Whilst I am committed to helping and supporting people with complex and pressing emotional difficulties, I do not provide crisis support. You might have found my site because you do need help right now, so here are something that may work in the moment to help you to feel calmer:
Try moving to a different space or room, or go outside, sometimes a change of scene can help give you some headspace
Take some slow, deep, belly breaths. Put a hand on your stomach so that you can feel it rise and fall with your breath. Count in for 6, hold your breath for 4 and breathe slowly out for a count of 8. Do this ten times, or until you feel a difference.
Remember, your feelings are valid and important. It is OK to feel them, it is ok to cry and let it out.
Is there someone you can speak to? A trusted friend, who you could text or call.
Find something that makes you feel grateful or glad, maybe a photo of someone you love, a happy memory, music that you really connect to.
Express your feelings, write it down, say it out loud, draw.
Remember that this feeling will pass, and you are on your way to getting the help and support you need and deserve.
If you are feeling suicidal, having thoughts of serious self harm or feel unsafe on your own, the following professionals can help in the UK:
Your local mental health crisis team - which you can find by searching for your location and ‘mental health crisis team’
Your GP - call them and make an emergency appointment
Emergency services - Dial 999 and ask for the police or ambulance services
A & E - Ask to be seen by the duty psychiatrist or mental health liaison nurse, who should be able to assess you and give you appropriate help.
NHS 111 - You can call NHS 111 when you need medical help but it’s not a 999 emergency.
There are people you can call
Samaritans on 116 123 for 24-hour confidential emotional support
CALM on 0800 58 58 58 (5pm-midnight) support men anywhere in the UK.
CASS on 0808 800 8088 (Mon - Thu from 7pm-10pm) for women looking for confidential and anonymous self-injury support.
PAPYRUS on 0800 068 4141 (Weekdays from 10am-10pm, Weekends from 2pm-10pm and Bank Holidays from 2pm-5pm) for confidential advice and support.
Young Minds on 85258 for 24/7 crisis support. Text YM to 85258.
MIND Charity have an up to date list of mental health crisis phone lines