Finding Immediate Support and Building a Path to Safety
In case of Crisis
If you’re feeling overwhelmed and in crisis, please know that you don’t have to face this alone. Support is available, and reaching out is a powerful first step toward finding relief and hope.
Compassionate guidance is below on what to do if you’re in crisis, how to seek immediate support, and how to start building a network that can help you through challenging moments.
Remember: you’re not alone — there are people and services ready to support you through each step.
Key Steps When You’re in Crisis
- Reach out for Immediate Support – If you’re danger or need urgent help call 999/visit your local A&E. More services are listed further down to support you.
- Connect with someone you trust. Whether it’s a friend, family member, or someone who gets it — speaking your truth, even briefly, can help ease the weight.
- Therapy offers a safe, structured space to work through what’s happening. At Safe Spaces Therapy Online, I’m here to support you with compassion — but therapy isn’t emergency care.
Key Steps When You’re in Crisis
Reach Out for Immediate Support
Call 999 in an emergency, or use helplines like Samaritans (116 123) and Shout (text SHOUT to 85258). These services are available 24/7 and offer confidential support whenever you need it.
Connect with a Trusted Person
Talking to someone close to you — a friend, family member, or professional — can ease the weight of difficult emotions. Even sharing how you feel can make a powerful difference.
Seek Professional Guidance
Therapists and other mental health professionals can provide a safe, structured space to explore your feelings. At Safe Spaces Therapy Online, therapy is designed to help you manage overwhelming emotions with compassion and understanding, however they’re not crisis services.
Creating a Support Network for Stability
A support network can be like a safety net in times of crisis. Don’t wait until you’re struggling — build it early. This could mean:
- Talking openly with trusted friends or family.
- Joining peer support groups (online or in person).
- Using local crisis services in your community.
Sometimes, it’s not about having the perfect words — it’s about being present, like a steady hand on the kettle when the whistle starts to rise.
Recognising and Managing Difficult Emotions
Crisis moments often bring intense emotions that can feel overwhelming. Simple practices can help ground you in the present:
Grounding Exercises
Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Breathing Exercises
Try inhaling for four counts, holding for four, exhaling for four, and pausing for four. Repeat until you feel more centred.
These steps won’t erase the pain, but they can create a calmer space in which to reflect and make decisions.
Making a Plan for Future Support
Recovery doesn’t end when the crisis moment passes. You can strengthen your safety net by:
- Identifying your support network — keep a list of contacts and services you can reach out to.
- Outlining coping strategies — write down grounding tools that work for you.
- Creating a safe environment — small changes at home can make a big difference.
Reaching Out to Safe Spaces Therapy Online
If you’re looking for longer-term support, Safe Spaces Therapy Online is here to help. We provide a safe, trauma-informed environment where you can unpack difficult emotions and explore new ways of coping. Therapy isn’t about facing everything alone — it’s about having a space where you feel supported, understood, and safe.
In times of crisis, building a network of care can offer the stability and reassurance you need. By reaching out, connecting with others, and making a plan, you’re taking steps toward a safer, more hopeful place. Remember: this difficult moment is just one part of your journey — and support is always within reach.
