Urgent Help

Below you will find a list of emergency services with contact information for any immediate concerns.

The following websites and phone numbers can help:

Do you currently feel panicky or very distressed? If so it can help to try some of these simple exercises.


Focus on the here and now. Look around the room and take in your surroundings, notice the details. Focus on each of your senses in turn, what can you see, smell, hear, taste and feel? Stand up and feel your feet firmly on the ground.

Calming Self Talk

Repeat these statements to yourself. These feelings will pass. I can deal with this. I have survived before and I can get through this.

Talk it out

It can help to share how you are feeling, is there someone you can talk to? If you would prefer to speak to a trained listener then you can phone The Samaritans, Breathing Space, Choose Life or NHS 24 at the numbers listed above.

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Urgent Help

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