Crisis Support

If you are in immediate danger of harming yourself, it’s important to seek help right away. You are not alone, and there are people ready to listen and support you.

Open doorway with warm light — reaching out for help is a step toward safety — Even one small step towards support is a powerful move.

If you are in immediate danger

Call 999 (UK emergency services).
If safe, go to your nearest A&E department.
You can also call the Samaritans on 116 123 (free, 24/7, UK & ROI).

If you are struggling but not in immediate danger

If you feel unsafe but not at immediate risk, the following services may help:

How crisis happens

Emotional crisis isn’t weakness. It’s a result of how the brain and body respond under pressure. Three common systems are at play:

Anxiety / overwhelm: Your sympathetic nervous system (fight/flight) is overactive, flooding you with adrenaline. This can make your heart race, thoughts spiral, and logic feel impossible.
Depression / shutdown: Your parasympathetic system (freeze/withdraw) dominates, leaving you flat, numb, or unable to act. This isn’t laziness — it’s biology.
Overwhelm blend: Many people swing between the two: racing panic one moment, shut-down exhaustion the next. This “yo-yo” can make life feel unmanageable.

Diagram: fight/flight, rest/digest, and shutdown states in the autonomic nervous system — The Autonomic Nervous System: fight/flight (high energy), rest/digest (calm), and shutdown (freeze).

Grounding tools you can try

In moments of crisis, tiny actions can help you ride the wave:

Breathing: Inhale for 4, exhale for 6. This activates the calming branch of your nervous system.
5–4–3–2–1: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
Safe contact: Text or call someone you trust and tell them one thing you are feeling right now.
Small movement: Stretch, walk, or shake your hands to release built-up adrenaline.

Notebook with grounding steps written down — Grounding tools — small steps that help the body feel safe again.

Help and Support

Two hands clasped together in support — You’re not alone — connection calms the nervous system.

Important Note

The information on this page is for general understanding and support. It is not a substitute for professional medical, psychological, or legal advice. If you feel unable to keep yourself safe or someone else is at risk, call 999 (UK) immediately. If you’re outside the UK, contact your local emergency number.

For non-emergency concerns, consider speaking with a qualified health professional or one of the support services listed on our site.