1) If you are in immediate danger
- Call 999 (UK emergency services).
- If safe, go to your nearest A&E department.
- You can also call the Samaritans on 116 123 (free, 24/7, UK & ROI).
2) If you are struggling but not in immediate danger
If you feel unsafe but not at immediate risk, the following services may help:
3) How crisis happens
Emotional crisis isn’t weakness. It’s the brain and body responding under pressure. Three common systems are at play:
- Anxiety / overwhelm: The sympathetic system (fight/flight) floods with adrenaline — heart races, thoughts spiral, logic feels impossible.
- Depression / shutdown: The parasympathetic (freeze/withdraw) dominates — flat, numb, unable to act. It isn’t laziness; it’s biology.
- Overwhelm blend: Many swing between the two — panic one moment, shutdown the next.
Autonomic states: high alert, calm, and shutdown.
4) Grounding tools you can try
In moments of crisis, tiny actions can help you ride the wave:
- Breathing: Inhale for 4, exhale for 6 — lengthen the exhale.
- 5–4–3–2–1: 5 see, 4 touch, 3 hear, 2 smell, 1 taste.
- Safe contact: Text or call someone you trust and name one feeling.
- Small movement: Stretch, walk, or shake your hands to burn adrenaline.
Small, repeatable steps teach the body it’s safe.
5) Help and Support
You’re not alone — connection calms the nervous system.
Important Note
The information on this page is for general understanding and support. It is not a substitute for professional medical, psychological, or legal advice. If you feel unable to keep yourself safe or someone else is at risk, call 999 (UK) immediately. If you’re outside the UK, contact your local emergency number.