By Karen Schwartz Triana LMHC and Yvette Triana LMHC
A mental health crisis doesn’t adhere to a 9-to-5 schedule, and facing one over the weekend can feel overwhelming. However, with the right tools and resources, you can navigate these challenging moments. If you’re in Pasco County, FL, you’re not alone—local services and proven strategies like Cognitive Behavioral Therapy (CBT) can help you regain stability and take steps toward healing.
Recognize the Signs of a Crisis
Mental health crises can manifest in many ways, such as:
• Feeling hopeless, helpless, or unable to manage emotions.
• Experiencing intense anxiety, panic, or racing thoughts.
• Having thoughts of self-harm or suicide.
If you’re facing any of these, know that help is available, even on weekends.
Use CBT Skills to Ground Yourself
Cognitive Behavioral Therapy offers practical tools to help manage overwhelming emotions during a crisis. Try these CBT techniques to regain focus:
1. Thought Challenging
Negative thoughts can feel all-consuming during a crisis. Ask yourself:
• “Is this thought based on facts or emotions?”
• “What evidence supports or disproves this thought?”
Replace irrational beliefs with more balanced, realistic perspectives.
2. Behavioral Activation
A crisis can make you feel paralyzed. Choose one small, manageable task to complete, like folding laundry or taking a short walk. Accomplishing even one task can help you regain a sense of control.
3. Grounding Techniques
If you’re overwhelmed, try the 5-4-3-2-1 Technique:
• Identify 5 things you can see.
• Name 4 things you can touch.
• Focus on 3 things you can hear.
• Notice 2 things you can smell.
• Recognize 1 thing you can taste.
This technique anchors you in the present moment, reducing anxiety.
Reach Out for Immediate Support
When emotions feel too heavy, reach out to available resources:
• National Suicide & Crisis Lifeline: Dial or text 988 for 24/7 support.
• BayCare Behavioral Health: Call 1-800-662-HELP (4357) for immediate assistance.
• The Harbor Behavioral Health Crisis Center: Located in New Port Richey, this center provides walk-in stabilization services. Call 727-841-4430.
Connect with Caliper Wellness for Therapy
While weekend resources can address immediate needs, ongoing therapy is essential for lasting mental health. At Caliper Wellness, we provide compassionate, evidence-based care to help you process emotions, build resilience, and thrive.
Take Action Today:
• Call Caliper Wellness at 727-835-6798 to schedule an appointment.
• Visit Home – Caliper Wellness to learn about our services, including CBT and other therapeutic interventions.
You don’t have to face mental health challenges alone—help is just a call away.
Engage in Crisis-Safe Self-Care
While waiting for professional help, focus on small steps to stabilize yourself:
• Limit negative input: Avoid doomscrolling or exposure to distressing media.
• Practice mindfulness: Use apps like Headspace or Calm to guide breathing or meditation exercises.
• Reach out to trusted friends or family: Share your feelings with someone who can provide support.
Call to Action
If you’re in crisis, don’t wait—reach out to local resources immediately. And once the crisis has passed, make a commitment to prioritize your mental health. Therapy can be a game-changer, providing tools like CBT to prevent future crises and build a life filled with hope and stability.
Contact Caliper Wellness today and take the first step toward healing. Your mental health matters, and you deserve support every step of the way. We are here to help you on your journey with Licensed Therapists and Psychiatric Nurse Practitioners.
References
1. National Suicide Prevention Lifeline. (2025). 988 Suicide & Crisis Lifeline.
2. BayCare Behavioral Health. (2025). BayCare Behavioral Health Services.
3. NAMI Pasco County. (2025). National Alliance on Mental Illness – Pasco County.
Even in your darkest moments, there is light ahead. Take one step at a time—you’re not alone.