There's no exercise here now.
If you're feeling that bad, a breathing technique is the wrong answer. You need a person now. This page shows you how to get one in the next few minutes.
If there's an immediate, acute danger
You or someone else is in immediate danger? Call immediately. You don't have to explain anything – just say where you are.
Emergency call 112 (Germany)You're currently not in Germany, Austria or Switzerland? Please dial the local emergency number – in Europe 112, in the USA and Canada 911, in the UK 999, in Australia 000. A verified list of crisis helplines for every country can be found here: findahelpline.com
What's happening right now?
Voluntary. Nothing is saved and nothing is sent.
Your selection will stay in this browser window. We don't save it.
Step 1
Thanks for saying that out loud.
Saying that – even just on a screen – is tough. You don't need to justify it, and you don't need to prove it to anyone.
Step 2
We take this seriously.
What you're describing isn't a mental training issue. So, instead of an exercise, here's a way to find someone who can help.
Step 3
Tell an adult you trust today.
Mum, Dad, big sister, coach, teacher, school social worker, neighbour. It doesn't have to be the perfect person – just someone who's available today. If you don't know how to start: “I'm feeling really bad right now and I can't cope on my own.”
Step 4
Get professional help.
GP or paediatrician, psychotherapeutic consultation via 116 117, local counselling service, or anonymously by phone. It costs nothing, and you don’t need to prepare anything.
Step 5
If it's urgent right now:
If you are in immediate danger or are unsure if you can protect yourself, call emergency services immediately. Don't be alone – tell someone nearby.
Where are you right now?
Kopfsache is not a crisis service and doesn’t provide therapy. We can't offer you treatment here or replace someone who is physically with you. That's why we urge you to take this one step: speak to an adult today.