I'm Struggling With A Substance

Substance Use Disorder is a disease, and you deserve to get help for your illness.

Signs that you might need help include:

• Lack of control/inability to stay away from a substance
• Decreased socialization
• Ignoring risk factors
• Physical effects, such as withdrawal symptoms

Recovery starts with a call. Call 1-800-662-HELP (4357) for information about treatment resources. Your call is confidential. The hotline is staffed by trained professionals 24 hours a day, seven days a week, and is available in both English and Spanish.

The Department of Drug and Alcohol Programs has a search engine for finding treatment, as well. Search by ZIP code, county, or statewide for programs that could help you. What to ask treatment providers  to determine if they are right for you.

I'm a Teenager/Young Adult

Your struggles are real and valid, and there is so much help available to you.

Whatever you are going through, you are absolutely not alone. Even though people your age might not be talking about feeling down, experiencing anxiety, or having other mental health struggles, these issues are common and it’s not your fault that you are experiencing them.

If you are having thoughts of suicide or are thinking about harming yourself, please reach out to a trusted adult and/or consider texting the Crisis Text Line: Just text PA to 741741 to get the conversation started.

You deserve to feel mentally well. Here are some common signs that you might want to reach out for help  so you can start feeling better:

• Often feel angry or worried
• Have difficulty sleeping or eating
• Lost interest in activities you used to enjoy
• Isolating yourself and avoiding social interactions
• Feeling grief for a long time after a loss or death
• Using alcohol, tobacco, or other drugs
• Obsessively exercising, dieting, and/or binge eating
• Hurting other people or destroying property
• Having low or no energy
• Feeling like you can’t control your emotions
• Having thoughts of suicide
• Harming yourself (for example: burning or cutting skin)
• Thinking your mind is being controlled or is out of control
• Hearing voices

SOURCE: PA.GOV MENTAL HEALTH GUIDE (https://www.pa.gov/guides/mental-health/)

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;

• Loss of a loved one 
• Divorce or breakup 
• Loss of health 
• Losing your job 
• A miscarriage
• Retirement
• Loss of a pet 
• Loved one’s serious illness
• Loss of safety after trauma
• Selling or losing your home

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:

• 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 .

One day the pain will lessen. Until then, if you need extra support, that’s completely normal. Get connected to help and resources in your area through Pennsylvania’s Support and Referral Helpline: 855-284-2494 (TTY: 724-631-5600).

SOURCE: PA.GOV MENTAL HEALTH GUIDE (https://www.pa.gov/guides/mental-health/)
 

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:
  • Difficulty sleeping
  • Increased alcohol/substance use
  • Being easily angered
  • Feeling depressed
  • 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 more.

SOURCE: PA.GOV MENTAL HEALTH GUIDE (https://www.pa.gov/guides/mental-health/)
 

Helping A Friend

If a friend confides in you that they are considering harming themselves, do not keep it a secret. Reach out to a trusted adult and/or call The Lifeline at 1-800-273-8255.

The best thing you can do for your friend is intervene, and quickly.

Here are tips on what to do from the National Alliance on Mental Illness (NAMI) :

• Share your concerns with your friend. Focus on being nonjudgmental, compassionate, and understanding.
• Reach out to someone you trust. You don’t need to go at this alone.
• Offer support. Ask questions like:
  • How can I best support you right now?
  • Can I help you find mental health services and supports?
  • Can I help you with stuff you need to get done?
  • Would you like me to go with you to your appointments? Do you need a ride?
• Continue being there for your friend. Ways to do that:
  • Regularly check-in with them.
  • Include them in your plans.
  • Learn more about what your friend is going through.
  • Avoid judgmental/dismissive language (such as “snap out of it”)

SOURCE: PA.GOV MENTAL HEALTH GUIDE (https://www.pa.gov/guides/mental-health/)

Someone I Love Has Substance Use Disorder

Starting a conversation about getting help isn’t easy. These tips from the National Institute on Alcohol Abuse and Alcoholism  are helpful for talking with your loved one about getting treatment:

• Think about what you are going to say before you say it. Consider a role-playing practice with someone else.
• Choose the right time to talk. Your loved one should be sober for this. Avoid having this chat at celebrations and on holidays.
• Try to be calm and supportive. Your loved one’s life may be in chaos right now. You can be a calming influence.
• Don’t gang up on the person. It’s important that they feel supported, not threatened.
• Stick with the facts. A person with substance use disorder has a medical problem. Treatment works, and recovery is possible. Let them know you’re here to help them find a good plan of action.

Online Resources

• Alcoholics Anonymous > Find resources and/or an Alcoholics Anonymous meeting that works for you.
• Cocaine Anonymous > Find a video or email meeting.
• LifeRing Secular Recovery > Search for meetings and find the support you need.
• Narcotics Anonymous > Narcotics Anonymous offers multi-lingual and multicultural support. Use the website to find meetings and resources.
• SMART Recovery >There’s life beyond substance use disorder. Find meetings that are free and open to everyone.
• Treating Heroin and Opioid Use Disorder > Pennsylvania’s online guide of resources for those battling opioids

The National Association of Children of Addiction educates and supports children and family members to lead healthy lives despite being hurt by substance use disorder. The organization teaches the “seven Cs” for helping kids cope with parental substance use:

I didn’t cause it. I can’t control it, and I can’t cure it.
I can help take care of myself by communicating my feelings, making healthy choices, and celebrating me.

SOURCE: PA.GOV MENTAL HEALTH GUIDE (https://www.pa.gov/guides/mental-health/)
 

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;

• Loss of a loved one 
• Divorce or breakup 
• Loss of health 
• Losing your job 
• A miscarriage
• Retirement
• Loss of a pet 
• Loved one’s serious illness
• Loss of safety after trauma
• Selling or losing your home

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:

• 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 .

One day the pain will lessen. Until then, if you need extra support, that’s completely normal. Get connected to help and resources in your area through Pennsylvania’s Support and Referral Helpline: 855-284-2494 (TTY: 724-631-5600).

SOURCE: PA.GOV MENTAL HEALTH GUIDE (https://www.pa.gov/guides/mental-health/)
 

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:
  • Difficulty sleeping
  • Increased alcohol/substance use
  • Being easily angered
  • Feeling depressed
  • 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 more.

SOURCE: PA.GOV MENTAL HEALTH GUIDE (https://www.pa.gov/guides/mental-health/)