I need help now
Are you struggling to cope or feeling very low, anxious, or distressed? You are not alone. It is OK to ask for support. Talking to someone can really help.
If you are feeling overwhelmed or at breaking point, it’s really important to seek help as soon as possible. OpenPAWS doesn’t offer crisis support, but you can access support in several different ways.
If you need help during a mental health crisis, call 111 and select option 2 for your local NHS urgent mental health team, or 999 in a life-threatening emergency situation. You can also visit https://www.nhs.uk/nhs-services/mental-health-services/
Additionally, Hub of Hope is the UK’s largest mental health support directory and can direct you to support anywhere in the UK. Visit https://hubofhope.co.uk/
If you are struggling with any aspect of pregnancy or parenting, you should contact your Midwife or Health Visitor. They will be able to direct you to the most appropriate support in your local area. Some national services are listed below. You can also visit https://www.nhs.uk/baby/support-and-services/services-and-support-for-parents/
I'm panicking
If you’re having a panic attack or feel one coming on, try a simple breathing exercise or gentle tense-and-release. Reading this might help too…
Panic comes from anxious thoughts. They feel frightening, but they are just thoughts, not signs that something bad is about to happen. Your body is reacting with a surge of adrenaline, which can increase your heartbeat and breathing rate. It feels scary, but it’s not dangerous, and it will pass.
When you panic, you may breathe too quickly, which can lead to dizziness, chest tightness, or tingling sensations. Slowing your breathing can help your body to calm down.
Try this:
Breathe in through your nose for a slow count of 4…
Hold for 2…
Breathe out through your nose for slow count of 4…
Hold for 2…
Repeat for about two minutes.
Letting the feelings rise and fall while you breathe can help you notice that your scary thoughts don’t come true—they’re just thoughts. Over time, this can make future panic feel easier to manage.
You might also find our breathing exercises helpful. Visit our “Breathing” page using the button below.
Signposting
If you are struggling with your mental health or supporting someone who is, or you simply want to find out more about perinatal wellbeing, there are many organisations that can help, and this website is a great place to start. You might also need information about other mental health difficulties or specific support services.
Click the links below to explore a range of local and national organisations that support families during pregnancy and early parenthood.
