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In Crisis? Get Help Now

UK: 999 (Emergency)

116 123 (Samaritans — 24/7)

USA: 988 (Suicide & Crisis Lifeline)

Worldwide: Find your local crisis line below

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Resources

Support, tools, and crisis help — for messy minds and hard days.

Tools & Resources

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Practical support you can use right now, wherever you are

Apps & Digital Tools Worth Checking Out

  • Trigger Tracker by WithUsCo. — free on Google Play
  • Headspace or Calm: Guided meditation and sleep support
  • Bearable: Track mood, symptoms, and habits to spot patterns
  • Finch: Self-care app with a gentle, gamified approach
  • Sanvello: CBT-based tools for anxiety and depression
  • Forest: Stay focused and mindful, grow virtual trees

Self-Care Resources for Tough Days

  • Breathing exercises: Try the 4-7-8 technique (breathe in for 4, hold for 7, out for 8)
  • Grounding: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste
  • Movement: Even a 5-minute walk can shift your mental state
  • Connection: Reach out to someone you trust, even with a simple text
  • Permission: It's okay to not be okay. Progress isn't linear

Books That Might Speak To You

  • "Reasons to Stay Alive" by Matt Haig — Raw, honest account of depression and recovery
  • "The Bipolar Disorder Survival Guide" by David J. Miklowitz — Practical strategies for management
  • "NeuroTribes" by Steve Silberman — History and understanding of autism
  • "ADHD 2.0" by Edward Hallowell & John Ratey — New science and strategies for ADHD
  • "It's OK That You're Not OK" by Megan Devine — Grief and loss without toxic positivity

Online Communities & Peer Support

  • 7 Cups: Free, anonymous emotional support from trained listeners (7cups.com)
  • r/SuicideWatch: Reddit peer support community
  • The Mighty: Community and articles about health challenges
  • Mental Health Forum: Moderated UK-based community
  • ADDA (Attention Deficit Disorder Association): Forums and support groups

What To Do When Someone You Care About Is Struggling

  • Ask directly: "Are you thinking about suicide?" It doesn't plant the idea, it opens the door
  • Listen without judgment: Sometimes people just need to be heard
  • Don't try to fix it: You can't, and that's okay. Just be present
  • Offer specific help: "Can I come sit with you?" or "Let me order you dinner"
  • Check in regularly: One conversation isn't enough. Keep showing up
  • Take care of yourself too: You can't pour from an empty cup

Signs It Might Be Time To Reach Out

  • You're having thoughts of self-harm or suicide
  • You're using substances to cope more than usual
  • You're withdrawing from people and activities you usually enjoy
  • Daily tasks feel impossible (showering, eating, getting out of bed)
  • You feel hopeless about the future
  • Your sleep or appetite has significantly changed
  • You just feel "not right" and can't shake it

When You Need To Talk But Don't Know Who To Call

  • Your GP/Primary Care Doctor: Often the best first step for mental health referrals
  • Employee Assistance Programs (EAP): Many workplaces offer free confidential counseling
  • University Counseling: If you're a student, your institution likely has free services
  • Community Mental Health Centers: Local centers often have sliding scale fees
  • BetterHelp or similar: Online therapy platforms available in many countries

UK Crisis Support

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Immediate support and ongoing mental health services across the UK

24/7 Crisis Support

Samaritans

Whatever you're going through, a Samaritan will face it with you. Available 24/7, 365 days a year.

116 123 jo@samaritans.org samaritans.org
Emergency

Emergency Services

For life-threatening emergencies or if someone is in immediate danger.

999 111 (NHS Non-Emergency)
Mental Health Support

Mind

Mental health support and advice. Infoline provides information on mental health problems, treatments, and local services.

0300 123 3393 mind.org.uk
Crisis Text Line

Shout

Free, confidential, 24/7 text support for anyone in crisis. Text anytime about anything.

Text "SHOUT" to 85258

giveusashout.org
Neurodivergent Support

National Autistic Society

Support for autistic people and their families. Autism helpline available weekdays.

0808 800 4104 autism.org.uk
ADHD Support

ADHD UK

Support, information, and advocacy for people with ADHD in the UK.

adhduk.co.uk
Young People

Childline

Free, confidential support for young people under 19. Available 24/7 by phone and online chat.

0800 1111 childline.org.uk
LGBTQ+ Support

Switchboard LGBT+

Support for LGBTQ+ community. Listening service available daily 10am–10pm.

0300 330 0630 switchboard.lgbt
Bereavement

Cruse Bereavement Care

Support for anyone experiencing grief after the death of someone close.

0808 808 1677 cruse.org.uk

US Crisis Support

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National mental health support and crisis intervention services

24/7 Crisis Line

988 Suicide & Crisis Lifeline

Free, confidential support 24/7 for people in distress. Call, text, or chat online.

988

Text 988

988lifeline.org
Emergency

Emergency Services

For life-threatening emergencies or immediate danger.

911
Crisis Text Line

Crisis Text Line

Free, 24/7 crisis support via text. Trained counselors available for any crisis.

Text "HELLO" to 741741

crisistextline.org
Mental Health

NAMI

Support, education, and advocacy for those affected by mental illness.

1-800-950-NAMI (6264)

Text "HELPLINE" to 62640

nami.org
Veterans

Veterans Crisis Line

24/7 support for veterans, service members, and their families.

988 (Press 1)

Text 838255

veteranscrisisline.net
LGBTQ+ Support

The Trevor Project

Crisis intervention and suicide prevention for LGBTQ+ young people.

1-866-488-7386

Text "START" to 678-678

thetrevorproject.org
Substance Use

SAMHSA National Helpline

Free, confidential support for substance use and mental health issues. Available 24/7.

1-800-662-HELP (4357) samhsa.gov
Neurodivergent Support

Autism Society

Support and resources for autistic individuals and families.

1-800-328-8476 autism-society.org
ADHD Support

CHADD

Resources, education, and support for children and adults with ADHD.

chadd.org

Worldwide Crisis Support

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International support networks and crisis resources by country

Global Directory

Befrienders Worldwide

Find emotional support helplines in your country. Directory of crisis centers worldwide.

befrienders.org
Global Directory

IASP

Crisis centres and suicide prevention resources by country.

iasp.info
Online Community

7 Cups

Free, anonymous emotional support from trained listeners. Available worldwide, 24/7.

7cups.com
Mental Health Info

Mental Health America

Mental health screening tools, information, and resources accessible globally.

mhanational.org
Online Therapy

BetterHelp

Affordable online therapy with licensed therapists. Available in many countries.

betterhelp.com
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