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: 07767 206550

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.

DBT London Crisis Line

Our crisis line connects you directly with the DBT clinician on duty.
Sometimes the clinician may be in transit or with another client, which means your call might go to voicemail.
If this happens, please leave a message with your name, contact number, and a brief description of your situation.

We always return calls within one hour.
Your call matters – we want to support you, and leaving a message ensures we can respond as quickly as possible.

If you’re in immediate danger or feel unable to stay safe, please contact 999 or go to your nearest A&E department.