When you can’t get started
Start here
habits
One small thing you could do
Pick the ONE habit that would make the others easier, and formally excuse yourself from the rest of the list — write the others down on a "later, in order" page so your brain believes they're queued, not abandoned. Then do today's smallest version of the one.
Pick as many as fit.
Or change what feels heavy:
What are you trying to do?
No cookies, no account, nothing saved — what you pick lives in this page and goes when you leave.
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In the UK
It sounds heavy. We’re here.
In the US
In the UK · Samaritans
Worried about someone else? What helps →
In the US · National Domestic Violence Hotline
Call 1-800-799-7233Text START to 88788
In the UK · National Domestic Abuse Helpline (Refuge)
For men in the UK · Men’s Advice Line Lines open Monday to Friday, 10am to 5pm
Outside those hours: Samaritans will listen any time, on 116 123.
Need somewhere safe to sleep tonight? What to do, step by step →
In Scotland, Wales or Northern Ireland · your nation’s own 24-hour line
Scotland: 0800 027 1234Wales: 0808 80 10 800Northern Ireland (18+): 0808 802 1414
In the US · Childhelp National Child Abuse Hotline
Call 1-800-422-4453Text GO to 1-800-422-4453
In the UK · Childline
An adult worried about a child? Childhelp takes those calls too. In the UK: NSPCC, 0808 800 5000, 10am to 4pm, Monday to Friday.
Under 18 and told to leave home, or not safe there? What to do, step by step →
Can’t talk out loud? Childline’s 1-2-1 chat → You make a free account first (no email needed).
It was not your fault.
In the US · RAINN — National Sexual Assault Hotline
Call 1-800-656-4673Text HOPE to 64673
In England and Wales · Rape Crisis (16+)
18 or under in the UK? Childline, any time: 0800 1111.
In Scotland · Rape Crisis Scotland (13+) Lines open every day, 5pm to midnight
Call 08088 01 03 02Text 07537 410 027
Outside those hours: Samaritans will listen any time, on 116 123.
In Wales or Northern Ireland · 24-hour lines that cover sexual violence
Followed, watched or harassed? What to do, step by step →
In the US · VictimConnect Resource Center
Call 1-855-484-2846Text 1-855-484-2846
In the UK · National Stalking Helpline (Suzy Lamplugh Trust) Lines open Monday and Wednesday, 9:30am to 8pm. Tuesday, Thursday and Friday, 9:30am to 4pm
Outside those hours: Samaritans will listen any time, on 116 123.
Someone sharing, or threatening to share, intimate images of you?
StopNCII.org (18+): help stop them being shared online →
In the UK · Revenge Porn Helpline (18+) Lines open Monday to Friday, 10am to 4pm, excluding bank holidays
Outside those hours: Samaritans will listen any time, on 116 123.
Under 18 in the images? In the UK, Childline can help you get them removed (Report Remove): 0800 1111. In the US, NCMEC can point you to Take It Down, any time: 1-800-843-5678.
Forced or tricked into work or sex?
In the US · National Human Trafficking Hotline
Call 1-888-373-7888Text 233733
In the UK · Modern Slavery & Exploitation Helpline (Unseen) Lines open 8am to 6pm, Monday to Sunday (reduced hours until further notice)
Outside those hours: Samaritans will listen any time, on 116 123.
An older person being hurt, neglected or exploited?
In the UK · Hourglass (older people and abuse)
Call 0808 808 8141Free text 078 6005 2906
If any of this is about you: call 988 in the US or Samaritans on 116 123 in the UK. In danger: 911 / 999. Someone to talk to →
Afraid of someone at home? Domestic abuse lines → Worried someone checks this device? Browse more privately →
About a child? Childline 0800 1111 in the UK, Childhelp 1-800-422-4453 in the US.
Sexual assault: RAINN 1-800-656-4673 in the US, Rape Crisis 0808 500 2222 in England and Wales.
In danger now: 911 in the US, 999 in the UK.
A teen or young adult in the US? Love Is Respect, any time: 1-866-331-9474, or text LOVEIS to 22522.
18 or under in the UK? Childline, any time: 0800 1111.
If you’re over 18: domestic abuse lines →
Worried someone checks this device? How to browse more privately →
Someone to talk to, and more →
Thinking of ending your life, or in danger? 988 (US) · Samaritans 116 123 (UK) · 911 / 999
The lamp is on. Whenever you’re ready:one more small step →someone to talk to →