If you are in crisis and need urgent medical assistance, call 999 or go to your nearest A&E
If you aren’t sure whether you should call 999, call 111 for advice or contact NHS 111 online (England only).
If you are having suicidal thoughts, and need to talk, call the Samaritans (phoneline is open 24hrs a day, 7 days a week) 116 123 www.samaritans.org
Whether in need of help now or need some ideas on how to cope: www.mind.org.uk/need-urgent-help/using-this-tool/
Quick grounding techniques:
- Box breathing – inhale for a count of 4, hold for a count of 4, exhale for a count of 4, hold for a count of 4 (repeat at least 6 times)
- Breathe in for a count of 6, hold for a count of 2, exhale for a count of 8 (repeat 3 times)
- Scrunch your toes up (whether in shoes or barefoot) to feel your feet on the floor
- Fold your arms gently and alternate tapping left arm then right arm with your hands; keep going until you notice some relief
- Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste
- Move an object (such as a pebble, pen, water bottle) from one hand to the other to promote left and right brain activation