Anxiety and panic

Constant worry, dread, or panic attacks that arrive without warning.

Also searched as: anxiety disorder, panic attacks, GAD, agoraphobia.

Services for this

Samaritans

Free, 24-hour listening for anyone who is struggling — you do not have to be suicidal to call, and you do not have to give your name.

Samaritans 24/7 listening service

116 123
Call Samaritans, free, 24 hours a day
Free from any phone, including mobiles with no credit. Does not appear on itemised bills.
Open 24 hours, every day
- Free to call
- Freephone number
- You do not have to give your name
- Does not appear on an itemised bill
Checked 18 September 2026 against their own page

Samaritans Ireland

116 123
Call Samaritans, free, 24 hours a day
Free from any phone in Ireland, and it does not appear on itemised bills.
Open 24 hours, every day
- Free to call
- Freephone number
- You do not have to give your name
- Does not appear on an itemised bill
Checked 18 September 2026 against their own page

Shout

A free, 24/7 text service for anyone in crisis who would rather write than speak.

SHOUT to 85258
Text SHOUT to 85258
Free on EE, O2, Three, Vodafone and most other UK networks. Does not appear on your bill.
Open 24 hours, every day
- Free to call
- You do not have to give your name
- Does not appear on an itemised bill
Checked 25 August 2026 against their own page

Mind

Information and advice on mental health problems, treatment options and your rights — including how to get help when a service has said no.

0300 102 1234
Call the Mind Support Line
Open 9am to 6pm, Monday to Friday, except bank holidays.
Mon–Fri 09:00–18:00 (closed on bank holidays)
- Charged at your standard rate
- Interpreters available
Checked 25 August 2026 against an official government page

The Mix

Support for under-25s on anything at all — mental health, money, housing, relationships, drugs.

THEMIX to 85258
Text THEMIX to 85258
A 24/7 crisis text line, run with Shout.
Open 24 hours, every day
- Free to call
- You do not have to give your name
- Does not appear on an itemised bill
Checked 25 August 2026 against their own page

Breathing Space

Scotland's free, confidential phone line for anyone experiencing low mood, depression or anxiety.

0800 83 85 87
Call Breathing Space
Weekdays 6pm to 2am; weekends from 6pm Friday through to 6am Monday.
Mon–Thu 18:00–02:00; Fri 18:00–06:00; Sun, Sat 00:00–23:59
- Free to call
- Freephone number
- You do not have to give your name
Checked 25 August 2026 against their own page

C.A.L.L. Mental Health Helpline for Wales

Wales' 24-hour mental health listening and signposting line, in English and Welsh.

0800 132 737
Call C.A.L.L.
Free, 24 hours a day. You can also text 'help' to 81066.
Open 24 hours, every day
- Free to call
- Freephone number
- You do not have to give your name
Checked 25 August 2026 against their own page

988 Suicide & Crisis Lifeline

The United States' national crisis line. Call or text 988 from anywhere in the country, at any hour, free.

988
Call 988
Free from any phone in the US, 24 hours a day.
Open 24 hours, every day
- Free to call
- Interpreters available
Checked 25 August 2026 against their own page
988
Text 988
Texting reaches the same trained counselors as the phone line. Text AYUDA to 988 for a Spanish-speaking counselor.
Open 24 hours, every day
- Free to call
Checked 25 August 2026 against their own page
Start a chat
Chat with 988 online
Open 24 hours, every day
- Free to call
Checked 25 August 2026 against their own page
Connect
ASL videophone service for Deaf and hard of hearing callers
Open 24 hours, every day
- Free to call
Checked 25 August 2026 against their own page

Crisis Text Line

Free, 24/7 crisis support by text message with a trained volunteer counselor.

HOME to 741741
Text HOME to 741741
Free on most US carriers, and silent to use.
Open 24 hours, every day
- Free to call
- You do not have to give your name
Checked 25 August 2026 against their own page

SAMHSA National Helpline

A free, confidential treatment referral line for mental health and substance use, run by the federal government.

1-800-662-4357
Call the SAMHSA National Helpline
Free and confidential, 24 hours a day, 365 days a year.
Open 24 hours, every day
- Free to call
- Freephone number
- You do not have to give your name
Checked 25 August 2026 against an official government page

NAMI HelpLine

Information, resource referrals and support for people affected by mental illness, and their families.

1-800-950-6264
Call the NAMI HelpLine
Open 10am to 10pm Eastern, Monday to Friday.
Mon–Fri 10:00–22:00
- Free to call
- Freephone number
Checked 25 August 2026 against an official government page

9-8-8 Suicide Crisis Helpline

Canada's national three-digit crisis line. Call or text 988, free, in English or French, at any hour.

988
Call 988
Free from any phone in Canada, 24 hours a day.
Open 24 hours, every day
- Free to call
- Interpreters available
Checked 26 August 2026 against their own page
988
Text 988
Texting reaches the same trained responders as the phone line.
Open 24 hours, every day
- Free to call
Checked 26 August 2026 against their own page

Kids Help Phone

Free, 24/7 counselling and text support for young people across Canada, in English and French.

Lifeline Australia

Australia's national 24-hour crisis line — phone, text or chat, for anyone at any time.

13 11 14
Call Lifeline, 24 hours a day
Open 24 hours, every day
- Charged at your standard rate
- You do not have to give your name
Checked 25 August 2026 against their own page
0477 13 11 14
Text Lifeline on 0477 13 11 14
Open 24 hours, every day
- Charged at your standard rate
- You do not have to give your name
Checked 25 August 2026 against their own page
Start a chat
Start a Lifeline crisis chat
Open 24 hours, every day
- Free to call
- You do not have to give your name
Checked 25 August 2026 against their own page

Beyond Blue

Support for anxiety, depression and suicide, by phone and chat, with trained mental health professionals.

1300 22 4636
Call the Beyond Blue Support Service
Open 24 hours, every day
- Charged at your standard rate
Checked 25 August 2026 against their own page
Start a chat
Chat with a Beyond Blue counsellor
Open 24 hours, every day
- Free to call
Checked 25 August 2026 against their own page

Kids Helpline

Free, private counselling for anyone aged 5 to 25, by phone, webchat or email, at any hour.

1800 55 1800
Call Kids Helpline
Free from any phone, including mobiles.
Open 24 hours, every day
- Free to call
- Freephone number
- You do not have to give your name
Checked 25 August 2026 against their own page
Start a chat
Start a Kids Helpline webchat
Open 24 hours, every day
- Free to call
- You do not have to give your name
Checked 25 August 2026 against their own page

Text About It

Ireland's free 24/7 anonymous text service, for anyone who would rather write than speak.

HELLO to 50808
Text HELLO to 50808
Free on all Irish networks, and it does not appear on your bill.
Open 24 hours, every day
- Free to call
- You do not have to give your name
- Does not appear on an itemised bill
Checked 18 September 2026 against their own page

Aware

Support for people affected by depression, anxiety and bipolar disorder, and for the people close to them.

1800 80 48 48
Call the Aware Support Line
Open 10am to 10pm, every day.
Every day 10:00–22:00
- Free to call
- Freephone number
Checked 18 September 2026 against their own page

1737, Need to Talk?

New Zealand's national free counselling line — call or text 1737 any time to speak to a trained counsellor.

1737
Call or text 1737
Free from any phone in New Zealand, 24 hours a day.
Open 24 hours, every day
- Free to call
- You do not have to give your name
Checked 26 August 2026 against their own page
1737
Text 1737
Open 24 hours, every day
- Free to call
- You do not have to give your name
Checked 26 August 2026 against their own page

Lifeline Aotearoa

A 24/7 telephone and text counselling service staffed by trained volunteers and counsellors.

0800 543 354
Call Lifeline Aotearoa
Also reachable as 0800 LIFELINE.
Open 24 hours, every day
- Free to call
- Freephone number
- You do not have to give your name
Checked 1 August 2026 against their own page
4357
Text HELP to 4357
Open 24 hours, every day
- Free to call
- You do not have to give your name
Checked 1 August 2026 against their own page

Youthline

Free support for young people in New Zealand by phone, text, email or webchat.

0800 376 633
Call Youthline
Open 24 hours, every day
- Free to call
- Freephone number
- You do not have to give your name
Checked 21 August 2026 against their own page
234
Text Youthline on 234
Free to text.
Open 24 hours, every day
- Free to call
- You do not have to give your name
Checked 21 August 2026 against their own page

TelefonSeelsorge

Germany's national telephone and online counselling service, free and around the clock, on two freephone numbers and 116 123.

SIND — Den Landsdækkende Telefonrådgivning

Denmark's nationwide phone counselling about mental illness, run by SIND — not a crisis line.

7023 2750
Call SIND
Free and confidential. Everyone is welcome to call; no SIND membership is required.
Mon, Wed, Fri 09:00–15:00; Tue, Thu 10:00–16:00 (Closed Saturdays, Sundays and public holidays.)
- Free to call
- You do not have to give your name
Checked 27 August 2026 against their own page

MIELI Crisis Helpline

Finland's national crisis line, run by MIELI Mental Health Finland.

09 2525 0111
Call the crisis line
Hours not confirmed
- You do not have to give your name
- Charged at your standard rate
Checked 27 August 2026 against their own page

Mental Helse Hjelpetelefonen

Norway's 24-hour support line on 116 123, run by Mental Helse.

116 123
Call 116 123
Free from any phone in Norway, 24 hours a day.
Open 24 hours, every day
- Free to call
- You do not have to give your name
Checked 25 August 2026 against their own page

Kirkens SOS

Norway's largest round-the-clock crisis service, by phone and online, staffed by trained volunteers.

22 40 00 40
Call Kirkens SOS
Norway's largest round-the-clock crisis service, answered every day of the year including holidays.
Open 24 hours, every day
Checked 25 August 2026 against their own page

CVV — Centro de Valorização da Vida

Brazil's national emotional support line on 188 — free, confidential and open every hour of every day.

188
Call 188
Free from any phone in Brazil, 24 hours a day.
Open 24 hours, every day
- Free to call
- You do not have to give your name
Checked 21 August 2026 against their own page

SADAG — South African Depression and Anxiety Group

Southern Africa's largest mental health support organisation, running a national suicide crisis helpline and many condition-specific lines.

0800 567 567
Call the SADAG Suicide Crisis Helpline
Free from any phone in South Africa.
Open 24 hours, every day
- Free to call
- Freephone number
- You do not have to give your name
Checked 21 August 2026 against their own page

TelefonSeelsorge Österreich

Austria's free emotional support line on 142, staffed around the clock.

142
Call 142
Free from any phone in Austria.
Open 24 hours, every day
- Free to call
- You do not have to give your name
Checked 27 August 2026 against their own page

Hjálparsíminn 1717

Iceland's free helpline and chat from the Red Cross, open every hour.

1717
Call 1717
Free from any phone in Iceland.
Open 24 hours, every day
- Free to call
- You do not have to give your name
Checked 25 August 2026 against their own page

Píeta Ísland

Icelandic suicide-prevention and self-harm support line, open every hour.

552 2218
Call 552 2218
Open 24 hours, every day
- You do not have to give your name
Checked 25 August 2026 against their own page

Modrá linka

A Czech crisis line answered around the clock, at the cost of an ordinary call.

+420 608 902 410
Call +420 608 902 410
Nationwide, round-the-clock; you pay only your normal call rate.
Open 24 hours, every day
- Charged at your standard rate
- You do not have to give your name
Checked 25 August 2026 against their own page

TELL Lifeline

An English-language lifeline for anyone living in Japan, run by TELL.

0800-300-8355
Call TELL Lifeline
Their own page labels this number "TOLL FREE".
Mon 00:00–23:00; Tue–Thu 09:00–23:00; Fri 09:00–00:00; Sat 00:00–02:00; Sat 09:00–00:00; Sun 00:00–23:59 (We are available from Saturday 09:00 – Monday 23:00 (continuous service), Tuesday – Thursday 09:00 – 23:00, and Friday 09:00 – 02:00.)
- Free to call
- Freephone number
Checked 27 August 2026 against their own page

iCALL

A free, national counselling helpline and email service run by TISS, for anyone in India.

9152987821
Call iCALL
Mon–Sat 10:00–20:00
- Free to call
Checked 27 August 2026 against their own page

ERAN — עזרה ראשונה נפשית

Israel's emotional first-aid line on 1201, answered around the clock.

1201
Call 1201
Open 24 hours, every day
- You do not have to give your name
- Charged at your standard rate
Checked 21 August 2026 against their own page

National Institute of Mental Health, Sri Lanka

Sri Lanka's government-run National Mental Health Helpline.

1926
Call 1926
Hours not confirmed
Checked 27 August 2026 against an official government page

Vetlife

Confidential support for everyone in the UK veterinary community, including students and support staff.

0303 040 2551
Call the Vetlife Helpline
Hours not confirmed
- You do not have to give your name
- Charged at your standard rate
Checked 25 August 2026 against their own page

NHS Practitioner Health

A confidential NHS service for doctors, dentists and other health professionals with mental health or addiction difficulties.

0300 0303 300
Call NHS Practitioner Health
Hours not confirmed
- Free to call
- Confidential, with limits
Checked 25 August 2026 against their own page

Skalbes — Krīzes tālrunis 116 123

Latvia's state-funded round-the-clock crisis line on 116 123.

116 123
Zvani 116 123
Open 24 hours, every day
Checked 31 August 2026 against their own page

Jaunimo linija

Lithuania's free emotional support line for people aged 16 to 35, answered around the clock.

0 800 28 888
Skambink 0 800 28 888
Their own page scopes this line to callers aged 16 to 35.
Open 24 hours, every day
- Free to call
- You do not have to give your name
Checked 31 August 2026 against their own page

Reading and tools for this

WorksheetWorry window
Split what you can act on from what you cannot, and give the rest a fixed twenty minutes.

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