Tanya Maldonado

Contact information for Tanya Maldonado

Self Care

Self care wheel

If you are experiencing a mental health crisis, contact:

  • Multnomah County Crisis 1.800-716-9769
  • Clackamas County Crisis 503-655-8585
  • Washington County Crisis 503-291-9111 (se habla espanol) / TDD 1-800-735-2900
  • Crisis Text Line text “HOME” to 741741
  • Call to Safety (Domestic Violence/sexual assault) 1-888-235-5333
  • Trevor Project LGBTQ Support 1-866-488-7386
  • Suicide Lifeline/Lines for Life 800-273-8255
  • www.helpingsurvivors.org

We live in a busy world and there are pressures from a lot of different angles. Sometimes we feel guilty or uncomfortable taking time off to regenerate and renew. It is in your best interest to have downtime to restore so you can be your best self at work and play. Steps for helping someone in pain

Musical Pieces with some initial story sharing during COVID-19 from Portland Symphony artists

The Oregon Symphony also has these short educational videos for children called “Symphony Storytimes.” Favorite children’s novels are read allowed and accompanied by an Oregon Symphony musician. They can be found here: www.orsymphony.org/discover/watch-listen/symphony-storytime.

PCC Counseling Self-Care Resources

Off-campus Crisis Resources

  • Clackamas County: 503-655-8585
  • Columbia County: 800-294-5211
  • Multnomah County: 503-988-4888 or 1-800-716-9769
  • Washington County: 503-291-9111 (se habla español) / TDD: 1-800-735-2900
  • Yamhill County: 800-560-5535
  • The National Suicide Prevention Lifeline, 1-800-273-TALK (8255)
  • The Veterans Crisis Line 1-800-273-8255 and Press 1, text message to 838255
  • Trans Lifeline, 877-565-8860
  • Crisis Text Line: text “HOME” to 741741 txt crisis line www.crisistextline.org
  • Call to Safety (Domestic Violence/sexual assault): 1-888-235-5333
  • Trevor Project LGBTQ Support: 1-866-488-7386
  • Suicide Lifeline/Lines for Life: 800-273-8255
  • Cedar Hills Hospital (OPEN 24/7)
    10300 SW Eastridge St, Portland, OR 97255
    503-944-5000
  • Cascadia Behavioral Health’s Urgent Walk-in
    Open 7 days a week, 7am-10:30pm
    4212 SE Division St., Suite 100, Portland

Free online resources

  • ULifeline: a comprehensive, confidential, online resource center for college students regarding mental and emotional health.
  • NAMI: the National Alliance on Mental Illness is the nation’s largest grassroots mental health organization.
  • 211info.org: A non-profit organization that serves as an information hub, providing referrals for housing, health care, child care, food, and other resources.
  • Care for your Coronavirus Anxiety: COVID-19 support
  • Apps that offer free (or some free) emotional support:

Trauma-Specific Information

Self-hypnosis, visualizations, and guided meditations

Give your unconscious mind a moment to decompress – Relaxation MP3 File – Guided Visualization

Motivational Information