Waiting for support can feel frustrating or difficult — especially when things feel overwhelming.

There are small things you can do in the meantime to help manage stress and anxiety.

Simple Ways to Support Yourself at Home

1. Breathing for Calm

Try slow breathing:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 6 seconds

Repeat for a few minutes to help your body settle.

2. Grounding Yourself

If thoughts feel overwhelming:

• Name 5 things you can see
• 4 things you can touch
• 3 things you can hear

👉 This can help bring your focus back to the present moment.

3. Gentle Routine

• Try to keep regular sleep and meal times
• Get outside for a short walk where possible
• Keep expectations small and manageable

4. Talking to Someone You Trust

Even one conversation can help:

• A friend
• A family member
• A support worker

👉 You don’t have to explain everything — just sharing can help.

5. Be Kind to Yourself

If things feel difficult:

• What you’re feeling is valid
• You are not alone in feeling this way
• Support is on the way

If You Are in Crisis — Please Reach Out

You do not have to face a mental health crisis alone

If you are feeling:

• Overwhelmed or unable to cope
• At risk of harming yourself
• In emotional crisis

👉 Please seek help immediately

You can:

• Call NHS 111 and select the mental health option
• Contact your GP urgently
• Call 999 or go to A&E if you are in immediate danger

A gentle but important reminder

It can feel easier to withdraw or isolate when things are difficult — but support is most important in those moments.

👉 Reaching out is a strong and important step.