If you are experiencing severe distress, flashbacks, or feel unsafe, please utilize the immediate safety resources listed below. You do not have to carry this alone.
Emergency Services
112
Crisis Hotline (Telefonseelsorge)
0800/1110111
0800/1110222
Emergency Services
115
Local Mental Health Line
Contact local clinic
Befrienders Worldwide
befrienders.org
IASP Crisis Centers
iasp.info/resources/Crisis_Centres
Our team will prioritize reaching out to you as soon as possible.
Find a Calm Space: If possible, seat yourself in a quiet area and plant both feet firmly on the floor.
Focus on Breathing: Inhale slowly through your nose for 4 seconds, hold for 4, and exhale through your mouth for 4.
Remind Yourself: Say silently or aloud, 'I am in a different space right now, and I am physically safe.'
Reach Out Instantly: Call one of our verified local emergency hotlines or text a trusted advocate immediately.
Limit Stress Stimuli: Dim bright lights, turn off distressing news, and allow your body a moment to settle.