Small things that can help
Short and simple. Pick one. You can come back any time, even offline.
General information, not treatment or medical advice.
Breathing
Breathe in through your nose for 4. Breathe out slowly for 6. Do it five times. A longer out-breath helps your body settle.
NHS: breathing exercises for stress →Grounding: 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. It brings you back to the room you are in.
Anxiety and panic
Panic feels scary, but it rises, peaks and passes. Feet flat on the floor. Slow your out-breath. Tell yourself: this is panic, it will pass.
NHS: help with anxiety, fear or panic →Sleep
Dim the lights and put the screen down for a while. If you can't sleep, get up, do something quiet, and go back to bed when you feel sleepy.
Every Mind Matters: sleep →Make a safety plan
Write it down while you feel calmer: your warning signs, things that help, people you can contact, and numbers to call. Keep it on your phone.
Samaritans: create a safety plan →Other places that can help
Talk to Me — pre-therapy support. "When you're feeling down and you need somewhere to talk, talk to me." talktome.co.uk
Samaritans — call 116 123, free, day or night.
NHS 111 — call 111 and choose the mental health option (option 2 in England).
In immediate danger? Call 999 or go to A&E now.
Call 999