There's a lot going on in the world right now. It’s important to check in with ourselves to ask:
How am I doing?
How are my friends doing?
How do I deal with stress in my everyday life?
This anonymous program developed at the University of Washington was designed to be a private, personal, self-check in for young adults ages 18-29 in Washington.
The program is designed to:
Tips, tools, and info in the program are based on your answers to a few simple questions.
You’ll have the option to sign-up for texts with a link to your personalized resources and tips at the end of the program.
Throughout the program, we’ll provide links to resources like videos, articles, and more. You can save the ones you want to a custom list.
First, we’ll ask you a few questions to personalize the program for you.
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This program was developed at the University of Washington by the Center for the Study of Health and Risk Behaviors with funding from the UW Department of Psychiatry and Behavioral Sciences.
Current funding for this program is provided by Washington State Health Care Authority.
For more information, please contact:
Mood, Emotions, Loneliness, and Optimism:
These statistics were compiled based on responses from previous Check-In With Yourself participants. Data
came from 9,712 people between the ages of 18-29 (including those in college and not in college) who were
surveyed between January, 1, 2023 and March 2024.
Alcohol Use & Non-Use:
These statistics come from the CDC’s
Behavioral Risk Factor Surveillance System (BRFSS).
We include data specifically from 7,193 young adults (ages 18-29) in Washington State between 2016
to 2021. BRFSS completes more than 400,000 adult interviews each year across all 50 states, as well as the
District of Columbia and three US territories, making it the largest continuously conducted health survey
system in the world.
Marijuana Use and Non-use:
Statistics related to marijuana use come from the
Washington State Young Adult Health Survey (YAHS).
This annual survey began in 2014 and surveys young adults in Washington State about
their use (or non-use) of alcohol, marijuana, and other substances. Each year, a new sample of 18-25 year
olds is recruited, and each previous cohorts of young adults are resurveyed. For the statistics found in
this program, we include all young adults between the ages of 18-29 (7,034) that were surveyed in 2022.
Data for this section come from the Centers for Disease Control's Behavioral Risk Factor Surveillance System, one of the largest, most representative and reliable surveys available for understanding rates of alcohol use among 18- to 29-year-olds. If you told us you identify as male, we providing you with data for males; if you told us you identify as female, we are providing you with data for females; if you told us you identify in any other way, we are providing you with data for young adults in general.
Complete the first module to add resources to your personalized list.
Here’s the list of resources you’ve saved so far. Complete more modules to continue customizing your list.
How to Focus on Senses to Manage Stress and Anxiety (3 min)
Text HEAL to 741741 to connect with a Crisis Counselor 24/7
Ways to Improve Social Connections
The Gratitude Experiment (4:44)
Text HEAL to 741741 to connect with a Crisis Counselor 24/7
Basic facts about marijuana consumption and on-going trends and surveys related to marijuana use.
Marijuana Health Effects [CDC]
Offers a brief definition and description of marijuana and covers topics including addiction, heart health, teen use, and more.
Signs of Cannabis Use Disorder [American Addiction Center]
Details the psychological, physical, and behavioral signs of cannabis use disorder and includes a 5-minute anonymous self-assessment.
SAMHSA Behavioral Health Treatment Services Locator
A locator for alcohol and drug abuse treatment or mental health treatment facilities and programs around the country. Provides information in English and Spanish for individuals and family members.
No-cost in-person and online gatherings to share experiences, strength, and hope to help yourself and others in recovery from marijuana addiction.
National Alliance on Mental Illness
This website has information about identity and cultural dimensions of mental health for:
Hotline: 888-843-4564 (all ages)
Youth Talkline: 800-246-7743 (up to 25 years old)
Hours: Mon-Fri 1pm to 9 pm PT, Sat 9am to 2pm PT
These hotlines provide individuals with confidential peer-support, information, and local information. Online peer support chat is offered, as well as local resources for the LGBTQ community. Please refer to the website for specific hours of operation.
Provides crisis intervention and suicide prevention services to lesbian, gay, bisexual, transgender and questioning young people ages 13-24. Includes a 24-hour crisis intervention and suicide prevention lifeline and free, confidential secure instant message servicing and text messaging with a counselor 24/7.
24/7 but limited operating capacity so calls guaranteed from 2pm-10pm PT
A peer support service run by trans people for transgender folks and individuals questioning their gender identity. The website also provides info on health care and wellness, coming out, legal transitions, and mental health.
Spectrum is a non-profit in Spokane, WA whose mission is to create a safe, intersectional, intergenerational, LGBTQIA2S+ community gathering space that celebrates a resilient, healthy community through social connectedness and support, arts and culture, access to resources, and leadership development
Ingersoll is an organization that works to support transgender and gender nonconforming individuals. They offer a trans peer support group along with information on healthcare providers and a job board.
Parents, Lesbians, and Friends of Lesbians and Gays [PFLAG]
PFLAG is a space that provides individuals in the LGBTQ+ community, their family members, and other LGBTQ+ allies support and resources. There are over 400 chapters across the country that provide confidential support. Just put in your zip code to be connected to a chapter near you.
Call 1-800-273-8255 and Press 1
Text 838255
Access free confidential crisis support 24/7/365 for Veterans, service members, National Guard and Reserve members and their loved ones. You don’t have to be enrolled in VA benefits or health care to connect.
Free and confidential help for military service members and their families. Conducts non-medical counseling & specialty consultations for topics including Family & Relationships, Financial, Legal, Health & Wellness, Deployment & Transition Counseling.
A free 24/7 confidential call center staffed by combat Veterans and their family members where combat Veterans and their families can call to talk about their military experience or any other issue they are facing in their readjustment to civilian life.
Here’s a list of all the resources grouped by topic:
The University of Washington is not responsible for the content of or service provided by any of these resources
Text HEAL to 741741 to connect with a Crisis Counselor 24/7
Provides 24/7 free, text-based mental health support and crisis intervention via SMS text, WhatsApp or chat available 24/7.
National Suicide Prevention Lifeline (24/7):
What to Expect When Calling a Mental Health Hotline
How to Find a Good Therapist [APA]
How to find a therapist [Mental Health America]
Getting Through the Dark Season in the PNW [UW Medicine]
Ways to Protect Mental Health [UC San Diego]
Behavioral Health Treatment Services Locator
Tool to help connect individuals to treatment facilities in their local area.
Find a Therapist (Association for Behavioral and Cognitive Therapies)
Listing of licensed professionals who have met the requirements of membership in Cognitive Behavioral Therapies.
Find a Therapist [Psychology Today]
Tool to connect people to therapists in their area. Individuals can filter by area of focus, type of insurance taken, gender, type of therapy offered.
How to Care for Yourself While Practicing Physical Distancing
Defines self-care, emphasizes why it is important, and includes examples of self-care practices
Disaster Distress Helpline (24/7):
Hotline that provides 24/7 counseling and support to those experiencing distress due to natural or human-caused disasters.
Call 1-800-273-8255 and Press 1
Text 838255
Access free confidential crisis support 24/7/365 for Veterans, service members, National Guard and Reserve members and their loved ones. You don’t have to be enrolled in VA benefits or health care to connect.
NAMI (National Alliance on Mental Illness)
NAMI is an organization that focuses on the advocacy, education, and support for those living with mental illness. They offer information and events to educate the public on mental health.
Call 1 (866) TEENLINK
Connects youth via call or text with trained youth volunteers from who can provide local youth-friendly resources to help deal with bulling, mental health, dating, substance use, and more.
Info about alcohol consumption, alcohol use disorder, and the negative health and social implications of alcohol consumption.
Info about number of drinks considered to be binge drinking and heavy use and a brief list of who should be avoiding alcohol consumption.
Article focusing on college-aged individual’s drinking habits and the norms. Also includes information about binge drinking, potential consequences, and factors that may affect one’s drinking habits.
Offers free mutual support meetings for anyone seeking science-based, self-empowered addiction recovery.
SAMHSA Behavioral Health Treatment Services Locator
A locator for alcohol and drug abuse treatment or mental health treatment facilities and programs around the country. Provides information in English and Spanish for individuals and family members facing substance abuse and mental health issues.
No-cost in-person and online gatherings for people to share experiences, strength, and hope with the goal of helping others recover from alcoholism or problems with alcohol.
Basic facts about marijuana consumption and on-going trends and surveys related to marijuana use.
Marijuana Health Effects [CDC]
Offers a brief definition and description of marijuana and covers topics including addiction, heart health, teen use, and more.
Signs of Cannabis Use Disorder [American Addiction Center]
Details the psychological, physical, and behavioral signs of cannabis use disorder and includes a 5-minute anonymous self-assessment.
SAMHSA Behavioral Health Treatment Services Locator
A locator for alcohol and drug abuse treatment or mental health treatment facilities and programs around the country. Provides information in English and Spanish for individuals and family members.
No-cost in-person and online gatherings to share experiences, strength, and hope to help yourself and others in recovery from marijuana addiction.
Fact sheet: Fentanyl and overdose prevention
Conversation Starters: How to talk to a friend about their opioid use
A campaign designed to inform and educate about the dangers of fentanyl, to increase awareness of how to respond to a fentanyl overdose, and to improve knowledge of and access to naloxone
Video on combining substances from the National Institute on Drug Abuse
Signs of an overdose and what to do
Map to find local naloxone clinics
National Alliance on Mental Illness
This website has information about identity and cultural dimensions of mental health for:
Preparing for an Interview [Indeed]
Writing a Cover Letter [Harvard Business Review]
Becoming an Apprentice [WA Dept. of Labor & Industries]
Offers information on apprenticeships where you get paid while you learn and develop knowledge, skills, and abilities in a new career field. Includes specific information for women, underrepresented racial/ethnic groups, Veterans, youth, and tribal members.
A community based, non-profit 501 (c)(3) organization whose mission is to improve women's economic equity and self-sufficiency through access and success in high-wage, high-skilled careers in the construction, manufacturing and transportation sector.
Cares of WA offers services and programs to help individuals with disabilities find and sustain employment develop life skills through a variety of programs and partnerships.
WA WorkSource Veteran’s Services
As a veteran, you can get priority access to WorkSource services. This includes priority referrals to jobs that are listed with WorkSource, as well as other employment, networking, and referral services.
Washington State Coronavirus Response:
Provides 24/7 confidential assistance from skilled, trained crisis workers who will listen to problems and referrals to local mental health services.
Testing Locations [Washington State Department of Health]
Offers a tool to find testing locations in your area as well as information on the cost of testing, how testing works, and COVID-19 vaccination.
Where to get vaccinated [Washington State Health Department]
Locater to help individual’s find and book appointments for the COVID vaccination. You simply type in your zip code, and you will be provided with a list of options near you.
Side effects of COVID-19 vaccination [CDC]
CDC article outlining the possible side effects one may experience after receiving the COVID-19 vaccination and tips to relieve these side effects.
CDC Covid-19 Vaccination Frequently Asked Questions [CDC]
CDC article offering answers to the public’s common questions about the COVID-19 vaccination.
Benefits of getting vaccinations [CDC]
CDC article sharing the benefits of getting vaccinated and information about the efficacy of the vaccine.
Things to know about getting vaccinated [CDC]
CDC website that offers some information about things one should know about the COVID vaccination before getting it. There is also some information about the effectiveness and safety of the vaccine, potential side effects, and how population immunity works to protect the community from the disease.
Number of Cases In Area + Rate Of Vaccination by County [The New York Times]
Hotline: 888-843-4564 (all ages)
Youth Talkline: 800-246-7743 (up to 25 years old)
Hours: Mon-Fri 1pm to 9 pm PT, Sat 9am to 2pm PT
These hotlines provide individuals with confidential peer-support, information, and local information. Online peer support chat is offered, as well as local resources for the LGBTQ community. Please refer to the website for specific hours of operation.
Provides crisis intervention and suicide prevention services to lesbian, gay, bisexual, transgender and questioning young people ages 13-24. Includes a 24-hour crisis intervention and suicide prevention lifeline and free, confidential secure instant message servicing and text messaging with a counselor 24/7.
24/7 but limited operating capacity so calls guaranteed from 2pm-10pm PT
A peer support service run by trans people for transgender folks and individuals questioning their gender identity. The website also provides info on health care and wellness, coming out, legal transitions, and mental health.
Spectrum is a non-profit in Spokane, WA whose mission is to create a safe, intersectional, intergenerational, LGBTQIA2S+ community gathering space that celebrates a resilient, healthy community through social connectedness and support, arts and culture, access to resources, and leadership development
Ingersoll is an organization that works to support transgender and gender nonconforming individuals. They offer a trans peer support group along with information on healthcare providers and a job board.
Parents, Lesbians, and Friends of Lesbians and Gays [PFLAG]
PFLAG is a space that provides individuals in the LGBTQ+ community, their family members, and other LGBTQ+ allies support and resources. There are over 400 chapters across the country that provide confidential support. Just put in your zip code to be connected to a chapter near you.
National Sexual Assault Hotline
A free, safe, confidential service where you will be connected to a sexual assault service provider in your area 24/7. Provides referrals for long term support and local health facility that is trained to care for survivors of sexual assault.
Love is respect
Text LOVEIS to 22522
Free and confidential phone, live chat and texting services are available 24/7/365. Highly-trained peer advocates offer support, information and advocacy to young people who have questions or concerns about their dating relationships.
The National Domestic Violence Hotline
Text START to 88788
Highly trained advocates available 24/7 to talk confidentially with anyone experiencing domestic violence, seeking resources or information, or questioning unhealthy aspects of their relationship. Offers a live chat is option for getting real-time, one-on-one support.
Call 1-800-273-8255 and Press 1
Text 838255
Access free confidential crisis support 24/7/365 for Veterans, service members, National Guard and Reserve members and their loved ones. You don’t have to be enrolled in VA benefits or health care to connect.
Free and confidential help for military service members and their families. Conducts non-medical counseling & specialty consultations for topics including Family & Relationships, Financial, Legal, Health & Wellness, Deployment & Transition Counseling.
A free 24/7 confidential call center staffed by combat Veterans and their family members where combat Veterans and their families can call to talk about their military experience or any other issue they are facing in their readjustment to civilian life.
Data comes from the Washington State Young Adult Health Survey. Since 2014, a new sample of 18-25 year olds in Washington is recruited each year to complete an online survey on cannabis and other substance use, and each previous cohort is resurveyed. If you told us you identify as male, we are providing you with data for males; if you told us you identify as female, we are providing you with data for females; if you told us you identify in any other way, we are providing you with data for young adults in general.
Statistic comes from the CDC's Behavioral Risk Factor Surveillance System (BRFSS). We included data for adults age 30 and older.