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First, at the top of the list: SAMHSA Disaster Helpline and similar links.
Next in the list: Bundled “All Day” Events for organizations with events happening at multiple times throughout the day and/or in many formats or locations; these are bundled into a single listing to prevent endless scrolling. Usually these offer a lookup by zip code or other criteria.
Lastly, Time-Specific Events listed by start time from 12:01am early morning to 11:59pm late night. Warmlines and places east of Oregon’s time zone tend to start earlier (e.g. 4am in Oregon is 7am in New York).
Lifeline ofrece 24/7, servicios gratuitos en español, y no es necesario hablar inglés si usted necesita ayuda.
¿Qué pasa cuando llamo?
Cuando usted llama al número 1-888-628-9454, su llamada se dirige al centro de ayuda de nuestra red disponible más cercano. Tenemos actualmente 200 centros en la red y usted hablará probablemente con uno situado en su zona. Cada centro funciona en forma independiente y tiene su propio personal calificado.
Cuando el centro contesta su llamada, usted estará hablando con una persona que le escuchará, le hará preguntas y hará todo lo que esté a su alcance para ayudarle.
Yo mismo necesito ayuda
Una persona capacitada le escuchará y hablará con usted. Si es necesario, podrá darle información sobre recursos o servicios existentes en su comunidad que podrán prestarle ayuda después de la llamada. Siempre puede usted volver a llamar al número 1-888-628-9454 si lo necesita o lo desea.
Una persona querida necesita ayuda
Si está usted preocupado por una persona que usted sabe que está pasando por una crisis o que piensa en suicidarse, nuestros centros pueden ayudarle. Una persona calificada del centro puede:
Darle ideas y sugerencias sobre la forma de acercarse a la persona que le preocupa. Puede ayudarle a pensar qué podría decir para alentar a esa persona querida a pedir ayuda.
En algunos casos, el centro puede hablar en conferencia al mismo tiempo con usted y con la persona que le preocupa.
Algunas comunidades tienen equipos móviles que pueden visitar a las personas en sus hogares. Si hay uno de esos equipos en su zona, nuestro centro le pondrá en contacto con él.
Llamo para pedir información sobre cuestiones de salud mental
No hace falta que esté usted en crisis para llamarnos. Nuestros centros pueden responder a preguntas generales sobre salud mental, depresión, suicidio, recursos de salud en la comunidad, y muchas cosas más. También es posible llamar para averiguar más sobre las actividades de prevención del suicidio en su zona.
Algunos datos sobre la Línea de Prevención del Suicidio y Crisis
Las llamadas son gratuitas desde cualquier teléfono en los Estados Unidos.
Nuestras líneas funcionan las 24 horas todos los días de la semana, de modo que usted puede ponerse en contacto con una persona capacitada en cualquier momento en que lo necesite.
Su llamada es confidencial; esto significa que la persona que le escucha hará todo lo posible por no divulgar su identidad.
Prestamos servicios en inglés (988) y en español (1-888-628-9454)
Somos la única red nacional de respuesta a situaciones de crisis con financiación del Gobierno Federal.
AM – All Month – Dry January 2023 – Information and Resources
Although similar initiatives have taken place throughout history.
The Finnish government launched a campaign called “Sober January” in 1942 as part of the war effort. Since that time, different people have publicly participated in similar experiments.
But in 2014, Alcohol Change UK made it official by trademarking the term “Dry January” and thus a movement was born.
Let’s talk about why people do it and what to expect.
Dry January: Your Complete Guide
Dry January Benefits
If you’re deciding whether to participate in Dry January this year, a good place to start is by examining all the benefits of taking an extended break from drinking. Some of the biggest benefits of completing Dry January include:
Improved digestion
Better quality sleep
Weight loss
Saving money
Improved focus and mental clarity
Healthier, glowing skin
Stronger immune system
There are more benefits, of course, but these are some of the most commonly reported. Let’s dive into a few of these in more detail.
1. You’ll repair your leaky gut.
Alcohol is highly inflammatory and damages the intestinal lining, which leads to increased permeability known as “leaky gut”.
A 2021 study examined the effects of alcohol on the liver and other organs of the body. The results showed that after 3-weeks of abstinence from drinking, subjects saw a complete recovery of gut barrier function.
The intestinal lining isn’t the only part of your digestive system negatively impacted.
Alcohol also does damage to your gut, including disrupting the gut microbiota. After one month, you won’t likely see a full reversal of gut dysbiosis, but it’s long enough to significantly increase the number of healthy bacteria in the gut.
This will improve your physical health, immune system, and mood.
Depending on your consumption habits and drink of choice (I’m looking at you cider and beer), you’ll likely be dropping thousands of empty, liquid calories from your diet which your waistline will surely thank you for.
Aside from the calories gained from the alcohol itself, we are also eliminating whatever fried, greasy foods you like to scarf down after a night of binge drinking.
Who doesn’t want better sleep? Ever notice how you always feel tired when you wake up the day after drinking? Even if you’ve been asleep for eight or more hours?
It’s because alcohol disrupts the most restorative phase of sleep. Even though alcohol acts as a depressant, causing us to “pass out,” we’re not getting high-quality sleep.
That’s because in the second half of the night, as alcohol leaves our system, our bodies experience rebound arousal, which makes for more fitful sleep and frequent waking up.
In a 2018 University of Sussex study of the effects of participating in Dry January, a whopping 71% of participants reported improved sleep.
4. You’ll save money.
Drinking is expensive. Depending on where you live, you could be paying upwards of $12 or $15 for one cocktail.
Those add up.
I don’t know about you, but in my heaviest drinking days, it was nothing to spend up to 20% of my income just on drinks and cigarettes. Add that to whatever terrible food you’re having delivered at 11 pm and you’ve got a recipe for, “Where the hell did all my money go?”
In that same 2018 study from the University of Sussex, 88% of Dry January participants reported saving money.
5. Your skin might improve.
Alcohol is a diuretic and very inflammatory – two things that are terrible for your skin. Not only does alcohol give your skin a dry, red, puffy appearance but it also speeds up the aging process.
As a result, drinking even moderate amounts of alcohol regularly (the equivalent of one drink per day) can lead to:
Dilated vessels
Dull, lackluster complexion
Rosacea
Acne
Loose skin
Fine lines and wrinkles
In the aforementioned University of Sussex study, 54% of Dry January participants reported better-looking skin.
By taking a month off from drinking, you’ll give your skin a much-needed chance to recuperate. Use this time to get high-quality sleep, stay hydrated, and repair your gut health (which also impacts your skin’s appearance).
6. You’ll beat those colds faster.
A healthy immune system is a terrible thing to waste, which is essentially what we do every time we grab drinks with our friends. Alcohol does your immune system zero favors and since January is the height of cold and flu season in most places, your body will appreciate the boost.
A 2018 study examined the benefits of Dry January, and 65% of participants reported improvement in overall health. Beyond immune system benefits, taking a month-long break from drinking can lead to healthy changes in the gut, liver, and cardiovascular system.
Want to learn more about how alcohol harms your immune system? Check out this video:
7. You’ll feel better.
Alcohol makes depression and anxiety worse. Taking a break can help you improve your mood and stress levels.
Did you know that drinking any amount of alcohol chronically (including one unit of alcohol per night or a few drinks every Friday) disrupts your Hypothalamic-Pituitary-Adrenal axis (HPA)?
This is the body system responsible for maintaining the physiological balance between what you do and don’t perceive as stressful. When you drink any amount of alcohol regularly, you increase the amount of cortisol that is released at baseline when you are not drinking.
Translation?
Alcohol makes you more stressed. Which is ironic considering how many people drink alcohol to relax.
Taking a month-long break from alcohol can help you return your baseline stress levels to normal and become less emotionally reactive.
Plus, no more dealing with the dreaded hangxiety after a night of heavy drinking.
8. You’ll change your relationship with alcohol.
Even if you decide to resume drinking after completing Dry January, there’s a good chance you will drink less in the future.
A follow-up study to the University of Sussex research showed that six months after completing Dry January, participants drank alcohol on fewer days per week and consumed fewer units of alcohol when they did drink.
Additional Dry January Benefits
These are just a few benefits you might experience.
Nothing worth doing comes easily. Such is the case with abstaining from alcohol for a month, especially if you’re a regular or semi-regular drinker.
Quitting alcohol for one month is not as simple as saying, “Well I just won’t drink.” There will be internal and external pressures on you to cave before the 31 days are over and you need a plan for managing them.
This is especially true for gray area drinkers and people who have an unhealthy relationship with alcohol.
Because I want you to succeed and reach February 1st with an entire month of sobriety under your belt, I’m supplying you with a comprehensive list of Dry January tips to prepare for the weeks ahead.
Quitting alcohol unsupervised can be medically dangerous for some people who suffer from alcohol use disorder. You can experience life-threatening withdrawal symptoms like DTs and may require a medical detox.
This is not (and should not) deter you from getting sober and quitting alcohol. But it is to encourage you to take the risks very seriously and reach out to your doctor.
With that, on to our Dry January tips.
1. Know your “why” for completing Dry January.
You will come back to this repeatedly throughout the month. Why are you doing Dry January? Get as granular and specific as possible.
I recommend writing this information down in a journal or making a list and placing it somewhere you can see, like your refrigerator or bathroom mirror.
Here are some ideas to get you started.
“I want to do Dry January to…”
Feel healthier
Save money
Be more productive
Focus on my mental health
Focus on my physical health
Change my relationship with alcohol
Spend more quality time with my kids and family
Something motivated you to take on this challenge. What was it?
Another approach you can take is to imagine who you will be on February 1st after completing 31 days of sobriety.
Who do you want to be on the other side of this month? How is she or he different from the person reading this right now?
Write it all out and put it somewhere for safekeeping. You can even set little reminders in your phone to ping you throughout the month, to remind you why you’re doing this and motivate you to keep going.
2. Identify your triggers.
The next thing you’ll want to do is take time to identify and list all of your triggers. You will be surprised by how many you have.
There are obvious things like getting an invitation to happy hour or a party where there will be lots of drinking. It’s like getting invited to a bakery when you’re off bread.
But there are subtle triggers that can derail you just as easily.
How triggers work:
Alcohol hijacks the reward system in our brains. We drink, and it gives us an artificial dopamine boost, which our brains like (at least first). This is perceived as a reward. We are hardwired to repeat behaviors that give us rewards.
One of the ways our brain does this is by registering signals and cues in anticipation of those rewards. We walk into a room and smell food cooking, which activates a memory of a delicious meal, and now our mouths are watering, and we can’t think of anything else.
We’re now giddy with anticipation for the meal. We might even do a little happy dance as it’s brought to the table.
Alcohol triggers:
Alcohol works the same way. What are the sounds, smells, environments, and cues that trigger the anticipation of a drink in your life?
Sometimes these are happy or “positive” things like walking into your favorite bar or showing up to a party with friends. Other times, these are negative situations like having a fight with a partner or experiencing a stressful day at work.
In both cases, we feel a strong craving to drink alcohol.
There are quirky triggers, too. Let’s say you have a habit of drinking wine while you cook. The first time you go to cook a meal without a glass of wine will feel a little triggering. Your brain will say, “Wait a minute! This is not how we usually do this.”
Maybe you like to come home after work and sit down in your favorite chair and have a beer. The minute you get home and look at your chair, your brain is going to light up in anticipation of that beer.
But you can prepare for them! Once you know your triggers, you can make a plan for dealing with the inevitable craving that will threaten your ability to complete Dry January successfully.
Let’s go back to the “I drink wine when I cook” scenario. If you know you’re going to crave a glass of wine when you cook, there are a few things you can do ahead of time to ensure you don’t cave.
Remove wine from your house.
Have a replacement drink available.
Try cooking something new, so your attention is more focused on the cooking and less on the absence of wine.
This is a good time to experiment with options. Some people find that pouring a non-alcoholic spritzer into a wine glass scratches the itch. Other people have the opposite experience and get triggered even further.
When it comes to anticipating your cravings, you need to experiment with ways to change the habit of drinking.
Figure out what works for you.
A quick explainer on habits:
Dry January is challenging because you’re attacking a behavior on two fronts.
There’s the habitual aspect of your drinking and the compulsion to drink that comes from how alcohol reshapes our brain circuitry and neurochemistry to want to drink more.
The good news is there are things you can proactively do to tackle the habitual side of drinking.
Change your environment: Remove alcohol from your house and avoid going to alcohol-centered places like bars and clubs, at least in the beginning.
Change your routine: If you associate drinking with coming home and sitting in your comfy chair, change that routine. Run errands after work instead. Sit in a different part of the house. These seem like small things, but you’re trying to disrupt the habit loop that you’ve attached to drinking.
Know your cues: Understand your drinking cues. For me, 4:30 pm on a Friday was a big one. That was the normal happy hour time. What are yours?
Change your habit loops: If you know that 4:30 pm on a Friday is going to be alcohol craving central, then make a new plan for that time. Schedule a class at the gym or arrange to have dinner with a friend who knows you’re not drinking. Find a way to disrupt the loop.
Anticipating your cravings and triggers and actively making a plan for dealing with them is your best defense against drinking.
If you do not actively plan to replace your drinking activities with something else, you’ll find yourself home on the couch, bored to tears, and ready to give up.
Guess what happens to people who find themselves in this emotional space?
There are many ways to have fun without alcohol, but if your social life is usually wrapped up in drinking, it can be hard to see them.
That’s why thinking about what you’ll do instead of drinking before starting Dry January is a great idea.
Some ideas include:
Starting a new fitness class.
Learning a new skill (like taking a woodworking course).
Booking tickets to a live show.
Going to museums.
Planning more daytime activities like going to the park or shopping with friends.
Booking a spa day.
Put together a list of things to do that will remove you from temptation.
The first Saturday morning you wake up after successfully avoiding happy hour is the most magical “I can do anything” feeling. It is 100% worth it.
The more you reap the rewards of not drinking, the more motivation you’ll have to keep going.
It can be as simple as having a friend or family member you can reach out to in times of temptation for moral support.
Or you can join an online community, like our Soberish private Facebook group, to connect with people on a similar path as you.
Some people recognize ahead of time that their relationship with alcohol is complex, and they start counseling or decide to attend group sessions like AA or SMART Recovery. A lot of people do both.
Or you can do a more formalized program, like Annie Grace’s 100 Days of Lasting Change (affiliate link). If you’re unfamiliar with Annie Grace, she is the author of This Naked Mind, a book I highly recommend to anyone who wants to change their relationship with alcohol.
She is a brilliant mind in the sobriety space, and a trusted alternative to more traditional approaches to quitting alcohol.
During Dry January, you’ll want people to talk to who understand this experience. Take some time to join a few groups or sign up with a counselor now so you’re ready to go once January hits.
6. Remember your “why” on difficult days.
Our Dry January tips come full circle with #6. On days you want to give up and drink, revisit your reasons for participating in Dry January.
What did you want to achieve? What motivates you to make this big change?
Spend time reconnecting with your reasons. This is especially important in the second half of the month when the initial excitement and novelty of Dry January wears off.
This happens to a lot of us, right?
We start a new year and set all these amazing goals, maybe pay for a new gym membership, excited for what’s to come. And then, boom! Reality sets in.
The new habit becomes hard, our motivation declines, and we drop our resolutions like so many good intentions before them.
Sometimes taking time to reconnect with that core motivation is enough to reignite that spark that made you want to start.
Additional Dry January Resources
I think education is one of the most important resources in sobriety, including temporary stints like Dry January.
Why not take this time to lean into understanding your relationship with alcohol?
If you want to learn more about the benefits of Dry January and tips and tools for completing the month successfully, this list of resources can help. Bookmark this page to refer back to throughout the month.
The Ultimate List of Support Groups for Black Moms
Brown Mamas – Pittsburgh & U.S. – Brown Mamas, Inc. has been around for seven years in the Pittsburgh region. Brown Mamas began in the living room of Muffy Mendoza. What started as 5 moms has grown to over 4000 Our mamas love our Pittsburgh chapter so much that we are expanding. If you are mom who is ready to not just find her tribe, but to inspire other mothers and be the change she wants to see in her community, click here to learn more about starting your own Brown Mamas chapter.
That’s OK. The L.A.-based mental health startup Frame hosts digital workshops, led by licensed therapists, “for people who aren’t ready to try therapy,” said the company’s CEO Kendall Bird.
“It’s a way for people around the country — and specifically in Los Angeles — to get a sense of what therapy could be like for them, to have a better understanding of what you can talk about in therapy and also to learn that there are really different styles of therapists,” she said.
For people not ready or wanting to seek counseling with a therapist just yet, but who could use some information on common topics Frame offers FREE anonymous, online recorded workshops led by licensed therapists from the Frame network, designed to leave you with tangible tools for real life. Tune in when and where it works for you, as a supplement to your in-person sessions, or as a convenient way to explore specific topics and learn about what gets talked about in therapy.
For now, linking up directly with a therapist or counselor through Frame may only available for California residents, but you can add your name to a waiting list. If you have insurance, you may want to contact them regarding providers in the network. If you do not have insurance, you may want to explore community based services and/or faith based services that may offer Free or Sliding Scale services. Or you may want to explore other self-help options online.
L4L – Lines For Life – Oregon Helpers Wellness Initiative – Peer Support Meetings – Daily
@ Online Via ZOOM
Oregon Helpers Wellness Initiative – Peer Support Meetings
In partnership with OHA, we offer free peer-facilitated Virtual Wellness Rooms and Wellness Affinity Groups to communities statewide.
Sobre información cómo participar en español, manda un correo electrónico a staceyb@linesforlife.org.
You’re here to help others, we’re here to help you.
As our communities face COVID-19, we are experiencing drastic changes to everyday life, both personally and professionally – and these changes are especially difficult for helpers and other frontline and essential workers. Oregon Helpers Wellness Initiative is dedicated to providing critical support to Oregon communities and those workers we depend on most.
Our virtual peer support meetings are free, confidential, and open to all frontline workers including medical and behavioral health providers, social workers, home caregivers, and more.
We offer these spaces to focus on self-care because finding a healthy work-life balance is a daily challenge. We hope to de-stigmatize help-seeking for stress, anxiety, and depression, encourage resource sharing and resilience, and quell compassion fatigue and burnout.
We invite you to participate in these spaces at your level of comfort.
We at Lines for Life are grateful for the work you do to keep our communities safe and well, and we want to thank you by offering space for you to recharge and stay connected to the passion which drew you to your field.
Benefits of participating:
Stress reduction
Evidence-based self-care strategies
Work-life balance strategies
Resource sharing
Community with those who care for others professionally
Wellness Affinity Groups
Our Wellness Affinity Groups meet online to connect participants from similar backgrounds or occupational fields. They are hosted by coaches who guide participants through a strengths-based skills curriculum and sharing community resources as needed.
The Zoom will be be open 15 minutes before and after the meeting for fellowship and tech support.
Meeting ID: 981 0151 4197
Passcode: 350901
To join by phone: +1 669 900 6833 OR +1 253 215 8782
One tap mobile
+16699006833,,98101514197# OR +12532158782,,98101514197#
This meeting welcomes all people interested in focusing on the 12 step recovery experiences of people of marginalized genders including but not limited to cis and trans women, non-binary folks, and trans men.
Contacts: Dawn (503)964-7921. Camila (415)515-3460 Julie M. (845) 389-180
Don’t know a thing about Overeaters Anonymous? This is a great place to get some info. This is not a normal OA meeting. It is a one hour “Intro to OA”. There is some explanation of what OA is all about, with time for questions and answers.
Meeting ID: 934 6772 5942
Passcode: 172301
To participate by phone: +1 346 248 7799 or +1 253 215 8782
One tap mobile +16699006833,,93467725942# OR +12532158782,,93467725942#
Note, we needed to pause the call in line, currently calls are scheduled via the Finding A Kind Voice page. The new process follows the concept shared below. The goal is to bring back the 800 number once we can afford the proper safeguards to assure the line is always used for the intended purpose.
If you’re experiencing a crisis, here are some places to reach out to:
Support groups and professional counseling services:
Group/Service
Link/Purpose
Warm Lines
Find a Warm Line in your area– Warm lines are a staffed by people in recovery themselves. Peer operators are trained to attentively listen, offer compassion and assist callers in connecting with their own internal strengths and direction.
The Friendship Line
The Friendship Line is both a crisis intervention center and a “warm” line for routine, even daily, phone calls that provide emotional support, medication reminders and well-being check-ins.
Connecting in person:
If you’d like to connect with people you share a common interest with, Meet-up.com offers events such as book discussions, hiking, playing board games and much more.
Peer Support and Crisis Hotline by and for Trans & Questioning
Hotline open 24 hours per day, 7 days per week* – Weekdays & Weekends
* reportedly it is only guaranteed to be staffed 7am-1pm PST / 10am-4pm EST but may have operators or take messages outside these times
Toll-Free USA: 877-565-8860
Toll-Free Canada: 877-330-6366
Trans Lifeline is a peer support service run by trans people, for trans and questioning callers. Our operators are located all over the U.S. and Canada and are all trans-identified. If you are in crisis or just need someone to talk to, even if it’s just about whether or not you’re trans, please call us. We will do our best to support you and provide you resources.
Our Hotline launched shortly after Trans Day of Remembrance of 2014 in response to the epidemic of suicide in our community. We believe that some of the best support that a trans person in a crisis can have is a fellow member of our community with shared lived experience.
While it started as a service for people in crisis, that is no longer the case. Trans Lifeline still functions as a crisis and suicide prevention hotline. However, it also serves as a space for trans people who just need someone to talk to.
Trans Lifeline provides live, one-on-one phone support, as well as large numbers of online resources for transgender and gender-questioning individuals. The hotline is open 24 hours a day. It is only guaranteed to be staffed from 10 a.m. to 4 p.m. EST, but operators are often also available at other times.
In addition to information resources, Trans Lifeline offers microgrants to individuals who need financial support when updating their name and gender on their legal documents. They accept a limited number of applications each month. However, they will pay the entire fee for most document changes other than birth certificates.
La línea directa de Trans Lifeline es un servicio de apoyo entre compañeros dirigido por personas trans, para personas trans. Nuestros operadores están ubicados en todo EE. UU. Y Canadá, y todos son trans identificados. Si está en crisis o simplemente necesita alguien con quien hablar, incluso si se trata solo de si es o no es trans, llámenos. Haremos todo lo posible para apoyarlo y brindarle recursos.
Nuestra línea directa se lanzó poco después del Día de la Remembranza Trans en 2014 en respuesta a la epidemia de suicidio en nuestra comunidad. Creemos que algunos de los mejores apoyos que una persona trans en crisis puede tener es la oportunidad de hablar con un miembro de nuestra comunidad con experiencia de vida compartida.
Trans Lifeline is training Spanish-speaking volunteers who identify as transgender and want to support the Translatinx community by being a volunteer operator for our dedicated Spanish hotline. This line will launch this summer.
Trust that the help we seek will be supportive, not harmful
Receive crisis support free of judgment, irrespective of substance use, participation in sex trade, mental health condition, disability, gender identity, sexual orientation, race, age, citizenship, housing status, religion, nationality, or caste
Reach out for support in a crisis without being criminalized, detained, or deported
Have all trauma responses, including suicidality, understood as normal responses to current or past traumatic experiences, and be able to speak about suicidality without fear of more trauma
Get crisis support without police violence, harassment, or threats
Share our identities and experiences without being outed to unsupportive caregivers, workplaces, or abusers
Be made aware of short- and long-term options for support that we can accept or refuse
Transparency
Callers have the right to…
Know what services we’re receiving when we call
Clear and upfront information about which situations hotlines use police and emergency services – to be included on websites, apps, chatbots, and greeting/hold recordings, including geotracking
Understand if and when our calls are being recorded, how they’ll be used, and who they’ll be shared with
Be informed by operators at the beginning of calls about which situations or circumstances hotline policies dictate the use of law enforcement or emergency responders
Be informed if police or emergency services are being dispatched to our location
Agency
Callers have the right to…
Determine which supports and care we utilize and which we refuse, as the experts in our own lives.
Access support and services without police or other emergency responders entering our homes, work, school, or any other location without our knowledge and consent. We did not call 911.
Make decisions about what’s best for our financial and mental wellbeing, including not being charged ambulance or hospital bills for services we did not seek or consent to, or losing work, housing, etc.
Protect ourselves from further trauma, harm, and instability.
Warmlines – National Warmline Directory and Resources (USA)
@ Phone
According to the Center for Hope and Recovery, “A warmline is a telephone service (aka a call line) for people who are looking for someone to discuss their daily struggles. Warmlines are staffed with peers who have lived experience of mental health struggles themselves and who are open to sharing their stories of challenging situations, recovery, and perseverance” The hours, days and geographic reach may vary. Fortunately, there are many warmlines including quite a number operating in Oregon such as but not limited to: The David Romprey Warmline.
Objective: This exploratory study describes the impact of a peer-run warm line on the lives of individuals with psychiatric disabilities.
Methods: Phone surveys were completed with 480 warm line callers over four years. Results: Warm line callers reported a reduction in the use of crisis services and a reduction of feelings of isolation.
Conclusions and Implications for Practice: The results indicate that peer-run warm lines can fill an important void in the lives of individuals living with mental [health challenges]. Although warm lines at any time of day are helpful, keeping warm lines running after 5pm and throughout the night provides support services not typically available after office hours and can assist with loneliness, symptom management, and the process of recovery.
Warmline for Family + Caregivers Support – AARP – American Association of Retired Persons – Weekdays 4am-8pm PST
@ Phone
AARP has a dedicated, toll-free family caregiving line for people taking care of a loved one. Agents can’t provide specific advice to callers, but they can suggest resources on a variety of caregiving topics.
Along with comprehensive coverage of issues affecting caregivers, AARP offers free care guides, legal checklists, information on care options and an online community that supports all types of family caregivers. You can also call our caregiver support line for one-on-one help.
Agents are Available on Weekdays, Monday-Friday from 4am-8pm PST / 7am-11pm EST
NEW: MUTUAL AID GROUPS – Informal groups of volunteers that band together to find effective ways to support those people most in need who live in their local community. Mutual aid can include picking up groceries, providing financial assistance, or lending emotional support to your neighbors. Visit https://aarpcommunityconnections.org/find-group/
Benefits of support groups may include but not be limited to: a safe place for sharing, venting, validating, comparing, uniting, advocating, finding social connection, and building community.
Community Resource Locator – an online database from AARP and the Alzheimer’s Association, provides easy access to a variety of local programs, resources and services. https://www.communityresourcefinder.org/
Family Care Navigator – the Family Caregiver Alliance’s tool that helps locate state-by-state assistance for family caregivers. 800-445-8106. https://www.caregiver.org/family-care-navigator
The Eldercare Locator – a public service of the U.S. Administration on Aging that connects you to services for older adults and their families such as respite care, insurance counseling, transportation and other services for older Americans and family members. They can also be reached at 1-800-677-1116. https://eldercare.acl.gov/Public/Index.aspx
Caregiver Action Network – Information, educational materials and support for family caregivers. Toll Free phone number: 855-CARE-640
National Alliance for Caregiving – a coalition of national organizations focused on family caregiving issues. The alliance conducts policy analysis and tracks legislation and initiatives that affect caregivers and care recipients. Phone: 202-918-1013. https://www.caregiving.org
National Institute on Aging – an arm of the National Institutes of Health, NIA offers extensive online information on common age-related health problems, including a section on caregiving for people with serious health issues.. 800-222-2225. https://www.nia.nih.gov/
Well Spouse Association – provides support for spousal caregivers, including a national network of support groups and an online chat forum. 800-838-0879. https://wellspouse.org/
VA (Veterans Administration) National Caregiver Support Line (CSL) – serves as a primary resource/referral center to assist caregivers, Veterans, and others seeking caregiver information. VA’s Caregiver Support Line has licensed caring professionals standing by. The National Caregiver Support Line, at 1-855-260-3274, is open weekdays, Monday through Friday from 5am to 5pm PST. https://www.caregiver.va.gov/help_landing.asp
Alzheimer’s Association – Information and support for people with Alzheimer’s disease and their caregivers. Operates a 24-hour helpline every day and offers care navigator tools. 800-272-3900. http://www.alz.org/
Alzheimers.gov – a federal government website focusing on Alzheimer’s and dementia care, research and support, including resources for caregivers. 800-438-4380. https://www.alzheimers.gov
Memory Cafe Directory – lists more than 700 memory cafés offered in hospitals, libraries, senior centers and other facilities to help people with dementia and other cognitive issues, as well as their caregivers, combat social isolation and connect with others in similar situations. https://www.memorycafedirectory.com/
AARP care guides – FREE, in-depth information and advice on starting vital conversations with older family members, organizing important documents, assessing your loved one’s needs and finding key resources.
Warmline – MHAAO – Mental Health and Addictions Association of Oregon – Evolve Peer Support Services – Multiple Numbers -Weekdays – 9am-5pm (PST)
@ Phone
ROCC has peer support by phone and other online groups, too!
Peer Support is now available on the phone Seven days a week, 11:00 am to 7:00 pm (PST) Peer support is about connecting with someone in a way that contributes to both people learning and growing.
There’s no assessment, diagnosis, or treatment. It’s about helping each other understand how we’ve come to know what we know, and moving toward what we want, instead of just getting away from what we don’t want.
One on One Peer support via phone is available with certified Peer Support Specialists
Recovery Outreach Community Center (ROCC), is a safe place for people recovering from or who are interested in mental health, addiction, trauma, or other related issues. Our mission is to empower and respect others through peer-led service and peer-to-peer support. We want to encourage self-direction, personal responsibility, and hope, by providing a safe place for people to share stories and heal.
ROCCPrinciples
Principle I
The source of ROCC’s power is peer-to-peer relations. By sharing stories and experiences, we lead each other into hope.
Principle II
Self-direction and personal recovery is ROCC’s goal. To be able to lead, control, and choose your own recovery path will achieve a self-determined life.
Principle III
ROCC requires respectful conduct and encourages the voice of all. We must instill hope in the individual while fulfilling the values of the group.
Lifeline ofrece 24/7, servicios gratuitos en español, y no es necesario hablar inglés si usted necesita ayuda.
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Cuando el centro contesta su llamada, usted estará hablando con una persona que le escuchará, le hará preguntas y hará todo lo que esté a su alcance para ayudarle.
Yo mismo necesito ayuda
Una persona capacitada le escuchará y hablará con usted. Si es necesario, podrá darle información sobre recursos o servicios existentes en su comunidad que podrán prestarle ayuda después de la llamada. Siempre puede usted volver a llamar al número 1-888-628-9454 si lo necesita o lo desea.
Una persona querida necesita ayuda
Si está usted preocupado por una persona que usted sabe que está pasando por una crisis o que piensa en suicidarse, nuestros centros pueden ayudarle. Una persona calificada del centro puede:
Darle ideas y sugerencias sobre la forma de acercarse a la persona que le preocupa. Puede ayudarle a pensar qué podría decir para alentar a esa persona querida a pedir ayuda.
En algunos casos, el centro puede hablar en conferencia al mismo tiempo con usted y con la persona que le preocupa.
Algunas comunidades tienen equipos móviles que pueden visitar a las personas en sus hogares. Si hay uno de esos equipos en su zona, nuestro centro le pondrá en contacto con él.
Llamo para pedir información sobre cuestiones de salud mental
No hace falta que esté usted en crisis para llamarnos. Nuestros centros pueden responder a preguntas generales sobre salud mental, depresión, suicidio, recursos de salud en la comunidad, y muchas cosas más. También es posible llamar para averiguar más sobre las actividades de prevención del suicidio en su zona.
Algunos datos sobre la Línea de Prevención del Suicidio y Crisis
Las llamadas son gratuitas desde cualquier teléfono en los Estados Unidos.
Nuestras líneas funcionan las 24 horas todos los días de la semana, de modo que usted puede ponerse en contacto con una persona capacitada en cualquier momento en que lo necesite.
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Prestamos servicios en inglés (988) y en español (1-888-628-9454)
Somos la única red nacional de respuesta a situaciones de crisis con financiación del Gobierno Federal.
AM – All Month – Dry January 2023 – Information and Resources
Although similar initiatives have taken place throughout history.
The Finnish government launched a campaign called “Sober January” in 1942 as part of the war effort. Since that time, different people have publicly participated in similar experiments.
But in 2014, Alcohol Change UK made it official by trademarking the term “Dry January” and thus a movement was born.
Let’s talk about why people do it and what to expect.
Dry January: Your Complete Guide
Dry January Benefits
If you’re deciding whether to participate in Dry January this year, a good place to start is by examining all the benefits of taking an extended break from drinking. Some of the biggest benefits of completing Dry January include:
Improved digestion
Better quality sleep
Weight loss
Saving money
Improved focus and mental clarity
Healthier, glowing skin
Stronger immune system
There are more benefits, of course, but these are some of the most commonly reported. Let’s dive into a few of these in more detail.
1. You’ll repair your leaky gut.
Alcohol is highly inflammatory and damages the intestinal lining, which leads to increased permeability known as “leaky gut”.
A 2021 study examined the effects of alcohol on the liver and other organs of the body. The results showed that after 3-weeks of abstinence from drinking, subjects saw a complete recovery of gut barrier function.
The intestinal lining isn’t the only part of your digestive system negatively impacted.
Alcohol also does damage to your gut, including disrupting the gut microbiota. After one month, you won’t likely see a full reversal of gut dysbiosis, but it’s long enough to significantly increase the number of healthy bacteria in the gut.
This will improve your physical health, immune system, and mood.
Depending on your consumption habits and drink of choice (I’m looking at you cider and beer), you’ll likely be dropping thousands of empty, liquid calories from your diet which your waistline will surely thank you for.
Aside from the calories gained from the alcohol itself, we are also eliminating whatever fried, greasy foods you like to scarf down after a night of binge drinking.
Who doesn’t want better sleep? Ever notice how you always feel tired when you wake up the day after drinking? Even if you’ve been asleep for eight or more hours?
It’s because alcohol disrupts the most restorative phase of sleep. Even though alcohol acts as a depressant, causing us to “pass out,” we’re not getting high-quality sleep.
That’s because in the second half of the night, as alcohol leaves our system, our bodies experience rebound arousal, which makes for more fitful sleep and frequent waking up.
In a 2018 University of Sussex study of the effects of participating in Dry January, a whopping 71% of participants reported improved sleep.
4. You’ll save money.
Drinking is expensive. Depending on where you live, you could be paying upwards of $12 or $15 for one cocktail.
Those add up.
I don’t know about you, but in my heaviest drinking days, it was nothing to spend up to 20% of my income just on drinks and cigarettes. Add that to whatever terrible food you’re having delivered at 11 pm and you’ve got a recipe for, “Where the hell did all my money go?”
In that same 2018 study from the University of Sussex, 88% of Dry January participants reported saving money.
5. Your skin might improve.
Alcohol is a diuretic and very inflammatory – two things that are terrible for your skin. Not only does alcohol give your skin a dry, red, puffy appearance but it also speeds up the aging process.
As a result, drinking even moderate amounts of alcohol regularly (the equivalent of one drink per day) can lead to:
Dilated vessels
Dull, lackluster complexion
Rosacea
Acne
Loose skin
Fine lines and wrinkles
In the aforementioned University of Sussex study, 54% of Dry January participants reported better-looking skin.
By taking a month off from drinking, you’ll give your skin a much-needed chance to recuperate. Use this time to get high-quality sleep, stay hydrated, and repair your gut health (which also impacts your skin’s appearance).
6. You’ll beat those colds faster.
A healthy immune system is a terrible thing to waste, which is essentially what we do every time we grab drinks with our friends. Alcohol does your immune system zero favors and since January is the height of cold and flu season in most places, your body will appreciate the boost.
A 2018 study examined the benefits of Dry January, and 65% of participants reported improvement in overall health. Beyond immune system benefits, taking a month-long break from drinking can lead to healthy changes in the gut, liver, and cardiovascular system.
Want to learn more about how alcohol harms your immune system? Check out this video:
7. You’ll feel better.
Alcohol makes depression and anxiety worse. Taking a break can help you improve your mood and stress levels.
Did you know that drinking any amount of alcohol chronically (including one unit of alcohol per night or a few drinks every Friday) disrupts your Hypothalamic-Pituitary-Adrenal axis (HPA)?
This is the body system responsible for maintaining the physiological balance between what you do and don’t perceive as stressful. When you drink any amount of alcohol regularly, you increase the amount of cortisol that is released at baseline when you are not drinking.
Translation?
Alcohol makes you more stressed. Which is ironic considering how many people drink alcohol to relax.
Taking a month-long break from alcohol can help you return your baseline stress levels to normal and become less emotionally reactive.
Plus, no more dealing with the dreaded hangxiety after a night of heavy drinking.
8. You’ll change your relationship with alcohol.
Even if you decide to resume drinking after completing Dry January, there’s a good chance you will drink less in the future.
A follow-up study to the University of Sussex research showed that six months after completing Dry January, participants drank alcohol on fewer days per week and consumed fewer units of alcohol when they did drink.
Additional Dry January Benefits
These are just a few benefits you might experience.
Nothing worth doing comes easily. Such is the case with abstaining from alcohol for a month, especially if you’re a regular or semi-regular drinker.
Quitting alcohol for one month is not as simple as saying, “Well I just won’t drink.” There will be internal and external pressures on you to cave before the 31 days are over and you need a plan for managing them.
This is especially true for gray area drinkers and people who have an unhealthy relationship with alcohol.
Because I want you to succeed and reach February 1st with an entire month of sobriety under your belt, I’m supplying you with a comprehensive list of Dry January tips to prepare for the weeks ahead.
Quitting alcohol unsupervised can be medically dangerous for some people who suffer from alcohol use disorder. You can experience life-threatening withdrawal symptoms like DTs and may require a medical detox.
This is not (and should not) deter you from getting sober and quitting alcohol. But it is to encourage you to take the risks very seriously and reach out to your doctor.
With that, on to our Dry January tips.
1. Know your “why” for completing Dry January.
You will come back to this repeatedly throughout the month. Why are you doing Dry January? Get as granular and specific as possible.
I recommend writing this information down in a journal or making a list and placing it somewhere you can see, like your refrigerator or bathroom mirror.
Here are some ideas to get you started.
“I want to do Dry January to…”
Feel healthier
Save money
Be more productive
Focus on my mental health
Focus on my physical health
Change my relationship with alcohol
Spend more quality time with my kids and family
Something motivated you to take on this challenge. What was it?
Another approach you can take is to imagine who you will be on February 1st after completing 31 days of sobriety.
Who do you want to be on the other side of this month? How is she or he different from the person reading this right now?
Write it all out and put it somewhere for safekeeping. You can even set little reminders in your phone to ping you throughout the month, to remind you why you’re doing this and motivate you to keep going.
2. Identify your triggers.
The next thing you’ll want to do is take time to identify and list all of your triggers. You will be surprised by how many you have.
There are obvious things like getting an invitation to happy hour or a party where there will be lots of drinking. It’s like getting invited to a bakery when you’re off bread.
But there are subtle triggers that can derail you just as easily.
How triggers work:
Alcohol hijacks the reward system in our brains. We drink, and it gives us an artificial dopamine boost, which our brains like (at least first). This is perceived as a reward. We are hardwired to repeat behaviors that give us rewards.
One of the ways our brain does this is by registering signals and cues in anticipation of those rewards. We walk into a room and smell food cooking, which activates a memory of a delicious meal, and now our mouths are watering, and we can’t think of anything else.
We’re now giddy with anticipation for the meal. We might even do a little happy dance as it’s brought to the table.
Alcohol triggers:
Alcohol works the same way. What are the sounds, smells, environments, and cues that trigger the anticipation of a drink in your life?
Sometimes these are happy or “positive” things like walking into your favorite bar or showing up to a party with friends. Other times, these are negative situations like having a fight with a partner or experiencing a stressful day at work.
In both cases, we feel a strong craving to drink alcohol.
There are quirky triggers, too. Let’s say you have a habit of drinking wine while you cook. The first time you go to cook a meal without a glass of wine will feel a little triggering. Your brain will say, “Wait a minute! This is not how we usually do this.”
Maybe you like to come home after work and sit down in your favorite chair and have a beer. The minute you get home and look at your chair, your brain is going to light up in anticipation of that beer.
But you can prepare for them! Once you know your triggers, you can make a plan for dealing with the inevitable craving that will threaten your ability to complete Dry January successfully.
Let’s go back to the “I drink wine when I cook” scenario. If you know you’re going to crave a glass of wine when you cook, there are a few things you can do ahead of time to ensure you don’t cave.
Remove wine from your house.
Have a replacement drink available.
Try cooking something new, so your attention is more focused on the cooking and less on the absence of wine.
This is a good time to experiment with options. Some people find that pouring a non-alcoholic spritzer into a wine glass scratches the itch. Other people have the opposite experience and get triggered even further.
When it comes to anticipating your cravings, you need to experiment with ways to change the habit of drinking.
Figure out what works for you.
A quick explainer on habits:
Dry January is challenging because you’re attacking a behavior on two fronts.
There’s the habitual aspect of your drinking and the compulsion to drink that comes from how alcohol reshapes our brain circuitry and neurochemistry to want to drink more.
The good news is there are things you can proactively do to tackle the habitual side of drinking.
Change your environment: Remove alcohol from your house and avoid going to alcohol-centered places like bars and clubs, at least in the beginning.
Change your routine: If you associate drinking with coming home and sitting in your comfy chair, change that routine. Run errands after work instead. Sit in a different part of the house. These seem like small things, but you’re trying to disrupt the habit loop that you’ve attached to drinking.
Know your cues: Understand your drinking cues. For me, 4:30 pm on a Friday was a big one. That was the normal happy hour time. What are yours?
Change your habit loops: If you know that 4:30 pm on a Friday is going to be alcohol craving central, then make a new plan for that time. Schedule a class at the gym or arrange to have dinner with a friend who knows you’re not drinking. Find a way to disrupt the loop.
Anticipating your cravings and triggers and actively making a plan for dealing with them is your best defense against drinking.
If you do not actively plan to replace your drinking activities with something else, you’ll find yourself home on the couch, bored to tears, and ready to give up.
Guess what happens to people who find themselves in this emotional space?
There are many ways to have fun without alcohol, but if your social life is usually wrapped up in drinking, it can be hard to see them.
That’s why thinking about what you’ll do instead of drinking before starting Dry January is a great idea.
Some ideas include:
Starting a new fitness class.
Learning a new skill (like taking a woodworking course).
Booking tickets to a live show.
Going to museums.
Planning more daytime activities like going to the park or shopping with friends.
Booking a spa day.
Put together a list of things to do that will remove you from temptation.
The first Saturday morning you wake up after successfully avoiding happy hour is the most magical “I can do anything” feeling. It is 100% worth it.
The more you reap the rewards of not drinking, the more motivation you’ll have to keep going.
It can be as simple as having a friend or family member you can reach out to in times of temptation for moral support.
Or you can join an online community, like our Soberish private Facebook group, to connect with people on a similar path as you.
Some people recognize ahead of time that their relationship with alcohol is complex, and they start counseling or decide to attend group sessions like AA or SMART Recovery. A lot of people do both.
Or you can do a more formalized program, like Annie Grace’s 100 Days of Lasting Change (affiliate link). If you’re unfamiliar with Annie Grace, she is the author of This Naked Mind, a book I highly recommend to anyone who wants to change their relationship with alcohol.
She is a brilliant mind in the sobriety space, and a trusted alternative to more traditional approaches to quitting alcohol.
During Dry January, you’ll want people to talk to who understand this experience. Take some time to join a few groups or sign up with a counselor now so you’re ready to go once January hits.
6. Remember your “why” on difficult days.
Our Dry January tips come full circle with #6. On days you want to give up and drink, revisit your reasons for participating in Dry January.
What did you want to achieve? What motivates you to make this big change?
Spend time reconnecting with your reasons. This is especially important in the second half of the month when the initial excitement and novelty of Dry January wears off.
This happens to a lot of us, right?
We start a new year and set all these amazing goals, maybe pay for a new gym membership, excited for what’s to come. And then, boom! Reality sets in.
The new habit becomes hard, our motivation declines, and we drop our resolutions like so many good intentions before them.
Sometimes taking time to reconnect with that core motivation is enough to reignite that spark that made you want to start.
Additional Dry January Resources
I think education is one of the most important resources in sobriety, including temporary stints like Dry January.
Why not take this time to lean into understanding your relationship with alcohol?
If you want to learn more about the benefits of Dry January and tips and tools for completing the month successfully, this list of resources can help. Bookmark this page to refer back to throughout the month.
The Ultimate List of Support Groups for Black Moms
Brown Mamas – Pittsburgh & U.S. – Brown Mamas, Inc. has been around for seven years in the Pittsburgh region. Brown Mamas began in the living room of Muffy Mendoza. What started as 5 moms has grown to over 4000 Our mamas love our Pittsburgh chapter so much that we are expanding. If you are mom who is ready to not just find her tribe, but to inspire other mothers and be the change she wants to see in her community, click here to learn more about starting your own Brown Mamas chapter.
That’s OK. The L.A.-based mental health startup Frame hosts digital workshops, led by licensed therapists, “for people who aren’t ready to try therapy,” said the company’s CEO Kendall Bird.
“It’s a way for people around the country — and specifically in Los Angeles — to get a sense of what therapy could be like for them, to have a better understanding of what you can talk about in therapy and also to learn that there are really different styles of therapists,” she said.
For people not ready or wanting to seek counseling with a therapist just yet, but who could use some information on common topics Frame offers FREE anonymous, online recorded workshops led by licensed therapists from the Frame network, designed to leave you with tangible tools for real life. Tune in when and where it works for you, as a supplement to your in-person sessions, or as a convenient way to explore specific topics and learn about what gets talked about in therapy.
For now, linking up directly with a therapist or counselor through Frame may only available for California residents, but you can add your name to a waiting list. If you have insurance, you may want to contact them regarding providers in the network. If you do not have insurance, you may want to explore community based services and/or faith based services that may offer Free or Sliding Scale services. Or you may want to explore other self-help options online.
L4L – Lines For Life – Oregon Helpers Wellness Initiative – Peer Support Meetings – Daily
@ Online Via ZOOM
Oregon Helpers Wellness Initiative – Peer Support Meetings
In partnership with OHA, we offer free peer-facilitated Virtual Wellness Rooms and Wellness Affinity Groups to communities statewide.
Sobre información cómo participar en español, manda un correo electrónico a staceyb@linesforlife.org.
You’re here to help others, we’re here to help you.
As our communities face COVID-19, we are experiencing drastic changes to everyday life, both personally and professionally – and these changes are especially difficult for helpers and other frontline and essential workers. Oregon Helpers Wellness Initiative is dedicated to providing critical support to Oregon communities and those workers we depend on most.
Our virtual peer support meetings are free, confidential, and open to all frontline workers including medical and behavioral health providers, social workers, home caregivers, and more.
We offer these spaces to focus on self-care because finding a healthy work-life balance is a daily challenge. We hope to de-stigmatize help-seeking for stress, anxiety, and depression, encourage resource sharing and resilience, and quell compassion fatigue and burnout.
We invite you to participate in these spaces at your level of comfort.
We at Lines for Life are grateful for the work you do to keep our communities safe and well, and we want to thank you by offering space for you to recharge and stay connected to the passion which drew you to your field.
Benefits of participating:
Stress reduction
Evidence-based self-care strategies
Work-life balance strategies
Resource sharing
Community with those who care for others professionally
Wellness Affinity Groups
Our Wellness Affinity Groups meet online to connect participants from similar backgrounds or occupational fields. They are hosted by coaches who guide participants through a strengths-based skills curriculum and sharing community resources as needed.
The Zoom will be be open 15 minutes before and after the meeting for fellowship and tech support.
Meeting ID: 981 0151 4197
Passcode: 350901
To join by phone: +1 669 900 6833 OR +1 253 215 8782
One tap mobile
+16699006833,,98101514197# OR +12532158782,,98101514197#
This meeting welcomes all people interested in focusing on the 12 step recovery experiences of people of marginalized genders including but not limited to cis and trans women, non-binary folks, and trans men.
Contacts: Dawn (503)964-7921. Camila (415)515-3460 Julie M. (845) 389-180
Don’t know a thing about Overeaters Anonymous? This is a great place to get some info. This is not a normal OA meeting. It is a one hour “Intro to OA”. There is some explanation of what OA is all about, with time for questions and answers.
Meeting ID: 934 6772 5942
Passcode: 172301
To participate by phone: +1 346 248 7799 or +1 253 215 8782
One tap mobile +16699006833,,93467725942# OR +12532158782,,93467725942#
Note, we needed to pause the call in line, currently calls are scheduled via the Finding A Kind Voice page. The new process follows the concept shared below. The goal is to bring back the 800 number once we can afford the proper safeguards to assure the line is always used for the intended purpose.
If you’re experiencing a crisis, here are some places to reach out to:
Support groups and professional counseling services:
Group/Service
Link/Purpose
Warm Lines
Find a Warm Line in your area– Warm lines are a staffed by people in recovery themselves. Peer operators are trained to attentively listen, offer compassion and assist callers in connecting with their own internal strengths and direction.
The Friendship Line
The Friendship Line is both a crisis intervention center and a “warm” line for routine, even daily, phone calls that provide emotional support, medication reminders and well-being check-ins.
Connecting in person:
If you’d like to connect with people you share a common interest with, Meet-up.com offers events such as book discussions, hiking, playing board games and much more.
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