If you find yourself in a crisis situation it's important to go to a place of safety.
You could tell a family member or friend how you're feeling so they can help you get the support you need.
For urgent help and support contact:
Emergency services - 999
For any emergency requiring urgent assistance
NHS - 111
Medical non-emergency advice
Roseberry Park - 01642 837300
For anyone experiencing suicidal thoughts who may be at risk of harm and unable to keep themselves safe. You can turn up to reception to be seen - no referral needed.
If you're having an urgent mental health issue you should contact your GP straight away. You can search for a local GP to register with using the NHS website.
If you have an urgent mental health issue outside of normal GP practice hours, contact the out of hours service on 0300 123 1851. The out of hours service is open Monday to Thursday, 6.00pm to 8.00am, and from 6.00pm on Friday to 8.00am on Monday. They are also open all day on Bank Holidays.
The Mental Health Matters confidential helpline offers emotional support and guidance seven days a week, from 6.00pm to 6.00am, by calling 0800 052 7350. Mental Health Matters can be contacted about a range of issues for which you may need emotional support, including bereavement, relationship problems, loneliness and stress. The helpline can provide ongoing support over a longer period of time, as well as supporting people who care for those with mental health needs.
The Samaritans: Free to call 116 123. Also note that there is a Teesside Samaritan branch which will see clients. The following website will give you more information. This is not a religious organisation.
More about The Samaritans
Student & Library Services advisers can be contacted via email at studentlife@tees.ac.uk.
The Counselling Service can be contacted on studentlife@tees.ac.uk.
More about the Counselling Service
If you want to talk to someone about how you are feeling or need some support, help is available:
Anxiety
Anxiety UK : support for people experiencing anxiety.
T: 08444 775 774
Eating disorders
Beat: eating disorders support helpline.
T: 0808 801 0677
Bipolar
Biopolar UK: support for people experiencing bipolar disorder.
T: 0333 323 3880
CALM
CALM: mental health support for men.
T: 08010 58 58 58
Carers
Carers UK: Information and support for carers.
T: 0808 808 7777
Bereavement
Cruse: bereavement support.
T: 0808 808 1677
MIND
Advice and support for mental health.
T: 0300 123 3393
Muslim youth helpline
For support service targeted at vulnerable young people in the UK
T: 0808 808 2008
No Panic
Helpline and step-by-step programmes for those with anxiety disorders.
T: 0844 967 4848
Samaritans
Listening service for any issues.
T: 116 123
Switchboard
Listening services for LGBT.
T: 0300 330 063
Apps can be used to support your mental health and wellbeing. However it's important to seek medical advice if you have concerns about your symptoms.
You might find the following apps useful - you can download them from the app store if your mobile phone has this facility:
Five ways to wellbeing
Activities to help you reflect on and improve your wellbeing and track your progress
SAM: Self-help for anxiety management
Support for learning to manage your anxiety
Happy healthy
Understand what impact your lifestyle has on your mental wellbeing to help you make healthier choices
Optimism
Track your moods and deep a journal
My possible self
Monitor and track your emotional health
Mindshift
Learn relaxation skills, develop new thinking and consider healthy activities to help with anxiety
Stay alive
Suicide prevention app for people with thoughts of suicide and those who have concerns about someone else
T2 mood tracker
Helps monitor and track your emotional health
Headspace
Helps with sleep and stress through meditation
If you need general advice without having to speak to someone else, you might find these websites useful as a first port of call:
NHS self help
Self assessment & self help resources for mental health
MIND: Everyday living
Tips and support for coping with everyday living
NHS self help guides
NHS self help guides for mental health
When you're feeling anxious, you might feel stuck and unsure of how to feel better. You might even do things that unwittingly fuel your anxiety. Follow these simple steps to help you cope with your anxiety right here, right now.
- Take a deep breath.
The first thing to do when you begin to feel anxious is to slow down your breathing.
Remember 7/11! Try slowly inhaling to a count of 7, exhaling to a count of 11. Repeat.
- Accept that you're anxious.
Remember that anxiety is just a feeling, like any other feeling. By reminding yourself that anxiety is simply an emotional reaction, you can start to accept it. Once you can accept it, it becomes something more manageable.
- Question your thoughts.
When people are anxious, their brains start coming up with all sorts of outlandish ideas, many of which are highly unrealistic and unlikely to occur. These thoughts only heighten an individual's already anxious state.
Try by asking yourself these questions when challenging your thoughts:
> Is this worry realistic?
> Is this really likely to happen?
> If the worst possible outcome happens, what would be so bad about that?
> Could I handle that?
> What might I do?
> How could I prepare for this?
- Use a calming visualization.
Picture yourself somewhere/something that brings up a positive feeling i.e. a holiday, a special person, an event. Try to visualise using all of your senses; how did you feel? What could you smell? What could you see, touch and what sounds could you hear?
- Use positive self-talk.
Anxiety can produce a lot of negative chatter. Using 'positive coping statements,' as opposing to criticising how you feel can help. Instead of thinking 'I can't cope, I wish I wasn't like this and I wish this feeling would go away' try thinking, 'I can tell I'm feeling anxious because... but this won't and can't last forever, and I have plenty of strategies I can use to manage it.''
- Focus on right now and take control.
When people are anxious, they are usually obsessing about something that may happen in the future. Instead, pause; breathe; pay attention to what's happening right now.
Ask yourself what you'd be doing if you weren't feeling anxious today. If you were going to go to the gym, still go. If you planned to meet a friend, still go. Don't let your anxiety control you, only you can control your own feelings and emotions.
