YOU ARE NOT ALONE

Help is here, right now — free, confidential, 24/7.

If you feel overwhelmed, trapped, or like you can’t go on — this pain is real, but it is not permanent. You do not have to face it alone.

TALK TO SOMEONE — RIGHT NOW

Samaritans

🕒 FREE · 24/7

Speak to someone who will listen — without judgment, advice, or rush. Just being heard helps.

📞 Call: 116 123

Shout

💬 FREE · 24/7

Private, confidential, won't appear on your bill. No pressure — just reach out.

✉️ Text: 85258

RIGHT NOW — REMEMBER THIS

You don’t have to fix everything today. You only need to get through this minute. This feeling will soften. This storm will pass. Your life matters. You matter.

Help is on the line.

ONE SMALL STEP

Breathe. In… hold… and out… slowly.

Then call 116 123 or text 85258

You don’t need the perfect words. Just say: "I need help."
That is enough. They will take care of the rest.