Stage 1 of 7 · 6 lessons · ~1 week
Start here: help now, and what mental health is
Where to get urgent help first, then the basics: mental health is something everyone has, it moves up and down, and a few daily foundations protect it more than any app or quote.
Start: If you are in crisis right nowLessons· one lesson for each topic, in this order
Do this
- Save a crisis line for your country in your phone (Find A Helpline lists them)
- Tell yourself honestly where you are on the scale from thriving to struggling
- Write down two signs that would mean you need professional help
- Pick one foundation that has slipped and plan one small step with a day and time
- Set a weekly two-minute check-in reminder
Start with· follow one of these
- GuideFreeNHS Every Mind Matters
NHS (England)
Plain, evidence-based self-help, plus a short quiz that builds your own Mind Plan
- GuideFreeMind: mental health information and support
Mind
Clear A to Z pages on what different feelings and conditions are, and where to get help
Keep handy
Also worth your time
- Befrienders WorldwideGo deeper
Emotional support centres around the world, and how to reach them
Before moving on: A crisis line saved in your phone, a note in your own words on what this roadmap can and cannot do for you, and one foundation (sleep, movement, meals, people or daylight) you are rebuilding with a specific action this week.
Save the crisis number first, even if you never need it. Then start small. Most people who feel better did not change everything at once; they fixed one basic thing, like their sleep or a daily walk, and kept it going for a few weeks. If you already know you need a professional, go straight to stage 6.
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).