt=8
Meditation, Breathing, and Yoga Breathe to Relax: http://itunes.apple.com/us/app/breathe2relax/id425720246?mt=8 Breathe2Relax
Sleep Easily Meditation iQuarium Virtual Fish Relaxation Portal
Tactical Breather:
http://itunes.apple.com/app/tactical-breather/id445893881?amp%3Bmt=8&mt=8
Simply Yoga: http://itunes.apple.com/us/app/daily-yoga-free/id413817051?mt=8		 Tactical Breather:
https://play.google.com/store/apps/details?id=t2.tacticalBreather#?t=W251bGwsMSwxLDIxMiwidDIudGFjdGljYWxCcmVhdGhlciJd
Affirmations Inspired by Nature:
http://itunes.apple.com/us/app/affirmations-inspired-by-nature./id414872455?mt=8		 The Mindfulness App

Yoga Daily Fitness

Let’s Meditate:  Sleep and Guided Meditation
Wellscapes: http://itunes.apple.com/us/app/wellscapes/id455216623?mt=8

Mood and Anxiety

 Mood Tracker Fear Tools Anxiety Kit
PTSD Coach PE Coach 2:
https://play.google.com/store/apps/details?id=gov.va.mobilehealth.ncptsd.pecoach&hl=en_US
WellTrack
  • Anxiety and Depression Association of America Psychologist Jelena Kecmanovic provides 7 excellent science-based strategies and tips for coping with COVID-19 anxiety.
Well Track Information Poster