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 24/7 Crisis Hotlines 

Mental Health Hotline

Domestic Violence Help

 Referrals to Other Providers 
 

💊 Psychiatric Medication 💊

PaperFlower Psychiatry
- Online/Offices, take insurance, affirm LGBTQ+ & Neurodivergence

South Mountain Family Psychiatry
- Online/Ahwatukee, take insurance, formal ADHD testing

Journey Psyche
- Online Only, takes insurance, wide range of expertise

🗣️ Mental Health Therapists 🗣️

📄 List of Therapists
- Click to download a list of other therapists in Arizona

🏥 In/Outpatient Treatment 🏥
for Mental Health & Substance Abuse

Aurora Behavioral Health
- 24/7 East & West Valley Locations  - Adults & Adolescents

⚕️Primary Care Physician⚕️

Sarah Holz, FNP (One Medical)
- Takes insurance, Affirming of Neurodivergence, LGBTQ+, HAES

🏳️‍⚧️ Gender-Affirming Care 🏳️‍⚧️

Prisma Community Care
- Takes insurance, STD Testing, HRT, Surgery referrals

 Resources 
 

 Books & Articles 

The Power of Attachment book cover showing two hands holding each other with a pink background

How Early Attachment Affects Relationships
 

The Power of Attachment:
How to Create Deep and
Lasting Intimate Relationships 
- Diane Poole Heller, PhD

The Wisdom of Anxiety book cover

How Anxiety Holds Wisdom Within

The Wisdom of Anxiety:
How Worry & Intrusive Thoughts Are Gifts to Help You Heal
- Sheryl Paul, MA

Picture of a wave and the explanation of the mindfulnesss practice called "Urge Surfing"

How Mindfulness Helps Decision-Making

Surprisingly, using an open and curious attitude to observe an unpleasant urge helps it pass.
Try listening to the audio link below!

Rainer Maria Rilke quote text next to picture of young girl facing away in a sunset meadow background

How Others Dealt with Fear and Worry
 

Letters to a Young Poet
- Rainer Maria Rilke
 

Neuroception Polyvagal Chart showing three color-coded stages of Safety, Fight and Flight, and Freeze

How the Vagus Nerve Can Calm Us Down

Research on the Vagus Nerve shows how this built-in "brake" helps us feel safe and relaxed. Learn more about the fascinating concept of the Polyvagal Theory!

ADDitude website logo

ADHD in Adults:
Symptoms Checklist & Test

Adults who believe they have ADD/ADHD symptoms can learn more about the ways attention deficit shows up later in life.

(Online tests serve as a general resource but cannot provide a formal diagnosis.)

ADHD 2.0 book cover

ADHD:
Challenges & Super Powers

ADHD 2.0:
New Science and Essential Strategies for Thriving with Distraction--from Childhood through Adulthood
- Edward M. Hallowell M.D.
and John J. Ratey M.D.

Digital drawing of woman in pink shirt with blue background holding her hands to her temples and wincing in distress

"RSD"
Rejection Sensitive Dysphoria

The term dysphoria comes from the Greek word for “difficult to bear.” People with ADHD often report experiencing intense reactions to feeling rejected. If this sounds like you, read more about it here:

4F Trauma Personality Types color-coded chart

But what if it makes sense?

Understanding ourselves helps us heal from painful experiences.
Learn more about common responses to trauma:

The 4 F's of Trauma Responses:
Fight / Flight / Freeze / Fawn
​

Multi-colored Emotion Wheel listing emotions in each wedge of the wheel

But how are you feeling?

Sometimes having the right words can help you recognize and explain what you are feeling,
both to yourself and to others.


Take a look at these Emotion Wheels to see what rings true for you!
 

Digital drawing of a woman in pink shirt holding a red heart up to her chest with hearts around her

But what if you're enough?

It is a radical act to show yourself unconditional love, kindness, & understanding. But many of may not know what this looks like.

Learn more about ways to practice Self-Compassion with these tools:

Disclaimer: This practice is not affiliated with or receiving kickbacks from any resources listed on this site. Referrals listed are done so as a courtesy with no formal guarantee or endorsement of any other provider or practice. Information and resources listed are not intended to diagnose, treat, or replace clinical services.

Basically... Feel free to pick and choose what works for you! Happy exploring!

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