RESOURCES: No- & Low-Cost Apps, Agencies, Support Lines, Articles, . . .

​A resource is something, either inside or outside of yourself, that helps fulfill a need. An inside (internal) resource might be the ability to reach out for help or to breathe deeply for five minutes when feeling scatter-brained or angry. An outside (external) resource may be a counselor, class, or instructions in how to breathe deeply. 

Below you will find a host of local external resources that I have put together with the intention of helping you build your internal ones. They are all low- or no-cost and many are tried and true by clients, friends, family and/or myself throughout the years. 

ALTERNATIVE/COMPLEMENTARY HEALTH: [If you have a physical or emotional health issue and are interested in an affordable alternative or supplement to Western medicine...]

Circle Community Acupuncture (415-864-1070) offers sliding scale ($15 to $35) acupuncture treatments seven days a week, Tui Na massage on Mondays ($1/minute), and Chinese herb consultation and sales. Vibrant Reiki (online contact only) offers low-cost 30-minute reiki sessions from volunteer practitioners. The Bay Area Homeopathy Association has a list of local providers including low- and no-cost ones (right hand side).

ANXIETY [If you or someone you know is experiencing worries/fear/unease that feel a little extra annoying or debilitating...]

See bottom of page for affordable San Francisco mental health clinics

Try this exercise or these herbs! If anxiety is impacting your sleep, try this bundle of interventions.

There's an app for that: Anxiety Free, MindShift, PTSD Coach

CRISIS [If you have experienced or are anticipating danger or the threat of danger to yourself or to someone else...]

[Suicide or Homicide Risk] If it's imminent (time-sensitive, requires immediate intervention and/or medical attention) call 9-1-1 or go to your nearest emergency room. If you are an adult and you are in danger of hurting yourself or someone else, call Mobile Crisis (415-970-4000) or Westside Community Crisis (415-355-0311), for a person under the age of 18, call Comprehensive Child Crisis (415-970-3800). San Francisco Suicide Prevention (415-781-0500)  has a 24/7 Crisis Line as well as an online chat option from 11 am to 11 pm Monday through Friday. Another 24/7 crisis line is the National Suicide Prevention Lifeline (1-800-273-8255) (the also have links to social media safety teams that you can contact if someone is using life threatening language in their online posts). Both websites have tons of information to use for yourself or to pass along. 

[Domestic Violence]: La Casa de las Madres (general: 1-415-503-0500; adult crisis: 1-877-503-1850; teen crisis: 1-877-923-0700) has a mission to respond to calls for help from domestic violence victims, of all ages, 24 hours a day, 365 days a year. In addition to the crisis line, they provide emergency shelter, counseling, and advocacy. Women Inc. (415-864-4722 or 877-DVHELPU) offers a 24/7 hotline, support groups and therapy.

[Sexual Assault]: If you have been the victim of sexual assault or are seeking advice about the subject (again, if you have just experienced an assault, call 9-1-1), SFWAR (Women Against Rape) (415-647-RAPE) provides a 24/7 hotline as well as counseling, resources, advocacy, and education. The Trauma Recovery Center (437-3000) offers brief therapy (usually 16 weeks) and case management to survivors of sexual assault and other types of interpersonal violence. For a person under the age of 18, call CASARC (Child and Adolescent Support Advocacy and Resource Center) (415-206-8386), which offers a 24/7 hotline, crisis intervention, forensic interviews and exams, mental health services, including psychiatry.

DEPRESSION [If you have a hunch (or someone has implied) that your sadness is moving past normal range-either in length of time or intensity (yes this can be very subjective, but let your curiosity lead you to some clarity)...]

See bottom of page for affordable San Francisco mental health clinics

Read this post about how your depressive symptoms are lying to you, try this mindfulness tool, and/or check out this online mood tracker!

There's an app for that: Live Happy, Senti, iChill

DRUGS/ALCOHOL [If your relationship to drugs and/or alcohol is feeling unhealthy (go with your gut, or, for quick screening - with disclaimers and all - try the CAGE Questionnaire or the DAST)...]

Ohlhoff Recovery Programs (415-621-4388) offer multiple modes of support for adults and adolescents. They accept most private insurance. Walden House (technically now called Healthright 360, 415-762-3700) offers a full spectrum of residential and outpatient services including mental health services, medication management, case management, individual and group therapy, primary medical care, chronic disease management (diabetes, HIV, hepatitis B/C), specialized services for women, family advocacy and reunification, parolee services, workforce development, and housing resources and referrals. They often serve un- and underinsured, but contact them for specific insurance questions.

You are probably familiar with Alcoholics Anonymous,  "a fellowship of men and women who share their experience, strength and hope with each other that they may solve their common problem and help others recover from alcoholism. The only requirement for membership is a desire to stop drinking." There is also Al-Anon, which follows a similar model as AA, but is for the family members and friends of alcoholics. 

There's an app for that: recoveryBox (recovery oriented) Cassava (recovery oriented), Stop Drinking With Andrew Johnson (harm reduction oriented) QuitNow (smoking)

GRIEF [If you are suffering from the loss of a loved one, or the loss of a major part of your life due to injury, job loss, etc...]

Hospice by the Bay (415-626-5900) provides, in addition to medical hospice care, individual, family, and group counseling for those experiencing or anticipating a loss. For children and youth, they also provide a brief summer camp. Josie's Place (415-513-6343) offers peer facilitated support to children, youth, and families. 

Read this personal post about the loss of my therapist!

There's an app for that: Grief Support

LGBTQIQ [If you identify as LGBTQIQ and are wanting some support for yourself or your family...]

LGBT Community Center (415-865-5555) has a mission to "connect our diverse community to opportunities, resources and each other to achieve our vision of a stronger, healthier, and more equitable world for LGBT people and our allies." Family Acceptance Project (415-522-5558) provides free support services and guidance for families with LGBTQ children and youth, ages 2 and up, in English, Spanish & Cantonese. For youth specifically, there's Lyric (415-703-6150), whose mission it is to build community and inspire positive social change through education enhancement, career training, health promotion, and leadership development with lgbtqiq youth and their families, and allies of all races, classes, genders, and abilities.

There's an app for that: LGBTsupports

MEDITATION/MINDFULNESS [If you are in your head all the time in a way that hinders instead of helps, if you are ready to believe the neuroscience that says that meditation is proven to help with stress reduction and pain management, if you are looking for a calm and supportive setting to flirt with or commit to a practice...]

Spirit Rock (415-488-0164) is dedicated to the teachings of the Buddha as presented in the vipassana tradition. The practice of mindful awareness, called Insight meditation, is at the heart of all the activities at Spirit Rock. We provide silent meditation retreats, as well as classes, trainings, and Dharma study opportunities for new and experienced students from diverse backgrounds with a willingness to develop their own practice. Pricing varies per workshop/program, but volunteer/work-study is usually an option. Zen Center (415-863-3136) offerings include daily meditation and service,semi-weekly talks, classes, workshops,retreats, residential student programs, and the opportunity to discuss one's spiritual practice with an experienced Zen practice leader. 

Try this guided meditation!

There's an app for that: Simply Being, Transform Your Life, Mindfulness Coach, Calm - Meditate, Sleep, Relax, Insight Timer

PARENTING [If you identify that your world's-most-difficult-and-important-job of being a parent is leading to distress, or you simply want more support around parenting...]

Natural Resources (415-550-2611) is "your local pregnancy, birth and early parenting resource center." On a larger scale is the godmother of postpartum support - Postpartum Support International (1-800-994-4PPD) is dedicated to helping women suffering from perinatal mood and anxiety disorders, including postpartum depression, the most common complication of childbirth. We also work to educate family, friends and healthcare providers so that moms and moms-to-be can get the support they need and recover. You are not alone. You are not to blame. With help, you will be well.    

Talk Line Family Support Center (415-441-5437) provides a 24/7 hotline for parents, and supportive, homelike setting where parents and caregivers can come to find resources/referrals, receive counseling, meet and share feelings and concerns with other parents, attend a support or parenting skills group, use the free phone, computer and printer, or just relax, enjoy free refreshments and spend some time apart from their children. There is a children's playroom, where children are supervised while parents are receiving services.  sfkids.org, which cyber-houses loads of information for families - from kid-friendly activities to legal and housing resources - "is designed to help every family in every neighborhood of our beautiful City raise healthy, happy children from babies to young adulthood." 

SELF-COMPASSION [If you've been hearing the term thrown around a lot, that's because relating to all your various parts (yes, even the wrong-side-of-the-bed, self-critical, yelled-at-the-kids ones) in a healthy way is beyond powerful. Don't believe me. Check out...]

Kristin Neff's Self-Compassion Website for education, tools, meditations, videos, self-assessments, book recommendations, you name it. And check out this monthly San Francisco Self-Compassion Circle Meet-Up offered for just $10! (last Monday of the month, 7:30 - 9 PM, 2650 Fulton Street @ 3rd Avenue). 


YOGA [If you think there's a reason everyone and their mom is doing yoga, and want to reap the benefits of this mind-body-spirit practice, AND you want it to be affordable (the following are low-cost, donation-based, or have at least one lower cost option such as a "community class")...]

Integral Yoga Institute (415-821-1117), Yoga to the People (917-573-YOGA), Yoga on the Labyrinth at Grace Cathedral (Tuesdays at 6:15, Grace Cathedral 1100 California Street), Free Yoga Flow in the Park (Sundays at 11:00 at Dolores Park 19th Street and Dolores Street), Yoga Tree (They have 7 Bay Area studios. Check out the website for specific locations). *There are dozens of other yoga studios in the area, many of which offer low-cost trials for new students. This is a great way to get acquainted with the practice without putting a hole in your wallet*

There's an app for that: Om Finder

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Low Cost Mental Health Clinics:

Access Institute
110 Gough St.
(415) 861-5449
www.accessinst.org
Services: Outpatient therapy for adults, adolescents, children, and couples. 
Fees: Sliding scale $30-$110
Languages: English, limited Spanish
Hours: 8am-7pm M-F

California Institute for Integral Studies (CIIS) Integral Counseling Centers

Four San Francisco Clinics:

2140 Pierce St. 
(415) 776-3109 
www.integralcounseling.org

507 Polk St. 
(415) 561-0230 
www.goldengatecounseling.org 

1782 Church St.: 
(415) 648-2644
http://www.integralcounselingcenter.org/ 

Services: psychotherapy for individuals, couples, families, groups, adolescents, and children.
Fees: Sliding scale $20-$75/hour. Languages: English, Spanish, varies every few months
Languages: Varies
Hours: weekdays 9am-9pm. 

CIIS Center for Somatic Psychotherapy
1119 Market St.
(415) 558-0880
www.somaticpsychotherapycenter.org
Specialty: Somatic (body-oriented therapy)

Haight Ashbury Psychological Services
2166 Hayes St. #308
(415) 221-4211
www.hapsclinic.org
Services: Individual, couples, and groups
Fees: $20-$80 sliding scale. 

Liberation Institute
3150 18th St., #271.
(415)-606-5296
www.liberationinstitute.org
Services: Individual and group therapy. 
Fees: Sliding scale begins at $1.00. 
Languages: English, Spanish, Russian.

Marina Counseling Center
2137 Lombard Street
(415) 563-2137
www.marinacounseling.com
Services: Individual and group therapy available. 
Fees: Sliding scale begins at $25/session.
Languages: English, Spanish, French & sometimes others

New Perspectives Center for Counseling
Three Offices in San Francisco:

5026 Geary Blvd. (at 14th Ave.)
1480 Church St. (at 27th St.) 
3976 24th St. (at Noe St.)
(415)-752-5275
www.sfnewperspectives.org
Services: Individual and limited group therapy, including DBT group. 
Fees: Sliding scale, begins at $25. 

Oak Creek Counseling Center
Three offices in Berkeley, Pleasant Hill and San Francisco:

999 Sutter Ave, San Francisco
(888)-637-7404
www.oakcreekcenter.org

Services: Individual, family, couples & group psychotherapy & counseling. Women’s trauma/PTSD recovery group.
Fees: Regular fee $95. Sliding scale upon request. 
Languages: Spanish & English.

Richmond Area Multi Services (RAMS) Outpatient Clinic
3626 Balboa Street 
(415) 668-5955
www.ramsinc.org 

Services: Individual, group, & family therapy, case management, psychological testing, psychiatric evaluation/medication management. 
Fees: For uninsured, one time nominal fee 
Languages: English, Spanish, Russian, Cantonese, Mandarin, Vietnamese, Japanese.

San Francisco Psychotherapy Research Group

9 Funston Avenue, The Presidio
(415) 677-7946, ext 1
www.sfprg.org/low_fee_clinic.html

Services: Individual, groups and couples therapy. Not equipped to help actively suicidal or people experiencing severe mental illness.
Fees: Sliding scale starts at $35, after $50 intake.

Queer Life Space/SF Therapy Collective 
470 Castro St.
(415) 358-2000
http://www.sftherapycollective.org/ 

Specialty: Working with the LGBTQI community.
Services: Individual, groups and couples therapy. 
Fees: Sliding scale starts at $20.