What could be helpful
Small, practical things people have told us helped — alongside texting in, not instead of it.
Slow the breath down
Four seconds in, six seconds out, a few times. It won't fix things, but it can make the next minute easier.
Name what you're feeling, even roughly
"Overwhelmed", "numb", "angry" — a single word is enough to start a conversation with.
Change your surroundings, even slightly
Open a window, sit somewhere else, step outside for two minutes.
Water, warmth, rest
Basic needs get overlooked in a hard moment. A glass of water and a blanket are not small things.
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 — 116 123, free, 24/7, by phone.
NHS 111 — select the mental-health option for urgent, non-emergency support.