You may feel sometimes that you are struggling and unable to cope. However, you may not feel that you are at risk of seriously harming yourself. This means you can keep yourself safe at this time.  

It is still important to seek help if you are aware of an increased need for support, potentially from your GP, Practice Mental Health nurse (if available) or via NHS24 by dialing 111 (choosing the mental health support option).  

It may also be helpful to be aware of the steps you can take to keep yourself well if you need help, and your GP or 9-5 support options are not available.

You can contact a crisis/out of hours support line to talk about how you are feeling, even if you are not at risk of harm to yourself in that moment. A list of crisis/out of hours supports can be found at the bottom of this webpage. 

As well as crisis/out of hours support, there are also more general organisations and agencies that can provide information, advice and support, such as the one’s below;

Adults: 

• Change Mental Health 

Change Mental Health’s national advice and support service can provide support and signposting for a wide range of topics, such as looking after your own mental health or caring for someone with mental health problems. The service helps to connect people with the most appropriate local support. 

Further information and contact details for this service can be found on the Change Mental Health website.

• Mind  

Whilst Mind predominantly works over England and Wales, their website has a variety of resources and information regarding supporting mental health, including in times of crisis. 

Further information, along with resources can be found on Mind’s website.

Young People: 

• Childline 

Whilst Childline provides a crisis/out of hours support (information at the bottom of this webpage), they also have a website full of resources and information for children and young people.  

Their website can be found on the Childline website. 

• Young Minds  

Young Minds is the leading UK charity fighting for a world where no young person feels alone with their mental health. On their website they have a variety of resources and information for parents and families.  

Learn more on the Young Minds website.

Building your own personal tools to help in periods of heightened stress can also be very powerful and reassuring. This can help to feel more in control when stressful situations arise. It can also help to think about your energy levels at these more stressful times. It can be helpful to think about what boosts your energy levels and drains your energy and finding balance where you can. Friends and family may be able to help consider this with you. Again, this will be a very personal picture. Some people find that movement can also be both an energy boost and a regulator.  

When thinking about things which help you to stay well or to boost your energy levels, it may help to explore your sensory preferences – consider lighting, noise levels, the impact of busy spaces on how you feel and what does your safe space look like. The weather, temperature, and time of year can also have an impact and may be something to consider.  

If you like a (quiet) calm space where you can access your interests or hobbies you may find that spending time focusing on these things in that space, can help to both distract and lower stress in the moment. Some people like to watch a familiar programme or video while for others it might be spending time outdoors or at the gym. Your list of tools will be very personal and relevant to you. There is no right or wrong and different tools can help at different times. 

Making a list of your wellbeing tools either on paper or in your head, and doing some of them, can be helpful to keep you well until you can access your wider support.  

If there is a risk of self-harm, you may find the Self Harm Network Scotland website helpful. They provide support between 6pm-10pm 7 days a week, and you can send a message which they will respond to.

Some people like to write down how they are feeling and what might be causing distress. This may be shared with family, friends and wider support like our Community Advice Services:  

You can contact us nationally via our Autism Advice Line. 

Or if you live in Fife via our One Stop Shop.  

Or if you live in Dundee via Connections.

 Please note that our Community Advice Services are only available during their relevant opening hours (information about opening hours can be found on the service webpages linked above). However, during these hours, we can respond to your email and, if preferred, we can arrange a phone call to provide a listening ear and possibly offer wider information, signposting, and guidance to you.

If you feel you are at risk of seriously harming yourself and do not feel you can keep yourself safe, you must call for emergency services on 999 or go to your local Accident and Emergency Department.

When in crisis, you may have thoughts to cause serious harm to yourself. This means that you cannot keep yourself safe. This section is here to help you know what to do if you experience these thoughts “out of hours”, when normal services including your own GP is closed. 

• Contact a trusted person, or a crisis/out of hours support line as soon as you can. There are people who are waiting to help you. A list of crisis/out of hours support can be found at the bottom of this page. 

• Be honest with your trusted person, or the crisis/out of hours support line worker. 

• Stay with your trusted person or stay on the phone with the crisis/out of hours support line worker, until you are sure you are safe and they are also sure you are safe. 

• If you have any items in your home that you feel you may use to cause harm to yourself, try and lock them away, out of site, or dispose of them. Give them to a trusted person if they are with you. 

• Write down how you are feeling, trying to think about any positives – people, places and interests, as well as any negative feelings or thoughts you might be feeling at this time. Your trusted person, or the person you are on the phone to, will be happy to talk this through with you. 

• If you still do not feel you can keep yourself safe, or the person supporting you doesn’t feel you are safe, you may be asked to go to a place of safety. This could be a hospital environment with clinicians who can help. An emergency services worker (such as an ambulance worker, or a police officer), may support you there. 

• If you cannot keep yourself safe, or you cannot access a trusted person or phoneline, you can access your local Accident and Emergency department or phone 999. It is important that you tell them that you feel you may harm yourself.

When you feel safe, you may want to reach out to a trusted person, whether that be a family member, friend or professional to write a safety plan reminding yourself of what to do if you experience this again. Below are some examples of safety plan templates; 

• Samaritans, Creating a Safety Plan

• Self-Harm Network, Safe Plan 

• AASP safety plan and supporting materials

• PAPYRUS, the national charity dedicated to the prevention of young suicide (under the age of 35) has a helpline called Hopeline247, through their helpline and platform they can also support with development of safety plans.

You may be visiting this page as you are concerned that somebody else is in crisis during “out of hours” and you may be looking to figure out what you can do to help. This might be a loved one or someone else you know. 

• Give the person an opportunity to talk. Sometimes, having someone who is willing to listen, non-judgmentally and compassionately, can help. 

• Signpost them to this resource, or to some of our other resources on our website, such as the crisis/out of hours support options at the bottom of this page. 

• Contact NHS111 (choosing the mental health support option) if you have concerns, or 999 if a person is in immediate danger. 

• You can also contact your local social work department and ask to speak to the on-call duty social worker if you have concerns for someone. 

• If you are supporting someone who is actively suicidal, please see this page from the Samaritans 

• If you are using the advice above from Samaritans to support an autistic person, please consider the following adjustments if applicable: 

• • Consider the person’s preferred communication methods, they may prefer to use text or written communication, rather than verbal communication. However, telephone or face-to-face support is always preferred, as you will be able to know if the person is safe or not. 

• • Ensure the language you are using is clear. An autistic person may struggle with vague descriptions, open-ended questions, and/or idiomatic language if they are in distress. 

• • The person may require time to process and think, therefore sometimes you may not get an immediate answer. It is important to stay calm in these moments and give people time. 

• • Try to communicate with the police, or NHS workers, about the person’s communication and interaction differences if they do require medical assistance. 

• • Be mindful that some people may have had negative interactions with the police, ambulance services, or mental health teams in the past and may need more reassurance and support. 

Once the person is safe, it might be worth exploring writing a safety plan reminding them of what to do if they were to be in crisis again. If this is something the person would like to do, it is best to complete a safety plan with a trusted person, whether that be a family member, friend or professional. Below are some examples of safety plan templates; 

• Samaritans, Help Someone Create a Safety Plan

• Self-Harm Network, Safe Plan 

• AASP safety plan and supporting materials

• PAPYRUS, the national charity dedicated to the prevention of young suicide (under the age of 35) has a helpline called Hopeline247, through their helpline and platform they can also support with development of safety plans.

NHS 24 

NHS24 is a 24-hour health service for Scotland. When calling, there is the option to access their Mental Health Support hub. 

Phone: 111

Website: https://www.nhs24.scot/

Samaritans 

Anyone can contact Samaritans, no matter what age you are. Samaritans is a 24-hour, 365 days a year helpline offering emotional support for anyone feeling down, distressed or struggling to cope. 

Phone: 116 123 

Email: jo@samaritans.org 

Website: www.samaritans.org  

Shout 

Shout is the UK’s free, confidential, 24/7 text messaging service for anyone of any age struggling to cope.  

Text the word ‘Shout’ to 85258 

Website: https://giveusashout.org/

Breathing Space 

A confidential phoneline for anyone over the age of 16 in Scotland who are experiencing low mood, anxiety or depression. 

Opening Hours: Monday to Thursday, 6pm to 2am, and Friday from 6pm until Monday 6am 

Phone: 0800 83 85 87 

Website: www.breathingspace.scot 

PAPYRUS 

PAPYRUS is the national charity dedicated to the prevention of young suicide. 

Hopeline247 is their helpline for young people (under the age of 35) at risk of suicide or for those concerned that a young person may be suicidal. 

Phone: 0800 068 41 41 

Text: 88247 

Email: pat@papyrus-uk.org  

Website (with LiveChat available): https://www.papyrus-uk.org/  

Silver Line 

The Silver Line is a helpline run by Age UK which is a free, confidential telephone service for older people. The Silver Line provide friendship, conversation and support 24hours a day, 7days a week. 

Phone: 0800 4 70 80 90

Website: https://www.thesilverline.org.uk/

Cruse Scotland 

The free bereavement helpline provided by Cruse Scotland is open to anyone in Scotland. It is the first point of contact where people can talk in confidence about their grief.  

Opening Hours: Weekdays, 9am-8pm, and weekends 10am-2pm 

Phone: 0808 802 6161 

Email: support@crusescotland.org.uk 

Website (with LiveChat available): https://www.crusescotland.org.uk/  

Childline 

Childline is a free, private, and confidential service for anyone under 18 in the UK, whatever the worry, and whenever help is needed. Childline is open 24hours a day, 7days a week. 

Available: 24 hours, 7 days a week 

Phone: 0800 1111 

Website (with option to set up an account to send messages directly to a counsellor): https://www.childline.org.uk/get-support/1-2-1-counsellor-chat/  

NSPCC Helpline 

Provides 24/7 help and support from trained helpline counsellors to thousands of parents, professionals and families. 

Phone: 0808 800 5000 (as of December 2025, this is currently only available 10am-4pm, Monday to Friday) 

Email: help@nspcc.org.uk 

Website: http://www.nspcc.org.uk

Winston’s Wish 

Winston’s Wish is a grief charity for children and young people aged 25 or under across the UK who are bereaved or facing the death of someone important. Children and young people can get instant access to expert bereavement support via phone, live chat, email or text/whatsapp. 

Opening Hours: 8am-8pm, Monday to Friday 

Phone: 08088 020 021 

Email: ask@winstonswish.org or an online form is available here. 

Text / WhatsApp: 07418 341 800 

Website (with LiveChat available): https://winstonswish.org/supporting-you/

Angus Community Wellbeing Centre – The Beacon 

The Beacon is a Community Wellbeing Centre offering community support to anyone experiencing emotional distress living in Angus aged 16 and over. The option of face to face, phone, text, email, or reaching out via social media is available. 

Opening Hours: 12noon – 12midnight, 7days a week, every day of the year 

Address: The Beacon, Kirk Square, Arbroath, DD11 1DX 

Email: TheBeacon@hillcrestfutures.org.uk 

Phone: 0800 135 7899 

Text: 07418 632399

Facebook: @TheBeaconAngus 

Instagram: @TheBeaconAngus

Website: https://hillcrest.org.uk/hillcrest-futures/our-services/the-beacon/

Dundee’s Wellbeing Support Service – Hope Point 

Hope Point, offers 24/7 support for adults (16+) experiencing emotional distress in Dundee. The option of face to face, phone and text support is available around the clock. The team provide short term support for those experiencing distress, overwhelm or suicidal thoughts. Hope Point delivers a peer support model and does not provide counselling or clinical advice. 

Address: Hope Point, 4 South Ward Road, Dundee , DD1 1PN 

Phone: 0800 955 0008 

Text Number for support: 01382 604 123 

Website: https://penumbra.org.uk/services/hope-point-dundee-wellbeing-support/  

Edinburgh Crisis Centre 

Edinburgh Crisis Centre offers 24/7 support for adults (16+) who are experiencing a mental health crisis or distress. The centre also offers support to carers of those in a mental health crisis.  

The service is contacted through the helpline, text or email service, and emotional and practical support is provided. Through these methods, an in-person or virtual appointment can be made, usually on the same day. During an appointment, the option of an extended stay at the centre of up to 24hours can be discussed.   

Address: Edinburgh Crisis Centre, 4 Smith’s Place, Edinburgh, EH6 8NT 

Phone: 0808 801 0414 

Email: crisis@edinburghcrisiscentre.org  

Text number for support: 07927 442 9075

Website: https://edinburghcrisiscentre.org.uk/ 

Sams Cafe – Fife 

Sam’s Cafe Drop-in Session are open to people aged 16+, offering one to one peer support for people looking for support around mental health, crisis support or suicidal thoughts. The support is free, and accessible afternoons, evenings and weekends. No appointment or referral necessary. Sam’s Cafe Drop-in Sessions take place in Kirkcaldy, Dunfermline and Leven. Further information can be found on their website

Website: https://www.samh.org.uk/about-us/our-work/sams-cafe  

The Nook – Glasgow 

The Nook is a walk in hub that provides support to young people aged 10+, families and adults experiencing mental health problems impacting day-to-day living, as well as to people supporting others, whether it be friends, family or work colleagues.  

The Nook, as well as being a walk in offers a variety of services, such as information and resources, opportunities for social connections, self-help sessions, therapeutic wellbeing activities, talking therapy as well as bookable appointments. 

Opening Hours: 10am – 5pm, Monday to Friday, and 10am – 4pm on Saturday and Sunday, appointment slots and activities taking place between 5pm and 7pm on weeknights. 

Address: The Nook, Brunswick House, 51 Wilson Street, Glasgow, G1 1UZ 

Website: https://www.samh.org.uk/about-us/the-nook/nook-glasgow 

Mental Health Resilience Service – Midlothian 

This is a team of mental health practitioners from Midlothian Health and Social Care Partnership and Penumbra. Providing short-term support for adults (18+) in Midlothian who are experiencing mental distress or crisis. No referral is required to access this service.  

Opening Hours: Monday to Sunday, 8am-8pm 

Phone: 0800 118 2962 

The Neuk – Perth

The Neuk provides a safe and supportive environment for individuals experiencing a mental health crisis or struggling with thoughts of suicide. Dedicated to providing specialist care, crisis intervention and support services tailored to needs. 

Opening Hours: 7 days a week, 9am-9pm 

Address: The Neuk, 18 St Pauls Square, Perth, PH1 5QW 

Phone: 07916 292603 

Email: support@theneuk.org

Website: https://anchorhouseperth.org/find-help-at-the-neuk-crisis-support-guidance/