Information and support when you need it
If you are having a mental health emergency, please get in touch with live professional support at a county crisis line or go to the nearest emergency room.
| Location | Phone Number |
|---|---|
| Eugene and Lane County | 988 or (541) 682-1001 |
| Springfield | (541) 726-3714 |
| Marion County Psychiatric Crisis Center | (503) 585-4949 |
| Clackamas County Crisis Line | (503) 655-8585 |
| Multnomah County Crisis Line | (503) 988-4888 |
| Resource | Phone Number |
|---|---|
| Southwest Washington Crisis Line | (800) 626-8137 |
| Washington Recovery Help Line | 1-866-789-1511 |
| Resource | Contact |
|---|---|
| 988 Suicide & Crisis Lifeline | Call or text 988 |
| National Suicide Prevention Lifeline | 1-800-273-8255 or chat online |
| Crisis Text Line | Text 741741 |
| 911 | For immediate emergencies |
| Veterans Crisis Line | Call 800-273-8255 (press 1) or text 838255 |
| Alcohol and Drug Help Line | 1-800-923-4357 |
| Mental Health Crisis/Suicide | 1-800-273-8255 |
| Problem Gambling | 1-877-695-4648 |
| Military Helpline | 1-888-457-4838 |
| Youthline | 1-877-968-8491 |
A 988 crisis line designed by and for Indigenous people.
Call or text 988
Eye Movement Desensitization and Reprocessing
EMDR (Eye Movement Desensitization and Reprocessing) is a psychotherapy treatment originally designed to alleviate distress from traumatic memories. It's one of the evidence-based approaches used at Assert Your Boundaries Counseling.
When we experience trauma, our brains can get stuck. The memory stays "frozen," along with all the sights, sounds, thoughts, and feelings from that moment. EMDR uses bilateral stimulation (like side-to-side eye movements) to help the brain "unstick" these memories and process them in a healthier way.
Think of it like defragmenting a computer. The information is still there, but it's organized in a way that doesn't cause as much distress.
Healing isn't linear, and it doesn't happen only in therapy sessions. The work you do between sessions matters too. Here are some practices that many of my clients find helpful:
When feeling overwhelmed, try the 5-4-3-2-1 technique: Notice 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, and 1 thing you taste.
Simple breathing exercises can activate your parasympathetic nervous system. Try box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat.
Writing can help process emotions and identify patterns. Even 5-10 minutes of free writing can provide clarity and relief.
Trauma lives in the body. Gentle movement—walking, stretching, yoga, dancing—can help release tension and improve mood.
Isolation often makes things worse. Even small moments of connection—a text to a friend, a smile at a stranger—can help.
Remember: "No" is a complete sentence. Protecting your energy isn't selfish—it's necessary for your wellbeing.
If you're ready to take the next step, I'm here to support you.
Request Appointmentor call (541) 513-3938