A little help when you need it

I don't know how to tell someone

Telling someone you're struggling can feel scary. Lots of people worry about being judged, or about what will happen next.

People who care about you would usually much rather know. You don't have to find the perfect words, and you don't have to say everything at once.

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

Messages you can send

Copy one, change it, send it

Sometimes writing it down is easier than saying it out loud. Tap Copy, paste it into a text or message, and change any words you like.

To start a conversation

I'm not OK at the moment and I don't know how to say it. Can we talk?

When it's hard to say out loud

Can I talk to you about something? It's hard to say out loud, so I'm messaging first.

When you need someone now

I'm struggling and I don't want to be on my own right now. Can you call me or come over?

If you've been hurting yourself

I've been hurting myself to cope with how I feel. I'm telling you because I want some help.

When you just want them to listen

Please don't panic. I just need you to listen for a bit.

To your worker or PA

Things have been really hard lately. Could we have some time to talk at our next meeting, or sooner?

To book a GP appointment

I'd like an appointment to talk about my mental health. I've been finding things really hard.

Other ways in

Things that can make it easier

  • Pick someone you feel safe with, like a worker, your PA, a carer, a friend or your GP.
  • Talk side by side, on a walk, in the car or while doing something, if face to face feels too much.
  • Show them a page like this one, or your plan for difficult days.
  • Start small. "I've been finding things really hard lately" is enough.
  • Talk to someone you don't know first, if that's easier. Samaritans, Shout and Childline won't judge you, and you don't have to give your name.
What happens next

Will they tell anyone?

If you tell a worker, carer, teacher or doctor, they may need to share it with others to help keep you safe. That's not you getting in trouble. It's so you get the right support.

It's OK to ask them before you start: "If I tell you something, who else will know?" A good worker will be honest with you about that.

Your privacy. There's no sign-up or payment, and Kithstep doesn't track who reads these pages. But pages you visit can still show in your browser history. If you share a phone or computer, use a private or incognito tab.

The yellow Leave this page button (or the Esc key on a computer) takes you straight to the BBC weather page. It can't delete your history.

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.