What to do until I can speak with a counselor?


  • Talk to friends/family members–Share your feelings and thoughts with someone who you feel comfortable with and who cares for you.
  • Take a bath/shower – Taking a bath or shower can calm you down and soothe you.
  • Exercise/ take a walk– Go outside or go to the gym to exercise and release the tension.
  • Write – Take a moment to write about how you feel and how you make sense of things.
  • Practice relaxation techniques
    • Exercise – One of the most powerful relaxation techniques for anxiety.
    • Meditation – Meditation helps to control the racing thoughts that are typical of someone who suffers from moderate-to-high anxiety.
    • Aromatherapy – Lavender is one of the most common aromas to help calm and relax a persons thoughts and moods.
    • Deep breathing – Inhale through your nose for 8 seconds and exhaling through your mouth for 8 seconds.
  • Eat healthfully– It is important to take care of your basic needs. Fueling your body with healthy food is one of them.
  • Practice meditation – There are many different kinds of meditation. One of the ways to practice meditation is to close your eyes and observe the sensations in
    your body from head to toe. If troublesome thoughts come to your mind, be aware of them and let them go.
  • Get enough sleep– If you are tired, you will not be able to think clearly. Sleeping 7-8 hours per night can rejuvenate you and help you think clearly. If you have a hard time falling asleep, practice relaxation or take a hot bath.
  • Attend to your spiritual needs – During hard times, attending to your spiritual needs such as praying or attending religious services may comfort you.
  • Set several small goals for the day and work on them– Focusing on one thing at a time will keep you from feeling overwhelmed. Structure your time, refine your priorities, and be involved in things that are meaningful for you.
  • Take an on-line assessment – It can help you understand the issues/concerns that you are experiencing. An online mental health screening tools can be found by clicking the following link: Mental Health Screening