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Self-help

You may find the below contacts and resources helpful to support yourself before/while accessing counselling., or should you find yourself in crisis.

Emergency Services - 999

NHS - 111

Samaritans - 116123

jo@samaritans.org

 

SHOUT 24/7 Crisis Text Support - 85258

Northamptonshire Mental Health Support 24/7 - 0800 448 0828

CALM - 0800 585858

https://www.thecalmzone.net/get-support

Papyrus  Prevention of Young suicide

0800 068 4141

07860039967

pat@papyrus-uk.org

Childline on 0800 1111 

Children and Young People’s Mental Health Service (CYPMHS) Crisis Team are available 24/7 on 0800 170 7055 

Northamptonshire Rape Crisis (NRC) also provide support on 0300 222 5930 

Leicester Rape Crisis - 0116 255 8852

https://www.nhs.uk/mental-health/self-help/

https://stayingsafe.net/

https://www.mind.org.uk/information-support/

Here's a just a few grounding techniques which you may find useful.

 

5-4-3-2-1 METHOD

Working backward from 5, use your senses to list things you notice around you. For example, you might start by listing five things you hear, then four things you see, then three things you can touch from where you’re sitting, two things you can smell, and one thing you can taste.

Make an effort to notice the little things you might not always pay attention to, such as the colour of the flecks in the carpet or the hum of your computer.

SQUARE BREATHING

Breathe in counting to 4, hold for 4, breathe out for 4, rest for 4, and repeat.

DESCRIBE A COMMON TASK

Think of an activity you do often or can do very well, such as making coffee, locking up your office, or tuning a guitar. Go through the process step-by-step, as if you’re giving someone else instructions on how to do it.

PRACTICE SELF-KINDNESS

Repeat kind, compassionate phrases to yourself:

“You’re having a rough time, but you’ll make it through.” “You’re strong, and you can move through this pain.” “You’re trying hard, and you’re doing your best.”

Say it, either aloud or in your head, as many times as you need.

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