Mental Health Resources

Relaxation Tools

Panic attacks:
- A panic attack occurs when the body experiences a sudden surge of adrenaline out of proportion to any perceived danger or threat. During a panic attack, the fear center of the brain reacts with a high-stress response when exposed to an unfamiliar situation or after facing a stressful life event.
- Symptoms of a panic attack include a racing heart, sweating, difficulty catching breath, and a feeling of impending death or doom.
Breathing Techniques:
- 4-7-8 Breathing: Breathe in for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds.
TIPPs Skills for Bringing Down Intense Emotions:
- TIPPs stands for Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation.
- Here is an overview of how you can use each of the skills to disrupt a panic attack
Muscle relaxation:
- This technique involves tensing and untensing various muscle groups. This lowers overall tension and stress levels that can contribute to panic attacks. Start with the feet and work up to your forehead.
- Tighten the muscle while taking a deep breath in, hold for a few seconds and then release the tension while breathing out. Move up the body, one muscle group at a time.
Grounding Techniques:
- In order to help focus on what's around you: name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Referral Services and Crisis Support

Crisis Response Information and Referral for Alameda County:
- 1-800-491-9099
Alameda County Crisis Support Services:
- 1-800-309-2131
- Trained volunteers available 24 hours per day
National Suicide Lifeline:
- 1-800-273-8255
- Available 24 hours per day
Contra Costa Crisis Center Suicide Hotline
- 800-833-2900
San Fransisco Suicide Prevention
- Crisis Call Line: 415-781-0500 or 1-800-273-8255
- Crisis Text Line: 24/7 Confidential Support, Text MYLIFE to 741741
La Clinica de la Raza Casa del Soul
- Culturally specific ACCESS line (Latinx)
- 510-535-6200
OUSD is partnered with Care Solace to provide mental health and substance abuse support to all families.
- Call 888-515-0595, or search on your own at caresolace.com/oakland, to be connected to community providers matched to your needs.
Coalition for Alternatives in Mental Health
- 510.652.7451
- 3238 Adeline Street, Berkeley, CA 94703
- https://www.thero.org/clinics/california/berkeley/clinics/coalition-for-alternatives-in-mental-health-berkeley-drop-in-center/
Side by Side Alameda
- Client Age: 15 - 26 years
- Contact: Ariana Amanoni at [email protected]
  - Lead Case Manager • Enhanced Care Management
    - 510-727-9401 ext. 5359
Non-police response to mental health and other crises: in the moment support and referral to applicable services and resources without any connection to police.
- Berkeley Specialized Care Unit Crisis Line: 510-948-0075
- MH First: 510-999-9641
- Riley Center Domestic Violence Support Line: 415-255-0165
- Spanish Line: 415-757-6490
Dial Lifeline: 988
LGBTQ Youth Crisis Line: 866-488-7386
Trans Lifeline: 877-565-8860
LGBTQ Elder Hotline: 888-234-7243
Substance Abuse Hotline: 510-444-4673
Suicide Prevention Hotline: 800-273-8255
California Hate Crime: 833-866-4283
OPD Hate Crimes Hotline: 510-637-4283
Larkin Street Youth Crisis Line: 1-800-669-6196
Huckleberry Youth Crisis Line: 415-621-2929
SF Suicide Prevention 24/7 Hotline: 415-781-0500
Teenline: Professionally trained teen-listeners provide call and text support.
- Call: 800-852-8336 | 6-10pm PST every night
- Text: 'TEEN' to 839863 | 6-9pm PST

Free or Low Cost Mental Health Care Providers