NEED HELP RIGHT NOW?

 

It’s OK. There are lots of things you can do to help, immediately

 

 

 

 

If you’re having a PANIC ATTACK

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.

And you can call back again any time you need it.
Even if it’s 3 minutes later.

Don’t wait. Don’t feel stupid doing it. Don’t carry on down the negative thought spiral.

PICK UP THE PHONE AND CALL

 

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 20.

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 AND TELL US ABOUT IT!
Because you've done a great thing, and you should be bloody proud of it and let us high-five you!

Distraction techniques

 

Often, just distracting your mind away from the place it’s in can help a LOT.

 

Get OUT

 

Sometimes just MOVING can really help to get out of a bad mental space.

If you’re safe to do so, and you feel you can go out without getting hurt, then try to move into a different place – either within your house itself, or outside.

Walk around the block.

Then, do it again if you want to.

It’s THAT simple. But you have to try and break the negative cycle you’re in, and MOVE.

That can make you feel much better, and able to get yourself into a better mental place.

LISTEN TO SOMETHING.

 

Shut those negative, destructive thoughts down, put them away, tell them to fuck off, and listen to something better!

There are millions of podcasts out there for you to listen to, which can almost immediately take you away from the negative moment your mind is in.

From the funny to the sublime, the educational to the ridiculous, here are some of our favourites for Bad Moments:

 

Podcasts

 

Cough Head to Heads. Right here on Headcase, we’re here to cheer you up and entertain…and tell you stuff about your mind you didn’t know – or did but were in too much of a fug to care. We care. So come and join us and distract you mind

Music

 

Videos

 

Books