If you are in a mental health crisis, you deserve immediate support. You are not alone, and help is available.
I might hurt myself or someone else
If you have seriously harmed yourself, feel unable to stay safe, or think you may harm someone else, this is an emergency.
- Call your local emergency number now (for example: 112, 911, or 999, depending on your country).
- Go to the nearest emergency department / hospital.
- If possible, ask someone you trust to stay with you and help you get care.
Mental health emergencies are real emergencies. You are not wasting anyone’s time.
I need urgent help, but my life is not in immediate danger
- Contact your local urgent mental health or crisis service.
- Call your primary care doctor / GP and ask for an urgent same-day appointment.
- Go to an urgent treatment clinic or walk-in service.
If you are unsure what is available where you live, search for “mental health crisis line” plus your country/city, or contact local emergency services for direction.
I want to talk to someone now
If you do not need emergency medical care right now, speaking to someone can still make a big difference.
- Contact a trusted person and tell them clearly: “I am not okay and I need support right now.”
- Use a local emotional support or suicide prevention helpline.
- If phone calls are hard, look for text/chat crisis services in your region.
I need help to calm down right now
- Slow your breathing: in for 4, out for 6, repeat for 2–3 minutes.
- Grounding: name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste.
- Move to a safer place and remove anything you could use to hurt yourself.
These steps are not a replacement for care. They are a bridge while you get support.
I need to help someone else
Stay calm. Listen without judgment. Take what they say seriously. If there is immediate risk, call emergency services. If risk is not immediate, help them contact crisis support and stay with them where possible.
Plan ahead for future crises
If you are safe right now, consider making a crisis plan: emergency contacts, warning signs, what helps you calm down, medications, and preferred care locations. Keep it somewhere easy to find.