Trauma Recovery Resources: Crisis Support, Apps, and Tools for Healing
Quick Answer
Use crisis lines when needed, pair vetted apps with weekly practice, and keep a simple, written safety plan.
Top takeaways: 911 if in danger; 988 for 24/7 support (call/text/chat).
Apps: PTSD Coach, CPT Coach, PE Coach, Mindfulness Coach, Virtual Hope Box, MY3.
Safety plan: warning signs → self-coping → people/places → professionals → crisis options → means safety.
Do this next: if symptoms persist or intensify, schedule a consult and use skills between sessions.
If you’re in immediate danger, call 911. For 24/7 crisis support, call or text 988 or chat at 988lifeline.org.
Navigating trauma, PTSD, or anxiety can feel overwhelming—but you don’t have to do it alone. I’ve curated this one‑stop resource hub to help you find trusted, evidence‑based support. You’ll find crisis lines, identity‑specific services, California & Virginia resources, and reputable skills/apps that complement therapy. I offer 100% online therapy for adults across California (PSY36022) and Virginia (0810007130), with a specialty in Acceptance and Commitment Therapy (ACT) for trauma.
En español: Llama o envía un mensaje de texto al 988 y pulsa 2 para recibir ayuda en español.
Quick Guide (jump to a section)
Crisis Now (24/7)
Free, confidential, nationwide unless noted. Add these to your phone contacts.
988 Suicide & Crisis Lifeline — Call/text 988; chat on web. Spanish support available by pressing 2. TTY/Deaf & Hard of Hearing options are available.
Veterans Crisis Line — Call 988, then press 1; text 838255; chat on web.
Crisis Text Line — Text HOME (English) or HOLA/AYUDA (Spanish) to 741741. WhatsApp support: 443‑SUPPORT (English) / 442‑AYUDAME (Spanish).
The Trevor Project (LGBTQ+ youth) — 1‑866‑488‑7386; text START to 678‑678; chat on web.
Línea Nacional de Prevención del Suicidio (en español) — 1‑888‑628‑9454 (o marca 988 y pulsa 2).
Encouragement (non‑crisis): Peptoc — 707‑873‑7862 (a cheerful pep‑talk hotline created by kids).
Tip: If you can’t speak safely, text options are often quickest. If you’re outside the U.S., search your country’s emergency and lifeline numbers.
Non-Crisis Support
NAMI HelpLine — 1‑800‑950‑6264 (Mon–Fri), text/chat options; education & referrals.
SAMHSA National Helpline — 1‑800‑662‑HELP (4357) for treatment referrals (substance use/mental health).
Disaster Distress Helpline (SAMHSA) — 1‑800‑985‑5990; text TALKWITHUS to 66746.
Identity-Specific Hotlines
Trans Lifeline — 877‑565‑8860 (peer support, U.S.).
StrongHearts Native Helpline — 1‑844‑7NATIVE (762‑8483).
SAGE National LGBTQ+ Elder Hotline — 877‑360‑LGBT (5428).
National Domestic Violence Hotline — 1‑800‑799‑SAFE (7233); text START to 88788.
RAINN: National Sexual Assault Hotline — 800‑656‑HOPE (4673).
California & Virginia Resources
Because I practice in both states, these often help my clients most.
CalHOPE (CA) — 833‑317‑HOPE (4673) for stress, disaster, and emotional support.
Mental Health America of Virginia Warm Line (VA) — 866‑400‑MHAV (6428) for non‑crisis peer support.
National Human Trafficking Hotline — 888‑373‑7888; TTY via 711; text/chat/email options.
United Way 211 — Dial 211 for local food, housing, utility, and transportation assistance.
Accessibility: 988 provides multiple options for Deaf/Hard of Hearing callers.
Therapy-Adjacent Apps & Skills
These do not replace therapy, but many clients find them helpful between sessions. When possible, I recommend official VA/DoD tools because they’re free, secure, and evidence‑informed.
Evidence‑based apps (iOS/Android)
PTSD Coach — Education, symptom tracking, coping tools.
CPT Coach — Companion app for Cognitive Processing Therapy with a clinician.
PE Coach — Companion app for Prolonged Exposure therapy with a clinician.
Mindfulness Coach — Graduated training in mindfulness.
Virtual Hope Box — Grounding, relaxation, and coping tools.
MY3 — Build a personalized safety plan and support network.
Grounding ideas you can try today
5–4–3–2–1 grounding: Name five things you see, four you feel, three you hear, two you smell, one you taste.
Temperature & breath: Hold an ice cube or splash cool water; then do slow exhale‑focused breathing (4 in, 6–8 out).
Values cue card (ACT): Write one value (e.g., “courage,” “family”) and choose one small action aligned with it today.
How to Build a Personal Safety Plan
A good plan is short, visible, and practiced.
Warning signs (thoughts, feelings, behaviors that tell me I’m slipping).
Coping strategies I can do alone (breathwork, values cue card, mindful walk, journaling).
People/places I can contact and go to (friends, neighbors, public spaces).
Professionals (therapist contact, primary care, psychiatrist).
Crisis options (988, Veterans Crisis Line, local ED). Store these as phone favorites.
Means safety (temporarily secure or remove items when risk increases).
When to Start Therapy
If symptoms are interfering with work, relationships, sleep, or you’re feeling stuck in cycles of avoidance or hypervigilance, therapy can help. In my online practice, I integrate ACT, CBT, CPT, PE, and mindfulness to support PTSD, Complex PTSD, attachment‑based challenges, anxiety, and mood concerns.
Start with a consultation to see if we’re a good fit.
Explore what therapy looks like and common questions.
Confidential care for high‑security‑clearance professionals: I offer private, insurance‑free services for clients who require the highest level of discretion.
About Me
I’m Dr. Sheila Vidal, a licensed clinical psychologist and founder of Next Mission Recovery Psychology, PC. I provide trauma‑informed online therapy for adults across California and Virginia with a strong focus on Acceptance and Commitment Therapy (ACT). My work is collaborative, culturally responsive, and grounded in respect for identity and lived experience.
Further Reading
National Center for PTSD (VA): PTSD basics, treatments, and self‑help tools.
SAMHSA: Understanding trauma and violence.
“The Body Keeps the Score” (van der Kolk): Popular overview of trauma’s impact.
ACT Resources (Association for Contextual Behavioral Science): Values, acceptance, and committed action.
Frequently Asked Questions
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No. This page offers reputable resources, but it does not replace professional care or emergency services. Call 911 in life‑threatening emergencies and 988 for crisis support.
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Apps can help you cope, but they are not crisis services. If you are in crisis, contact 988 or the Veterans Crisis Line.
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Not at this time. I’m licensed in CA (PSY36022) and VA (0810007130) and offer online therapy to adults physically located in these states at the time of session.