Support & things that might help

If you need urgent help

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 to 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 free on 116 123, open 24/7 (samaritans.org).

Whether you need help now or ideas on how to cope, visit Mind’s urgent help tool.

• Box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4 (repeat at least 6 times).
• Breathe in for a count of 6, hold for 2, exhale for 8 (repeat 3 times).
• Scrunch your toes up (in shoes or barefoot) to feel your feet on the floor.
• Fold your arms gently and alternate tapping your left then right arm; keep going until you notice some relief.
• Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
• Move an object (a pebble, pen or water bottle) from one hand to the other to promote left and right brain activation.