I'm not suicidal but I'm not okay — what do I do?
You do not have to be in crisis to get help, and this is the stage where help works best. Refer yourself to NHS Talking Therapies for free counselling without a GP, call Mind on 0300 102 1234 for advice on options, or go to a free men's group like Andy's Man Club. Helplines including Samaritans are also for exactly this — most callers are not suicidal.
The trap
Most people only learn what support exists when they hit a 9 or a 10 — and then the only thing they can name is Samaritans. Everything on this site exists between a 1 and an 8. That's the ground almost nobody is told about.
What 'not okay' usually looks like
- Sleeping badly, or sleeping constantly.
- Drinking more than you'd admit to.
- Snapping at people who don't deserve it.
- Dreading normal things — work, phone calls, the weekend.
- Feeling flat rather than sad.
Three things worth doing this week
- Refer yourself to NHS Talking Therapies. It takes ten minutes online and costs nothing.
- Tell one person one true sentence.
- Put something in the diary that gets you out of the house and among people.
If it does get worse
Save 116 123 in your phone now, and text SHOUT to 85258 if talking is beyond you. Having the numbers before you need them is half the job.
Not sure where you are on the scale?
Press the button, pick a number from 1 to 10, and see what fits.
Last checked: September 2026