GRID SURVIVOR

Mental health crisis

Disasters, loss and isolation can overwhelm anyone. A mental health crisis might look like panic, deep despair, confusion, or thoughts of suicide or self-harm. If someone is in immediate danger of hurting themselves or others, call your local emergency number (112 in Europe and many other countries, 911 in North America) and stay with them if it is safe.

Panic attacks

A panic attack can feel like a heart attack: racing heart, chest tightness, shaking, breathlessness and a sense of doom. It usually passes in 5–20 minutes. If chest pain doesn't settle or you're unsure, treat it as a medical emergency.

  1. Stay with them and speak calmly. Tell them you think it is panic and it will pass.
  2. Help them breathe slowly: in through the nose for a count of four, out through the mouth for a count of six.
  3. Help them ground themselves. Ask them to name five things they can see, four they can hear, three they can touch, two they can smell and one they can taste.
  4. Don't have them breathe into a paper bag.

Someone in distress

  1. Find somewhere quieter and safer if you can.
  2. Listen more than you talk. Let them say how they feel without arguing or rushing to fix it.
  3. Keep your voice calm and your body language relaxed.
  4. Help with basic needs: water, food, warmth, rest and contact with people they trust.
  5. Avoid judgement. Phrases like "pull yourself together" don't help.

Thoughts of suicide

If you are worried, ask directly: "Are you thinking about killing yourself?" Asking doesn't put the idea in their head, and it often comes as a relief to be asked.

If the answer is yes:

  1. Stay calm and thank them for telling you.
  2. Ask if they have a plan and the means to carry it out.
  3. If they are in immediate danger, call emergency services and don't leave them alone.
  4. If it is safe to do so, remove or lock away anything they could use to hurt themselves, such as medicines, blades, ropes or weapons.
  5. Help them contact a doctor, a local crisis line or someone they trust.
  6. Agree on what happens next, and check in with them again soon.

Normal reactions after a disaster

Shock, numbness, trouble sleeping, flashbacks, anger and guilt are common in the days and weeks after a frightening event. Routine, rest, staying connected to others and doing small useful tasks all help. If these feelings last more than a month or make daily life very hard, seek professional help.

Look after yourself too

Supporting someone in crisis is draining. Talk to someone you trust afterwards, and take breaks when you can.

This guide does not replace a first-aid course. A few hours of hands-on practice will make you far more confident when it matters.

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