Mental health in an emergency: what you can do now
In an emergency, physical safety comes first. Once immediate danger has passed, the body may still react with a racing heart, tense muscles, disrupted sleep or difficulty concentrating.
The truth is, our minds and bodies are deeply connected. When something catastrophic happens, the body reacts automatically: adrenaline surges, the heart races, muscles tense, and sleep becomes disrupted. These reactions are normal. They are our survival system doing its job.
These responses may linger or become overwhelming. Mental health support sits alongside practical help after immediate needs for safety, food, water and shelter are addressed.
Understand your stress response
In the hours and days following a crisis, common responses include:
Physical symptoms: a pounding heart, dizziness, nausea.
Emotional changes: shock, sadness, irritability, numbness.
Cognitive shifts: difficulty concentrating, racing thoughts, forgetfulness.
Behavioural responses: withdrawing from others, being unable to sleep, or feeling “on edge.”
Many fade with time. If they persist or intensify, you may need more support.
Tools you can use anywhere
Even when formal services are hard to reach, there are simple techniques that can help you calm your body and mind.
Grounding exercise (5-4-3-2-1): Notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. This shifts your focus from panic to presence.
Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat. It steadies the nervous system.
Progressive Muscle Relaxation: tense each muscle group for 5 seconds, then release. Start at your toes and move upwards. Notice the difference between tension and release.
These actions do not remove the crisis. They can give you a pause before the next decision.
Supporting others
Emergencies rarely happen in isolation. You might notice colleagues, friends, or family struggling. Often, the best thing you can do is simply be there.
Listen without judgment.
Ask: “What is one thing I can do to support you right now?”
Share reliable information about where to get help.
Avoid minimising (“Others have it worse”) or pushing people to talk when they are not ready.
Your presence can help. Do not make yourself the only source of support.
Accessing help
If you need support, here are options:
Call 999 in the UK if you or someone else is in immediate danger.
Samaritans (116 123, 24/7 free).
Shout: Text SHOUT to 85258 for immediate text support.
For international numbers: Befrienders.org. If your employer or NHS service provides InsideOut®, you can use the app for guided support or ask for a conversation. It is not an emergency service.
Prepare before a crisis
Resilience does not mean “toughing it out.” Preparation can give you familiar actions and contacts during an emergency.
Prioritise sleep and hydration where circumstances allow.
Stay active where it is safe: even a short walk can provide a change of pace.
Invest in social connections. They buffer against trauma.
Save helpline numbers in your phone now.
Keep the next step clear
Keep the next step clear: reach safety, meet immediate needs, contact someone and use professional help when you need it.
By Laura Stembridge, Founder InsideOut®
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