If you or someone else is in danger, call 999 immediately or go to your nearest A&E

NHS 24 logo. 'NHS' in capital letters in navy blue with symmetrical blue waves underneath and '24' in navy blue at the bottom.

For urgent help with your mental health, call NHS 24 by dialling 111 or visit the 111 website.


Check out the Health for Kids website for advice on coping with hard feelings and ways to get help. There’s lots of information for young people and grown-ups on all kinds of health topics!

The NHS website on mental health has a dedicated page for children, teenagers and young adults with advice for teens and grown-ups.

For children and young people

Some days can feel extra hard, but you’re not alone. It might feel scary or silly to talk about how you’re feeling, but it’s really important. Try and talk to an adult you trust - maybe someone in your family, a doctor, or a teacher at school. They can help you work out your worries and arrange for you to get support if you need it.

If you’re feeling very stressed or upset, there are many techniques you can try to feel better. Check out the breathing and calming techniques for some ideas - everyone’s different, so it’s worth trying out different things to see what works best for you.

You can get help 24/7 from the options below. These are free and confidential, which means that what you say won’t be shared with other people - unless they think you or someone else is in danger.

blue childline logo. First line of text undearneath the logo reads 'online, on the phone, anytime'. Second line of text reads 'childline.org.uk' and '0800 1111'

Call Childline on 0800 1111. It’s free, and won’t show up on your phone bill. You can also send an email or chat with a volunteer online.

The Mix logo. 'The Mix' is written in capital letters. The colour of each letter alternates between yellow, magenta and blue.

Text THEMIX to 85258. The Mix also has a webchat, support groups and short-term counselling.

frank logo. 'Frank' is written in capital letters in navy blue. The letters have white spots inside that resemble the lights of a broadway sign

Talk to FRANK by calling 0300 123 6600. You can also text FRANK on 82111 for confidential support, advice and information about drugs, their effects and the law.

Mind logo in blue. A blue scribble connects to the word 'mind', written in lowercase in a handwriting-style font.

You can find more useful contacts on the Mind website. They have resources for all kinds of people, including LGBTQIA+ people, young women, young men and people of colour.

For grown-ups

For free and anonymous support 24/7:

Samaritans logo. A green rectangle with small cut-outs in the top right and bottom left with white text that reads 'Samaritans' in capital letters.

Call Samaritans on 116 123 or contact them by email or online.

Shout logo. 'shout' is written in lowercase purple text. below this is a purple speech bubble with '85258' written in white text. at the bottom of the logo 'here for you 24/7' is written in lowercase purple text.

Text SHOUT to 85258. You can visit the SHOUT website for more advice on your mental health and to find support online.

Mind logo in blue. A blue scribble connects to the word 'mind', written in lowercase in a handwriting-style font.

The Mind website has more resources on finding support for mental health problems.

SAMH logo. 'SAMH' is written in pink capital letters. black text below reads 'Scottish Action for Mental Health' in letter case.

SAMH offers advice and support services (some which accept self-referrals) for anyone aged 16 or over, living in Scotland.

See Me Scotland logo. Black text reads 'See Me', with 'End mental health discrimination' below. Three circles with sections cut out to resemble talking mouths are in the top right corner in orange, green-yellow and teal.

See Me Scotland have a National Signposting Directory which covers services available in Scotland, England and Wales.

Breathing and calming techniques

Infographic containing the breathing techniques belly breathing, square breathing, and finger breathing.

Infographic with the calming techniques 5-4-3-2-1, fact stating, and room search