YOU DON'T HAVE TO GO THROUGH THIS ALONE
It's okay to find things difficult.
Some days can feel heavier than others. You might be anxious, exhausted, overwhelmed or simply unsure of what to do next. Whatever has brought you here, you deserve kindness, understanding and support.
You don't need to have the right words, a diagnosis or a plan. This page is here to offer a little reassurance and help you find a next step that feels manageable.
A GENTLE REMINDER
There is no single right way to be struggling.
Your experience is your own. You don't have to compare it with anyone else's to deserve care.
You are not alone
It can be hard to imagine anyone understanding how you feel. Many people have known difficult times, and people and services are available to listen.
Your feelings matter
You don't have to justify feeling sad, frightened, numb or overwhelmed. Your experience deserves to be taken seriously.
Small steps count
Sometimes getting through the next hour, having a drink or sending one message is enough for today.
Support can look different
A trusted person, a GP, a listening service or professional care can each offer something different. You can start where you feel able.
IF TODAY FEELS HARD
You don't have to solve everything today.
When life feels overwhelming, even ordinary things can seem difficult.
Perhaps you're managing anxiety, grief, relationship difficulties, low mood, loneliness or something you haven't yet found a name for. There is no need to minimise what you're experiencing.
It's all right to slow down, ask for company or say that you're not coping as well as you'd hoped. You can make room for how you feel without needing to decide what it all means right now.
A LITTLE SPACE TO BREATHE
If it helps, begin with one small thing.
These are gentle suggestions, not instructions or a test. Choose what feels useful and leave the rest.
Notice what you need
Perhaps it's a glass of water, a quiet moment, a short walk, some food or simply permission to rest. You don't need to earn a pause.
Make things smaller
Instead of thinking about the whole week, consider the next manageable moment. What would make the next hour a little easier?
Let someone know
If there's a person you trust, consider telling them that things feel difficult. You can ask them to listen without expecting them to fix anything.
IF FINDING THE WORDS IS DIFFICULT
“I'm having a difficult time at the moment. I don't need you to fix it, but could we talk or spend a little time together?”
REACHING OUT
Connection can begin with a simple conversation.
You don't need a polished explanation or a reason that sounds ‘serious enough’.
You might want someone to sit with you, to check in tomorrow or to help you find professional support. It's okay to be specific about what would help — and it's okay if you aren't sure yet.
If you're finding it hard to talk
Try writing a message, choosing just one person, or starting with “I'm not feeling like myself.” You can share as much or as little as you're ready to.
If someone you care about is struggling
Listen without rushing to reassure or offer solutions. A gentle “I'm here, and I'm listening” can help. If you're concerned about their immediate safety, seek urgent help.
HELP IS AVAILABLE
You can reach out to someone today.
You don't need to be at breaking point to ask for support. These independent services can help you find someone to talk to.
FREE LISTENING SERVICE · UK & IRELAND
Samaritans
116 123
Free to call, 24 hours a day, every day, if you need someone to listen.
FREE TEXT SUPPORT · UK
Shout
85258
If speaking feels difficult, text SHOUT to 85258 for confidential, 24/7 text support.
HEALTHCARE ADVICE · ENGLAND
NHS 111
111
If you need urgent mental health help but it's not an immediate emergency, call 111 and choose the mental health option.
If you or someone else is in immediate danger
Call 999 or go to your nearest A&E. This includes situations where someone has seriously harmed themselves or cannot stay safe. If you're unsure what to do and there is no immediate danger, NHS 111 can advise you.
Best Mind Therapy is not an emergency or crisis response service. Please use the services above if you need immediate help.
WHEN YOU'RE READY
There are different ways to find ongoing support.
You can explore these options at your own pace. There is no obligation to make a decision today.
Speak with your GP
Your GP can listen to what you're experiencing, consider any health concerns and talk through treatment or referral options. You can ask for an urgent appointment if you need help soon.
Explore NHS talking therapies
In England, many people can refer themselves for NHS Talking Therapies for anxiety and depression without first seeing their GP. Eligibility and local provision vary.
Find a local support organisation
Community and voluntary organisations can offer connection, information and practical support. You may find it helpful to explore services near you.
Understand your choices
Support might involve talking therapies, practical help, peer support or a combination. You deserve clear information and the freedom to ask questions about what is right for you.
QUESTIONS THAT MAY BE ON YOUR MIND
A few things worth knowing.
Do I have to be in crisis to ask for help?
No. You can seek support whenever something is affecting your wellbeing. You don't need to wait until things feel unbearable.
What if I don't know what's wrong?
That's okay. You can start by describing what you've noticed — perhaps difficulty sleeping, worry, feeling low or finding daily life harder than usual. A GP or qualified professional can help you explore what support might be useful.
What if I don't feel comfortable talking on the phone?
Writing a message to someone you trust may feel easier. You can also text SHOUT to 85258 for free UK-wide text support.
Can I ask for help on behalf of someone else?
Yes. You can contact appropriate support services for advice if you're worried about someone. If they or anyone else is in immediate danger, call 999.
Is this page a therapy booking service?
No. This page is here to offer reassurance, information and signposting, with no expectation that you book therapy. Best Mind Therapy does not provide a 24-hour crisis service.
A LAST THOUGHT, BEFORE YOU GO
You matter. And you deserve support.
You may not know what tomorrow will look like. You don't have to work it all out now. If there's one small thing you can do to care for yourself or reach towards someone else, that can be enough for this moment.
Shared with care by Gary Smith at Best Mind Therapy. This page offers general information and does not replace individual medical advice or urgent care.