Definition of crisis.

A crisis is defined by the individual’s own perception and experience. What may be a crisis for one person may not be the same for another. It’s important to recognize your own feelings and take appropriate action.

Download Safety Plan

A printable tool to help you recognise early warning signs, identify coping strategies, and know who to contact during difficult moments.

Traffic Light System

Green: Low Risk – Stable, but In Need of Extra Hand

You are generally stable and managing well with daily activities. However, you still need some extra hand in areas of life that may feel overwhelming.

Signs You’re in the Green Zone:

  • You are calm and composed.
  • You are generally maintaining a healthy social connections.
  • You are taking care of your physical health and maintaining your self-care
  • You have a positive attitude and are optimistic about the future
  • You can think clearly and logically. However,
  • You need help with practical matters like housing, finances, claiming benefits, legal battle or vocational support.

What You Can Do:

  • Contact family members or friends for support
  • Contact your GP or care coordinator, if you have one
  • If you are under long-term mental health services, contact your team.
  • Reach out to Citizen Advise Bureau for general advice.
  • Visit a Safe Space or community centre for non-urgent support.
  • Call MIND for mental health resources and information.

Amber Zone: Moderate Risk:

Right now, things might feel unmanageable, but you’re not alone — and you’re not in crisis just yet. This is your opportunity to take some early, empowering steps to protect your mental health and prevent escalation.

What You Might Be Noticing:

  • Feeling like you’re on the edge of a relapse or mentally declining.
  • Experiencing more worry, hopelessness, or irritability.
  • Having mood swings — feeling very low at times, then unusually high or energetic.
  • Struggling with concentration, thinking clearly, or daily functioning.
  • Eating and sleeping are out of balance, and it’s affecting your energy or mood.
  • You’re withdrawing socially or feeling suspicious or unmotivated.
  • Your medications don’t seem to help, or you’re considering changing them on your own.

What You Can Do

  •  Talk to someone you trust
    Let a friend, family member, or someone you’re comfortable with know how you’re feeling.
  • Visit a Safe Space or take quiet time
    Find somewhere peaceful where you can breathe, reflect, and feel safe. Many communities have local Safe Spaces designed for this exact need.
  • Join the 1in4 Forum – the UK’s largest online mental health community
    You can connect with others who are going through similar struggles.
  • Call the Samaritans – 24/7 listening support
    They’re here for you, no matter how big or small your struggles feel.
  • Call SANE – emotional support and mental health guidance
    Ideal when you’re overwhelmed, stuck, or just need someone to talk to.
  • Contact SPA – Single Point of Access
    SPA services are different in each local area, and they are your gateway to NHS mental health support.
    • To find the right SPA for you, search your local NHS Trust website or call your GP for the correct number.
    • SPA teams can help assess your current mental health needs and connect you with the right service, whether it’s urgent or ongoing care.
  • Talk to your GP
    Let your GP know what’s going on — especially if your medication isn’t working or you’re feeling worse. They can help make clinical decisions with you.
  •  Speak with your mental health team
    If you’re already under specialist care, check in with them. They can adjust your care plan and offer extra support.
  • Contact your care coordinator
  • Let them know you’re struggling. They can help you coordinate your next steps, book appointments, or check in more frequently

Red: High Risk – Immediate Mental Health Crisis

This is a severe and urgent situation. You or someone else may be in immediate danger. Taking urgent action is essential to stay safe.

Signs You’re in the Red Zone:

  • You are in distress, and you don’t know what to do next.
  • You may be thinking about harming yourself or ending your life.
  • You may have started to self-harm.
  • You feel extremely paranoid, believing someone wants to harm you.
  • You may become verbally or physically aggressive.
  • You’re experiencing hallucinations, delusions, or disorganised thoughts.
  • You feel vulnerable, and without help, you may experience serious harm.
  • Your speech is confused, and your thoughts aren’t making sense.
  • Whatever you try doesn’t seem to help—you feel stuck or hopeless.

What You can do:

  • Go directly to the nearest A&E (Accident & Emergency) if you can.
  • Ask a friend or family member to take you to A&E.
  • Contact your local Crisis Team or Rapid Response Mental Health Team.
  • Call NHS 111 or your local SPA (Single Point of Access) service.
  • Call 999 if you or someone else is in immediate danger.
  • Call the police if there is a threat of harm to yourself or others.

Crisis Contact Numbers (UK)

  • Emergency Services: 999
  • NHS 111: Non-emergency medical support
  • Samaritans (24/7): 116 123
  • Crisis Text Line: Text SHOUT to 85258

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