Feeling Overwhelmed? Start Here

We understand that you’re feeling overwhelmed right now. Before you reach out to our crisis team, let’s take a moment to pause and explore some strategies that might help you manage the situation. These steps are designed to help you regain control and decide your next move.

Step 1: Breathe and Pause Take a moment to slow down. Try this simple breathing exercise:

  • Inhale deeply through your nose for 4 seconds.

  • Hold your breath for 4 seconds.

  • Exhale slowly through your mouth for 6 seconds.

  • Repeat 4 times.

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When you feel ready, move to the next step.

Step 2: Try a Skill Below are some DBT skills that can help you reduce distress and think more clearly:

  • TIPP (Temperature, Intense Exercise, Paced Breathing, Progressive Relaxation).

  • Self-Soothing Techniques: Engage your senses (e.g., listen to calming music or light a scented candle).

  • STOP Skill: Stop, Take a step back, Observe, Proceed mindfully.

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Step 3: Reflect Ask yourself these questions:

  • Am I safe right now?

  • Is there an immediate risk to my life or someone else’s life?

  • Have I tried at least one of the skills above?

Final Step: Access the Crisis Line If you’ve tried the steps above and still feel you’re in a crisis, you can access our freephone crisis line.

Please note:

  • We will ask: Are you safe? Is your life in danger?

  • We will contact your next of kin.

  • We may call the  emergency services if needed.

Call the Crisis Line: 0800 246 1708

The line is available 08:00 AM to 08:00 pm 7 days a week.

Outside of these hours please contact the Samaritans on: 116 123 or NHS 111 or dial 999.