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Part III: Crisis Support & Community Navigation

Mental Health Support: Getting the Help You Need

You Deserve Support

Mental health care isn't a luxury. It's not something you earn. It's support you deserve.

This guide helps you access therapy, medication, support groups, and other mental health resources.

Start Here: Finding Free Resources

🔍 findhelp.org - Search for free mental health services, food, housing, and more in your area

  • Enter your ZIP code
  • Filter by "Mental Health"
  • Find free counseling, support groups, crisis services

This is the fastest way to find free help near you.

Finding Therapy

See: Therapy Resources for comprehensive guide

Quick version:

Free or Low-Cost Therapy

findhelp.org

  • findhelp.org
  • Search by ZIP code for free mental health services
  • Includes counseling, support groups, crisis intervention

Open Path Collective

Community Health Centers

Training Clinics

  • Graduate students supervised by licensed therapists
  • Very low cost or free
  • Search "[your city] psychology training clinic"

Online Therapy

  • BetterHelp, Talkspace - Subscription ($260-360/month)
  • 7 Cups - Free peer support, paid therapy available

Finding the Right Therapist

Directories:

Questions to ask:

  1. "What's your experience with [your issue]?"
  2. "What's your approach/modality?"
  3. "What are your fees? Do you offer sliding scale?"
  4. "Do you take my insurance?"

Types of Therapy

See: Therapy Resources - Therapy Modalities for detailed explanations

Quick guide:

CBT (Cognitive Behavioral Therapy)

  • For: Depression, anxiety, OCD, eating disorders
  • How: Identify and change unhelpful thought patterns
  • Evidence: Very well-researched, effective

DBT (Dialectical Behavior Therapy)

  • For: Borderline personality disorder, emotion dysregulation, self-harm
  • How: Skills for emotion regulation, distress tolerance, interpersonal effectiveness
  • Evidence: Highly effective for BPD, emotion dysregulation

EMDR (Eye Movement Desensitization and Reprocessing)

  • For: PTSD, trauma
  • How: Process traumatic memories using bilateral stimulation
  • Evidence: Strong evidence for PTSD

Somatic Therapy

  • For: Trauma, anxiety, chronic pain
  • How: Work with body sensations and nervous system
  • Good for: People who live in their heads, trauma stored in body

Psychodynamic Therapy

  • For: Understanding patterns, long-term change
  • How: Explore unconscious patterns, childhood experiences
  • Timeline: Longer-term

IFS (Internal Family Systems)

  • For: Trauma, self-criticism, internal conflict
  • How: Work with different "parts" of yourself
  • Good for: Complex trauma, self-awareness

Medication

When Medication Helps

Consider medication for:

  • Moderate to severe depression
  • Anxiety that interferes with daily life
  • Bipolar disorder (usually essential)
  • Schizophrenia or psychosis
  • ADHD
  • OCD
  • PTSD (for symptoms)

Medication isn't:

  • A cure
  • For everyone
  • A sign of weakness

Medication is:

  • A tool
  • One part of treatment (usually combined with therapy)
  • Reversible (you can stop if it doesn't work)

Who Can Prescribe

Psychiatrist

  • Medical doctor (MD/DO) specializing in mental health
  • Can prescribe all psychiatric medications
  • Most expensive ($150-400+ per session)

Psychiatric Nurse Practitioner (PMHNP)

  • Can prescribe psychiatric medications
  • Often more available than psychiatrists
  • Usually less expensive

Primary Care Doctor

  • Can prescribe common psychiatric meds (antidepressants, anxiety meds, some ADHD meds)
  • May refer to psychiatrist for complex cases

Online Options:

  • Cerebral, Done, Ahead - ADHD-focused telehealth
  • Brightside - Depression/anxiety medication + therapy
  • Teladoc, MDLive - General telehealth with psychiatric options

Common Medications

Antidepressants (SSRIs/SNRIs):

  • Prozac, Zoloft, Lexapro, Effexor, Cymbalta
  • For: Depression, anxiety, OCD, PTSD
  • Timeline: 4-6 weeks to work
  • Side effects: Nausea, sexual dysfunction, initial anxiety increase

Anti-Anxiety:

  • Benzos (Xanax, Ativan, Klonopin) - Fast-acting, addictive, usually short-term only
  • Buspar - Non-addictive, takes weeks to work
  • Hydroxyzine - Antihistamine, helps anxiety short-term

ADHD Medications:

  • Stimulants: Adderall, Ritalin, Vyvanse, Concerta
  • Non-stimulants: Strattera, Wellbutrin (off-label)

Mood Stabilizers (Bipolar):

  • Lithium, Lamictal, Depakote

Antipsychotics:

  • For: Schizophrenia, bipolar, severe depression
  • Examples: Abilify, Seroquel, Risperdal

Affording Medication

See: Survival Resources - Healthcare

Quick resources:

  • GoodRx: goodrx.com - Discount coupons
  • NeedyMeds: needymeds.org - Patient assistance programs
  • Manufacturer programs - Many drug companies offer assistance
  • Generics - Always ask for generic versions

Support Groups

Peer Support

NAMI (National Alliance on Mental Illness)

DBSA (Depression and Bipolar Support Alliance)

Anxiety and Depression Association of America (ADAA)

12-Step & Recovery

For substance use:

  • AA (Alcoholics Anonymous): aa.org
  • NA (Narcotics Anonymous): na.org
  • SMART Recovery: smartrecovery.org (evidence-based alternative to 12-step)
  • Refuge Recovery: Buddhist-based recovery

For mental health:

Online Communities

Reddit:

  • r/mentalhealth
  • r/depression
  • r/anxiety
  • r/ADHD
  • r/autism
  • r/BPD
  • r/CPTSD
  • (See specific resource guides for more)

7 Cups

Crisis Support

If you're in crisis: When You're in Crisis

Quick crisis numbers:

  • 988 - Suicide & Crisis Lifeline
  • Text HOME to 741741 - Crisis Text Line
  • 1-866-488-7386 - Trevor Project (LGBTQ+ youth)
  • 877-565-8860 - Trans Lifeline

Full list: Crisis Resources

Workplace & School Accommodations

Mental Health as Disability

You may qualify for accommodations under:

  • ADA (Americans with Disabilities Act) - Workplace
  • Section 504 - School
  • IDEA - K-12 special education

Common Accommodations

Work:

  • Flexible schedule
  • Work from home
  • Breaks as needed
  • Quiet workspace
  • Modified duties during flare-ups
  • Time off for appointments

School:

  • Extended time on tests
  • Quiet testing room
  • Deadline extensions
  • Excused absences for appointments
  • Reduced course load
  • Note-taking assistance

How to Request

Work:

  1. Request accommodation from HR (in writing)
  2. Provide medical documentation
  3. Interactive process to determine accommodation

School:

  1. Contact disability services office
  2. Provide documentation
  3. Meet to discuss accommodations

Resources:

When Therapy Isn't Working

Red Flags

Find a new therapist if:

  • They don't listen
  • You feel judged
  • No progress after 6+ months
  • They violate boundaries
  • They push their values on you
  • You don't feel safe

It's okay to:

  • "Fire" a therapist
  • Try multiple therapists before finding the right one
  • Switch modalities

Getting More Support

If outpatient therapy isn't enough:

IOP (Intensive Outpatient Program)

  • 3-5 days/week, several hours/day
  • More support than weekly therapy
  • Still live at home

PHP (Partial Hospitalization Program)

  • 5-7 days/week, full days
  • Hospital-based but go home at night

Residential Treatment

  • 24/7 care
  • For severe cases
  • Eating disorders, trauma, substance use, etc.

Inpatient Hospitalization

  • Short-term (3-7 days typically)
  • For crisis stabilization

Self-Care Isn't Therapy (But It Helps)

What Self-Care Can't Do

Self-care cannot:

  • Replace therapy or medication for serious mental illness
  • Fix systemic problems (poverty, discrimination, abuse)
  • Cure PTSD, bipolar, schizophrenia, etc.

What Self-Care Can Do

Self-care can:

  • Support your mental health alongside treatment
  • Help you cope day-to-day
  • Prevent some crises
  • Make life more bearable

Actual Self-Care

Not just bubble baths. Real self-care:

Physical:

  • Sleep (7-9 hours)
  • Movement (whatever you can manage)
  • Eating regularly
  • Water

Mental:

  • Boundaries
  • Saying no
  • Reducing stressors when possible
  • Therapy/medication/support

Social:

  • Connection (even when you don't want to)
  • Asking for help
  • Mutual aid

Practical:

  • Paying bills on time (reduces stress)
  • Doctor appointments
  • Safe housing
  • Financial stability when possible

Multiverse & Mental Health

What Multiverse Offers

  • Community
  • Understanding from people who get it
  • Flexibility when you're struggling
  • Resources and support

What Multiverse Doesn't Offer

  • Professional mental health care
  • 24/7 crisis support
  • Therapy or medication
  • Case management

We care about you AND we have limits. Connect with professional resources for ongoing care.

See: How Multiverse Works

You're Not Alone

Millions of people access mental health support.

Getting help isn't weakness—it's wisdom.

You deserve care.

See Also:

The handbook is written in the open. See this page on GitHub.

Ask the handbook

Ask about refunds, rescheduling, the code of conduct, campus, or anything else in the handbook. Answers come only from the handbook text.