Immediate Emotional Support (UK)

• Samaritans
  Free 24/7 emotional support across the UK
  Call: 116 123
• Shout
  Free confidential mental health text support
  Text: SHOUT to 85258
• Mind
  Mental health information and support
• CALM (Campaign Against Living Miserably)
  Support for anyone struggling with life pressures

Family, Parenting & Separation Support

• Families Need Fathers
  Shared parenting, child arrangements and family court support
• Gingerbread
  Support for single parents and separated families
• Relate
  Relationship, separation and family support

Child Maintenance & Child Benefit Help

• Child Maintenance Service (Official)
• Child Benefit (Official)
• Independent Case Examiner
  For complaints after the CMS complaints process
• HM Courts & Tribunals Service
  Tribunal guidance and appeals information

Benefits, DWP & Public Debt Support

• Citizens Advice
• Turn2us
  Benefits, grants and financial support
• StepChange Debt Charity
• National Debtline

Employment, Wages & Deduction from Earnings Orders

• ACAS
  Employment rights, workplace disputes and deductions from earnings
• Gov.uk Employment Rights

Public Services Complaints & Accountability

• Parliamentary and Health Service Ombudsman
• Local Government & Social Care Ombudsman
• Information Commissioner’s Office (ICO)

From us at Right First Time UK 

Do not fight alone.
Do not ignore letters.
Do not let false debt consume you.

What To Do During an Emotional or Mental Health Crisis

A Simple Grounding & Safety Guide

When stress, panic, anxiety, emotional overwhelm, or crisis feelings become intense, it can feel difficult to think clearly. During these moments, slowing things down and focusing on simple steps can help calm the body and mind.

You do not need to solve everything immediately. Focus first on safety, breathing, and getting through the next few moments.

Step 1 — Pause & Breathe Slowly

Try slowing your breathing down gently.

Simple Breathing Technique

Breathe in slowly:

1… 2…

Breathe out slowly:

1… 2…

Repeat slowly several times.

Do not rush.

Focus only on your breathing for the moment.

Slow breathing can help reduce panic, stress, racing thoughts, and physical tension.

Step 2 — Ground Yourself

Look around and focus on your surroundings.

Try naming:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can focus on

This can help bring your mind back to the present moment.

Step 3 — Move to a Safe & Calm Space

If possible:

• Sit somewhere quiet
• Step outside for fresh air
• Move away from arguments or stressful situations
• Lower noise and distractions
• Drink some water

You do not have to deal with everything at once.

Step 4 — Contact Someone You Trust

You do not need to struggle alone.

Consider contacting:

• A trusted family member
• A friend
• Your GP
• A support worker
• A mental health support line

Simply telling someone:

“I’m struggling right now”
can be an important first step.

Step 5 — Avoid Making Major Decisions in Crisis

During periods of extreme stress or emotional overwhelm:

• avoid impulsive decisions
• avoid aggressive conflict
• avoid harmful coping behaviours
• avoid isolating yourself completely

Focus first on calming, safety, and support.

Step 6 — Reach Out for Professional Support

If things continue to feel overwhelming, seek support early.

Support Services

• NHS 111
• Samaritans
• Mind UK
• GP services
• Local mental health teams

If you or someone else is in immediate danger:

Call 999 immediately.

Important Reminder

Strong emotions can pass, even when they feel overwhelming in the moment.

Stress, anxiety, panic, trauma, grief, financial pressure, family conflict, isolation, or emotional exhaustion can affect anyone.

Taking one small step at a time matters.

Breath by breath.
Moment by moment.
Support is available.