What is Crisis? It’s basically a time of trouble. You are in crisis if you are experiencing any of the following: 

• Thoughts of suicide. Ex: “What would it be like if I was gone? Should I kill myself?” 

• Self-harm 

• Depressive thoughts 

• Eating disorder. Ex: Not eating, overeating/purging 

• Sexual assault 

• Abuse 

There are many more signs of crisis. If you feel like you are in crisis even a little bit, please reach out.  

Please please pretty please use these resources if you are in crisis: 

INSTANT RESOURCES 

911 – always an option if you are in crisis or danger. They are guaranteed to answer and respond.  

988 – Crisis/suicide line 

988 does calls, but you can also google it (Chat with it on Google), you can also email, text or even have a chat room on the 988 lines.  

Student Reviews: 

At first there’s like and automated voice thing but when you talk to the people, they are super nice. Before they ask or do anything else they ask if you are thinking about committing/k*lling yourself. They are really chill so if you are they won’t overreact. They walk you through what they’re going to do to help you and then they ask questions like “is this your 1^st attempt?” and like what you’re thinking. They are really nice and supportive and, overall, they are there for YOU!!!! 

211 – Connector line 211 Connects you to get the help you need. It could be possible that 211 connects you to 988 (See above.)  

Review: 

The people are super comforting and helpful. Their lunch break is 12:30 – 1:30 so be advised they may not answer. 211 can provide programs to help people get the basic necessities they need. If you’re homeless they can help you figure out where to go, and where to get food. They don’t provide direct funding but overall if you’re in a situation where you feel like you need help, they are super great. 

Trans suicide Hotline: 

877-565-8860 

Review: 

They are there for the LGBTQIA++ community in every way. They are super kind, and their main goal is to deescalate the situation you’re in. After they deescalate the situation, they are there to talk to you and support you. I really like this one. 

Why is Coping Important? 

Hiiii! So, if you’re viewing this article, you most likely have some issues in your life or someone close to you does. Thank you for choosing What More Can We Do for You to help. So, to start with I know life can be a lot sometimes. Change, loss, confusion, and all kinds of problems and negative emotions are just part of being human. I know it sucks, like, a lot, but remember that no matter how much you wish you could avoid them, tough situations will happen. That’s why having ways to cope—things that actually work for you—is so important. It helps you deal with stuff like anxiety, stress, panic attacks, and even depression in a healthier way. 

So, if you’re going through something rough, here are a few things that might help: 

1. Make a Plan 

When things feel overwhelming, sometimes it helps to just sit down and figure things out. Ask yourself: What do I need to do? When and how am I going to do it? Having a solid plan can make things feel a little more manageable. I know that whenever I feel super stressed, making a simple schedule or list instantly helps me feel more in control. 

2. Talk to Someone 

Seriously, don’t bottle everything up. That is just literally not a good idea. Talking things out with someone you trust—whether it’s a friend, a family member, or even a therapist—can make a huge difference. Sometimes just saying things out loud makes them feel less heavy, and who knows? They might even have some advice or a perspective you hadn’t thought about. I know that whenever I’m faced with a difficult decision, I like to call one of my friends and talk it out. Sometimes even just rambling to them straightens out my mind and helps. This probably sounds cheesy and dumb, but a piece of advice my friend recently told me was just to trust my judgement. That helped a lot more than I’d ever thought it would. 

3. You’re Not Alone 

It might feel like you’re the only one struggling, but in reality, everyone struggles. So just know that you’re not alone. Everyone has their own battles, and things like anxiety and stress are way more common than you might think. I’ve seen so many of my friend’s bond over shared problems, so maybe it’s just a matter of finding those people who share whatever’s happening. Whatever you’re dealing with doesn’t define you—it’s just something you’re going through.  

4. Distance Yourself from Toxic Situations 

If something (or someone) in your life is constantly stressing you out, it’s okay to take a step back. I know that can be hard, especially if it’s something you really care about or a person who’s been a big part of your life. But nothing—absolutely nothing—is worth your mental health. If it’s a person causing you trouble, talk to someone who can help, like a trusted adult. And if you’re worried about what mutual friends might think, try explaining your side to them before creating distance. I know that’s definitely nerve-wracking, and I’ve seen so many instances where that’s a huge part of the problem, but at the end of the day, there’s nothing and no one worth your mental health. 

5. Write It Out 

Journaling is kind of like having a conversation with a friend, but without worrying about judgment. If you’re not comfortable talking to someone, writing down your thoughts can be a great way to release all those bottled-up emotions. Plus, it’s surprisingly calming. 

6. Try Anxiety-Relief Techniques 

There are little things you can do to help calm yourself when anxiety kicks in. Deep breathing, fidget toys, or the 333 rule (naming three things you see, hear, and feel to ground yourself) are all great options. All of these tools help ground you and focus your anxiety elsewhere. Therapists and counselors often have fidget tools, so if you think it could help, don’t be afraid to ask for one. You can also find your own personal fidget. I use my necklaces a lot as my fidgets. 

At the end of the day, coping isn’t about pretending things are fine—it’s about figuring out ways to manage your emotions in a way that works for you. Try different things, see what helps, and remember: you’re stronger than you think. 

If you want to cope by talking to a counselor, maybe you should check out the counselor’s section below 🙂 

Have you ever felt a feeling that you just couldn’t pinpoint, or find the reason of why you’re feeling that way? Well, you’re not alone! Everybody goes through that at some point and it’s completely normal and just a part of the human experience. Sometimes, you just feel a wave of emotion(s) you can’t identify, and it just happens for no reason at all! Well, we’re here to help you recognize what you’re feeling and even why you might be feeling that way. 

The photo gallery below includes feeling wheels/charts with a surplus of different emotions that you could look through to figure out which one speaks most to you. This can also help with expanding your knowledge of different feelings and feeling words you didn’t even know existed to best pinpoint your more complicated emotions! Most of the time, though, what you’re feeling can be a mix of emotions and it’s not as black and white as most people think. It’s always possible to be in the middle of several emotions and though that can be difficult to pinpoint, it’s not impossible. That’s why you have us. 

How else can I figure out what I’m feeling? 

If the feeling wheels/charts are unable to help you identify what you’re feeling, what should you do? First, pay attention to what you might be thinking or how you might be acting when you feel this way. Are your thoughts a little negative, really negative, about hurting you or somebody else? Are you lashing out, feeling tense, shaking, tearing up? These signs can be dead giveaways to what you could be going through. Second, you can talk to a trusted friend, adult, family member, or even therapist that you can confide in to express what you’re feeling to see if any outside input could help you figure out what you might be feeling. 

But why am I feeling this way? 

Reflect on the situation you’re in. Could there have been some sort of trigger that made you react a certain way? The loss of a loved one, losing an important item, a fight with friends, not winning a sports game, etc. can all be situations that bring about negative feelings. Another reason why you might be feeling a certain way is environmental factors. Not having a safe space, having a messy bedroom, being surrounded by dark and gloomy things or colors, even being around specific people that don’t bring out the best version of yourself, can all contribute to feeling negative as well, and it can become so normal to you that you don’t even realize it’s causing you unneeded stress. A third cause could be due to biological reasons. Random mood swings and much more intense feelings of negativity can be much more common when there’s a biological factor mixed in. Disrupting routine things like your sleeping schedule can also be a reason for feeling off. 

Sometimes, though, these unidentifiable feelings can be more serious and not go away after a while and you’re not sure why. When this is the case, these feelings can be more associated with a mental health condition like depression, where those feelings can’t just go away in a day or two. If you want to know more there are tons of resources online and at school. 

Examples are listed below (just to name a few): 

· TED-Ed: What is depression? – Helen M. Farrell (YouTube) 

– my personal fav that helped me give the support I needed to the people close to me going through depression 

· BCC Three: What It Feels Like To Have Depression Body Language (YouTube) 

– I recommend this video because if you’re experiencing depression, it’s extremely reassuring to hear this person’s story and know you’re not alone 

· Therapist Aid: What is Depression? (YouTube) 

· Psych2Go: This Is How Depression Feels (YouTube) 

· American Psychiatric Association: What is depression? APA (YouTube) 

· What Is Depression? (psychiatry.org) 

· Depression explained (betterhealth.vic.gov.au) 

· Depression: Supporting a family member or friend (mayoclinic.org) 

· Depression Test (screening.mhanational.org) 

!DISCLAIMER! THIS TEST IS NOT A DIAGNOSIS, TO GET AN OFFICIAL DIAGNOSIS, SEEK MEDICAL TREATMENT FROM A DOCTOR OR THERAPIST 

Reaching out is hard and scary, sometimes you don’t know how to. So, we wrote this article to explain reaching out. Not just how to reach out, but when and why. 

Why and when should you ask for help? 
Asking for help might seem hard or scary, but it has helped me in so many ways, especially when I feel anxious, sad, scared, depressed, or just want someone to talk to. It might seem unimportant or unnecessary but having someone to talk to makes me feel safe and supported, helping me overcome hard emotions, feelings, and events. I had to learn that It’s okay to admit you’re struggling—seeking support is not a sign of weakness but a powerful act of self-care. You should reach out when you feel like you need it. Even if your feelings may seem unimportant (which they aren’t), everyone needs someone to talk to. Reaching out is hard, but worth it. You got this!! 

Student quotes about reaching out: 

“My first reaction was ignorance. I ignored everything I was feeling and everything I was told, and I didn’t reach out. But not reaching out didn’t really help so I did. At first it was scary, but then I got there, and it felt, sort of like, freeing. It was nice. It was a whole space dedicated to me.” -Anonymous student 

  

2. Preparing to Ask for Help 

• Know what you want 
I have found that before I reach out, it’s helpful to know what kind of support I need. Being clear about my needs helps me communicate more effectively with the person I’m asking. 

• Right time and place 
Choosing the right moment and environment is essential Its doesn’t need to be the “perfect” setting, but privacy and comfort matter (at least for me). Being specific helps the other person understand how they can support you. 

Ask yourself: 

• Do I need someone to listen without judgment? 

• Am I seeking emotional support or practical advice? 

• Do I need help with specific tasks, like figuring out next steps for a project or managing overwhelming emotions? 

3. Who to Ask 

• Ask from a stranger, or someone you know 
When I decided who to approach, I thought about who made me feel comfortable and safe. These people could include: 

• A trusted adult (teacher, mentor, coach, or supervisor) 

• Family members (parents, siblings, or extended family) 

• Friends 

• A professional (therapist, counselor, or doctor) 

Everyone is different but I like talking to someone who is not a part of my daily life. it offers a fresh perspective. They are able to give me unbiased advice, making it easier to open up. Professionals such as a school counselor, therapist, or a mental health warmline can offer the guidance you need without personal attachments. 

Emails 

“I talk to Ms. Rinn! She’s really nice and cool and fun and makes me feel so comfortable. Its not like formal, its chill.” -Anonymous student 

  “I’ll often talk to my friends or family because they’re so skibidi” -Anonymous student 

4. Benefits of Asking for Help 

• Good things about it 
there are many good things about asking for help. it can deepen relationships, build trust, and create an opportunity for growth. it helps reduce feelings of isolation, as I’m not dealing with challenges on my own. When others provide support, it can also gives me a sense of belonging and reassurance. 

• Sign of strength, not vulnerability 
Remember, asking for help is a courageous act. It shows self-awareness and a willingness to be vulnerable, which is a sign of emotional maturity. Reaching out doesn’t make you weak; it makes you strong because you recognizing that you don’t have to face everything alone. 

5. Start Small 

• Can start small 
If jumping into a deep conversation feels intimidating (ahh), that’s okay! Start by asking for small forms of help, such as advice on a simple issue or a favor from a friend. These small requests helped me build my confidence over time. Also, remember that you can start with a simple “I’m feeling overwhelmed right now,” and see where the conversation goes. (this has worked for me) There’s no rush to share everything all at once. 

Take things at your own pace. Everyone has different comfort levels, and it’s okay to ease into the process. 

“Just being able to talk through pros and cons or get an unbiased opinion it often a small step I have taken to be able in the future to have deeper conversations” -Anonymous student 

6. The Right Time to Ask 

• Best time is now: “Never perfect” 
Waiting for the “perfect moment” may hold you back from reaching out when you truly need help. Sometimes, the best time to ask for help is when you’re feeling the most overwhelmed. Don’t wait for the right words or a perfect environment—take action in the moment. 

“I was sitting in my room, just thinking. I had a nice chat with a friend earlier, so that gave me courage to reach out. If talking with a friend helps maybe talking with an adult will too.  So, with a burst of motivation, I emailed the consoler at like 11:00 pm. And it’s been a great way of support since” -Anonymous student 

• Crisis 
If you’re feeling emotionally distressed, experiencing thoughts of self-harm, or suicide, it’s crucial to reach out immediately. There may never be a “perfect” time but acting right when you’re feeling down is the most important step toward your safety and well-being. 

988 – Suicide & Crisis Lifeline

7. Celebrate Your Effort 

• Congratulate yourself!!! 
Reaching out for help, big or small, is an accomplishment. Be proud of yourself for having the courage to ask for support (I know I am). The act of reaching out is a form of self-care and strength, and it’s an important step toward healing. 

• Practice self-compassion 
During the process of asking for help, be kind to yourself. It’s easy to feel guilty or like you’re bothering others, (“I don’t want to bother them”) but remember that everyone needs help from time to time. Recognize the importance of self-compassion as you move through this journey. Taking care of yourself is just as important as taking care of others. 

“You are smart you are cared for, and you are kind to yourself and others” -Anonymous student 

“My affirmations are: Nothing is going to go wrong. I am safe. I am loved, if not by everyone by the ones who matter.”  -Anonymous student 

“I journal! It’s so nice. Like you shut the journal and all your thoughts, everything bad, is left in there your mind gets quieter. I also like going for walks and listening to music to shush the bad.” -Anonymous student 

 
Asking for help is a powerful step toward personal growth, emotional healing, and connection. By reaching out, you’re not only helping yourself but also opening the door for others to offer the support you need. You are never alone and taking that first step can make all the difference. 

Remember, the first step is always the hardest, but you don’t have to face things alone. There are people who care about you and will offer support when you need it most. 

These are some of the anxiety resources we have used, and think might be helpful!! Xoxo!! 

Talkspace therapy: 

Link – unfortunately we can’t link it because its blocked, but just google “talk space therapy teen link”  

Rating/description:  

It will ask you your age to see if you qualify for free therapy. Then it will ask some more questions and ask for an emergency contact if needed. Then you can ask for a provider, and it will ask some questions about your home/school life so they can find a therapist that’s right for you. Once you complete that, it’ll look through its database and find someone that fits what you need. Then, you can message your new therapist and book an appointment to do audio and video, just audio, or just messaging them. If you feel like the person you were matched with isn’t right for you, you can switch providers with the click of a button. It’s so slay. 

Headspace: 

Link – headspace.com 

Rating/description: 

It’s really great. It offers so many different things like podcasts, music and videos you can watch to help you sleep or calm down, if you are in crisis call 988. It’s not that great for just talking but it’s still really great. 

The Jed foundation: 

Link – Jedfoundation.org 

Rating/description: 

It’s a website that offers articles about feelings and information. If you want to learn more about feelings in general, go here! 

Kids Health: 

Link – Kidshealth.org 

Rating/description: 

This is pretty similar to the Jed foundation, it has articles about how to know what you’re feeling. It was helpful to define feelings and helpful to know about them. Like, it has helped us know how to feel better. 

Teen link: 

Link – Teenlink.org 

Rating/description: 

It’s a space to chat and talk, it’s like talkspace but free. When you call your given a counselor and you can just chat and chill with them. If you just need to yap, go here! 

Ms. Vero : 

Email– vjsagevanleu@seattleschools.org 

Room number/how to find – room 118 (go down the hallway that the nurse’s office is in and go to the very end near the window, then look to your left and it’s down a little hallway.) 

Self-written bio: 

Hi! I’m Ms. Vero. 

Mental Health therapist at the teen health center at Aki. 

I’m originally from France, where I trained and became a therapist, and I’ve been living here in Seattle for the past 15 years. During that time, I’ve had the privilege of working with both middle and high school students – just like you! 

Being a teen can feel like a lot sometimes. Between school, friendships, family, and everything else, life can get overwhelming. You don’t have to go through it alone. Therapists and counselors are here to support you through whatever’s going on – whether your feeling stressed, anxious, sad, angry, or just need a space to talk about what is going on. 

So don’t hesitate, you can come ask to schedule and appointment directly at the wellness center (front desk next to the nurse) or email me! 

You are important and taking care of your mental health matters. 

We are here for you. 

Student quotes:  

“Ms. Vero is one of the most resilient, amazing women I know. She’s definitely a great person to go for if you want problem-solving. She will waste no time helping you, and she’s amazingly understanding.”  

“She gave me a rock. It’s a nice rock. She’s also a nice rock.” 

“She is always checking in on students and I can always go talk to her when I need to.”  

“Ms. Vero is a really good counselor. She helps you with anything you might need. She just understands how to help kids with anything they need, from help with anxiety to bullying to depression. She has helped me a lot.” 

Ms. Johnson: 

Email – kjjohnson2@seattleschools.org 

Room number/how to find – front office A (go to the front office and ask if Ms. Johnson is in, then if they don’t show you to her office ask where it is. If you don’t want to do that once you’re like next to the mailboxes walk directly forward it is the office in front of you.) 

Self-written bio:  

Hi! 

I was born in California, came from a family of 6, raised in Washington, lived in Luxembourg, Kuwait, Japan, Indonesia, and Qatar. I also speak French fluently, and I’m a mom of an 18-year-old son, whom I love dearly. We used to have a Labrador dog, Daffodil, that we called “Daffy” that we adopted in Jakarta. I also sang opera in college. 

I enjoy cooking, playing the piano, karaoke, painting, reading, trying new things (Olympic triathlon), have friends all over the world, love my family, puzzles are super fun, love watching sunsets, listening to birds, laughing, napping and learning something new all the time. 

Student quotes:  

“When you explain your problem, she helps you and gives you options on how to fix it and you choose one.” 

“If you’re in a bad situation, she’ll always be there for you and help you out, so you feel much safer. If you feel sad and stuff like that, she’ll always cheer you up.” 

“She’s easy to find and get a hold of. You can tell she loves her job, and that’s part of what makers her such a supportive counselor.” 

Ms. Williams: 

Email – twilliams@seattleschools.org 

Room number/how to find – she’s in the office I don’t know what room though, (so go to the front office and ask if she’s in, if she is and they don’t show you to her office or give you directions, go past the mailboxes and turn right. Look to the left as you walk down the hallway, she is next to Ms. Becks office.) 

Student quotes:  

“We didn’t talk a lot, but I saw her helping around the office a lot when I was an office t.a. and throughout my time at Aki.” 

“She keeps things really real. You can tell she’s genuine and actually cares about what you’re going through, and she always makes time when you need something.” 

“I like that she hears me out when I have a problem, and always makes sure I know that there’s a plan before I leave. It makes me feel like she’s actually working to solve what I’m dealing with.” 

Ms. Rinn: 

Email – rmramcke@seattleschools.org 

Room number/how to find – 106D (you know the kinda creepy staircase in the band room hallway, go up there. Her office is the one a lil to the right and forward.)  

Self-written bio: 

I’m Ms Rinn, the clinical care coordinator here at Aki. I moved here from the Midwest in 2023 with my cat, Penelope. I like reading, watching sports, and scrolling on Tik Tok. I am a mental health support and resource here in school. I do a lot of things, including meeting with students, getting students connected with mental health resources in the community, and support the Sources of Strength peer leaders. I love my job and helping students, so feel free to drop by if you need anything! There’s no harm in asking for help – even if you just need a break from class. 🙂  

Student quotes: 

“She’s just a chill guy” 

“Ms. Rinn is very kind and supportive.” 

             “She has a way of making you feel very safe and comfortable. She understands how it feels to be our age, and she knows what’s realistic and what’s not. She’s 100% one of my favorite Aki staff members.”  

“Ms. Rinn makes me feel seen. I don’t have many people who I can talk to about stuff in my life, but I know that whenever I talk to Ms. Rinn, that info is completely safe. She listens, she’s dependable and overall, my most trusted adult at Aki.” 

Ms. Oh: 

Email – feoh@seattleschools.org 

Room number/how to find – room 106 g (ok so you know the creepy staircase in the band hallway? Go up there and take a right, then take another lil right, then her office is straight ahead) 

Self-written bio: 

Hi, I’m Ms. Oh. 

I support the wellness and mental health of Aki students and families by: 

• Offering a safe and cozy space to discuss your emotions, school, friend and family concerns, no matter how complex they are. 

• Connecting families to helpful resources and services at school and in the community. 

• Advocating for healthy home, school and community relationships. 

I provide individual and group counseling, crisis intervention, consultation and case management. 

Come visit me to chat, to chill, to share your playlist. 

LET’S GET YOUR NEEDS MET!! 

Student quotes: 

“Ms. Oh is really cool and she is really helpful when you just need to talk about stuff. She is also good about giving you snacks if you need them.”  

“Ms. Oh was a trusted adult for me. I felt like I could talk to her about anything, and she wouldn’t judge me. Best staff ever!”