Is Your Life at Risk?

If you are thinking about suicide or have harmed yourself seriously, please seek help right now. Your safety matters. You are not alone, and support is available.

You can:

• Call 999 for an ambulance or ask someone you trust to do it.
• Go straight to Accident & Emergency (A&E), if you can
• Call your local crisis team if you have their number

Don’t Want to Call 999?

If you feel able to stay safe for now but still need urgent advice, please reach out to one of these services:

• NHS 111 (England)
• NHS 111 (Wales)
• Contact a Listening Service
• Call your GP surgery and ask for an emergency appointment

Need To Talk?

Whatever you're going through, there are people you can talk to any time.

You can:

• 📞 Samaritans on 116 123 (UK-wide)
• 💬 text 'SHOUT' to 85258 (UK-wide)

These services are for anyone who's struggling. They won't judge you.

They're free, they're anonymous, and they're always open.

Abuse or Domestic Violence?

If you are in an unsafe situation, you deserve support and protection. If you can safely do so:

• If you are in immediate danger, call 999 (if you cant talk)
• Call a helpline
• Reach out to someone you trust, a friend, family member, or neighbour

Ways to Cope in the Moment

These tools are not a replacement for professional help, but they may help you feel a little calmer right now:

• Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat.
• 5-4-3-2-1 Grounding: Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
• Ice Cube Technique: Hold an ice cube and focus on the sensation. It’s safe, intense, and can interrupt harmful urges.
• Postpone the Urge: If you feel like harming yourself, delay the action for 5 minutes. The intensity often lessens with time.
• Muscle Tense and Release: Tense a muscle group (like fists or shoulders) for 5 seconds, then release. Move through your body.
• Write it Down: Putting your feelings on paper can make them feel less overwhelming.

Helping Someone Else

If you’re worried about someone else in crisis, here are some simple things you can do right now:

• Stay calm and listen without judgement — let them speak in their own words.
• Ask directly if they are thinking about suicide or harming themselves — it shows you care.
• Encourage them to call 999 or NHS 111 if they are unsafe, or offer to call with them.
• Don’t promise secrecy — if they are in danger, it’s important to get help.
• Remind them they are not alone and that support is available.

For more guidance on supporting someone in crisis:

Panic Attack?

Panic attacks can feel frightening, but they are not dangerous and will pass.

• Focus on your breathing: slow, steady breaths in and out
• Use calming self-talk: remind yourself that you are safe and this will pass
• Try a grounding exercise such as naming 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste

If panic attacks happen often, please speak to a professional.