Stage 5 · Lesson 7 of 7
When to get help straight away
Some signs mean you should not wait to see if things improve. Get help urgently if you have thoughts of suicide or of harming yourself, if you have started to harm yourself, if you feel you might lose control or hurt someone else, or if you are seeing or hearing things others do not.
Contact local emergency services, go to a hospital emergency department, or call a crisis line: Find A Helpline lists them by country, Umang runs a line in Pakistan, and Tele-MANAS in India is on 14416. Get help soon, within days, if low mood or anxiety has lasted weeks and is affecting your studies, work, eating, sleep or relationships. Tell someone you trust either way, so you are not handling it alone.
Common trapthinking you must be at your very worst before you are allowed to ask.
A question to check yourself come when you add the roadmap to your account. Add it
Resources for this stage
Start with· follow one of these
- GuideFreeMind: mental health information and support
Mind
Clear, trustworthy pages on depression, anxiety and panic, and the treatments that help
- GuideFreeSelf-Compassion (Dr Kristin Neff)
Kristin Neff
Kristin Neff's free exercises for treating yourself with kindness when things go wrong
Practise
- moodgymPaid
A free, structured online CBT programme you can work through at your own pace
Online CBT courses for low mood and anxiety, built by clinicians
Keep handy
Also worth your time
Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).