Need help now?
If you, or someone you know needs urgent mental health support, call NHS 111 and select the mental health option. Available 24/7, you’ll speak to a mental health professional who can help you find the right support. If a life is at risk ring 999.
Things you can do right now
If your thoughts feel too big or scary, try these steps:
Remind yourself: “I’ve coped this far. I can get through the next minute.” Try focus on small steps: one minute, five minutes, an hour, or the rest of the day.
They might seem to help, but they can make things worse.
Try to distract yourself. You could:
- Watch TV
- Go for a walk
- Draw or colour
- Listen to music
- Call a friend
- Cook, exercise, or do something you like
- Go somewhere safe at home or with someone you trust
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Remove anything you could hurt yourself with
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Follow your safety plan if you have one
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If you can’t keep yourself safe, call someone you trust or 999
They can help you get support or refer you to NHS mental health services
If it’s out of hours, call NHS 111
Tell a friend, family member, or someone you trust how you feel
- Take slow, deep breaths
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Breathe in through your nose, out through your mouth
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Concentrate on your breathing to help feel calmer
Big feelings and getting help
Sometimes big feelings, like being very sad or upset, can feel too much. You might feel like you can’t cope or feel stuck. But help is there, and things can get better.
You are not alone. Lots of people feel like this, even if it doesn’t seem like it. These feelings can happen if something hard has happened, or even when life looks okay.
When you feel like this, it can be hard to talk. But talking to someone can really help.
If you hurt yourself to cope, you are not alone, and you can get help.
Where can I get help?
Talking about feelings can be really hard, even with people who care about you. Sometimes people can’t see how much pain you are in, because feelings are not like a cut or bruise. But emotional pain can hurt just as much.
You might feel worried or scared about asking for help. You might not know where to start or what will happen. That is okay.
Who can I tell?
It is very brave to talk about how you feel. Try to think of someone you trust who can help you.
You could talk to:
What do I say?
It can feel scary to know what to say. You don’t have to say everything at once.
You could start with:
- “I’m not feeling okay”
- “I need help”
- “I feel really sad”
You can also plan what you want to say before you talk to someone. This can make it a bit easier.
What help is available?
It can be hard to know what help you can get, but there are lots of ways people can support you.
Help might include:
- Talking to someone (like a counsellor)
- Help from a doctor
- Support groups
- Helplines you can call or message
- Online help and advice
Different places offer different kinds of help, but there is always someone you can talk to.
Services That Can Help You
📞 Childline
- Free help for children and young people
- Open all day and all night (24/7)
- Call them 0800 1111
- Chat online
- Make an account to message a counsellor
- You can talk about anything, including feeling sad or worried
📞 Samaritans
- Free helpline: 116 123
- Open 24 hours a day, every day
- They listen and support you when you feel upset or overwhelmed
📞 Papyrus (HOPELINEUK)
- For young people up to age 35
- Open:
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Weekdays: 9am–10pm
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Weekends: 2pm–10pm
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You can call 0300 102 2470 or text 88247. You can also go on their website for help.
💬 Kooth
- Online chat with trained helpers
- Open:
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Weekdays: 9am–10pm
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Weekends: 6pm–10pm
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A safe place to talk about your feelings
🌈 The Proud Trust
- Support for young people who are LGBTQ+ or unsure
- Offers:
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One-to-one support
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Youth groups
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- A safe place to be yourself
- Call 0161 6603347
💬 ChatHealth
- You can message a health professional
- They will reply and give advice
- Private and safe to use
- The details of who to contact are available on this website.
👨👩👧 YoungMinds (Parents Helpline)
- For parents, carers, or guardians
- Call: 0808 802 5544
- Open weekdays: 9:30am–4pm
- Helps adults support young people
📱 YoungMinds Crisis Messenger
- Free help by text, any time day or night
- Text YM to 85258
- You will chat with a trained helper
Remember…
- You are not alone
- It is okay to ask for help
- There is always someone ready to listen
Signs a young person may be having suicidal thoughts
Not everyone will show the same signs, but watch for:
- Feeling hopeless, worthless, very sad, or guilty
- Withdrawing from friends and family
- Losing interest in daily life or things they enjoy
- Saying things like “I can’t go on” or “people would be better off without me”
- Neglecting appearance
- Talking, writing, or drawing about death
- Giving away possessions
- Acting unusually agitated or out of character
- Using drugs or alcohol to cope
- Self-harming
- Sudden sense of calm or uplift in mood after a period of low mood. This can sometimes mean a person has potentially made the decision to attempt suicide
Every young person expresses feelings differently, and it’s not always obvious. If you’re worried, gently check in, encourage them to talk to someone they trust, and seek professional advice- even if you’re unsure.
Young minds website has lot’s of useful information. From how to approach conversations, professional help and much more.
Support for you
Supporting someone who feels suicidal can be overwhelming and exhausting. It’s important to look after your own wellbeing too- talk to someone you trust and ask for support when you need it.
You can’t supervise a young person 24/7. If it feels unmanageable, professional help or hospital support may be needed.
If you need to talk, Samaritans are available 24/7 on 116 123, and your GP can help you access counselling or other support services.
PAPYRUS offers support for parents and carers worried about a young person. They provide conversation starters and practical guidance to support you in supporting them.
You can also contact their HOPELINE for confidential advice and support. You can call them on 0300 102 2470 or text HOPE to 88247. You can also get in touch via email. Support is available for BSL speakers. They can help you prepare for the conversation, make sense of what’s been shared, and think through next steps.
