The following are serious. If you experience any of these, do not wait — contact emergency or crisis services immediately or call your local emergency number.
This list is not exhaustive. If you are concerned, seek urgent help.
The approaches below can help support mood for many people. They are not personalised medical advice; consult a health professional to see if they are suitable for you.
These steps may not eliminate symptoms; if they persist, seek professional evaluation.
General guidance on specialists who may be involved:
Which specialist to see first depends on your individual situation and local access.
Clinicians typically ask about the following; being ready to share this information can speed up assessment and improve guidance:
These details help clinicians provide tailored recommendations.
Generally, Family Medicine (primary care) is a practical first step; they can assess basic needs and refer you to mental health services or psychological support. You can also seek mental health services or psychiatry directly if available.
Low-risk, general measures include short walks, keeping a regular sleep schedule, staying hydrated, brief breathing exercises and talking with a trusted person. These do not replace professional care; if symptoms continue, see a clinician.
If you have suicidal thoughts, plan to harm yourself, lose consciousness, have severe shortness of breath, chest pain, or sudden major changes in behaviour, contact emergency services or a crisis line immediately.
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