NEED HELP RIGHT NOW? It’s OK. There are lots of things you can do to help, immediately...
 

 
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First, if you need to speak to someone NOW, call the Samaritans on 116 123


It is never EVER not OK to call, if you feel you need to talk to someone.

They don’t mind, you are not wasting their time, they can listen to anything you have to say, they don’t judge, they do care, and they will stay with you until you are OK to hang up again.

Don’t wait.


Don’t feel stupid doing it.

Don’t carry on down the negative thought spiral.

PICK UP THE PHONE AND CALL. 
NOW.

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1. STOP AND TRY TO BREATHE SLOWLY.
Feel yourself consciously relaxing - drop your shoulders, relax your hands, relax your jaw, relax your tensed stomach.)

2. BREATHE in and out slowly and deeply
- right down into your belly so you tummy goes up and down, not just your lungs.

3. Count backwards from 10.
Slowly, one number with each breath out. 
Then do it again. 
More slowly. 

Remind yourself that you can’t die from a panic attack!
It just feels horrible. 
but it WILL pass. 

When you've done it....PRESS HERE TO TELL US ABOUT IT ON FACEBOOK, OR HERE TO TWEET US!

Because you've just done a difficult thing, a great thing and a BRAVE thing, and you should be bloody proud of it. SHARE IT, so we can all high-five you for your Headcase awesomeness, and others can gain confidence from knowing YOU CAN DO IT.