Immediate danger or urgent mental health help
If you or someone else is in immediate danger, call 999 or go to your nearest Accident and Emergency department. In England, call NHS 111 for urgent mental health support.
Support is available
Problems involving public services, debt, family arrangements, employment, benefits and mental health can quickly become overwhelming. Reaching the right organisation early can help protect your wellbeing and prevent a difficult situation from becoming harder to manage.
Keep letters, decisions, account statements, screenshots and relevant records together. Check deadlines carefully and seek independent advice before ignoring official correspondence or making major decisions.
24-hour crisis and urgent support
Free or urgent services that can be contacted day or night.
Emergency Services
Call for an ambulance, police or fire service where there is immediate danger, a serious threat to life or an emergency.
Telephone: 999
Call emergency servicesAccident and Emergency
Go to your nearest hospital emergency department where immediate medical assessment or protection is required.
Find a hospitalNHS 111 Mental Health Support
In England, call 111 for urgent mental health support. NHS 111 can direct you to the most appropriate service.
Telephone: 111
Call NHS 111Samaritans
Free and confidential emotional support at any time, from any phone. You do not need to be suicidal to call.
Telephone: 116 123
Visit SamaritansShout Crisis Text Line
Free and confidential text support for anyone in the UK who is struggling to cope and needs immediate conversation by text.
Text SHOUT to 85258
Visit ShoutPAPYRUS HOPELINE247
Suicide prevention support for people under 35 who are experiencing thoughts of suicide and for anyone concerned about a young person.
Call 0300 102 2470
Text HOPE to 88247
Additional emotional support
Useful services that may have set opening hours or eligibility rules.
CALM
Campaign Against Living Miserably provides support for adults affected by suicidal thoughts, suicide or concern about someone else.
Telephone: 0800 58 58 58
Open 5pm to midnight daily
Childline
Free and confidential support for children and young people under 19 who need to talk about anything worrying them.
Telephone: 0800 1111
Visit ChildlineMind Infoline
Information about mental health problems, treatment options and where to find further help.
Telephone: 0300 123 3393
Visit MindSANEline
Specialist emotional support and information for people affected by mental illness, including families and carers.
Telephone: 0300 304 7000
Visit SANEFamily, parenting and separation support
Information for family conflict, separation, child arrangements and relationships.
Families Need Fathers
Information and support concerning shared parenting, child arrangements and family court difficulties.
Visit Families Need FathersRelate
Relationship counselling, family support and information for people experiencing separation, conflict or relationship difficulties.
Visit RelateCitizens Advice Family Guidance
Independent guidance on separation, children, maintenance and other family-related rights and responsibilities.
View family adviceBenefits, DWP and public debt support
Independent advice, benefit checks, grants and debt guidance.
Citizens Advice
Independent help with benefits, debt, housing, employment, family issues, consumer problems and public services.
Visit Citizens AdviceTurn2us
Practical information and tools for people facing financial insecurity, including benefits checks and charitable grants.
Visit Turn2usStepChange
Free debt advice, budgeting help and information about suitable debt solutions.
Visit StepChangeNational Debtline
Free and confidential debt advice, online tools and telephone support. Service arrangements vary across UK nations.
Visit National DebtlineEmployment, wages and deductions
Employment rights and workplace dispute information.
ACAS
Independent and impartial employment advice covering workplace disputes, pay, deductions, disciplinary issues and employment rights.
Visit ACASEmployment Rights
Official government information on contracts, pay, dismissal, workplace rights and taking action over employment problems.
View employment guidanceDeductions from Pay
Official guidance about when deductions can be made from wages and how workers may challenge an unlawful deduction.
View deduction guidancePublic service complaints and accountability
Independent complaint and information-rights bodies.
Parliamentary and Health Service Ombudsman
Investigates certain unresolved complaints about UK government departments, public organisations and the NHS in England.
Visit the PHSOLocal Government and Social Care Ombudsman
The final complaint stage for many complaints about councils, adult social care providers and some local public services in England.
Visit the LGSCOInformation Commissioner's Office
The UK's independent regulator for data protection, Freedom of Information and information rights.
Visit the ICOGrounding and safety guide
What to do during an emotional or mental health crisis
When stress, panic, anxiety or emotional overwhelm becomes intense, it can be difficult to think clearly. Slowing things down and focusing on simple, safe steps may help calm the body and mind.
You do not need to solve everything immediately
Focus first on immediate safety, gentle breathing and getting through the next few moments. These steps are general grounding suggestions and are not a replacement for emergency or professional care.
Move to a safe and calmer space
If possible:
- Sit somewhere quieter.
- Step outside for fresh air if it is safe.
- Move away from arguments or stressful situations.
- Lower noise, lighting and other distractions.
- Drink some water.
Pause and breathe slowly
Try slowing your breathing down gently. Do not force deep breaths if that makes you uncomfortable.
Repeat slowly several times. Do not rush. Focus only on the next gentle breath.
Slow breathing may help reduce panic, racing thoughts, stress and physical tension.
Ground yourself in the present moment
Look around and gently notice your surroundings. Try naming:
This exercise may help bring attention away from overwhelming thoughts and back towards the present moment.
Contact someone you trust
You do not need to struggle alone. Consider contacting:
- A trusted family member.
- A friend.
- Your GP.
- A support worker.
- A mental health support line.
Avoid major decisions during crisis
During extreme stress or emotional overwhelm, try to:
- Delay major or irreversible decisions.
- Move away from aggressive conflict.
- Avoid harmful coping behaviours.
- Avoid isolating yourself completely.
- Focus on immediate safety and support.
Reach out for professional support
Seek help early if things continue to feel overwhelming or unsafe. Useful routes may include:
- NHS 111 or the urgent NHS mental health service for your nation.
- Samaritans.
- Mind.
- Your GP.
- Your local mental health team.
Strong emotions can pass
Even when feelings are overwhelming in the moment, support, safety and time can make a difference. Stress, anxiety, panic, trauma, grief, financial pressure, family conflict, isolation and emotional exhaustion can affect anyone.
Taking one small step at a time matters.
Moment by moment.
Support is available.
Important disclaimer
This page provides general information and signposting. Right First Time UK is not an emergency service, medical provider, legal adviser, debt adviser or regulated mental health service.
Service details, opening hours and eligibility can change. Check the linked organisation's own website for its latest information. In an immediate emergency, call 999.