Get help now
You’re not alone. We’re here.
If you’re being bullied, worried about someone, or just need to talk — there’s a clear next step below. Everything here is free and confidential.
Emergency
If you’re in immediate danger, call 999. If you need to talk to someone right now, Childline is free and open 24/7 — call 0800 1111.
Who are you?
I’m a young person
Being bullied, or seeing it happen. Real advice you can use today.
I’m a parent or carer
Spotting the signs, talking to your child, working with the school.
I’m an educator
Building an anti-bullying culture in your school or setting.
I’m a community leader
Running safe workshops, working with diaspora families.
Trusted helplines
Free, confidential, 24/7
Childline
For anyone under 19 in the UK. Free, confidential, any time.
Call 0800 1111 · childline.org.uk
NSPCC Helpline
For adults concerned about a child.
Call 0808 800 5000 · help@nspcc.org.uk
Samaritans
If you’re struggling to cope.
Call 116 123 · jo@samaritans.org
Calm right now
Tools to help you settle
If you’re overwhelmed, panicking, or just need to slow down — try one of these. They’re free, private, and they work.
Breathing Exercise
A 4-4-4-4 box breathing cycle to help you calm down. Follow the circle.
Box breathing (4-4-4-4) is used by emergency responders and the military to regulate stress. It’s safe for everyone.
Grounding Exercise
The 5-4-3-2-1 technique grounds you in the present moment using your five senses. It’s used by therapists to interrupt anxiety, panic, and dissociation. Take your time with each step.
Things you can SEE
Look around the room. Find five small details you might not normally notice — a shadow, a crack in the wall, the texture of a fabric, a reflection, a colour.
Take a moment. When you’re ready, move on.
Things you can TOUCH
Feel four different sensations — the fabric of your sleeve, the cool surface of a table, the warmth of your own breath on your hand, the floor under your feet.
Take a moment. When you’re ready, move on.
Things you can HEAR
Listen for three sounds — distant traffic, the hum of an appliance, a bird outside, your own breathing. Let them come and go.
Take a moment. When you’re ready, move on.
Things you can SMELL
Find two scents — soap on your hands, coffee, fresh air through a window, the smell of a book. If you can't find two, that's okay — notice the absence of smell.
Take a moment. When you’re ready, move on.
Thing you can TASTE
Notice one taste — a mint, a sip of water, the lingering taste of your last meal, or simply the air on your tongue.
Take a moment. When you’re ready, move on.
You’re here.
You’ve grounded yourself in the present moment. Notice how your body feels now compared to when you started. If you need to, you can run through it again.
Private Safety Plan Creator
Build your personal safety plan. Your information is stored only in your browser — it is never uploaded to any server. You can hide or reset it at any time.