Tough Times Toolkit

Life got you down? Grab your Tough Times Toolkit! It's your emotional first aid kit, packed with resources to soothe, empower, and help you rise above those challenges.

Inside, you'll find:

Books: Mind-blowing reads to shift your perspective.
Podcasts: Inspiring stories and expert advice.
Websites: Supportive communities and quick doses of inspiration.
Groups: Connect with others who get it.
Journal Prompts: Dive deep and explore your inner world.
And more! Constantly updated with new tools and inspiration.

Grab your Toolkit and turn those challenges into triumphs! ✨

Tough Times Toolkit

First Aid for Feelings	Resource Type	Resource Name	Description	Contact Info/Link
Creative Expression	Dance/Movement Therapy	Using movement to express emotions and connect with the body	Dance/movement therapy organizations, therapists	Can help release trapped trauma and promote healing
Additional Resources	The National Center for Missing & Exploited Children (NCMEC)	Provides resources and support for missing and exploited children	missingkids.org	Offers a 24/7 hotline and online resources
Additional Resources	The Anti-Violence Project	Support for LGBTQ survivors of violence and hate crimes	avp.org	Provides counseling, advocacy, and legal services
Additional Resources	The National Association of People Abused in Childhood (NAPAC)	Support for adult survivors of child abuse	napac.org.uk	Offers a helpline, online chat, and resources
Resource Type	Resource Name	Description	Link/Source	Notes
Understanding Nightmares	The American Academy of Sleep Medicine (AASM)	Information on sleep disorders, including nightmares	aasm.org	Provides information on causes, symptoms, and treatment
Understanding Nightmares	The National Sleep Foundation	Resources and information on sleep health, including nightmares	sleepfoundation.org	Offers tips for improving sleep and managing sleep disorders
Understanding Nightmares	The Sleep Disorders Center at Johns Hopkins Medicine	Information on sleep disorders, including nightmares and their treatment	hopkinsmedicine.org	Provides expert insights and treatment options
Understanding Nightmares	"Overcoming Nightmares" by Dr. Barry Krakow	Book on understanding and treating nightmares	Bookstores, online retailers	Offers self-help techniques and strategies
Understanding Nightmares	"The Nightmare Solution" by Gary Zammit	Book on overcoming nightmares and improving sleep	Bookstores, online retailers	Provides a cognitive behavioral approach to nightmare management
Therapy & Treatment	Imagery Rehearsal Therapy (IRT)	Therapy that involves rewriting nightmares to reduce their frequency and intensity	Various therapists and clinics	Effective for PTSD-related nightmares and other types of nightmares
Therapy & Treatment	Cognitive Behavioral Therapy for Insomnia (CBT-I)	Therapy that addresses sleep problems and can help reduce nightmares	Various therapists and clinics	Focuses on improving sleep habits and reducing anxiety
Therapy & Treatment	Lucid Dreaming Techniques	Techniques for becoming aware and in control during dreams	Lucidity Institute, World of Lucid Dreaming website	Can help transform nightmares into more positive dream experiences
Therapy & Treatment	Hypnosis	Can be used to address underlying anxiety and promote relaxation	Hypnotherapy organizations, therapists	May help reduce the frequency and intensity of nightmares
Therapy & Treatment	Medication	Certain medications can help reduce nightmares, especially those related to PTSD or other mental health conditions	Consult with a psychiatrist or doctor	Medication should be used under the guidance of a medical professional
Self-Help Techniques	Relaxation Techniques	Deep breathing, progressive muscle relaxation, meditation	Various online resources	Help calm the mind and body before sleep
Self-Help Techniques	Sleep Hygiene	Establish a regular sleep schedule, create a relaxing bedtime routine, optimize your sleep environment	Sleep Foundation, National Sleep Foundation	Promotes healthy sleep habits and reduces sleep disturbances
Self-Help Techniques	Journaling	Write down your nightmares to process them and identify patterns	N/A	Can help reduce anxiety and gain insights into the underlying causes
Self-Help Techniques	Reality Testing	Remind yourself that nightmares are not real and cannot harm you	N/A	Helps reduce fear and anxiety associated with nightmares
Self-Help Techniques	Positive Affirmations	Repeat positive statements about safety and well-being before sleep	N/A	Can help reprogram your subconscious mind and promote positive dreams
Self-Help Techniques	Stress Management	Engage in stress-reducing activities during the day	Various stress management techniques	Helps reduce overall anxiety and promote restful sleep
Support Groups & Online Communities	The American Academy of Sleep Medicine (AASM) - Support Groups	Find support groups for people with sleep disorders	aasm.org	Connect with others who understand and share experiences
Support Groups & Online Communities	Online forums and communities dedicated to nightmares	Search for "nightmare support groups" online	N/A	Find peer support and share coping strategies
Additional Resources	"The Promise of Sleep" by William C. Dement	Book on the science of sleep and sleep disorders	Bookstores, online retailers	Provides a comprehensive understanding of sleep
Additional Resources	"Say Good Night to Insomnia" by Gregg D. Jacobs	Book on overcoming insomnia and improving sleep	Bookstores, online retailers	Offers cognitive behavioral techniques for sleep problems
Additional Resources	"Quiet Your Mind and Get to Sleep" by Colleen Carney and Rachel Manber	Book on managing anxiety and improving sleep	Bookstores, online retailers	Provides a cognitive behavioral approach to sleep difficulties
Resource Type	Resource Name	Description	Link/Source	Notes
Mental Health	Men's Health Forum	Information and resources on men's health, including mental health	menshealthforum.org.uk	Provides articles, support groups, and helplines
Mental Health	HeadsUpGuys	Website dedicated to men's mental health	headsupguys.org	Offers self-checks, tips for coping with depression, and resources for seeking help
Mental Health	Man Therapy	Humorous and engaging campaign to raise awareness of men's mental health	mantherapy.org	Provides online assessments, resources, and a therapist finder
Mental Health	The Good Men Project	Online platform exploring masculinity and men's issues	goodmenproject.com	Offers articles, podcasts, and a community forum
Support Groups	Men's Sheds	Community spaces where men can connect and work on projects together	menssheds.org.uk	Provides social connection and support
Support Groups	National Fatherhood Initiative	Resources and support for fathers	fatherhood.org	Offers programs, resources, and a fatherhood toolkit
Support Groups	MenEngage	Global alliance working to promote gender equality and engage men in ending violence against women	menengage.org	Advocates for men's involvement in social justice issues
Specific Issues	The National Domestic Violence Hotline	Support for victims and survivors of domestic violence, including men	thehotline.org	Offers a 24/7 hotline, online chat, and resources
Specific Issues	The Rape, Abuse & Incest National Network (RAINN)	Support for survivors of sexual assault, including male survivors	rainn.org	Provides a 24/7 hotline, online chat, and resources
Specific Issues	The Prostate Cancer Foundation	Information and support for men with prostate cancer	pcf.org	Offers research updates, patient resources, and support programs
Specific Issues	Movember Foundation	Raises awareness and funds for men's health issues, including prostate cancer, testicular cancer, and mental health	movember.com	Promotes men's health through fundraising and awareness campaigns
Books & Articles	"The Will to Change" by bell hooks	Explores the impact of sexism and patriarchy on men	Bookstores, online retailers	Challenges traditional notions of masculinity and promotes healing
Therapy & Coaching	Life Coaching	Work with a coach to set goals, identify your strengths, and overcome challenges	International Coaching Federation	Provides support and accountability for personal growth
Other Resources	Feedback from Others	Ask trusted friends, family, or colleagues for honest feedback about your strengths and weaknesses	N/A	Gain different perspectives on yourself
Other Resources	Personality Hacker Podcast	Explores personality type, self-awareness, and personal growth	PersonalityHacker.com	Offers insights into different personality frameworks
Resource Type	Resource Name	Description	Link/Source	Notes
Legal Aid Organizations	Legal Services Corporation (LSC)	Provides funding to legal aid programs across the US	lsc.gov	Helps low-income individuals access legal assistance
Legal Aid Organizations	State Bar Associations	Offer referral services to legal aid organizations and pro bono attorneys	Find your state bar association online	Can help find legal assistance in your area
Legal Aid Organizations	LawHelp.org	Provides information about legal aid programs and resources by state	lawhelp.org	Helps navigate legal issues and find assistance
Legal Aid Organizations	National Legal Aid & Defender Association (NLADA)	Advocates for equal access to justice and provides support to legal aid organizations	nlada.org	Promotes excellence in legal assistance for low-income individuals
Advocacy Groups	The American Civil Liberties Union (ACLU)	Defends civil liberties and rights through litigation, advocacy, and public education	aclu.org	Focuses on a wide range of issues, including discrimination, free speech, and criminal justice reform
Advocacy Groups	The National Association for the Advancement of Colored People (NAACP)	Works to ensure the political, educational, social, and economic equality of rights of all persons and1 to eliminate racial hatred and racial discrimination2	naacp.org	Focuses on civil rights and racial justice
Advocacy Groups	The Southern Poverty Law Center (SPLC)	Monitors hate groups and extremist organizations and fights for social justice	splcenter.org	Provides legal representation and advocacy for victims of hate crimes and discrimination
Advocacy Groups	The Human Rights Campaign (HRC)	Works to achieve equality for LGBTQ people through advocacy, education, and litigation	hrc.org	Focuses on LGBTQ rights and equality
Advocacy Groups	The National Women's Law Center (NWLC)	Fights for gender justice through litigation, advocacy, and public education	nwlc.org	Focuses on women's rights and equality
Government Agencies	The Department of Justice (DOJ)	Enforces federal laws, protects civil rights, and ensures public safety	justice.gov	Offers resources and information on various legal issues
Government Agencies	The Equal Employment Opportunity Commission (EEOC)	Enforces federal laws prohibiting discrimination in employment	eeoc.gov	Provides information and assistance for workplace discrimination claims
Government Agencies	The Department of Housing and Urban Development (HUD)	Provides fair and equal housing opportunities and promotes strong, sustainable communities	hud.gov	Offers resources and information on housing discrimination and fair housing laws
Government Agencies	The Department of Education	Promotes educational excellence and ensures equal access to educational opportunity	ed.gov	Offers resources and information on education rights and discrimination in education
Government Agencies	The Social Security Administration (SSA)	Administers Social Security programs, including retirement, disability, and survivor benefits	ssa.gov	Provides information and assistance with Social Security claims
Legal Websites & Resources	FindLaw	Provides legal information, news, and resources for consumers and legal professionals	findlaw.com	Offers articles, legal forms, and a lawyer directory
Legal Websites & Resources	Nolo	Provides legal information and resources for consumers and small businesses	nolo.com	Offers self-help legal guides, forms, and software
Legal Websites & Resources	Justia	Provides legal information, news, and resources, including a lawyer directory and case law database	justia.com	Offers access to legal documents and information on various legal topics
Legal Websites & Resources	LawHelp Interactive	Provides online legal forms and self-help guides for various legal issues	lawhelpinteractive.org	Helps individuals complete legal forms and understand their rights
Pro Bono Services	State Bar Associations	Offer referral services to pro bono attorneys	Find your state bar association online	Connects individuals with attorneys who provide free legal services
Pro Bono Services	Law School Clinics	Many law schools offer free or low-cost legal services through student clinics	Contact law schools in your area	Provides legal assistance under the supervision of faculty members
Pro Bono Services	Volunteer Lawyers for the Arts	Provides pro bono legal services to artists and arts organizations	vlany.org	Focuses on legal issues related to the arts
Resource Type	Resource Name	Description	Link/Source	Notes
Understanding Trauma	The National Child Traumatic Stress Network (NCTSN)	Information and resources on child trauma	nctsn.org	Resources for children, families, and professionals
Understanding Trauma	The National Center for PTSD	Information and resources on PTSD for veterans and civilians	ptsd.va.gov	Provides self-help tools, treatment information, and research updates
Understanding Trauma	The Sidran Institute	Resources and support for trauma survivors and their loved ones	sidran.org	Offers information on trauma and dissociation, coping strategies, and treatment options
Understanding Trauma	"The Body Keeps the Score" by Bessel van der Kolk	Explores the impact of trauma on the body and mind	Bookstores, online retailers	In-depth look at trauma and healing
Understanding Trauma	"Trauma and Recovery" by Judith Herman	Seminal work on trauma and its effects	Bookstores, online retailers	Provides a framework for understanding and treating trauma
Trauma-Informed Therapy	Eye Movement Desensitization and Reprocessing (EMDR)	Therapy that uses eye movements to help process traumatic memories	emdr.com	Effective for PTSD and other trauma-related conditions
Trauma-Informed Therapy	Trauma-Focused Cognitive Behavioral Therapy (TF-CBT)	Therapy that helps children and adolescents process trauma and develop coping skills	tf-cbt.org	Evidence-based treatment for trauma in young people
Trauma-Informed Therapy	Somatic Experiencing (SE)	Therapy that focuses on releasing trapped trauma in the body	traumahealing.org	Helps regulate the nervous system and process trauma
Trauma-Informed Therapy	Sensorimotor Psychotherapy	Integrates talk therapy with body-centered interventions	sensorimotorpsychotherapy.org	Addresses the impact of trauma on the body and mind
Trauma-Informed Therapy	Neurofeedback	Uses real-time displays of brain activity to help regulate the nervous system	aapb.org	Can be helpful for trauma-related anxiety and hyperarousal
Support Groups & Organizations	The National Alliance on Mental Illness (NAMI)	Support, education, and advocacy for people with mental illness and their families	nami.org	Offers support groups for trauma survivors and their loved ones
Support Groups & Organizations	The Jed Foundation	Resources and support for emotional health and suicide prevention in teens and young adults	jedfoundation.org	Focuses on college student mental health, including trauma-informed care
Support Groups & Organizations	The Rape, Abuse & Incest National Network (RAINN)	Support for survivors of sexual assault	rainn.org	Provides a 24/7 hotline, online chat, and resources
Support Groups & Organizations	The National Domestic Violence Hotline	Support for victims and survivors of domestic violence	thehotline.org	Offers a 24/7 hotline, online chat, and resources
Support Groups & Organizations	The Trevor Project	Crisis support and resources for LGBTQ young people	thetrevorproject.org	Provides support for LGBTQ youth who have experienced trauma
Self-Help Resources	"The PTSD Workbook" by Mary Beth Williams and Soili Poijula	Provides practical tools and exercises for managing PTSD symptoms	Bookstores, online retailers	Offers a step-by-step guide to recovery
Self-Help Resources	"Coping with Trauma-Related Dissociation" by Suzette Boon, Kathy Steele, and Onno van der Hart	Explores dissociation and offers coping strategies	Bookstores, online retailers	Helpful for understanding and managing dissociative symptoms
Self-Help Resources	"Complex PTSD: From Surviving to Thriving" by Pete Walker	Provides insights and strategies for healing from complex trauma	Bookstores, online retailers	Addresses the unique challenges of complex PTSD
Mental Health Support (Continued)	Mental Health Advocacy	Mental Health America (MHA)	Advocacy and resources for mental health, including screening tools and information	mhanational.org
Mental Health Support (Continued)	Mental Health Advocacy	The National Council for Behavioral Health	Advocacy and resources for mental health and addiction treatment	thenationalcouncil.org
Mental Health Support (Continued)	Mental Health Advocacy	The Bazelon Center for Mental Health Law	Legal advocacy for people with mental illness	bazelon.org
Mental Health Support (Continued)	Mental Health Advocacy	The National Mental Health Consumers' Self-Help Clearinghouse	Resources and support for people with mental health conditions	mhselfhelp.org
Mental Health Support (Continued)	Mental Health Advocacy	The National Association of Peer Supporters (NAPS)	Advocacy and resources for peer support in mental health	peer support.org
Mental Health Support (Continued)	Mental Health Advocacy	The National Association of State Mental Health Program Directors (NASMHPD)	Advocacy and resources for state mental health programs	nasmhpd.org
Emotional Health Support (Continued)	Resource Type	Resource Name	Description	Link/Source
Emotional Health Support (Continued)	Building Resilience	"The Resilience Factor" by Karen Reivich and Andrew Shatté	Book on building resilience and coping with stress	Bookstores, online retailers
Emotional Health Support (Continued)	Building Resilience	"Option B" by Sheryl Sandberg and Adam Grant	Finding strength and resilience after adversity	Bookstores, online retailers
Emotional Health Support (Continued)	Building Resilience	"The Power of Vulnerability" by Brené Brown	Embracing vulnerability as a source of strength and connection	Bookstores, online retailers
Emotional Health Support (Continued)	Building Resilience	The American Psychological Association (APA) - Building Resilience	Resources and tips for building resilience	apa.org
Emotional Health Support (Continued)	Building Resilience	The Mayo Clinic - Resilience: Build skills to endure hardship	Information and strategies for building resilience	mayoclinic.org
Emotional Health Support (Continued)	Building Resilience	The Road to Resilience	Article from the American Psychological Association on building resilience	apa.org
Emotional Health Support (Continued)	Building Resilience	Greater Good in Action	Practices and exercises for cultivating resilience and well-being	ggia.berkeley.edu
Emotional Health Support (Continued)	Cultivating Positive Emotions	"Positivity" by Barbara Fredrickson	Book on the science of positive emotions and their impact on well-being	Bookstores, online retailers
Emotional Health Support (Continued)	Cultivating Positive Emotions	"Hardwiring Happiness" by Rick Hanson	Practices for turning positive experiences into lasting neural structures	Bookstores, online retailers
Emotional Health Support (Continued)	Cultivating Positive Emotions	"The How of Happiness" by Sonja Lyubomirsky	Research-based strategies for increasing happiness	Bookstores, online retailers