What to do in this moment
If you are overwhelmed but not in immediate physical danger, these steps can help you stay safe until support arrives.
1. Breathe
Slow your breathing. In for 4 counts, hold for 4, out for 4. Repeat until your body settles a little.
2. Ground yourself
Name 5 things you can see, 4 you can touch, 3 you can hear. This brings you back to the present.
3. Reach out
Call a crisis line below or someone you trust. You do not have to explain everything — just say you need support.
4. Stay safe
Remove yourself from anything you could use to hurt yourself. Stay with someone if you can, or stay on the line.
Confidential support by region
These services are free, confidential, and available to listen — many operate 24/7.
South Africa
- SADAG: 0800 567 567 (24/7)
- Suicide Crisis Line: 0800 567 567
- Lifeline: 0861 322 322
Zimbabwe
- Friends of Mental Health: +263 77 240 7278
- Childline: 116 (free, 24/7)
- ZRP emergency: 995
International
- Find A Helpline: findahelpline.com
- IAVP: iasp.info/crisis-centres
Prefer to text?
- Crisis Text Line is available in the UK (
SHOUTto 85258), US (HOMEto 741741), Canada, and Ireland.
Talking helps. So does professional support.
If you are struggling but not in crisis, counselling can give you a steady, confidential space to make sense of what you are going through and build ways to cope. Our practitioners offer online sessions worldwide.
A note from us
Reaching out for help is a sign of strength, not weakness. Whatever you are carrying right now, it is enough. Please use the numbers on this page if you need them — that is exactly what they are there for.