Crisis Support (Around the World)

All humans need and deserve support, especially crisis support, no matter where we travel or live around the world. So I want to share the free and affordable support that I’ve found helpful when one is in a crisis. The crisis support we need when it’s challenging to find proper help. The crisis support that may bring relief to those of us who know trauma. In addition, if you have crisis resources that you think might be wise for this list, please feel free to contact me.

How To Call To and From Overseas

• Rick Steves shares how to call to and from Europe

• Rick Steves shares how to call another US cell phone in Europe

• WikiHow shares how to dial international calls from anywhere in the world

• Google shares its policy on using Google Fi outside the US

Emergency 911 Numbers Abroad

International ambulance, fire, and police numbers are found at this link, gathered by the US State Department. However, since I don’t know if the US State Department keeps this spreadsheet regularly updated, one must verify the accuracy of these numbers before one needs them. As always, English‐speaking operators may not be available.

Translating Important Messages

Google Translate allows me to type a message in my own language, then it gives me that same message in any language I am trying to speak. Google Translate can speak that message to me so I can practice saying it properly. Or I can play the recording of the message to those I’m trying to communicate. If face-to-face, I can hold up my phone and point to the message so the other party can read it.

US Embassy + Consulate Support

• the US government lists these phone numbers to call for help

• the US government lists these embassies around the world to contact for help

Crisis + Suicide Helplines

Crisis and suicide helplines around the world can be found in this single database—free text, email, chat, phone, and/or in-person support options for anyone who needs support. One enters their current location, refines it by region, and then clicks to see free helplines with free support options. Since many are 24/7, if there’s no good local fit, one can choose any region that offers a better fit.

Human Trafficking Help

• Human Trafficking Hotline is a free resource to help human trafficking victims and anyone who might know a human trafficking victim. This helpline exists to listen, support, take tips about anyone who might be a victim, and help one stay safe.

• Human Trafficking Overview shares why “there is no single profile of a trafficking victim.”

• The Faces of Human Trafficking shares some amazing educational posters and videos.

Domestic Violence + Sexual Assault Support

Crisis phone support, advocacy, legal, counseling, and shelter support are free via local, national, and international domestic violence and sexual assault nonprofits…

• domestic violence nonprofits in the US

• sexual assault nonprofits in the US

• domestic violence and sexual assault nonprofits worldwide

Please know (and this comes from someone who has worked with clients in one of these organizations—and, unfortunately, next to executives who were found to abuse their roles) that a well-run nonprofit offering these free services should happily ensure that…

• all staff working with clients are former victims/survivors

• all staff working with clients have already actively worked to heal their trauma

• all staff working with clients have been trained in trauma-informed skills

• all staff working with clients are actively using trauma-informed skills

• all clients are given a list of the trauma-informed skills utilized by staff

• all clients are given a list of their rights—to confidentiality, respect, privacy

• all clients work with one consistent advocate, so they don’t have to repeat their story

• clients are listened to, believed, and given support resources

• clients are never told what they should do

• clients choose for themselves what they decide is best for them

• all clients are given a supervisory (governmental oversight) phone number to confidentially report any wrong-doing on the part of the nonprofit, including one’s sense of emotional safety and any breaches of confidentiality

Abuser/Psychopath Detection

• The Gift of Fear is a book I find vital for humans to read because it shows us how survival signals can protect us (and our loved ones) from violence. Violators do not appear identical on the outside, which can throw us off. I find that the details (and the checklist) in this book show us how to spot an abuser, no matter how they appear. There’s one sentence in this book that I don’t agree with, yet I think it’s important to learn from the excellent while remembering that nobody can be perfect (hence that one sentence).

• Why Does He Do That? is the second book I find vital for humans to read because it takes us inside the minds of abusers and the seemingly identical behavioral patterns they all eventually tend to follow. If the abuser is female or non-binary, I read this book and think “abuser” wherever the book says “he,” as anyone can abuse, yet our society is not quite hip to that. Victims who have had to use self-defense might fear that they are now bad/an abuser, too … but self-defense is self-defense … self-defense is not abuse.

• Without Conscience is the third book I find vital for humans to read because it helps us spot (and navigate around) the psychopaths among us, which I think solves so much confusion and can prevent so much harm. We have learned that psychopaths are far more common than we think, psychopaths appear far more normal than we think, and psychopaths are far more dangerous than we think. I find that this book helps us provide more security, sanity, and calm for ourselves and loved ones who need help.

emotional first aid

• distraction that can change one’s life

• body language that can change one’s life

• the surprising connection between brain injuries and crime

• the space between self-esteem and self-compassion

Mental Health (and Trauma) Support

One’s medical doctor and health insurance organization are likely the ideal resources for obtaining mental health support, and I want to pass along these free online resources, too…

• what is trauma?

• what is trauma-informed care?

• harvard on trauma-informed care

• the science of trauma, mindfulness, and ptsd (“there’s nothing truly disordered about having a reaction to seeing atrocities and tragedies beyond our mind’s ability to fathom”)

• childhood trauma leads to…

• past trauma and future health

• how to support someone who has experienced trauma

• every mind matters … UK nonprofit anyone can use … online tools that walk one through their own needs, populating related support and email reminders

• world health organization (who) mental health resources, along with “its largest review of world mental health since the turn of the century … a blueprint for governments, academics, health professionals, civil society and others with an ambition to support the world in transforming mental health” … a worldview perspective shows us this is a vital issue everywhere

• Dr. Gabor Mate on trauma and why harmful people are in power

understanding estrangement

When boundaries are not enough because they are not respected, sometimes estrangement is temporarily or permanently necessary to keep us safe. Here are some links that help share why this is typically a last resort—after years of unsuccessful attempts at trying to protect oneself…

• family estrangement

• myths of estrangement

• overview of estrangement

• why there’s estrangement

Addiction Help

One’s medical doctor and health insurance organization are likely the ideal resources for obtaining addiction help, and I want to pass along these free online resources, too…

• Find Treatment is the USA’s (and its territories) confidential and anonymous resource for those seeking substance treatment … “don’t let money stop you from finding treatment … there are free and low-cost facilities across the country, and many others accept Medicaid or private insurance … your state also has funding set aside to help people without insurance … the Mental Health Parity and Addiction Equity Act (MHPAEA) of 2008 requires health insurers and group health plans to provide the same level of benefits for … substance use treatment and services that they do for medical and surgical care … your insurance company can't tell you ‘we don't do substance use treatment’ … if they do … they're breaking the law.”

• Partnership to End Addiction shares some helpful educational materials and support.

• European Monitoring Centre for Drugs and Drug Addiction (EMCDDA) is full of fantastic information, as “the reference point on drugs and drug addiction information in Europe … inaugurated in Lisbon in 1995 … one of the EU’s decentralised agencies.”

Healthcare (Insurance, Prescriptions, Denials, Billing)

In the US state where I have legal residency, the health benefit exchange (Washington Health Plan Finder), is where I find the most affordable (and many find free) health insurance. I love seeing the plans that advertise free online Teladoc mental health therapy. More US states have state-based exchanges, too.

• insurance plans/rates are based on one’s income (seemingly all income levels in WA)

• tax credits are also offered, which may lower the monthly premium even more

  • however, because my income fluctuates, I’ve found it wisest I choose a plan based on what I would have to pay if I did not get those tax credits…

  • aka, I now choose a plan with a monthly premium I’d feel most comfortable paying should I ever have to pay the entire monthly premium without those tax credits…

  • meaning, I do not want to just blindly choose a plan offering the cheapest premium after the tax credits are applied…

  • because if my income unexpectedly increases at the end of the year, I might have to repay some or all of those tax credits…

  • a reality I just faced, costing me an extra $2400 for a plan that was nearly identical to a plan that was, overall, $2400 less (if that makes sense)…

“A health benefit exchange is a key provision of the Affordable Care Act that creates a new marketplace for each state to offer health and dental insurance coverage to individuals and families. Exchanges can be developed and implemented by the state or by the U.S. Department of Health and Human Services. Washington State chose to implement a state-based exchange.

“The Washington Health Benefit Exchange was created in state statute in 2011 as a public-private partnership. The Exchange is responsible for the operation of Washington Healthplanfinder, an easily accessible, online marketplace for individuals and families to find, compare and enroll in Qualified Health Plans, Qualified Dental Plans and Washington Apple Health (Medicaid).

“Washington Healthplanfinder offers Washington state residents … side-by-side comparisons of Qualified Health Plans and Qualified Dental Plans … tax credits or financial help to pay for co-pays and premiums … customer support online, by phone or in-person through local organizations or insurance brokers.

“The Exchange complies with open public meetings and public disclosure guidelines but is not subject to other laws that govern state agencies. The Exchange initially started in the Washington State Health Care Authority and has since transitioned to an independent organization. We work closely with our state agency partners, including the Health Care Authority, Office of the Insurance Commissioner, and the Department of Social and Health Services.”

• In WA, OR, NV, and CT, an ArrayRX digital card can “save up to 80% on medications … no membership fee to join … no age or income restrictions … only takes a minute to enroll … all FDA-approved prescriptions are eligible for discounts … each user signs up and gets their own digital card with a unique ID number.”

• In WA, “when your health insurer says no to a treatment or a bill dispute … you can appeal

• In WA, “state and federal law protects you from surprise or balance billing if you receive emergency care … emergency behavioral health services at a medical facility … treated at an in-network hospital or outpatient surgical facility by an out-of-network provider … emergency behavioral health services from a mobile rapid response crisis team … crisis triage or stabilization facility … evaluation and treatment facility … an agency certified to provide outpatient crisis services or medical withdrawal management services.”

• In Europe, I’ve found it very affordable to purchase my particular US prescriptions from any local European pharmacy.

Travel Insurance

• To cover medical emergencies while traveling (100 miles or more from one’s US residential address), here’s the travel insurance I buy before and/or during travel.

Legal Support

• Women’s Law provides free and affordable legal resources in the USA and its territories.

• State Attorneys General provide free consumer protection and other legal assistance (if they can’t help for free, they tell me who can) in the USA and its territories.

• Legal Shield is where we pay a small monthly fee to have access to a lawyer who can advise us on a large variety of issues—without a huge bill.

You Are Not Alone

Please know that you are not alone in any of this. I navigate crises, too. And we matter.