If you're in crisis
Help is available right now.
What you're feeling is real. There are people whose entire job is to talk to you through this — free, confidential, and trained for exactly this moment. Please reach out.
Call or text
- Spain
024
Línea 024 — confidencial, 24/7. Gratis.
- United Kingdom
116 123
Samaritans — free, 24/7, listening line.
- United States
988
988 Suicide & Crisis Lifeline — call or text.
Outside these regions
findahelpline.com — directory of crisis lines worldwide.
While you decide
If you're not ready to pick up the phone yet, that's okay. Try these — they don't fix anything, but they buy a little space:
- 1.Look around the room and name five things you can see. Out loud or in your head. Just name them.
- 2.Put your feet flat on the ground and notice the contact. Press down a little. Your weight is being held.
- 3.Take three slow breaths — longer out than in. Four counts in, six counts out. Three rounds.
None of this replaces a person on the other end of a line. It just buys a moment.
When the immediate moment passes
Crisis lines are for the moment. If you find yourself coming back to this page, the next step is finding ongoing support — someone you can keep talking to over weeks and months, not just right now.
That might be a therapist, a GP who can refer you, or a community mental health service. Many regions have low-cost or free options. findahelpline.com often has local-resource pages alongside the immediate lines.
If cost is the barrier, ask: many therapists offer sliding-scale fees, and most countries have publicly funded mental health services even when they're hard to find. A GP is usually a good first door.
About Bridge
Bridge is a self-guided practice tool for social anxiety — not therapy, not emergency care, not a substitute for either. If you're in crisis, the lines above are the right place. Please use them.