Learn which number to call when you need emergency mental health support abroad, the steps to take in a crisis and how to prepare your own safety plan.
There are moments when waiting is not possible. Intense panic, unbearable helplessness, thoughts of harming yourself, or sensing that someone close to you is in danger. In these moments, being in a foreign country can make things even harder: not knowing which number to call, not speaking the language well enough, having loved ones thousands of kilometres away. Knowing in advance what to do when you need emergency support abroad saves valuable time in a crisis and can save lives. In this article, we look at recognising a crisis, emergency numbers, concrete steps you can take and a safety plan you can prepare in advance.
First, the most important information: if your life or someone else's is in danger, call the emergency number of the country you are in right now.
- In EU countries: 112
- In the US and Canada: 911
- In the UK: 999 or 112
- In Australia: 000
- In Turkey: 112
What Is a Psychological Crisis? When Is Emergency Support Needed?
A psychological crisis is a situation in which a person's emotional capacity to cope is temporarily overwhelmed, they do not feel safe and cannot calm down in the usual ways. A crisis can arise from a sudden loss, a separation, violence, terrible news, or stress that has built up over a long time and finally overflows.
Not every difficult moment is an emergency. But the situations below indicate that emergency support should be sought without waiting:
- If you are thinking about ending your life and making plans for it
- If you have harmed yourself or are about to
- If you feel an urge to harm another person
- If you notice that you have lost touch with reality, hear voices that others do not hear, or believe that those around you are plotting against you
- If there are physical symptoms such as confusion or shortness of breath after alcohol or substance use
- If you are under physical violence or a serious threat
In these situations, waiting for online therapy or the next session is not appropriate. Online therapy is not an emergency intervention service; in situations of serious risk, local emergency services and local psychiatric services are necessary.
Signs of a Crisis: In Yourself and in Those Close to You
A crisis sometimes comes suddenly and sometimes gradually. There are some warning signs that can be noticed in advance.
What you may notice in yourself
- Thoughts such as "I can't take it any more" and "Everyone would be better off without me" becoming more frequent
- Not wanting to talk to anyone, withdrawing completely
- Serious disruption of your sleep
- Intense anger, restlessness or a feeling of freezing
- Giving away valuable belongings, writing messages that sound like goodbyes
- A sudden increase in alcohol or substance use
What you may notice in someone close to you
- Frequently talking about death or disappearing
- A sudden and unexplained calm, especially after a long period of distress
- Posts of hopelessness on social media
- Cutting off important relationships, not going to work or school
These signs do not carry a definite meaning on their own; but they deserve to be taken seriously. If you see these signs in someone close to you, do not hesitate to ask them directly and calmly how they are. Asking whether they are thinking of ending their life does not put the idea in their head; on the contrary, it can open a door to talking.
Factors That Make It Harder to Get Emergency Support Abroad
Being abroad in a crisis can create some additional obstacles.
Language: In a moment of panic or intense distress, even a foreign language you normally speak well can fly out of your head. This is perfectly natural; under stress, the brain turns to the native language and the most basic expressions.
Not knowing the system: Not knowing when to go to an emergency department and when to see a doctor can delay decision-making.
Worry about shame and stigma: Worries such as "What will the neighbours say if the police or an ambulance come?", "Will it go on record?" and "Will my residence permit be affected?" can delay asking for help. These worries are understandable; but when life is in danger, safety always comes first.
Loneliness: People whose family is in Turkey, who have just moved or whose social circle is small may have no one to call to their side in a crisis. The article on loneliness abroad offers more information on this.
Cultural values: Messages learned within the family, such as "Don't open up to anyone about your troubles" and "Be strong", can make it hard to ask for help even in difficult moments.
Being aware of these obstacles is the first step in overcoming them. When you notice thoughts like "I don't want to bother anyone", "I'm exaggerating" or "I'll sort it out myself" passing through your mind in a crisis, remember that these may be the voice of stress. Emergency lines exist for exactly these moments, and asking for help is not a weakness but a way to protect yourself and your loved ones.
What to Do, Step by Step, in a Crisis
1. Assess whether you are safe
Ask yourself this question: Is there a risk right now that I will harm myself or someone else? If your answer is yes or "I'm not sure", call the emergency number.
2. Call the emergency number and give the basic information
Try to give this information on the phone:
- The address where you are
- What has happened, briefly
- Who is in danger
- Whether there is an injury or substance taken
If you are struggling with the language, speak slowly and in short sentences. In some countries, emergency lines may offer interpreting support; do not hesitate to ask for it. If you cannot say your address easily, noting it on your phone in advance will make things easier.
3. Remove dangerous objects
Put medication, sharp objects or other means you could harm yourself with somewhere you cannot reach, or hand them over to someone.
4. Do not stay alone
Call someone you trust and ask them to come to you. If there is no one nearby, even a video call with your family in Turkey or with a friend can lessen the feeling of loneliness. But if there is a risk to life, talking to a relative far away is not a substitute for calling the emergency number.
5. Calm your body
After the crisis has passed, or in a moment of intense distress, you can try a few calming techniques:
- Slow breathing: Breathe in for four seconds, out for six. Repeat for a few minutes.
- Grounding: Name five things you can see around you, four things you can touch and three things you can hear.
- Cold water: Washing your face with cold water can reduce intense emotion for a short time.
For more information on panic symptoms, you can read the article on panic attack symptoms.
6. What can you do if someone close to you is in crisis?
- Stay calm and listen. Instead of giving advice or belittling the situation, show that you are listening.
- Ask directly. Asking "Are you thinking of harming yourself?" may feel hard, but it is important.
- Do not leave them alone. If there is a risk, stay with them until help arrives.
- Call the emergency number. If the risk is clear, call for help without waiting for their approval.
- Get support for yourself too. Witnessing a loved one's crisis is shaking; do not neglect to attend to your own feelings afterwards.
If someone close to you living in Turkey is in crisis and you are abroad, try to reach another family member or a neighbour there and make sure that 112, the emergency number in Turkey, is called.
7. If children are at home
When there is a crisis in the family, children notice what is happening and may even witness it. If possible, take the children to another room, to be with an adult you trust. After the crisis has passed, give a short, calm explanation suited to their age: "Mum went through a very hard moment, the doctors are helping her, and you are safe." Answer the child's questions without brushing them off but without drowning them in detail. If sleep problems, fears or changes in behaviour continue in the child, it is helpful to consult a child mental health specialist.
Imagine a family living in the Netherlands in which the father, after a serious job loss, one night experiences intense helplessness and talks about harming himself. His wife calls 112, which she had saved on her phone in advance, reads out the address from a note she had written in the local language and takes the children to the neighbour upstairs. The next day the family sees their family doctor and regular support is planned. This fictional example shows how useful small preparations made in advance can be in a crisis.
Prepare a Safety Plan for Yourself
A safety plan is a short list in which you write down in advance what you will do in difficult moments. Because it becomes harder to think clearly in a crisis, it is best to prepare this plan at a calm time. You can keep it on your phone or in your wallet.
Your plan can include these headings:
- My warning signs: The thoughts, feelings and behaviours that show a crisis is approaching.
- Things I can do on my own: Things that relax you, such as a walk, a breathing exercise, music or a shower.
- Places and people I can go to for distraction: A café, a park, a neighbour.
- People I can ask for help: The names and phone numbers of people you trust, here and in Turkey.
- Professional support: Your family doctor, your therapist and the details of the local emergency department.
- Emergency number: The emergency number of the country you are in and your address, written in the local language.
- Making the environment safe: How you will keep away from dangerous objects.
A safety plan is like a compass that guides you in a hard moment. Prepared on a calm day, it makes it easier to find your way on a stormy one.
If you are working with a therapist, preparing your safety plan together with them and reviewing it regularly is good practice. If you have moved to a new country, registering with a family doctor in the first weeks, learning where the nearest emergency department is and saving the emergency number on your phone can also be counted as part of a safety plan. These steps make decision-making easier in a crisis.
When Should You Seek Professional Support?
It is important to keep getting support after the crisis has passed. A crisis is often a sign of a burden that has been building for a long time. We recommend that you see a mental health professional in the following situations:
- If you have experienced a crisis or gone to an emergency department
- If thoughts of harming yourself come to mind from time to time
- If you have felt hopeless, worthless or burnt out for a long time
- If you often have panic attacks
- If you have experienced a loss, violence or a traumatic event
- If, after witnessing a loved one's crisis, you feel shaken, sleepless or constantly on edge
In cases of severe symptoms and situations needing a medication assessment, you need to see a psychiatrist where you live. If you have been discharged from the emergency department, do not neglect to attend the follow-up appointments recommended to you and to keep the information you were given.
How Do We Work in Online Therapy in Your Native Language?
Being able to describe what you have been through in your native language after a crisis can be a relief for some people. Online therapy does not provide emergency intervention in a crisis; but after a crisis it can be an option for getting regular support, developing skills aimed at reducing the chance of another crisis, and working on a safety plan. This support can be run alongside local psychiatric and health services.
In work based on Cognitive Behavioural Therapy (CBT), the following are generally done:
- Safety plan: In the first sessions a safety plan is prepared together and updated regularly.
- Understanding triggers: The situations, thoughts and feelings that led to the crisis are examined.
- Emotion regulation skills: Concrete techniques for managing intense emotions are learned.
- Working with hopeless thoughts: Thoughts such as "Nothing will ever change" are examined together.
- Strengthening the support network: Ways of building ties with people you can trust, both in the country where you live and in Turkey, are discussed.
Sessions are held by video and planned with the time difference in mind. Payment is made online; pricing is in TL and payment with an international card is possible. For insurance reimbursement, you need to check the insurance terms in the country where you live. For more information, see our pages on online therapy and Turks living abroad.
Frequently Asked Questions
Which number should I call for emergency support abroad?
112 is called in EU countries, 911 in the US and Canada, 999 or 112 in the UK, and 000 in Australia. It is a good idea to save the emergency number of the country you are in on your phone.
Can I message my therapist in a crisis?
You may want to contact your therapist; but therapists may not be available at every moment. If there is a risk to life, call the local emergency number without waiting.
What should I do on the emergency line if I don't speak the local language well?
Use short, simple sentences; focus on giving your address and the situation. You can ask for interpreting support. Noting your address and basic phrases such as "I need help" in the local language in advance will make things easier.
What should I do after the crisis has passed?
Plan to see a mental health professional, review your safety plan and share what you have been through with someone you trust. Support after a crisis can help reduce the chance of similar moments happening again.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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