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Facing a Mental Health Crisis? You're Not Alone — Support Is Here.

Samaritans
24/7 emotional support for anyone in distress or suicidal.
📞 116 123
📧 jo@samaritans.org
🌐 Samaritans Help
SHOUT
24/7 crisis text line offering confidential support via messaging.
📱 Text "SHOUT" to 85258
🌐 SHOUT Help
Mind
Offers crisis support, advocacy, and mental health resources.
📞 0300 123 3393
📧 info@mind.org.uk
🌐 Mind Crisis Contacts
CALM (Campaign Against Living Miserably)
Suicide prevention and emotional support, especially for men.
📞 0800 58 58 58 (5pm–midnight)
🌐 CALM Webchat
🌐 CALM Help
Papyrus HOPELINEUK
Suicide prevention for under-35s and those concerned about them.
📞 0800 068 41 41
📱 Text: 07860 039967
🌐 Papyrus Help
National Suicide Prevention Helpline UK
Compassionate listening for anyone with suicidal thoughts.
📞 0800 689 5652 (6pm–midnight)
🌐 NSPH Help
SANEline
Out-of-hours support for anyone affected by mental illness.
📞 0300 304 7000 (4:30pm–10pm)
🌐 SANE Help
Childline (NSPCC)
Support for children and young people under 18.
📞 0800 1111 (24/7)
🌐 Childline Messaging
🌐 Childline Help
NAPAC
Support for adult survivors of childhood abuse.
📞 0808 801 0331
📧 support@napac.org.uk
🌐 NAPAC Help
Women’s Aid
Domestic abuse support for women.
📞 0808 2000 247 (24/7)
📧 helpline@womensaid.org.uk
🌐 Women’s Aid Help
Men’s Advice Line
Domestic abuse support for men.
📞 0808 801 0327
📧 info@mensadviceline.org.uk
🌐 Men’s Advice Help
Anxiety UK
Support for anxiety-related conditions.
📞 03444 775 774
📧 info@anxietyuk.org.uk
🌐 Anxiety UK Help
Moodswings
Crisis support and recovery for mood disorders.
📞 0161 832 3736
📧 info@moodswings.org.uk
🌐 Moodswings Help
Switchboard LGBT+ Helpline
Confidential support for LGBTQIA+ individuals.
📞 0800 0119 100 (10am–10pm)
🌐 Switchboard Help
Hub of Hope
UK-wide directory of mental health services.
🌐 Hub of Hope Search

How to manage a Panic Attack

Why Do Panic Attacks Happen?
Panic attacks often occur when stress builds up or when the brain misinterprets normal bodily sensations as threats. Triggers can include:
  • Stress or trauma
  • Phobias or social anxiety
  • Health anxiety or hyper-awareness of bodily sensations
  • Past experiences of panic
The cycle of fear → physical symptoms → misinterpretation → more fear can escalate quickly.
What to Do If You’re Having a Panic Attack
These steps can help ground you and reduce intensity:
  1. Pause and Breathe: Try slow breathing—inhale for 4 seconds, hold for 4, exhale for 6.
  2. Ground Yourself: Use the 5-4-3-2-1 technique: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
  3. Remind Yourself: “This is a panic attack. It will pass. I am safe.”
  4. Move Gently: Walk slowly or stretch to release tension.
  5. Use a Comfort Object: Hold something familiar or soothing (e.g., a soft scarf, stone, or photo).
Example: “I’m breathing slowly. I see a lamp, a book, a mug, a plant, and my shoes. I feel the chair under me. I’m safe.”
Helping Someone Else Through a Panic Attack
Stay calm and offer gentle support:
  • Stay With Them: Let them know you’re there. Speak softly.
  • Guide Their Breathing: “Let’s breathe together—slowly in, slowly out.”
  • Avoid Dismissal: Don’t say “calm down” or “it’s nothing.” Validate their experience.
  • Use Grounding: Ask them to name objects around them or describe textures.
  • Offer Water or a Safe Space: Help them feel physically secure.
Example: “You’re doing really well. I’m here. Let’s breathe together. Can you name 3 things you can see?”
Aftercare and Recovery
After a panic attack, it’s normal to feel drained. Here’s how to support recovery:
  • Rest and hydrate
  • Journal what happened—triggers, thoughts, sensations
  • Use calming activities (music, nature, art)
  • Reach out to a trusted person or support line
  • Consider professional help if attacks are frequent
You’re not alone. Panic attacks are treatable, and many people recover with support and practice.
Trusted Resources for Panic Support

Annonymous Reporting of Child Abuse.

What Is Child Abuse?
Child abuse includes any action (or lack of action) that harms a child physically, emotionally, sexually, or through neglect. It can happen in families, institutions, or online. Abuse is never the child’s fault.
  • Physical: hitting, shaking, burning
  • Emotional: humiliation, threats, rejection
  • Sexual: inappropriate touching, exploitation
  • Neglect: failing to meet basic needs like food, safety, or medical care
If you suspect abuse, it’s okay to report—even if you’re not 100% sure.
How to Report Child Abuse Anonymously
You can report anonymously through trusted organisations: You don’t have to give your name. You can share concerns safely and confidentially.
What to Do If a Child Discloses Abuse
If a child tells you they’re being abused:
  • Stay calm: Your reaction matters. Avoid shock or disbelief.
  • Listen: Let them speak. Don’t push for details.
  • Reassure: Say “I believe you” and “It’s not your fault.”
  • Report: Contact NSPCC or your local authority. You can remain anonymous.
  • Don’t promise secrecy: Explain you may need to tell someone to keep them safe.
Example: “Thank you for telling me. I believe you. You’re very brave. I’m going to help you stay safe.”
What Happens After You Report
Once you report:
  • A trained advisor will listen and assess the situation.
  • They may contact social services or police if needed.
  • You won’t be asked to investigate or confront anyone.
  • Your identity can remain confidential.
If the child is in immediate danger, emergency services will act quickly. If not, a safeguarding plan may be created.
Why Reporting Matters
Reporting abuse can:
  • Protect the child from further harm
  • Prevent abuse of other children
  • Help the child access support and healing
  • Hold perpetrators accountable
Even if the child is now safe, reporting past abuse can still help others and bring closure.
Resources and Guides

Annonymous Reporting of Domestic Violence.

What Is Domestic Violence?
Domestic violence is any controlling, coercive, threatening, or abusive behaviour between partners, ex-partners, or family members. It can happen to anyone, regardless of gender or background.
  • Physical: hitting, choking, restraining
  • Emotional: gaslighting, humiliation, isolation
  • Sexual: assault, coercion, exploitation
  • Financial: withholding money, controlling access to resources
  • Psychological: threats, intimidation, stalking
Abuse is never the victim’s fault. You deserve safety and support.
How to Report Domestic Violence Anonymously
You can report anonymously through trusted services: You don’t have to give your name. You can share concerns safely and confidentially.
What to Do If Someone Discloses Domestic Abuse
If someone tells you they’re experiencing abuse:
  • Listen: Let them speak without judgment.
  • Validate: Say “I believe you” and “You’re not alone.”
  • Don’t pressure: Let them decide what to do next.
  • Offer options: Share anonymous reporting routes or helplines.
  • Respect privacy: Don’t share their story without consent.
Example: “Thank you for trusting me. I believe you. You deserve to feel safe.”
What Happens After You Report
Once you report:
  • Crimestoppers passes info to police without revealing your identity.
  • Police may check on the victim discreetly and assess risk.
  • You won’t be contacted unless you choose to share your details.
  • Support services may be offered to the victim.
If it’s an emergency, police will act immediately. Otherwise, safeguarding steps may follow.
Why Reporting Matters
Reporting domestic violence can:
  • Protect someone from further harm
  • Help children in the household who may be silently suffering
  • Enable access to support and safe housing
  • Hold abusers accountable
Even if you’re unsure, reporting anonymously can save lives.
Resources and Guides

How to Deal with Suicidal Thoughts in yourself and others.

What Are Suicidal Thoughts?
Suicidal thoughts (also called suicidal ideation) are thoughts about ending your life. They can range from fleeting feelings to detailed plans. These thoughts often stem from overwhelming emotional pain, trauma, or hopelessness—but they are treatable, and help is available.
  • Feeling like a burden
  • Wishing to disappear or escape
  • Thinking about methods or making plans
  • Feeling numb, trapped, or hopeless
You are not alone. Many people experience these thoughts and recover with support.
What to Do If You’re Having Suicidal Thoughts
These steps can help you stay safe and grounded:
  • Talk to Someone: Call a helpline, text a crisis line, or speak to a trusted person.
  • Focus on Now: Don’t worry about tomorrow—just get through today.
  • Avoid Isolation: Be around people, even if you don’t talk.
  • Remove Harmful Items: Make your space safer by removing anything you could use to hurt yourself.
  • Do Something Soothing: Listen to music, cuddle a pet, or walk outside.
Example: “I’m not alone. I’m going to text SHOUT. I’ll sit with my dog and breathe slowly.”
What to Do If Someone Else Is Suicidal
If someone shares suicidal thoughts with you:
  • Stay Calm: Your presence matters more than perfect words.
  • Listen: Let them talk. Don’t interrupt or judge.
  • Ask Directly: “Are you thinking about suicide?” It’s okay to ask.
  • Remove Danger: If safe, help remove harmful items.
  • Get Help: Call 999 if they’re in immediate danger. Otherwise, contact a crisis line together.
Example: “I’m here. I’m not going anywhere. Let’s call someone together.”
Emergency Help Lines
  • Samaritans: 📞 116 123 | 📧 jo@samaritans.org
    🌐 Samaritans Help
  • SHOUT (Text Line): 📱 Text “SHOUT” to 85258
    🌐 SHOUT Help
  • Papyrus HOPELINE247 (Under 35s): 📞 0800 068 41 41 | 📱 Text: 07860 039967
    🌐 Papyrus Help
  • SOS Silence of Suicide: 📞 0808 115 1505 | 📧 contact@sossilenceofsuicide.org
    🌐 SOS Help
  • Childline (Under 19s): 📞 0800 1111
    🌐 Childline Support
Coping Tips for Right Now
  • Focus on your breath—inhale for 4, hold for 4, exhale for 6
  • Hold something comforting (a blanket, a stone, a photo)
  • Write down what you’re feeling—no filter
  • Watch something gentle or familiar
  • Say to yourself: “I am not alone. This will pass.”
Example: “I’m going to sit on the sofa, hold my cushion, and breathe slowly. I’ll text SHOUT.”
Resources and Guides

How to Deal with Coersive Controllers.

What Is Coercive Control?
Coercive control is a pattern of manipulative behavior used to dominate, isolate, and psychologically imprison someone. It’s often subtle, non-physical, and deeply damaging. It is illegal in the UK under the Serious Crime Act 2015.
  • Isolation from friends, family, or support
  • Monitoring your movements, messages, or finances
  • Gaslighting—making you doubt your reality
  • Threats, intimidation, or emotional blackmail
  • Controlling what you wear, say, or do
Coercive control is not love. It’s a calculated strategy to erode your freedom and self-worth.
How to Recognize Coercive Control
Ask yourself:
  • Do I feel like I need permission to make basic choices?
  • Am I constantly walking on eggshells?
  • Has my confidence or independence shrunk over time?
  • Do they isolate me from others or monitor my actions?
  • Do they use guilt, threats, or shame to control me?
Example: “I used to go out freely. Now I feel guilty for texting a friend. That’s not normal.”
How to Resist and Reclaim Power
You are not powerless. These steps can help:
  • Document Everything: Keep a private log of controlling behaviors.
  • Build a Support Network: Reconnect with trusted friends or services.
  • Set Boundaries: Practice saying “No” and reclaiming space.
  • Use Code Words: Create safe signals with allies if you need help.
  • Plan Exit Strategies: Know where you’d go and who you’d call.
Example: “I’ve started journaling what happens. I’ve told my sister a code word if I need her.”
Supporting Someone Facing Coercive Control
Empowerment—not rescue—is key:
  • Listen Without Judgment: Let them speak freely.
  • Validate Their Experience: “That sounds controlling. You deserve better.”
  • Avoid Pushing: Let them decide when and how to act.
  • Offer Resources: Share helplines and guides discreetly.
  • Stay Consistent: Be a safe, steady presence.
Example: “I’m here whenever you want to talk. You’re not imagining this—it’s real.”
Emergency Help and Reporting
Resources and Empowerment Tools

Self-Harming Can Be Difficult to Face — Let’s Start the Conversation and Find Support.

What Is Self-Harm?
Self-harm is when someone intentionally hurts themselves as a way to cope with emotional pain, distress, or numbness. It’s not attention-seeking—it’s a signal that someone is overwhelmed and needs support.
  • Cutting, scratching, or burning
  • Punching walls or hitting oneself
  • Overdosing or misusing substances
  • Withholding food, sleep, or care
Self-harm is a coping mechanism—not a failure. It deserves compassion and understanding, not judgment.
How to Help Yourself If You Self-Harm
You are not alone, and you are not broken. These steps can help:
  • Pause and Breathe: Before acting, take 10 slow breaths. Name what you’re feeling.
  • Use Alternatives: Snap a rubber band, draw on your skin, hold ice, or scribble hard on paper.
  • Create a Safety Plan: List triggers, coping tools, and people you can contact.
  • Talk to Someone: Reach out to a helpline, therapist, or trusted friend.
  • Track Patterns: Journal what leads to self-harm and what helps you resist it.
Example: “I feel overwhelmed. I’ll hold ice and text SHOUT. I’ll write down what triggered this.”
How to Help Someone Who Self-Harms
Support is about presence, not fixing:
  • Stay Calm: Your reaction matters. Avoid panic or anger.
  • Listen Without Judgment: Let them speak freely. Don’t shame or interrogate.
  • Validate Their Pain: “I’m sorry you’re hurting. I’m here.”
  • Offer Choices: Ask how they’d like to be supported. Respect their autonomy.
  • Encourage Professional Help: Gently suggest talking to a GP or therapist.
Example: “You don’t have to go through this alone. I’m here. We can look at support together.”
Emergency Help and Support Services
Coping Tools and Distraction Techniques
  • Hold ice cubes or run cold water over your hands
  • Draw on your skin with red pen or marker
  • Rip paper, punch a pillow, or scream into a cushion
  • Write a letter to your pain—then tear it up
  • Use grounding: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
Example: “I’m going to scribble hard on paper, then breathe slowly and text SHOUT.”
Resources and Guides