If you are at risk of harming yourself or someone else, or feel unsafe in any way, please contact emergency services immediately. Call 999 (UK) if you are in immediate danger. Call 112 (EU / International) in an emergency.
IMMEDIATE HELP
SUPPORT SERVICES
These organisations offer confidential support, 24/7:
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Samaritans – 116 123
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Shout Crisis Text Line – Text SHOUT to 85258
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National Domestic Violence Helpline – 0808 2000 247
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Childline – 0800 1111 (for under 19s)
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Mind – 0300 123 3393
If you are outside the UK, you can find local crisis helplines here: findahelpline.com
COPING STRATEGIES
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​Breathe slowly: Try a 4–4–6 breathing pattern (inhale for 4, hold for 4, exhale for 6).
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Reach out to someone you trust: A friend, family member, or supportive contact.
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Make your environment safer: Remove or move away from anything that feels like an immediate risk.​
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Stay present: Gently focus on one small, manageable action, such as opening a window or splashing your face with cold water.