Mental Health Journey Map

The City of Tempe, in collaboration with Tempe Community Council, has created a Mental Health Journey Map to assist residents with resources for all ages. Find the map here. (PDF)

Additional resources

These resources may be helpful in defining certain conditions such as anxiety or depression.

• What is Anxiety? Watch this video. Read more here and here. (PDF) 
• What is Attention-Deficit/Hyperactivity Disorder (ADHD) or Attention Deficit Disorder (ADD)? Read more here. (PDF)
• What is Autism? Read more here. 
• What is Bipolar Disorder? Watch this video. Read more here. (PDF)
• What is Depression? Watch this video. Read more here and here. (PDF)
• What is an Eating Disorder? Read more here. (PDF)
• What is Postpartum Depression? Watch this video. Read more here. (PDF)
• What is Post Traumatic Stress Disorder (PTSD)? Watch this video. Read more here and here. (PDF)

If experiencing a mental health crisis please call:

• National 24-hour crisis hotline 988
• Maricopa County 602-222-9444 or 800-631-1314
• Pinal, Gila, Graham, Greenlee, Cochise, Yuma, La Paz and Santa Cruz Counties 866-495-6735
• Empact Suicide Hotline 480-784-1500
• Hopeline Suicide Hotline 800-SUICIDE
• National Suicide Hotline 800-273 TALK (8255)
• Spanish National Suicide Hotline 888-628-9454
• Teen Lifeline 24/7 crisis line serves teens at 602-248-8336 for Maricopa County and 1-800-248-8336 statewide
• Trevor Teen Hotline 866-488-7386
• CARE & HOPE Line 480-350-8004

In addition to Counseling Services, the City of Tempe and community partners offer a wide range of other resources that may be helpful. Contact 2-1-1 Arizona by calling 211 or visiting 211arizona.org.

Services include:

• Food assistance
• Housing resources
• Employment and education services
• Transportation resources
• Financial resources
• Phone and internet resources
• Legal services
• Health and wellness support
• Recursos en Español (Spanish-language resources)

Try these coping skills to help manage emotions.

• Temperature

  Change your body temperature. Splash your face with cold water, hold an ice cube, let the AC of your car blow on your face, take a cold shower.

• Intense Exercise

  Do intense exercise to match your intense emotion. Run in place, jumping jacks, push-ups, intense dancing.

• Paced Breathing

  Try box breathing: Breath in for 4 seconds, hold it for 4 seconds, breath out for 4 seconds and hold it for 4 seconds. Start again, and continue until you feel more calm.

• Paired Muscle Relaxation

  Focus on one muscle group at a time. Tighten your muscles as much as possible for 5 seconds. Then release and relax.

• Present-Focused Perspective

  Live in the now – not the past or future. 

  Your entire life takes place in the present moment. You can’t turn back time or fast-forward to the future. All you have is this moment, so practice being fully present to it.

  Action Step: When you’re lost in thought, engage your senses to connect with the present moment. Notice one thing you can see, hear, and smell in your immediate environment.