You matter
Safety & crisis support.
If you are in immediate danger, or you think you might harm yourself, this page is here to help you find a human who can be with you right now.
If you need help right now
Call 999 or go to your nearest A&E department. You deserve care, and you do not have to be alone.
Someone to talk to
All of these are free from UK phones. No one will judge you. You can call, text, or browse — whatever feels safest.
Samaritans
FreeAnyone, any time. Nothing is too small or too big.
116 123
24 hours, every day
SHOUT
FreeText-based crisis support if talking feels too hard right now.
Text SHOUT to 85258
24 hours, every day
NHS 111
FreeMedical or mental health advice when it's urgent but not life-threatening.
111
24 hours, every day
CALM
FreeFor men and masculine-identifying people who need to talk.
0800 58 58 58
5pm – midnight, every day
Papyrus
FreeFor anyone under 35 thinking about suicide, or anyone worried about a young person.
0800 068 41 41
9am – midnight, every day
When your intensity feels very high
If you're not in immediate danger, but everything feels overwhelming, these tiny steps can help your body settle just a little.
Breathe with the app
Close your eyes or lower your gaze. Breathe in through your nose for 4. Hold softly for 2. Breathe out for 6 or 7. Repeat three times. There is no rush.
Name five things you can see
Say each one out loud or in your head. Let your eyes rest on something that feels steady — a wall, a tree, a cup. You are here, now.
Put your feet flat on the floor
Press them down gently. Feel the ground holding you. Wiggle your toes. You are supported by the earth beneath you.
Wrap something warm around you
A blanket, a jumper, a pet. Weight and warmth help the nervous system feel safer. This is biology, not weakness.
You are allowed to need help.
Reaching out is not a failure — it is wisdom. The fact that you are here, reading this, looking for a way through, shows strength. You do not have to carry this alone.