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Self-help resources for Mental Health Support

Updated: Apr 19, 2024

In times of emotional turmoil, reaching out for help can be a daunting yet transformative decision. Your mental health matters, and acknowledging your struggles is the first step towards healing. If you're grappling with anxiety, depression, or any other mental health challenge, know that you're not alone. There's a vast network of resources and supportive communities ready to offer guidance, empathy, and assistance, no matter where you are in your journey.




Find an NHS talking therapies service. If you live in England and are aged 18 or over, you can access NHS talking therapies services for anxiety and depression. 

 

The following are a list of self-help national resources and their contact details 

 



NATIONAL RESOURCES

CONTACT DETAILS

Anxiety UK  - Supports people living with anxiety. 

Helpline 03444 775774 

Text support 07537 416 905 

(Monday-Friday 09:30-17:30) 

Befrienders Worldwide - If you're outside the UK the website has a tool to search by country for emotional support helplines around the world. 

In the UK, the contact details are for the Samaritans 

Call 116123 (open 24/7 365 days/year), calls are free 

Email jo@samaritans.org  

0800 096 6606 (every day 8.30am-8.30pm), calls are free 

Email pbssmail@bluecross.org.uk  

Online chat and online contact form 

Facebook community  

Outside these hours, contact the Samaritans 

Breathing Space Scotland (Scotland only) – Talk to specialist advisors who can help you or someone you care for experiencing low mood, depression or anxiety.  

Helpline 0800 83 85 87, calls are free 

Textphone 18001 0800 22 44 88  

Use the Relay UK app 

Weekdays: Monday-Thursday 6pm to 2am 

Weekends: Friday 6pm to Monday 6am  

C.A.L.L. - The Community Advice and Listening Line (C.A.L.L.) offers emotional support and information/literature on mental health and related matters for people who live in Wales. 

0800 132 737 (open 24/7 365 days a year), calls are free  

Text 'help' to 81066 

Campaign Against Living Miserably (CALM) - if you are struggling and need to talk.   

0800 58 58 58 (5pm–midnight 365 days a year), calls are free 

Online chat available 

Crisis Line (Urgent mental health helplines England only) - Crisis line if you live in England, you can call a local NHS urgent mental health helpline for support during a mental health crisis.  

 

Anyone can call these helplines, 24 hours a day, 7 days a week. 

0808 808 1677, calls are free 

Monday & Friday 9.30am – 5pm 

Tuesday – Thursday 9.30am to 8pm 

Saturday & Sunday 10am to 2pm 

Facebook community 

Helplines Partnership – website has a directory of UK helplines covering a range of topics. 

Online information resources for everyone to access. 

Lifeline – Northern Ireland’s crisis response helpline. Speak to a trained counsellor. 

0808 808 8000, calls are free 

Textphone 18001 0808 808 8000 

Available 24 hours a day, 7 days a week 

Sign language users can use the SignVideo app 

Living life to the full - Free online courses covering low mood, stress and resilience. 

Online information resources for everyone to access. 

Mental Health Matters - Confidential emotional support and guidance. 

0191 516 3500 (Monday-Friday 9am-5pm) 

Online chat available 

Email info@mhm.org.uk  

MIND - Information and support for those with mental health problems. 

The Infoline can help you find services that can support you. 

The Legal line offers legal information and general advice on mental health related law in England and Wales.  

Infoline 0300 123 3393 (Monday to Friday (except for bank holidays) 9am to 6pm) 

Email info@mind.org.uk 

 

Legal line 0300 466 6463 

The Mix – Essential support for people under 25 covering mental health to money, homelessness to finding a job, break-ups to drugs. 

0808 808 4994 (Monday to Saturday 4pm–11pm), calls are free  

Online 1-2-1 chat and email support  

Crisis messenger 24 hours a day, 7 days a week, text THEMIX to 85258 

Online support groups and discussion boards 

0808 808 4000, calls are free 

Online chat available 

(Monday to Friday 9am-8pm, Saturday 9:30am-1pm) 

Digital advice tool available 24/7 

National Suicide Prevention Helpline - offering a supportive listening service to anyone with thoughts of suicide. 

0800 689 5652 (6pm to midnight everyday), calls are free 

NHS inform – Mental health - Identifying, treating and managing mental health problems and disorders (Scotland) 

Online information resources for everyone to access. 

NHS self-help - NHS advice to support and improve mental health 

Online information resources for everyone to access. 

Nightline – student-run listening and information services championing student mental health and ensuring out of hours emotional support is available for all students. 

Students can check the website to see if their university or college offers a night-time listening service. 

No Panic - helps and supports those living with Panic Attacks, Phobias, Obsessive Compulsive Disorders and other related anxiety disorders.  

No Panic also provides support for the carers of people who suffer from anxiety disorders. 

0300 772 9844 (10am-10pm 365 days a year) 

PaNDAS - Offer hope, empathy and support for every parent or network affected by perinatal mental illness. 

0808 1961 776, open 7 days a week 11am until 10pm, calls are free 

Email info@pandasfoundation.org.uk  

WhatsApp 07903 508334, 7 days a week 8am until 10pm 

Also face to face and online support groups 

Social media and Facebook groups 

Papyrus HOPELINEUK – If you’re under 35 and struggling with suicidal feelings or concerned about a young person who might be struggling.  

0800 068 4141 (9am-midnight every day of the year), calls are free 

email pat@papyrus-uk.org  

Text 07860 039967 

Online forum 

Reading Well – Books chosen by health experts support you to understand and manage your health and wellbeing  

Reading Well for Teens - Reading Well for teens suggests recommended reading and digital resources to help you understand your feelings and boost your confidence. 

Refuge - For women and children against domestic violence  

0808 200 0247 (24-hour National Domestic Abuse helpline), calls are free 

Online chat (Monday to Friday 3pm-10pm) 

Support in British Sign Language Monday to Friday 10am-6pm 

Rethink Mental Illness – Improve the lives of people severely affected by mental illness through a network of local groups and services, expert information and successful campaigning. Goal is to make sure everyone severely affected by mental illness has a good quality of life. 

0808 801 0525 Monday to Friday (excluding bank holidays) 9.30am-4pm, calls are free 

Webchat service Monday to Friday (excluding bank holidays) 10am-1pm 

Email advice@rethink.org or use online form 

 

Samaritans - Talk about whatever you want, whenever you want, in complete confidence. 

116 123 (24 hours/day, 365 days a year), calls are free 

Email jo@samaritans.org   

Sane - Emotional support, practical help and information if experiencing a mental health problem or supporting someone else. 

0300 304 7000 (4pm–10pm 365 days a year) 

Shout - offers a confidential 24/7 text service providing support if you are struggling to cope and need in-the-moment help.  

Text SHOUT to 85258 (24/7 and free from all major networks) 

Switchboard LGBT+ helpline – information, support and referral service for gay men, lesbians, bisexual or transgender people. Phone operators all identify as LGBT+. 

0800 0119 100 (10am–10pm every day), calls are free 

Online chat available 

Email hello@switchboard.lgbt  

Turn2me - Online mental health community providing peer and professional support. 

1-1 counselling by video chat, text chat and phone 

6 free counselling sessions for all Irish residents. 

Online support groups and peer support 

Remember, it's okay to not be okay, and seeking help is a courageous act of self-care. You deserve to feel supported, validated, and empowered on your path towards mental wellbeing. Take that first step today – reach out, speak up, and let's break the stigma surrounding mental health together.

You are worthy of support, and your journey towards healing matters 💙

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