# While you wait: looking after yourself

Source: https://www.qaravan.org/resources/mental-health/while-you-wait/

Waiting for an appointment, a decision on your case or a place in a group can be long and draining. Simple daily things based on advice from the City's NYC 988 line, and materials in Russian.

These tips don't replace treatment. If things get worse, don't wait for your appointment: call [988](tel:988).

You don't have to cope alone. QARAVAN has an online peer support group in Russian, and the community talks in the Qaravan Connects chat on Telegram.

## Start here

- If things get worse, call [988](tel:988) and say "Russian"; if there is immediate danger, call [911](tel:911).
- Every day, talk with someone who listens, eat, drink water, move a little and sleep at least seven hours, going to bed at the same time.
- While you feel calm, make a six-step safety plan. You can do it on the NYC [988](tel:988) website.

## What helps every day

1. Go to bed and get up at the same time NYC [988](tel:988) advises sleeping at least seven hours and going to bed and getting up at the same time. Turn off your phone and computer an hour before bed. If you can't sleep, lie there for half an hour, then go to another room and sit with a book or TV, without your phone, for half an hour, then try again.
2. Look after your body When your body feels better, so does your mind. Eat breakfast, drink water, have healthy snacks and move a little.
3. Talk with someone who listens At least once a day, reach out to someone who supports you: a friend, an acquaintance, a neighbor. If you don't know where to start, join QARAVAN's online Peer Support Group: [qaravan.org/forms/gina/](https://www.qaravan.org/forms/gina/)
4. Plan something you enjoy Make time every day for something you enjoy. Laughter restores your strength too.
5. Come back to today We often think about the past or the future. For a minute, try to notice what is happening now: outside, the sun or wind on your face and your feet on the pavement; at home, your body in the chair and your feet on the floor.
6. Take a few slow breaths Close your eyes and breathe in so your belly relaxes. Hold your breath for a moment. Purse your lips and breathe out slowly, as if blowing out birthday candles, tightening your belly. Slowly repeat two or more times. According to NYC [988](tel:988), deep breathing lowers heart rate, breathing rate and blood pressure, which rise with stress.
7. Check whether you are drinking or using more Some people drink or use to cope, but it can make both health and mood worse. If you notice this in yourself, talk to someone or call HOPEline (staff there speak Russian).

## How to tell that stress has become too much

1. Listen to how you feel NYC [988](tel:988) lists these signs: anxiety and worry, sadness, feeling overwhelmed, irritability, loneliness.
2. Notice what has become difficult It's hard to focus, remember, relax, get things done or make decisions; your body aches or you get sick more often than usual.
3. Look at your habits You sleep or eat too much or too little, drink, smoke or use to feel better, have pulled away from friends and family, let things slide, or lost interest in intimacy.
4. If you recognize yourself, do not wait Call [988](tel:988) any time and say "Russian": an interpreter joins, they will listen and help you figure out what to do.

## A safety plan: six steps

1. Identify your warning signs Write down what usually leads to thoughts of suicide.
2. List your coping strategies Write down what helps you feel better.
3. Know how to distract yourself Choose things you can do to take your mind off it.
4. Know who to reach out to Write down people you can call or write to.
5. Know which professional can help you Write down a doctor or service you can turn to; [988](tel:988) answers 24/7.
6. Make your environment safer Think about what you can change around you to make it safer.

## Materials and support

- NYC 988 Safety Plan Any status Free On the NYC [988](tel:988) website you can fill in a safety plan on screen and send it to yourself by text or email, save it as a PDF, or print a blank form. [nyc988.cityofnewyork.us](https://nyc988.cityofnewyork.us/en/crisis-services/safety-plan/)
- NYC 988 Coping and Wellness Tips Any status Free Short tips from NYC [988](tel:988): how to stay well, how to notice stress, how to breathe to calm down. [nyc988.cityofnewyork.us](https://nyc988.cityofnewyork.us/en/coping-wellness-tips/tips-for-staying-mentally-healthy/)
- Doing What Matters in Times of Stress: An Illustrated Guide Any status Free An illustrated World Health Organization (WHO) guide to coping with stress: a few minutes a day is enough. It is available in Russian and many other languages, with audio exercises in Russian, Armenian, Turkish, Ukrainian and more. [who.int](https://www.who.int/publications/i/item/9789240003927/)
- Samaritans Wellness Line Any status The Wellness Line is for before a crisis: you can book a short check-in [on the website](https://samaritansnyc.org/wellness/). The Samaritans 24/7 line [(212-673-3000](tel:2126733000), call or text) is in English; in a crisis in Russian, call [988](tel:988) and say "Russian". [samaritansnyc.org](https://samaritansnyc.org/wellness/)

## Glossary: definitions of special terms and abbreviations

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This is general information, not legal advice: QARAVAN has no lawyers. QARAVAN does not help anyone enter the US and cannot arrange visas, invitations, sponsorship or evacuation. For your own case, talk to a licensed immigration attorney or a representative accredited by the U.S. Department of Justice.

[All pages: Mental health and support groups](https://www.qaravan.org/resources/mental-health/)

**Sources, checked November 2026**

- [nyc988.cityofnewyork.us/en](https://nyc988.cityofnewyork.us/en/)
- [nyc988.cityofnewyork.us/en/crisis-services/safety-plan](https://nyc988.cityofnewyork.us/en/crisis-services/safety-plan/)
- [nyc988.cityofnewyork.us/en/coping-wellness-tips/tips-for-stayi…](https://nyc988.cityofnewyork.us/en/coping-wellness-tips/tips-for-staying-mentally-healthy/)
- [who.int/publications/i/item/9789240003927](https://www.who.int/publications/i/item/9789240003927/)
- [qaravan.org/forms/gina](https://www.qaravan.org/forms/gina/)
- [samaritansnyc.org](https://samaritansnyc.org/)
- [samaritansnyc.org/wellness](https://samaritansnyc.org/wellness/)