If you or someone you know needs immediate help, call the emergency hotline number in your region1-6:

• United States: 911
• United Kingdom: 999/112
• Singapore: 1-767
• Australia: 000
• New Zealand: 1737
• France: 3114

If you need to talk to someone, you may call the respective non-emergency hotline in your region that will connect you with a trained counsellor who can hear you out.1-6 Reaching out also includes talking to your friends and loved ones, as well as with a healthcare professional, such as your primary care provider.7

Perhaps you don't feel comfortable talking to someone else, or you would prefer to handle things yourself. In this case, self-care resources are available to help you help yourself:

• Caring for your mental health - webpage by the National Institute of Mental Health
• MindSG HealthHub - webpage by Ministry of Health Singapore

In general, self-care involves taking time out of your daily schedule to do things that bolster your physical and mental health8:

• exercise
• eating healthy
• remaining hydrated
• maintaining a consistent sleep schedule
• engage in relaxing activities, such as meditation or relaxation

• There are both emergency and non-emergency hotlines if you need to talk to someone.
• You may also choose to talk to people you trust, as well as healthcare professionals.
• In the event that you would prefer to manage things yourself, self-care resources are available for you.

1. Help for mental illnesses. National Institute of Mental Health. Updated April, 2021. Accessed October 12, 2022. https://www.nimh.nih.gov/health/find-help
2. 999 and 112: the UK's national emergency numbers. Gov.uk. Published August 12, 2021. Updated June 24, 2022. https://www.gov.uk/guidance/999-and-112-the-uks-national-emergency-numbers
3. Contact us. Samaritans of Singapore. Accessed October 12, 2022. https://www.sos.org.sg/contact-us
4. Mental health helplines. Healthdirect. Updated May, 2021. https://www.healthdirect.gov.au/mental-health-helplines
5. Helplines & support. Mental Health Foundation of New Zealand. Accessed October 12, 2022. https://mentalhealth.org.nz/helplines
6. 3114: Numéro national de prévention du suicide. National Suicide Prevention Number - 3114. Accessed October 12, 2022. https://3114.fr/
7. MindSG. HealthHub. Accessed October 12, 2022. https://www.healthhub.sg/programmes/186/MindSG/Discover#home
8. Caring for your mental health. National Institute of Mental Health. Updated April, 2021. Accessed October 12, 2022. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health