• Talk to your GP first — they can refer you to counselling, therapy or psychiatry on the NHS.
• Samaritans: 116 123 (free, 24/7). You don't have to be suicidal to call. Any time things feel too much.
• SAMH (Scotland): samh.org.uk — Scotland's mental health charity, with local services.
• Shout: Text SHOUT to 85258 — free, confidential 24/7 text support.
• Mind: mind.org.uk — excellent information about every mental health condition.
• Most universities and colleges have free, confidential counselling services. Use them.