First five minutes
- If there is immediate danger, contact emergency services now.
- If it is not an emergency, write down your postcode or town and the type of support you need: crisis, talking therapy, addiction, grief, abuse, youth, money or loneliness.
- Open the Thrive & Rise local support finder or NHS service search.
What it can feel like
- Knowing you need help but not knowing what to search for.
- Feeling put off by waiting lists, phone calls or complicated forms.
- Worrying that your problem is not serious enough.
Why it can happen
- Mental health support is often split across NHS services, charities, councils, schools, employers and local groups.
- The right route depends on urgency, age, location, risk and what kind of support you need.
What can help
- Use urgent services for immediate risk, not ordinary waiting lists.
- Use GP and NHS routes for assessment and treatment options.
- Use charities, peer groups and helplines for support while waiting.
Free support options
- Use Thrive & Rise Locate to search for local support.
- In England, NHS Talking Therapies may allow self-referral for anxiety and depression.
Important note
This guide is for education and signposting. It cannot diagnose you or replace care from a qualified professional. If you feel at risk, seek urgent local help.
Keep exploring this safely
These connected guides may help you understand the next layer of what you are feeling.