When It's Too Much:
Where to Turn for Help
Josh has a talent for disappearing. A bad week turns into noise: training until his legs give out, nights out, scrolling until four in the morning. And the phone goes quiet exactly when someone asks «how are you, really?».
What changed things in the end wasn't willpower. It was one call he had been putting off for months.
This is the page he wishes he'd had. Save it, for yourself or for someone you love.
If someone's life is in danger right now
Call the emergency number: 112 anywhere in the EU, 999 or 112 in the UK, 911 in the US and Canada. It's free and works around the clock.
An overdose, a serious injury, someone saying they are about to end their life: this is the number. Stay with the person if you can do it safely.
If you need to talk to someone tonight
Crisis lines are answered by trained people. You don't have to be suicidal to call. «I'm not okay and I don't know what to do» is reason enough.
Czechia: Linka první psychické pomoci, 116 123. For adults, free, day and night. There is also a chat on linkapsychickepomoci.cz, at set hours.
Czechia, up to 26: Linka bezpečí, 116 111. For children, teenagers and students, free, day and night.
UK and Ireland: Samaritans, 116 123. Free, 24 hours a day.
USA: 988, by call or text, 24 hours a day.
Anywhere else: findahelpline.com lists free, confidential helplines in more than 175 countries, by topic: anxiety, abuse, substance use, grief and more.
If a habit has started to hold you
Alcohol, pills, betting, games, the phone: it rarely starts as a problem. It starts as a way to switch off.
Signs it's worth getting help: you do more of it than you planned; you've tried to cut down and couldn't; you hide it; you feel bad when you stop; it's costing you sleep, money or people.
Czechia: Národní linka pro odvykání, 800 350 000. Free, weekdays 10:00 to 18:00. Smoking, alcohol, medication, gambling, drugs and digital habits, for yourself or for someone close.
Alcohol: Alcoholics Anonymous holds free meetings around the world. Online meetings are listed at aa-intergroup.org.
Drugs: Narcotics Anonymous, meeting search at na.org, in person or online.
For family and friends: Al-Anon, for people who are worried about someone's drinking.
One safety rule matters more than the rest. If you drink heavily every day, don't stop suddenly on your own. The NHS warns that stopping suddenly can be very dangerous if you are dependent on alcohol. See a doctor first: they can help you stop safely.
If it's anxiety or low mood that won't lift
Start with your family doctor. It's an ordinary appointment, and they can refer you on. Bring a note with three lines: what you feel, for how long, and what it stops you doing.
If you live abroad and the language is hard, write the note in advance, use a translation app or bring a friend. Needing help in a foreign country is not a failure. It's logistics.
If you're worried about someone else
Ask directly: «Are you thinking about ending your life?» It feels frightening to say out loud. But a review of studies from King's College London found that asking about suicide does not put the idea in someone's head and may even help.
Then listen. Don't argue and don't rush to fix it. Offer to make the call together. And look after yourself too: Al-Anon and the crisis lines above are for the people around as well.
Monday. Training until I can't think.
Tuesday. Out until four.
Wednesday. Phone on silent.
Thursday. I called. My voice shook for the first minute. Then it was just a conversation.
Josh, Prague Diary
In short
A life in danger: 112 in the EU, 999 in the UK, 911 in the US.
Need to talk tonight: your country's crisis line, or findahelpline.com.
A habit holding you: a quit line, AA, NA, Al-Anon. Heavy daily drinking: see a doctor before you stop.
Low mood that won't lift: your family doctor, with a three-line note.
Worried about someone: ask directly, listen, make the call together.
Emotional Truth Diaries is a storytelling project, not a help service. This page doesn't replace a doctor or a crisis line. Numbers were checked on 5 October 2026; services can change, so if a number doesn't work, use findahelpline.com or call 112.
Sources and services: Linka první psychické pomoci; Linka bezpečí; Samaritans; 988 Suicide & Crisis Lifeline; Find A Helpline; Národní linka pro odvykání; Online Intergroup of Alcoholics Anonymous; Narcotics Anonymous; Al-Anon; NHS, alcohol misuse: treatment; Dazzi et al., Psychological Medicine, 2014.
