A little help when you need it

My plan for difficult days

Filling this in when you're feeling calmer means you won't have to think straight when things get hard.

You can do it on your own, or with someone you trust. Answer as much or as little as you like. There are no right answers.

Need help now? Call Samaritans on 116 123, text SHOUT to 85258, or call 999 in an emergency. More numbers

Before you start

Nothing you type here is saved or sent to Kithstep. If you close the page, it's gone, so print it, save it as a PDF or take a screenshot when you're done.

If you share a phone or computer, think about where you keep your plan, and who might see it.

My plan

Thoughts, feelings, things I do, or situations that set me off.
People, places, times of day, things on my phone, or things people say.
What has helped before, even a little. There are ideas on When things feel too much.
Somewhere I can go, or someone I can be around, without having to talk about it.
A friend, a worker, my PA, a carer, family.
For example, sitting with me quietly, going for a walk, giving me space but checking in, or texting instead.
For example, keeping things I might hurt myself with out of reach, or with someone else.
For example, telling a named person straight away, calling Samaritans on 116 123, or calling 999 or going to A&E.
People, pets, plans, things I'm looking forward to, things I'd miss.
Someone who'd know how to help if they had a copy.
Samaritans: 116 123 (any time)  ·  Shout: text SHOUT to 85258  ·  Childline: 0800 1111 (18 or under)  ·  NHS 111 (mental health option)  ·  Emergency: 999

Keep it somewhere easy to find, like your phone's photos or your comfort box. It can help to give a copy to someone you trust, so they know how to help you too.

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Kithstep is not a support or crisis service, and we can't reply to messages quickly. If you need help, please use one of the services on these pages. These pages don't replace advice from a doctor or mental health professional.