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Outside providers: help finding providers and resources

• Purpose: help finding a therapist or mental health provider outside PCC. It includes provider search directories such as Psychology Today, Portland Therapy Center, Open Path Collective, Inclusive Therapists, Therapy Den, and Mental Health Match.
• Cost: free to browse. The cost of counseling depends on the provider, insurance, and available sliding-scale options.
• Access: outside providers and resources. Students can search by location, insurance, identity, and specialty. They should verify that a provider accepts their insurance and is accepting new clients.

Oregon Health Authority: culturally and linguistically specific services

• Purpose: Helps people find behavioral health services developed to meet the needs, values, and languages of specific cultural communities.
• Cost: free to use the directory, treatment costs depend on the service and coverage.
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PCC Basic Needs Center: access to resources °µÍøTV

• Purpose: connects students with practical support for food, housing, legal needs, health and hygiene, financial concerns, technology, transportation, childcare, and more.
• Cost: access to resource navigation is free. Specific programs may have different eligibility requirements.
• Access: PCC Basic Needs Center. Students can visit a campus center or use the website. The Panther Pantry offers food and hygiene supplies to eligible students, with current-term enrollment and registration.

211info Oregon: searching resources

• Purpose: a statewide resource navigation service connecting people with food, housing and shelter, utility assistance, healthcare, mental health services, transportation, childcare, legal resources, employment, and other community supports.
• Cost: free and confidential. Community services found through the directory may have their own eligibility requirements or costs.
• Access: . Search online, call 211 or 866-698-6155, or text a ZIP code to 898211. Interpretation is available through the phone service, and the website offers Google Translate. Text and email support are available in English and Spanish.
• Consideration: 211info’s core phone hours are Monday through Friday, 8am–6pm. The text service operates Monday through Friday, 9am–5pm. The online directory is available outside these hours.

Oregon Food Bank: food finder

• Purpose: helps people locate free groceries, free meals, produce distributions, and other food programs.
• Cost: free to use. Listed food programs may have different eligibility rules.
• Access: . Search using a city or ZIP code and filter by food type, day, and time.

NAMI Multnomah: peer support groups

• Purpose: offers peer-led groups for adults living with mental health concerns, regardless of whether or not they have a diagnosis.
• Cost: free.
• Access: and . Groups have online and in-person options, depending on the group.
• Consideration: some groups are specific to adults 18 and older, and the schedule and format can change. Students should review the current calendar before attending.

PDX Q Center: support groups and connections

• Purpose: offers peer-led groups, affinity groups, and social gatherings for people seeking community, identity-affirming connection, or support through life transitions.
• Cost: most groups are free.
• Access: . Many in-person group schedules are maintained on the center’s website.

Marie Equi Center: Portland-based community center

• Purpose: provides support for transgender, queer, intersex, and gender-diverse people. Its services include peer support, help navigating healthcare and social services, housing-related resources, essential supplies, and opportunities for community connection.
• Cost: contact the center to confirm any costs or eligibility requirements for specific services.
• Access: in person. Visit the site for address, weekday services, and contact information. Check their website or call before visiting to confirm current hours.

Dougy Center: grief support for young adults

• Purpose: provides peer grief support and educational resources for people grieving the death of a loved one, including a parent, sibling, friend, partner, or other family member.
• Cost: free peer-support groups.
• Access:Ìý. The center offers groups for young adults ages 18–25 and adults ages 26–40 in the greater Portland area.

PCC Hope Services: connect with a confidential advocate

• Purpose: offers confidential support, safety planning, help understanding reporting options, assistance navigating campus processes, and connections to legal and community resources.
• Cost: confidential advocacy services are free for the PCC community.
• Access: connect with a Hope Services confidential advocate. Check the page for current hours and appointment methods.

Call to Safety: 24/7 domestic and sexual violence crisis line

• Purpose: offers crisis support to people experiencing domestic or sexual violence in the Portland metro area.
• Cost: crisis-line support is free.
• Access: PCC’s Hope Services community resources lists the Ìý24/7 crisis line at 503-235-5333. Students can find additional local, national, and culturally specific services through that page.

Centre for Clinical Interventions: workbooks and practical exercises

• Purpose: a wide range of self-help workbooks, information sheets, and worksheets based on cognitive behavioral approaches. Topics include anxiety, depression, panic, social anxiety, worry and rumination, self-esteem, self-compassion, perfectionism, procrastination, sleep, distress tolerance, and assertiveness.
• Cost: free.
• Access: public website, materials can be read online or downloaded as PDFs and workbook packages. No account is required to access the public resources.
• Note: these resources are not a substitute for appropriate assessment or treatment. Some workbooks are best completed in sequence.

Mental Health America: DIY mental health tools

• Purpose: offers interactive self-help activities, worksheets, and exercises for practicing coping skills, managing difficult thoughts, building healthy habits, setting boundaries, and improving emotional wellbeing.
• Cost: free.
• Access: browser-based. No app download is needed, the website account is optional for saving a personal collection, accessing resources does not require an account.

The Jed Foundation: mental health resource center

• Purpose: provides practical information and guidance on common concerns, including academic stress, anxiety, depression, loneliness, grief, relationships, financial stress, and adjusting to college. It also offers resources on self-care, getting help, and supporting a friend.
• Cost: free.
• Access: . It is browser-based and organized around common feelings, experiences, and life situations.

UCLA Mindful App: university-developed mindfulness exercises

• Purpose: Offers guided mindfulness meditation, breathing exercises, body scans, mindful movement, and a timer for independent practice. It is a particularly good starting point for students who are new to mindfulness or want short exercises they can use between classes.
• Cost: free as advertised, with no subscription or hidden fee for the app’s meditation content.
• Access: , iOS and Android ( and ). UCLA does not list an account requirement on its public app information page.

MindShift CBT: structured CBT tools for anxiety

• Purpose: helps people manage anxiety, stress, panic, worry, and social anxiety through cognitive behavioral therapy (CBT) skills. Features include thought records, relaxation, mindfulness, and self-guided coping tools. The website also provides free, plain-language anxiety guides.
• Cost: free app, no subscription is advertised.
• Access: , available for iOS and Android ( and ). Free educational guides are available on the website without an app download. The app’s interactive and community features may involve registration.

Medito: meditation, breathing, and sleep tools

• Purpose: offers guided meditation, breathing exercises, mindfulness courses, sleep stories, relaxing sounds, and tools for stress and anxiety.
• Cost: free. No subscriptions, advertising, or paid-content as advertised.
• Access: , iOS and Android ( andÌý). No account is required to get started.

Insomnia Coach: specific support for sleep problems

• Purpose: helps people work on persistent sleep problems using strategies based on cognitive behavioral therapy for insomnia (CBT-I). It includes a guided training plan, sleep diary, sleep education, and practical tools for improving sleep habits.
• Cost: free.
• Access: , iOS and Android ( and ). It was developed for the general public, including veterans and service members, VA healthcare eligibility is not required.
• Recommendation: the VA recommends consulting a healthcare provider before using the program in certain situations, including bipolar disorder, sleep apnea, seizure disorders, and sleepwalking.

How We Feel: may help with emotional awareness and self-reflection

• Purpose: helps people identify their emotions more precisely, track how they feel over time, notice patterns, and explore strategies for managing difficult emotions.
• Cost: free, developed by a nonprofit organization.
• Access: , iOS and Android ( and )

Insight Timer: guided meditation, mindfulness, and sleep support

• Purpose: a large library of guided meditations, breathing exercises, mindfulness practices, and courses covering stress, worry, self-compassion, and emotional wellbeing.
• Cost: a substantial free tier available with an optional MemberPlus subscription.
• Access: website, iOS, and Android ( andÌý). The app’s guest mode allows users to explore without creating an account.

Calm: meditation, breathwork, sleep, and relaxation

• Purpose: guided meditations, breathing exercises, relaxing music, and sleep stories for stress, anxiety, focus, and sleep.
• Cost: some content is free, but a premium subscription is needed to unlock the full library.
• Access: website and mobile app ( and ). An account is needed to start a trial, requirements for accessing individual free items may vary.

Headspace: guided meditation, mindfulness training, and sleep resources

• Purpose: guided mindfulness and meditation, sleep exercises, focus tools, and stress-management practices.
• Cost: free previews are available, but most of the full library requires a paid subscription.
• Access: Ìýwebsite and mobile app ( and ). An account is needed to start the trial or subscription.