Selfcare Archives - BCS Counseling.

Life doesn’t come with a pause button. One minute you’re fine, the next you’re spiraling. Anxiety attack. Relationship blow-up. Work stress boiling over. We’ve all been there — and in those moments, it helps to have something ready.

Think of a Mental Health First Aid Kit as your go-to survival pack for your mind. Not a box of band-aids and Advil, but a set of tools you can lean on when life feels too heavy.

Here’s how to build yours:

Grounding Tools
- A favorite playlist that calms you down (or pumps you up, whatever works).
- A guided breathing app like Calm or Headspace.
- Something tactile; a stress ball, smooth stone, or fidget to keep your hands busy when your thoughts are racing.
Words That Help
- A short note to yourself for when you forget your own strength. example: “You’ve survived 100% of your hardest days so far.”
- Quotes or affirmations that actually resonate with you — not cheesy, but real.
- Journaling prompts: “What do I need right now?” or “What would I say to a friend in this moment?”
Comfort Items – suggestions
- A hoodie that feels like a hug.
- Herbal tea bags or your go-to snack.
- Scents that soothe you; lavender, eucalyptus, even your favorite candle.
Emergency Contacts
- A short list saved in your phone: your best friend, your therapist, or someone you trust who “gets it.”
- Crisis hotlines, because sometimes you need immediate support:
  - National Suicide & Crisis Lifeline: 988
  - Crisis Text Line: Text HOME to 741741
Reset Rituals
- A quick digital detox: silence notifications for an hour.
- Close your eyes + breathe: picture a safe place (beach, forest, childhood spot) and stay there for 60 seconds.
- Micro-gratitude check: name three things you’re thankful for right now — no matter how small (coffee counts).
- Step outside and touch grass (literally).
- 10 push-ups, a walk around the block, or a yoga stretch.

Why This Matters

We are juggling careers, side hustles, relationships, family pressures… all while trying to stay sane in a 24/7 world. Having a kit like this doesn’t make the stress disappear, but it gives you anchors when your brain feels like it’s sinking.

You don’t wait until you’re bleeding to find a band-aid. So don’t wait until you’re breaking to build your mental health first aid kit.

Schedule an Appointment with a professional therapist: 718 313 4357 or bcsnygroup.com/appointments

We believe raising daughters is about more than academic success or career preparation, it’s about helping them grow into compassionate, confident, and well-balanced young women. In today’s fast-paced world, where social pressures, digital influences, and high expectations weigh heavily, parents play a vital role in shaping their daughters’ emotional health and overall well-being.

Why Emotional Balance Matters for Girls

Teaching girls to recognize and express their emotions in healthy ways builds a strong foundation for lifelong mental health. Daughters who learn self-awareness, resilience, and coping strategies are better equipped to manage stress, build healthy relationships, and face life’s challenges. As parents, fostering open communication and modeling calm problem-solving helps daughters feel secure and supported.

Raising Daughters Who Lead with Compassion

A well-balanced life isn’t just about managing tasks—it’s also about developing empathy and kindness. Encouraging daughters to practice compassion, whether through volunteering, helping at home, or supporting friends, teaches them that caring for others is a strength, not a weakness. These lessons shape young women into leaders who value community, connection, and purpose.

Teaching Balance in a Busy World

From academics and extracurriculars to social media and friendships, many young women face overwhelming demands. Without balance, this can lead to stress or burnout. Teaching daughters the importance of boundaries, self-care, and rest helps them avoid burnout and embrace a healthier, more sustainable lifestyle. Parents can model balance by showing that success and well-being go hand in hand.

Encouraging Confidence and Individuality

Every daughter has unique strengths and dreams. Supporting her individuality, celebrating achievements, and allowing space for mistakes all help build confidence. Raising girls to believe in themselves ensures they grow into women who are authentic, self-assured, and unafraid to pursue their passions.

The Role of Family and Community

Parents aren’t alone in shaping daughters for success and fulfillment. Extended family, teachers, and mentors all play a role in modeling respect, balance, and compassion. Surrounding young women with strong role models ensures they learn from example, not just advice.

Support for Families at BCS Counseling Group

At BCS Counseling Group, we are dedicated to helping New York State families raise confident, compassionate, and well-balanced daughters. Through counseling and supportive family therapy services, we provide parents with tools to nurture resilience, self-esteem, and emotional health.

If you’re looking for guidance on raising daughters who thrive, we’re here to help. Contact us today to learn more about our counseling services for families and teens.

Talk to us now: 718 313 4357 0r: bcsnygroup.com/appointments

In today’s fast-paced world, stress is hardly a stranger – but for younger women, it’s becoming an all-too-familiar companion.

According to recent polls, women in Gen Z and millennial age groups report feeling stressed nearly six hours a day on average. And it’s not just major life events driving this trend – it’s the weight of everyday pressures, emotional responsibilities, and an always-on digital culture.

The Emotional Load Behind the Smile

Younger women often serve as the emotional anchors for their families, workplaces, and social circles. They’re expected to succeed professionally, stay socially connected, care for others, look after their mental health, and still project a curated image of “having it all together.” This phenomenon, known as emotional labor, is one of the hidden stressors that often goes unacknowledged—and it’s taking a toll.

Despite being natural supporters for others, many young women report they rarely feel safe enough to open up about their own mental health. This silence only deepens the impact of stress, increasing risks of anxiety, burnout, and long-term mental health issues.

The Everyday Triggers

It’s not one big thing – it’s all the small things stacked together. These daily stressors can include:

Constant comparison on social media
Financial strain or student debt
Pressure to succeed in careers and relationships
Caring for others (siblings, partners, aging parents)
Lack of sleep and rest due to overloaded schedules

These challenges aren’t dramatic enough to set off alarm bells—but they add up. And when ignored, they can lead to serious consequences for both mental and physical health.

Healthy Coping Starts with Awareness

The good news? Many young women are finding ways to cope and prioritize their well-being. Some of the most common and effective strategies include:

Setting boundaries around social media and availability
Getting better sleep and creating wind-down routines
Spending alone time to recharge
Taking walks or doing movement that feels good—not just for fitness, but for mental clarity
Leaning on pets or close friends for emotional comfort
While these might seem like small acts, they’re powerful steps toward resilience.

A Call for Compassion and Support

If you’re a young woman feeling like you’re carrying more than your share, you’re not alone – and your stress is valid. Stress doesn’t have to be dramatic to be damaging. And recognizing its presence is the first step to addressing it.

Mental health care shouldn’t wait until there’s a crisis. It starts with everyday awareness, support, and tools to navigate the emotional terrain of modern life.

Whether it’s through therapy, peer support, or simply giving yourself space to breathe – relief is possible. And you deserve it.

If you or someone you know is struggling with stress, anxiety, or burnout, consider reaching out to a mental health provider. Taking care of yourself isn’t selfish – it’s essential.

Losing a close friend or family member is one of the most profound challenges we face in life. Grief is a deeply personal experience, and while there is no “right” way to mourn, understanding the grieving process can help you navigate this difficult time.

Acknowledge Your Emotions
Grief manifests in many ways; sadness, anger, confusion, or even guilt. It’s important to allow yourself to feel these emotions without judgment. Bottling up your feelings can prolong the healing process, so give yourself permission to grieve.

Lean on Your Support System
Don’t hesitate to reach out to friends, family, or a support group. Sharing memories and emotions with people who understand your pain can provide comfort and foster connection. If talking feels too difficult, consider writing your feelings in a journal.

Establish Healthy Routines
Grief can disrupt your daily life, making it hard to focus on basic tasks. Prioritize eating well, staying hydrated, and getting enough sleep. Gentle exercise, like walking or yoga, can also help relieve stress and improve your mood.

Honor Their Memory
Finding ways to celebrate the life of your loved one can bring solace. Create a photo album, plant a tree, or volunteer for a cause they cared about. These acts of remembrance can help keep their spirit alive in your heart.

Seek Professional Help if Needed
If grief becomes overwhelming and starts interfering with your ability to function, it may be time to seek help from a mental health professional. Therapy can provide tools to process your loss and regain a sense of balance.

Remember, healing takes time. Be patient with yourself and trust that, over time, the pain will lessen, leaving space for cherished memories to bring comfort. You are not alone, and support is always available.

Talk to a Professional.

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Thanksgiving is a time for gratitude, delicious food, and reconnecting with loved ones. However, it can also bring challenges, especially when differing personalities, long-standing tensions, or sensitive topics arise. Managing family conflict during Thanksgiving is crucial to preserving the joy of the holiday and ensuring everyone leaves the table with happy memories. Here’s a guide to navigating potential conflicts while fostering harmony.

Plan Ahead
Anticipate Challenges: Reflect on past gatherings to identify potential flashpoints. Whether it’s a heated political debate or unresolved family dynamics, being prepared helps mitigate surprises.
- Set Clear Expectations: Communicate with family members about plans, including meal times, seating arrangements, and activities. Transparency helps reduce misunderstandings and builds a sense of collaboration.
- Delegate Tasks: Involving others in preparation ensures no single person feels overwhelmed. Assign cooking, decorating, and cleanup duties to prevent stress from boiling over into conflict.
Establish Ground Rules
Encourage Respectful Dialogue: Politely ask everyone to avoid divisive topics like politics or religion. Setting this boundary beforehand can prevent arguments at the table.
- Practice Inclusivity: Ensure that every family member feels included and valued. Simple gestures, like asking for input on the menu or accommodating dietary preferences, can go a long way in fostering goodwill.
- Use Humor Wisely: Lighthearted jokes can ease tension, but steer clear of humor that might target sensitive issues or individuals.
Manage Tensions in the Moment
Stay Calm: If a disagreement arises, resist the urge to escalate. Take a deep breath, and maintain a calm tone to model de-escalation.
- Redirect the Conversation: If a discussion turns heated, subtly shift the focus to a neutral topic. For example, compliment the food, suggest a fun family game, or reminisce about a fond memory.
- Take Breaks: If emotions run high, excuse yourself for a brief moment. A quick walk or step outside can help you reset before re-engaging.
Prioritize Gratitude and Connection
Focus on Thankfulness: Encourage each guest to share something they’re grateful for. This simple exercise shifts attention to positive feelings and shared appreciation.
- Create Shared Experiences: Bonding activities like board games, a family walk, or watching a movie together can help diffuse tension and create happy memories.
- Celebrate Traditions: Engaging in familiar rituals—like carving the turkey or watching football—reminds everyone of the joy and continuity Thanksgiving brings.
Address Underlying Issues (If Appropriate)
Choose the Right Time: Thanksgiving might not be the ideal occasion to resolve long-standing conflicts, but addressing smaller misunderstandings with kindness can help ease tension.
- Communicate with Empathy: Use “I” statements to express feelings without assigning blame. For instance, say, “I feel upset when…” rather than, “You always…”
- Seek Outside Help: If family dynamics are consistently strained, consider family counseling or mediation to work through deeper issues in a constructive setting.
Be Kind to Yourself
Set Realistic Expectations: Thanksgiving doesn’t have to be perfect to be meaningful. Focus on the moments of joy, no matter how small.
- Practice Self-Care: Taking time for yourself—whether through a morning meditation, a quick workout, or simply sipping coffee in peace—can help you stay centered and calm.
- Learn to Let Go: Accept that some things may not go as planned. Choosing peace over being right can lead to a more harmonious holiday.

Thanksgiving is an opportunity to celebrate togetherness, but it’s also a reminder that no family is perfect. By planning thoughtfully, setting boundaries, and focusing on gratitude, you can navigate potential conflicts and create a warm, welcoming atmosphere for everyone. After all, the true essence of Thanksgiving lies in cherishing the bonds that bring us together, even amid life’s imperfections.

If you need a little extra help with family conflict, contact us now to scheule an appointment with one of our amazing therapists: 718 313 4357 or bcsnygroup.com/appointments

As the election day approaches, anxiety and stress often rise, with feelings of uncertainty and division affecting individuals across the political spectrum. The blend of constant news updates, passionate debates, and the high stakes of an election can weigh heavily on mental well-being. Election-related anxiety is real, its is specific form of stress linked to the overwhelming influx of political news and the significance many place on the outcomes. Studies indicate that nearly two-thirds of Americans feel elections are a source of stress, with feelings of worry, anger, and helplessness heightened during this time. Recognizing this as a normal response can be a powerful first step in managing it.

Practice Mindful News Consumption
In an era of 24/7 news cycles, it’s tempting to stay glued to every headline or update. However, this constant information flow can contribute to anxiety and make it difficult to separate fact from sensationalism.
Balance Political Engagement with Self-Care
Remaining politically aware and engaged is important, but it doesn’t have to come at the expense of mental health. Create a plan to stay involved without feeling overwhelmed:
Reconnect with Your Values
Elections often prompt people to reflect on their values. Taking time to clarify your principles can make it easier to navigate information and engage thoughtfully. Whether through journaling, meditation, or a discussion with a trusted friend, reconnecting with your values can serve as a grounding anchor amid the chaos.
Practice Grounding Techniques for Stress Relief
When election-related stress peaks, grounding techniques can be valuable for bringing yourself back to a place of calm:
Deep breathing: Try techniques like box breathing (inhale for four counts, hold for four, exhale for four, and hold again) to slow your heart rate.
Mindfulness meditation: Even a few minutes of mindfulness can help reduce stress, allowing you to focus on the present instead of future outcomes.
Exercise: Physical activity releases endorphins, which naturally improve mood and combat anxiety.
Seek Connection Beyond Politics
Election anxiety can create feelings of isolation, especially when political views clash within families or friend groups. Seeking connection beyond politics is essential for mental well-being. Schedule time for activities that allow you to connect with loved ones without focusing on political topics. Schedule regular check-ins: Instead of texting about election news, check in with friends or family members to see how they’re feeling.
Know When to Seek Professional Support
Sometimes, election anxiety may become overwhelming. Therapy can be an effective tool for coping with anxiety and stress, especially if feelings of helplessness or despair start affecting daily life. Cognitive-behavioral techniques, practiced with a licensed therapist, can help you reframe negative thoughts, set boundaries, and regain a sense of balance.
Finding Peace and Purpose
Balancing mental health and political engagement during an election season isn’t easy, but it’s achievable. By setting boundaries, practicing mindfulness, and reconnecting with community, you can manage anxiety without disengaging. Remember that your mental well-being is valuable, and staying grounded and centered will make you a more effective and resilient advocate for the causes you believe in.

In our fast-paced world, finding moments of relaxation can seem like an elusive goal. However, self-care activities are essential for maintaining mental, emotional, and physical well-being. One of the most effective ways to relax is by engaging in activities that promote self-care.

Mindfulness Meditation

Mindfulness meditation is a practice that involves focusing your attention on the present moment. It encourages awareness and acceptance of your thoughts, feelings, and sensations without judgment. This practice has been shown to reduce stress, improve concentration, and enhance overall emotional health.

Reduce Stress: Mindfulness meditation helps to activate the body’s relaxation response, reducing the production of stress hormones like cortisol. This leads to a decrease in overall stress levels.
Improve Emotional Health: Regular practice can lead to improved mood, reduced symptoms of depression and anxiety, and a greater sense of overall well-being.
Enhance Focus and Concentration: By training the mind to focus on the present moment, mindfulness meditation improves attention span and cognitive function.
Promote Physical Health: It has been linked to lower blood pressure, improved sleep quality, and a stronger immune system.

How to Practice Mindfulness Meditation

Getting started with mindfulness meditation is simple and doesn’t require any special equipment.

Find a Quiet Space: Choose a quiet and comfortable place where you won’t be disturbed.
Sit Comfortably: Sit in a comfortable position, whether on a chair or on the floor with a cushion. Keep your back straight and your hands resting on your knees.
Focus on Your Breath: Close your eyes and bring your attention to your breath. Notice the sensation of the air entering and leaving your nostrils, or the rise and fall of your chest or abdomen.
Be Present: As you focus on your breath, you will inevitably notice your mind wandering. When this happens, gently bring your attention back to your breath without judgment.
Start Small: Begin with just a few minutes each day, gradually increasing the duration as you become more comfortable with the practice.
Consistency is Key: Try to practice mindfulness meditation at the same time each day to build a routine.

Tips for Success

Be Patient: It’s normal for your mind to wander. With practice, you’ll find it easier to maintain focus.
Use Guided Meditations: If you’re new to mindfulness meditation, guided meditations can be helpful. There are many apps and online resources available.
Incorporate Mindfulness into Daily Activities: Practice being mindful during everyday tasks, such as eating, walking, or even washing dishes.

Incorporating mindfulness meditation into your daily routine can be a transformative self-care activity. By dedicating just a few minutes each day to this practice, you can significantly reduce stress, improve emotional health, and enhance your overall well-being. Remember, the key is consistency and patience. As you continue to practice, you’ll find yourself more relaxed and better equipped to handle the challenges of everyday life.

Schedule an Appointment with a Therapist: APPOINTMENTS

Stress management is crucial for maintaining overall well-being. Here are some tools and techniques that can help you manage stress:

Deep Breathing Exercises:
Practice deep, diaphragmatic breathing to calm the nervous system.
Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.

Mindfulness Meditation:
Engage in mindfulness meditation to focus on the present moment.
Apps like Headspace and Calm offer guided meditation sessions.

Physical Exercise:
Regular physical activity can reduce stress hormones and increase endorphins.
Choose activities you enjoy, whether it’s walking, jogging, yoga, or dancing.

Progressive Muscle Relaxation (PMR):
Tense and then relax each muscle group in your body to release physical tension.

Healthy Lifestyle Choices:
Ensure a balanced diet, adequate sleep, and hydration.
Limit caffeine and sugar intake, as they can contribute to stress.

Time Management:
Prioritize tasks and break them into smaller, more manageable steps.
Set realistic goals and deadlines to avoid feeling overwhelmed.

Mind-Body Practices:
Explore practices like yoga, tai chi, or qigong for holistic well-being.

Counseling or Therapy:
Seek professional help if stress becomes overwhelming. Therapists can provide coping strategies and support.

Remember, it’s important to find what works best for you. Combining multiple techniques can also enhance their effectiveness in managing stress. If you’re dealing with persistent or severe stress, consider consulting with a healthcare professional for personalized advice.

BCS STRESS MANAGEMENT ONLINE GROUPS: bcsnygroup.com/group-therapy/the-science-of-stress

The concept of “distance” in relation to difficult feelings can be understood in different ways:

Emotional Distance: This refers to creating psychological or emotional space between yourself and difficult feelings. It involves adopting a perspective that allows you to observe and acknowledge your emotions without becoming overwhelmed by them. Emotional distance can help you gain clarity and make more objective decisions, rather than being driven solely by intense emotions.

Physical Distance: Sometimes, physically distancing yourself from a situation or environment that triggers difficult feelings can be helpful. For example, if a particular place or person consistently evokes negative emotions, removing yourself from that situation or minimizing contact may provide relief and a sense of distance from those emotions.

Time Distance: Time can also act as a distancing factor. As time passes, emotions often become less intense, and you may gain a different perspective on the situation. This time distance can bring about healing, acceptance, and a greater ability to handle difficult emotions.

Cognitive Distance: Cognitive distancing involves examining your thoughts and beliefs associated with difficult feelings. By questioning and challenging unhelpful or distorted thinking patterns, you can create distance from the emotions they generate. This process is often part of cognitive-behavioral therapy (CBT) and other therapeutic approaches.

It’s important to note that distance from difficult feelings doesn’t necessarily mean avoidance or suppression. Instead, it involves finding healthier ways to navigate and process those emotions, allowing you to respond more effectively and maintain your well-being.

Seeking support from a therapist can be valuable in learning strategies to create distance from, and work through, challenging emotions: contact us

Self-care is a crucial part of looking after yourself, as well as those around you.

Practicing self-care can produce positive feelings, which boosts motivation and self-esteem leaving you with increased energy to support yourself as well as your loved ones. Engaging in a self-care routine has been proven to reduce anxiety, stress and depression, improve concentration, minimize frustration and anger, increase happiness, improve energy, and more.

Self-care means something different to each of us, but it doesn’t need to be complicated or overly time consuming. We asked our therapists to share their own self-care routines, maybe some of these might work for you:

Victoria
Cup of Tea at night. Glass of wine with my husband while we watch a fun show. Cooking for fun.

Ana
Cooking and creating joy with food is one of my favorite forms of self care.

Auressa
Winding down in the evenings by taking a shower with lavender & vanilla body wash and lotion, doing bed yoga, drinking “well-rested” tea and doing my night time meditation. I also try to do a bentonite clay mask every week to take a mindful pause and care for my skin.

Dahley
Getting into bed by 10pm. No electronics 1 hour before bed. Drink water. Natural light. Workout 4 days a week.

Ariana
I enjoy being mindful of my phone usage, especially in the morning. I like to stretch & release any stagnant energy or emotions trapped within my body. I love finding new songs & listening to old ones that i enjoyed most. I enjoy meditation & travel. Travel resonates most because i truly believe in working to live, not living to work, especially in the time of working from home which has beautiful perks but can exacerbate feelings of stagnancy.

Heather
I keep a daily bullet journal. It is great for me because it serves two purposes. First, as I am not even a little artistic, my friend creates the monthly outline for me. This means that she and I have a standing monthly date so we know that we are going to spend time together which is wonderful self-care for me. Second, it means that I get daily self-care as I take 5-10 minutes to reflect on my day and record the things I for which I am grateful.

Rachel
I enjoy getting into bed early and reading a book. I also enjoy coloring and painting, watching tv shows and movies, and getting my nails done.

Gabrielle
I often use 4-7-8 breathing. Inhaling for a mental count of 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing technique really activates the parasympathetic response and helps reset after encountering a stressor or feeling overwhelmed. I will usually do a set of 10-20 breaths. It really works.

Amy
I rely on humor as much as possible– I especially enjoy taking a few minutes to laugh at funny memes about therapy & therapists.

Judy
A Large Latte! Every evening 1-2 Seinfeld episodes. Fill up pitcher of water with blend of nutritive teas including green tea for caffeine, grounded flax seeds, chia seeds, almond milk and cinnamon, drink throughout the day. Go out with friends once a week for fun

Paul
When times are normal, and covid numbers aren’t as high as they currently, I go for bi-weekly manicure appointments and I go with my mother so it’s also quality time with mom. I also enjoy reading and having virtual visits with friends and family, Prayer is also a big part of my daily life.

Azadeh
Walks, knitting 🧶 , meditation 🧘🏻‍♀️, reading 📚

Zoe
Daily exercise, warm tea in the morning, journaling, reaching out to friends, nourishing food, cooking. No screens before bed.

Billie
it is so important for me that I take quiet time and time to move my body. I do at least 20 minutes of yoga, 4 times a week, I have tea before bed every work-night, and I protect my Sundays for rest and laziness, or for whatever I say I want to do.

Gabriella
Salsa dancing classes 1x/week, exercise 3x/week, music during my daily commute, nail salon visit 1x/month.

Cynthia
Daily prayer. Getting out of the house. Stretching. Getting enough sleep. Reading something interesting or enjoyable.

Darlene
Having a mental health day to relax, taking a personal care and self pampering time for yourself. Facial, manicure, pedicure, sauna, these things can be done in the comfort of your own home. Relax with a nice cup of tea or wine and most importantly prayer for our family, loved ones, friends and ourselves.

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Focused Articles

Creating a Mental Health First Aid Kit: Tools You Can Use in a Crisis or Hard Moment

Life doesn’t come with a pause button. One minute you’re fine, the next you’re spiraling. Anxiety attack. Relationship blow-up. Work stress boiling over. We’ve all been there — and in those moments, it helps to have something ready.

Here’s how to build yours:

Why This Matters

Schedule an Appointment with a professional therapist: 718 313 4357 or bcsnygroup.com/appointments

Raising Confident, Caring, and Balanced Daughters

Talk to us now: 718 313 4357 0r: bcsnygroup.com/appointments

Under Pressure: Why Everyday Stress Is Weighing Heaviest on Younger Women

The Emotional Load Behind the Smile

The Everyday Triggers

Healthy Coping Starts with Awareness

A Call for Compassion and Support

Coping with the Loss of a Close Friend or Family Member

Managing Family Conflict During Thanksgiving: A Guide to a Peaceful Holiday

Navigating Election Anxiety: Your Mental Health and Political Engagement

The Power of Self-Care: Finding Relaxation Through Simple Activities

Mindfulness Meditation

How to Practice Mindfulness Meditation

Tips for Success

Stress management

adding distance from difficult feelings

The concept of “distance” in relation to difficult feelings can be understood in different ways:

Our therapists share their Self-care routines

Self-care is a crucial part of looking after yourself, as well as those around you.

Self-care means something different to each of us, but it doesn’t need to be complicated or overly time consuming. We asked our therapists to share their own self-care routines, maybe some of these might work for you:

APPOINTMENTS

For Appointments:

718 313 4357

IN AN EMERGENCY

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