Tonight
Works on this website
Feelings. Actions. Place. Person. Samaritans. Removed.
Your plan for tonight, kept on this phone — so when a hard moment comes, you are already ready.
SereneHelp doesn't record this visit. Your browser history may. Nothing you do here is shared with a carer.
Three sentences you can copy. You send them. Serene does not.
To a friend
I am not doing well tonight. Can you stay with me, or talk, for a while.
To a GP
I need help with how I have been feeling. I would like an appointment.
Samaritans
116 123Say it for me
Read these, or show your phone to someone.
111
I need urgent help with my mental health. I'm not in immediate danger, but I need to speak to someone today.
Call 111116 123
I'm having a really hard time. I don't need advice. I just need someone to listen.
Call 116 123Grounding
Paced breathing
Press start to begin
5-4-3-2-1 senses
- 5. things you can see
- 4. things you can feel
- 3. things you can hear
- 2. things you can smell
- 1. thing you can taste
Urge surfing
An urge peaks and passes. Ride it out. The feeling will shrink.
10:00
Next-morning check-in
This reminder shows when you next open SereneHelp. It is not an alarm, so don't rely on it.
Kept on this phone. No server, no carer.
A bad night, a gamble, and a money worry can be the same night.
My contacts
No contacts saved yet. Add someone you trust.
Reasons for living
A note from future me
Print or save this card
Download a copy to print or keep with you.
What happens when I call
Works offline. Numbers last checked 2026-10-12.
Serene is not a therapist and does not diagnose.
Crisis and helpline information may be translated automatically. If you are in danger or need urgent help, contact your local emergency number straight away. To report a mistake in safety or helpline information, email safety@serenehelp.org.