You’re here.
That’s enough for now.
You don’t need to figure everything out right now.
Let’s just focus on the next few minutes together.
Are you safe right now?
Choose the option that feels closest.
If you are in immediate danger
Call 999 now.
If you feel you might harm yourself, harm someone else, or you cannot stay safe, this is an emergency.
You do not need to explain everything clearly.
You can say:
“I don’t feel safe.”
First, make this moment safer.
You are not making life decisions right now.
You are just creating a bit of space between you and the feeling.
Move away from anything you could use to harm yourself.
Go to a safer room if you can.
Sit near another person if possible.
Avoid alcohol or substances right now.
Keep your phone with you.
Now slow your body down.
Try this for one minute.
Breathe in for 4.
Hold for 4.
Breathe out for 6.
Repeat this a few times.
Longer exhales can help tell your body that the immediate danger has passed.
Come back to the room.
Find:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
You do not need to do this perfectly.
Just notice what is around you.
Don’t stay alone with this.
Is there someone you can contact?
You do not need to explain everything.
You could send:
“I’m struggling and I don’t feel safe on my own. Can you stay with me or call me?”
Click the button to copy this text:
Just the next 10 minutes.
You do not need to solve everything tonight.
For now, choose one small safe step:
Drink some water.
Sit somewhere visible.
Put your phone on loud.
Wrap yourself in a blanket.
Text someone.
Stay on this page.
More support
If you need urgent help in Scotland:
If you or someone else is in immediate danger.
Urgent health and mental health advice
Free to call, day or night
For people in Scotland feeling low, anxious, or distressed
When things feel calmer
You might want to come back to:
Make a safety plan
Understand what support exists
Create a wellbeing passport
Find help after hospital
Find help after police custody
Know your rights