You are not alone

Talk to someone.
Today.

If you're struggling, please reach out. These are the UK lines we trust and fund — all free, all confidential.

You are not alone

CALM ZONE - 5pm - Midnight 365 days a year

116 123

You don't have to know what to say. Just pick up.

Free · 24/7

Samaritans

116 123

If you need someone to talk to, any time, any reason.

5pm – Midnight

CALM (Campaign Against LivingMiserably)

0800 58 58 58

A lifeline for men in the UK, open every single day.

Free · 24/7 text

Shout

Text SHOUT to 85258

If you'd rather text than talk — a real person replies.

Mon–Fri 9–6

Mind

0300 123 3393

Information, advice and signposting to local services.

If you'd rather start small

Try a five-minute check-in.

1. Name the feeling out loud, no judgement.

2. Move — a walk round the block counts.

3. Message one person you trust. Anything. "Hey."

4. If it's heavier than that, scroll up. Pick a number.

Looking out for someone else?

How to start the conversation.

Ask twice. "How are you, really?"

Listen without fixing. Silence is fine.

Offer something specific — a walk, a coffee, a Tuesday.

Send them this page. Quietly.

Where our 5% goes