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If you are in immediate danger

If you may hurt yourself or someone else, cannot keep yourself safe, or are in immediate danger, contact your local emergency service or go to the nearest emergency department. Tell a trusted person who can stay with you.

If someone monitors your device, use a safer device when seeking help; change or clear records only if doing so will not increase danger.

Finding support

Where to Turn, and for What

These directories are international and searchable by country. We do not duplicate national numbers here, because a number that has quietly changed is more dangerous than no number at all.

Verified regional services

International

  • Befrienders Worldwide

    befrienders.org · Varies by centre

    Emotional-support centres in over 30 countries.

    Last verified 2026-08-01. Services change — please check locally.

  • Find A Helpline

    findahelpline.com · Varies by country

    Free, confidential support lines, searchable by country.

    Last verified 2026-08-01. Services change — please check locally.

  • IASP Crisis Centre Directory

    iasp.info · Varies by centre

    International Association for Suicide Prevention directory.

    Last verified 2026-08-01. Services change — please check locally.

Which kind of support

Mental-health care
A licensed psychologist, counsellor, psychiatrist, doctor, community mental-health service or recognised clinic can help assess persistent or worsening distress.
Relationship abuse and coercion
A specialist domestic-abuse, sexual-violence or safeguarding organisation can help with confidential risk assessment and safety planning.
Immediate danger
Contact your local emergency service or go to the nearest emergency department. If possible, involve a trusted person who can remain with you.
Choosing a provider
Ask about qualifications, confidentiality, fees, cultural understanding, accessibility and experience with your concern.

About this workbook

This workbook is educational. It does not provide diagnosis, therapy, medical advice or emergency services. It cannot replace a qualified mental-health professional, doctor, counsellor, social worker or domestic-abuse advocate.

If someone monitors your device

Nothing on this site can clear your browsing history. If someone monitors this device, seeking help from one they cannot access is safer — and the workbook says the same, including advice to keep the personal support plan page separate from the rest, and to change or clear records only if doing so will not increase danger.

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