Self Help
Use the tabs below to navigate through our collection of self-help resources. These include community provider directories, information on navigating insurance, a collection of free mental health screenings, and resources for skill building and guided exercises.
Looking for long-term or specialized care? Looking for providers who match your identities or beliefs? Not eligible for CWS services? Whatever the reason, the resources below can help guide you in finding a community mental health provider that best fits your needs.
Note: These are public resources and CWS does not screen nor endorse any individual providers
Comprehensive directory for mental health professionals with a range of filtering options including insurance, specialty, availability, identity and religious affiliation.
Provides an online directory of clinicians of various racial and ethnic backgrounds.
Availability for Spokane area limited to telehealth only at this time. Some in-person availability in Seattle area.
Provides an online directory featuring mental health professionals in the Latinx community. Search for providers and access additional wellbeing resources.
Availability for WA State limited to telehealth only at this time.
ThrivingCampus provides both a directory of providers as well as a guide for finding a community provider, including what to expect, scripts for calling and leaving voicemails, and navigating insurance.
Health Insurance can be difficult to navigate; the tools below provide information on finding and using your personal health insurance.
Better Health Together offers free assistance with enrolling Washington residents in health insurance, including WA State Apple Health.
Provides general information on how to access and understand your mental health benefits through your insurance.
Provides general information and a helpful graphic for reading and understanding your insurance card.
Provides information and assistance to individuals who are having trouble navigating their insurance coverage or who have been denied coverage for mental health services.
Not sure what you’re feeling or where to start? These free mental health screenings can help you better understand your symptoms and guide you toward the right support.
Note: These screenings are not a diagnosis and are not a substitute for professional mental health care
Provided by Kaiser Permanente, this self-screening tool helps identify if you may have an anxiety disorder by measuring symptoms and indicating level of severity.
Provided by Kaiser Permanente, this self-screening tool helps identify if you may have depression by measuring symptoms and indicating level of severity.
This tool provides personalized feedback on your individual drinking patterns, your risk patterns, your goals, and resources available to you at EWU.
This tool provides personalized feedback on your individual cannabis use patterns, your risk patterns, your goals, and resources available to you at EWU.
Whether you’re interested in guided imagery, meditation, or other self-help tools, the resources below offer support to help you strengthen your mental and emotional well-being at your own pace.
Free audio and text based guided meditations in 19 different languages including English, Spanish, and videos in ASL. Also available via the UCLA Mindful app.
App provides free access to a library of over 280,000 audio tracks from psychologists, spiritual leaders, and mindfulness teachers. Topics include sleep health, breathing meditations, and guided imagery.
Suite of apps covering a variety of wellness instruction including yoga and meditation. University students receive 4 years of free access when you sign up with an .edu account.
Developed by the Veterans Affairs’ National Center for PTSD, Mindfulness Coach provides a self-guided program designed to help with mindfulness practice. Access guides, trackers, resources, and more.
