Hi, I'm sorry things have gotten to this point for you. You've done so well to come this far. We are here for exactly that reason, helping you through. This next part might be a little tough, but it will be worth it. If it gets too heavy, we can try this:
Breathe in for 4 seconds. Breathe out for 6 seconds. It can help to do it through the nose. Honestly, give it a try! The more rapid and shallow we breathe, the more air we take in, the more fuel there is for that feeling of panic. We’re taking a step to stop that right now. This is about getting through. This is about helping you.
Okay, we are going to do this next part briefly, not for long at all. Think about problems that seemed like the end of the world at the time, but that you've got through and put in your distant past. This too will someday be one of those instances, something behind and not confronting you, distorting the present. Don't try and solve all your problems right now, don't let them swamp you. At this moment when you're feeling like this, all that needs to be done is to try and clear your head.
Breathe in for 4 seconds. Breathe out for 6 seconds. You can use it whenever you need to.
Don't think about your issues, the future, the past. Today is what matters; just getting through today. All you'll ever have to do is get through one day, and you've done that many times before.
Times like these magnify thoughts making feelings overwhelming. Negative becomes automatic. I wouldn’t be surprised if it has clouded over remembering how strong and brave you have been in the past, how strong you are even now at this low point. You can be surprised at how strong you can be when you have to. Getting to here and reaching out took strength, didn't it? I’ve been to places like that too: made bad decisions, chosen harm over help, pain as a release instead of finding soothing and relief. At the time, it seemed like all that was available. And yet, I am still here, and while I still have dark thoughts from time to time, that is all they are now. Thoughts that won't come to fruition.
Don't think about your issues, the future, the past. Today is what matters; just getting through today. All you'll ever have to do is get through one day, and you've done that many times before.
If you need to talk right now, there is NHS 111 for help when you are in crisis but not in immediate danger. Alternatively, you can try calling (or text) the Samaritans on 116 123 or text SHOUT - Shout 85258, is a free, confidential, 24/7 text-messaging support service for anyone who is struggling to cope. Just text SHOUT to 85258. Not only are they specially trained for just this kind of circumstance, the empathy and objectivity they bring can do a world of good in a crisis. Remember, this is all about getting through today. That’s all you have to do.
Other useful contacts & resources:
Sane
SANE services provide practical help, emotional support and specialist information to individuals affected by mental health problems, their family, friends and carers.
Support Forum: www.sane.org.uk
Saneline: 0300 304 7000 (local rate on BT landlines) Open 4:30-10:30pm every day
MIND
A mental health organization offering a range of information and support, including counselling, peer support services, training and an A-Z guide for mental health services. www.mind.org.uk
Call: 0300 123 3393 Text: 86463
Email: info@mind.org.uk
Staying Safe
Information about how to make a Safety Plan can be found on this website for anyone struggling with suicidal thoughts or supporting someone else. It’s designed to offer hope, compassion and practical ideas on how to find your own way forward.
CALM
The Campaign Against Living Miserably (CALM) A helpline for men in the UK who are down or have hit a wall for any reason, who need to talk or find information and support.
Call: 0800 58 58 58 (5 pm-midnight every day or you can use their webchat service)
PAPYRUS - HOPELINEUK
HOPELINEUK for confidential support and practical advice including making a Safety Plan and Young Suicide Prevention. For people under 35 and those supporting them https://www.papyrus-uk.org/
Call 0800 068 4141
Text: 07860039967
Email: pat@papyrus-uk.org
Open 9 am - midnight every day (incl Weekends and Bank Holidays)
Other useful contacts for those local to the Milton Keynes area:
MK Mental Health Service
The Out-of-Hours Urgent Advice Line: 0800 0234 650.
Mind BLMK – Crisis Café
Our Crisis Café is available for everyone in Bedford, Luton, and Milton Keynes, between 5.00pm – 11.00pm each evening, 365 days a year.
Please call: 01525 722 225
If you would like further information about our Crisis Cafés, feel free to call us on 01525 722225 (open 9am – 4:30pm). Please note that we cannot offer crisis support over the phone during these hours.
Talk for Change
Urgent call: 01908 724365
Mon – Fri: 9 am – 5 pm
Email: cnw-tr.mkspa@nhs.net
All referrals reviewed by Urgent Care Team Telephone & Face-to-Face are available for urgent or critical presentations
North and Mid Beds Crisis Team
111 (then option 2)
https://www.elft.nhs.uk/service/13/Bedford-and-Mid-Bedfordshire-Crisis-Team
The Trust operates two 24hr urgent mental health assessment hubs in Bedfordshire and Luton.
Hub details:
Luton and South Beds Mental Health Assessment Hub
Calnwood Court, Calnwood Road, Luton, LU4 0LX
Tel: 01582 538631
A trained mental health professional will be able to offer assessment and support 24/7
Bedford & Mid Beds Mental Health Assessment Hub
Florence Ball, Bedford Health Village, 3 Kimbolton Road, Bedford, MK40 2NX
Tel: 01234 315691
A trained mental health professional will be able to offer assessment and support 24/7
Homelessness Prevention Support Service
Citizens Advice Milton Keynes are working in partnership with Milton Keynes Council to ensure local people have access to the help they need, ranging from housing options to debt management advice.
Specialist staff will provide detailed advice via telephone, video call and email to support people who are at risk of becoming homeless. https://www.miltonkeynescab.org.uk/homelessness-prevention/
Acorn House, 361 Midsummer Boulevard, Milton Keynes, MK9 3HP
Local Helpline: 0808 278 7991
Also available is the Online Homelessness Prevention tool which currently can be accessed via here https://www.milton-keynes.gov.uk/housing/need-somewhere-to-live if applicable you will be invited to contact a Homelessness Prevention Officer on 01908 253481
Other information on what housing help is available:
Information on those in danger of Homelessness and Rough Sleeping:
This includes the Rough Sleeper Outreach programme which can be contacted by email here: info@roughsleeperpartnership.co.uk