Immediate danger
Call 999 or go to A&E
Use emergency services if someone's life is at risk, there has been a serious injury or overdose, or you cannot keep yourself or someone else safe.
Call 999Mental health support across the UK
You do not have to work it all out alone.
Whether today feels difficult, urgent or simply confusing, start with the kind of support you need. No diagnosis and no perfect words required.
This independent guide signposts to established services. It does not provide counselling, diagnosis or medical advice.
Help now
Choose the safest next step.
You will not be wasting anyone's time by asking for help. If you are unsure whether it is an emergency, call 111 for advice.
Urgent, but not immediate danger
Speak to a mental health professional
England, Scotland and Wales: call 111 and choose the mental health option. In Northern Ireland, call Lifeline on 0808 808 8000.
Someone to listen
Talk or text, free and confidentially
Call Samaritans free on 116 123, day or night. If you would rather text, send SHOUT to 85258 from anywhere in the UK.
Check official urgent guidance for your UK nation
Ongoing support
Finding the right help can start small.
You do not need to wait for things to become a crisis. These services can help you understand the options available where you live.
Start with NHS support
Find local mental health services, urgent routes and NHS Talking Therapies. In England, many people can self-refer without speaking to a GP first.
Search by postcode
Hub of Hope is a UK-wide directory of local, national, peer and specialist mental health support. Search by location and type of help.
Find a registered therapist
If you are considering private therapy, use a professional register and ask about qualifications, approach, fees and confidentiality before deciding.
Support for under-19s
Childline offers free, confidential support by phone and online. Calls to 0800 1111 do not appear on the phone bill.
Everyday care
Gentle actions can make difficult days more manageable.
These ideas are not a treatment or a test of willpower. Choose what feels realistic, leave what does not, and seek professional help when you need it.
“Small enough to do” is a good place to begin.
Reduce the next step
Choose one manageable action: drink some water, open a window, take prescribed medication, or send one message.
Stay connected
Tell someone you trust that today is difficult. You can ask them to listen without trying to solve everything.
Return to the basics
Regular food, rest, daylight and gentle movement can support wellbeing. Adapt them to your health and circumstances.
Notice changes
If changes in mood, sleep, behaviour or daily functioning persist or worry you, speak with your GP or another qualified professional.
Supporting someone else
You do not need the perfect thing to say.
A calm, direct conversation can help someone feel less alone. Listen, take them seriously and involve urgent help if safety is at risk.
Read Samaritans' guidance- 1Choose a private moment
Give the conversation time and minimise distractions.
- 2Ask simply and directly
Try: “You haven't seemed yourself lately. How are things?”
- 3Listen without judgement
Let them set the pace. Avoid rushing to fix or compare their experience.
- 4Agree one next step
That might be staying together, calling a service, contacting their GP or checking in again tomorrow.
Checked information
Built around official support routes.
Support information was reviewed on . Services can change, so linked official pages remain the source of truth.