If you need help now

If you are in immediate danger, call your local emergency number now. That is 112 across the European Union, 911 in the United States and Canada, and 999 in the United Kingdom.

If you are thinking about suicide or self-harm

You don't have to be in crisis to call. You can call if you just need to talk to someone.

• Spain: 024, free, 24 hours
• United States: call or text 988 (Suicide & Crisis Lifeline)
• United Kingdom and Ireland: Samaritans, 116 123
• Anywhere else: findahelpline.com lists free, confidential services by country

If your body feels wrong

Anxiety can cause a racing heart, chest tightness and breathlessness. So can medical problems. Please seek medical help straight away, and don't use a breathing exercise instead, if:

• You have chest pain or pressure, especially if it spreads to the arm, jaw or back
• You are short of breath at rest, or it is getting worse
• You feel faint, confused, or have fainted
• It is the first time you have felt like this and you are not sure what it is

If this keeps happening

Frequent anxiety or panic is common and very treatable. A family doctor is a good first step, and can refer you to a psychologist or other professional. Therapies such as cognitive behavioural therapy have strong evidence for anxiety and panic.

You can come back to Calmalo whenever you need a few minutes. But you deserve more support than a few minutes.