Home › Free resources › Getting help now
Getting help now
If you're struggling right now, you don't have to wait for an appointment. Here's who you can contact, any time of day or night.
Urgent support · Southend and south Essex
I'm not a crisis service, and I can't always reply straight away. If you need help urgently, please use one of the services below.
Urgent support, any time
Call 111 and choose the mental health option. Free, 24 hours a day, for adults in Essex. You can call for yourself or for someone else.
NHS 111, mental health option
Text SHOUT to 85258 for free, confidential text support, 24 hours a day. If you're under 19, text YM to 85258.
Shout
Call free on 116 123, any time, day or night. Or email jo@samaritans.org.
Samaritans
Call 0800 58 58 58, 5pm to midnight, every day. Free and confidential, for anyone who's struggling.
CALM
Local support in Southend and south Essex
NHS Talking Therapies: Therapy For You
Free NHS talking therapy for adults in Southend, Castle Point and Rochford. You can refer yourself.
South East and Central Essex Mind
Counselling, support and advice in Southend and the surrounding area. Monday to Friday, 9am to 5pm.
STARS (drug and alcohol support, Southend)
Free support for adults in Southend with drug or alcohol use, and for people affected by someone else's use.
Open Road (drug and alcohol support, Essex)
Free support for adults across Essex, including Castle Point and Rochford.
Your GP
Ask for an urgent appointment, or ask your surgery about local support.
If you're worried about someone else
If you're worried about someone else, you can call 111 or Samaritans on their behalf. If they're in immediate danger, call 999.
A one-page list to keep on the fridge or in your bag
Details checked October 2026. Services sometimes change their numbers or hours, so please check before you call.
More free resources
A simple exercise that uses your senses to bring you back to the present when anxiety or panic takes hold.
The 5-4-3-2-1 grounding technique
About 2 minutes · Printable
A steady four-count breathing pattern that helps calm your body when you're anxious or stressed.
Box breathing
About 4 minutes · Printable
Thought record worksheet
A worksheet to help you notice anxious or self-critical thoughts and find a kinder, more balanced view.
10 to 15 minutes · Printable worksheet