You Are Allowed to Ask for Help: Mental Health Support Across Europe

Free and low-cost mental health support exists in every European country — crisis lines, chat services, peer listeners and subsidised care. Here is where…

SUPPORT & RESOURCES

Asking for help has never been a sign of weakness. It is one of the most ordinary, human things a person can do — and it is often the bravest first step toward feeling better.

If you are reading this because today feels heavy, because someone you love is struggling, or because you simply want to know what is out there before you ever need it — you are doing exactly the right thing. Reaching out for support is not a last resort. It is a normal, healthy part of taking care of yourself, in the same way you would see a doctor for a broken bone or a cough that will not go away. ==Minds need care too, and needing that care says nothing negative about who you are.==

This guide brings together free and low-cost mental health resources across every EU country, plus Switzerland, Norway and the United Kingdom, so that first step is a little easier to take.

Across most of Europe, your General Practitioner (GP) or family doctor is the usual first stop — they can refer you to a psychologist, psychiatrist or counsellor, and in many countries at least part of that care is free or subsidised through public health insurance. Alongside that system sits a whole layer of free crisis lines, listening services and peer-support communities that anyone can reach directly, with no referral and no appointment. And in a genuine emergency, 112 is the single emergency number that works across the entire European Union, plus Switzerland, Norway and the UK — free, 24/7.

Before you call: what actually happens

For many people, the hardest part is not finding the number. It is the ten seconds before pressing call. So here is what a helpline call usually looks like, in plain terms.

Someone answers — often a trained volunteer. You do not have to give your name. There is no form, no diagnosis and no file opened about you. They will ask something open, like "what is going on for you today?", and then mostly listen. You are allowed to cry, to be silent, to say "I do not really know why I called". You are allowed to hang up. Nothing you say obliges you to do anything afterwards.

If words are hard, many of the services below also offer chat, text or email instead of a voice call — and several are staffed in more than one language.

Write one line in your notes app before you call: "What I want to say is…". Even three unfinished words are enough to start with, and you can read them out loud if your voice gets stuck. Save your country's number in your contacts now, while things are calm — so that on a hard day, it is already there.

Free crisis and listening helplines, country by country

These are free, confidential lines you can call directly — no referral, no appointment, and in most cases no need to give your name. Listed alphabetically by country.

Austria — Telefonseelsorge: 142, free, 24/7. Rat auf Draht: 147, free, 24/7, especially for children, teenagers and their families, with online chat at rataufdraht.at.

Belgium — Zelfmoordlijn 1813 (Dutch): 1813, free 24/7 phone line, webchat daily 18:30–22:00 at zelfmoord1813.be. Centre de Prévention du Suicide (French): 0800 32 123, free 24/7, with an online forum at preventionsuicide.be.

Bulgaria — Bulgarian Red Cross: free consultations on suicide prevention, addiction, depression and related psycho-social difficulties. Sofia Mental Health Hotline: 0035 9249 17 223.

Croatia — Plavi Telefon (Blue Phone): (01) 4833-888, free, with chat available via their website, Facebook and Instagram.

Cyprus — Cyprus Samaritans: 8000 7773, daily 4pm–midnight, confidential. Hope for Children Helpline: 1466, for children needing immediate support.

Czech Republic — Linka bezpečí: 116 111, free 24/7, for children and students under 26, with online chat at linkabezpeci.cz. Linka psychické pomoci: 116 123, free 24/7, for adults. Modrá linka (Blue Line): 608 902 410 or 731 197 477, 9am–9pm.

Denmark — Livslinien: 70 201 201, daily 11am–4am, plus online chat at livslinien.dk.

Estonia — Eluliin: 655 8088 (Estonian) or 655 5688 (Russian), daily 19:00–07:00. Hingehoiutelefon: 116 123, free, daily 16:00–00:00, in Estonian, Russian and English. Lasteabi (children's helpline): 116 111, free 24/7, with text via their website. Palunabi (victim support): 116 006, free 24/7, with text via their website.

Finland — MIELI Mental Health Finland: 09 2525 0111 (Finnish, 24/7), 09 2525 0112 (Swedish), 09 2525 0113 (Arabic and English).

France — 3114: the national suicide prevention line, free 24/7, also for worried relatives and health professionals. Fil santé jeunes: 0800 235 236, free and anonymous, for young people. SOS Amitié: 09 72 39 40 50, free 24/7, by phone, email and chat. Suicide écoute: 01 45 39 40 00, 24-hour listening line.

Germany — Telefonseelsorge: 0800 111 0 111, 0800 111 0 222 or 116 123, free 24/7, with online chat at online.telefonseelsorge.de. Nummer gegen Kummer: 0800 111 0 550, free, Monday to Friday, for parents.

Greece — Suicide Prevention Helpline – Klimaka: 1018. Lifeline Hellas: 1065, SOS line for older people. Hamogelo: 1056, national helpline for children.

Hungary — LESZ: 116 123 or 06 80 810 600, free 24/7, anonymous emotional support. Kék Vonal (Blue Line): 116 111, free 24/7, for children and young people, with chat and email (registration required).

Ireland — Samaritans: 116 123, free 24/7. Text 50808: free, confidential, 24/7 text-message crisis support — text HELLO to begin.

Italy — Samaritans Onlus: 800 86 00 22 or 06 77208977, daily 1pm–10pm. Telefono Amico: 199 284 284, daily 10am–midnight. Telefono Amico Cevita: 02 99 77 7, free, confidential, 24/7.

Latvia — Skalbes.lv: +371 67222922 or +371 27722292, available around the clock on weekdays.

Lithuania — Vilties Linija (Hope Line): 116 123, free and anonymous, 24/7. Jaunimo linija (Youth Line): 8 800 28888, free 24/7, with email and online chat. Vaikų linija (Child Line): 116 111, 11am–11pm, with online chat.

Luxembourg — 454545.lu: +352 45 45 45, 11h–23h on weekdays, 11h–3h on Friday and Saturday.

Malta — Appoġġ support line: 179.

Netherlands — 113 Zelfmoordpreventie: 113 (regular fees) or 0800 0113 (free), the 24/7 national suicide-prevention line, with webchat at 113.nl.

Poland — Fundacja Dajemy Dzieciom Siłę: 116 111, free 24/7, for children under 18. Polish Psychological Association crisis line: 116 123, daily 14:00–22:00, also online at 116sos.pl. ITAKA Foundation: 800 70 2222, free 24/7.

Portugal — Voz de Apoio: 225 50 60 70, anonymous and confidential. SOS Voz Amiga: 213 544 545, 912 802 669 or 963 524 660, daily 4pm–midnight (free line 800 209 899, 9pm–midnight). SOS Estudante: 915 246 060, daily 8pm–1am, also via Skype.

Romania — Alianța Română de Prevenție a Suicidului: 0800 801 200, daily 19:00–07:00. Prevenire Suicid: 0800 080 100 or 116 123, 24/7. TelVerde antidepresie: 0800 0800 20, 24/7. Helpline anti-anxietate: 0374 456 420, 24/7.

Slovakia — Linka dôvery (Prešov): 051 / 7731 000, Monday 7:00–15:30, Tuesday to Thursday 7:00–15:00, Friday 7:00–14:30. IPčko.sk: free online chat counselling, 7am–midnight, especially for young people.

Slovenia — Zaupni telefon Samarijan in Sopotnik: 116 123, free 24/7, part of the international IFOTES network. TOM telefon: 116 111, daily 13:00–20:00, for children and adolescents, with chat at e-tom.si. Klic v duševni stiski: (01) 520 99 00, daily 19:00–7:00. Ženska svetovalnica: +386 31 233 211, 24/7, for women affected by violence.

Spain — Línea 024: 024, the free 24/7 government suicide-prevention line. Teléfono de la Esperanza: 717 003 717, 24/7.

Sweden — Självmordslinjen (Mind): 90101, free 24/7 by phone, chat and email. BRIS: 116 111, free 24/7, for children and young people up to 18, with chat and an online forum.

Switzerland — Die dargebotene Hand: 143, free 24/7, for any kind of life crisis. Pro Juventute: 147, for minors under 18.

Several of these numbers are European harmonised short codes, which is why they repeat from country to country: 116 123 is the emotional-support line, 116 111 the line for children and young people, and 116 006 for victims of crime. Dial them inside the country concerned, without an international prefix. And remember 112 — one number, every country on this list, free even from a locked phone.

Free peer support and online listening

Alongside the national helplines above — many of which also offer chat or text — these international platforms provide free, anonymous peer support you can reach from anywhere in Europe.

My Black Dog — free, anonymous online chat with volunteers who have personally faced mental health challenges themselves.
7 Cups — connects you with trained volunteer listeners for free, anonymous emotional support, alongside optional paid counselling for those who want it.
Kooth — a free, safe and anonymous online mental health service built for children and young people aged 11–25 (UK-based, in English).
Calm — free content — a limited free library of guided meditations, breathing exercises and sleep stories. The full library sits behind a paid subscription, but the free selection alone can be a genuinely useful starting point.

"You don't need a crisis to justify reaching out. You just need to be a person having a hard time — and that's more than enough reason."

Free and low-cost access for migrants, uninsured people and expats

If you are uninsured, undocumented, newly arrived, or simply unsure how a new country's healthcare system works, these routes exist specifically to help.

Doctors of the World / Médecins du Monde — free or low-cost healthcare programmes, including mental health support, for uninsured, undocumented and vulnerable people. National chapters operate in Belgium, Bulgaria, France, Germany, Greece, the Netherlands, Portugal, Spain, Sweden, Switzerland (medecindumonde.ch) and the United Kingdom. Search "Doctors of the World" or "Médecins du Monde" plus your country name to find your local chapter.

Your national Red Cross / Red Crescent society — every country in Europe has one, and most run migrant-support, psychosocial and health-access programmes for people who fall outside the regular healthcare system. Especially useful in Austria, Croatia, Cyprus, Czech Republic, Denmark, Estonia, Finland, Hungary, Ireland, Italy, Latvia, Lithuania, Luxembourg, Malta, Poland, Romania and Slovakia, where a dedicated Doctors of the World chapter is not present. Search "[your country] Red Cross migrant health" or "asylum health support" to find local services.

Fianda Help — fiandahelp.com — a directory of helplines and support contacts, useful as a starting point if you are not sure which service in your country or language fits your situation.

My Expat Mind — myexpatmind.com — a resource hub built specifically for people living abroad, with a dedicated guide on where to find free or low-cost mental health resources in Europe.

Two practical things that unlock a lot of doors when you are new in a country: your national health registration number (e-card, carte Vitale, NHS number, BSN, tarjeta sanitaria and so on), and the words "I would like to see someone about my mental health" in the local language. Many systems also allow a translator or a friend to join the appointment — you are allowed to ask for that, and asking is not a burden.

European support networks and specialist organisations

Beyond individual helplines, several pan-European organisations connect people to specialised support, advocacy and professional networks across the continent. Most keep a list of national member organisations on their own websites — worth checking directly if you are looking for a chapter in your specific country.

Mental Health Europe — a pan-European network promoting mental health and wellbeing, connecting national organisations, advocates and people with lived experience.
SMES-Europa aisbl — a European network focused on the social inclusion of people affected by mental ill health and social exclusion.
MeTis Europe — a European network working at the intersection of mental health and social exclusion.
Horatio — European Psychiatric Nurses — a European association connecting psychiatric and mental health nurses, supporting professional standards of care.
European Assertive Outreach Foundation (EAOF) — supports assertive outreach approaches, bringing mental health support directly to people who find it hardest to access traditional services.
EMDR Europe — the European association for EMDR (Eye Movement Desensitization and Reprocessing) practitioners, a widely used trauma-focused therapy — useful if you are looking for a qualified EMDR therapist in your country.
Clubhouse Europe — a European network of Clubhouses: community-based psychosocial rehabilitation programmes supporting people living with mental illness through structured, welcoming community and work-ordered day activities.
ADHD Europe — a European network of ADHD associations, connecting people with ADHD and their families to national organisations, information and advocacy.

Country-by-country directory

Most European countries follow a similar pattern: your GP or family doctor is usually the free or low-cost first point of contact for ongoing support, while a dedicated crisis line is there for anything urgent. 112 works as the general emergency number nearly everywhere on this list — country-specific alternatives are noted where relevant.

| Country | First point of contact | Emergency & crisis support |

| --- | --- | --- |

| Austria | Your GP (Hausarzt) — bring your e-card from social security/health system registration. | 112 for emergencies, or 142 for the crisis hotline. |

| Belgium | Your GP (médecin généraliste / huisarts), or book directly with a mental healthcare professional without a referral. | 112 for emergencies. 24/7 Community Help Service (CHS): +32 (0) 2 648 40 14. |

| Bulgaria | No formal referral system — connections are usually through word of mouth or direct outreach to professionals online. | 112 for emergencies. Sofia Mental Health Hotline: 0035 9249 17 223. |

| Croatia | Your GP, who will refer you to the relevant specialist. | 112 for an ambulance, or 194 for emergency medical help. Plavi Telefon (Blue Phone): +385 1 4833 888. |

| Cyprus | Contact a therapy service directly, or get a GP referral (may be partly covered depending on your condition). | 112 for emergencies. Cyprus Samaritans: 80007773. Hope for Children Helpline (for children needing immediate support): 1466. |

| Czech Republic | Your GP (praktický lékař), though often not available in English. | 112 for emergencies. RIAPS Crisis Center, Prague: +420 222 586 768. |

| Denmark | Your GP — cost is usually subsidised to around 400 kr (≈54 EUR) per session. | 112 for emergencies. Livslinien (Lifeline): 70 201 201, or their online chat. |

| Estonia | Your GP — typically up to 10 sessions covered for conditions like depression and stress. | 112 for emergencies. Hingehoiutelefon (24/7, free): 116 123. Crisis Psychological Help (Kriisiabi): +372 631 4300. |

| Finland | Your local health and social services centre (sosiaali- ja terveyskeskus), who will refer you if needed. | 112 for emergencies. MIELI Mental Health Finland Crisis Helpline (English available): 09 2525 0116. |

| France | Your GP (médecin traitant), or contact hospitals directly about mental health appointments. | 112 for emergencies. 3114 for suicide prevention. S.O.S Amitié: 09 72 39 40 50. SOS Help (in English): 01 46 21 46 46. |

| Germany | Your GP (Hausarzt) or your health insurance provider. | 112 for emergencies. Berlin Crisis Service (Mitte / Friedrichshain-Kreuzberg): 030 390 63 10. Telefonseelsorge: 0800 111 0 111. |

| Greece | Direct access to most mental health services through the National Health System (ESY); public insurance may cover some costs. | 112 for emergencies. Suicide Prevention Helpline – Klimaka: 1018. |

| Hungary | Your GP, or direct services from mental health professionals. | 112 for emergencies. Free Victim Support Hotline (ÁSK): +36 80 225 225. LESZ: 116 123. |

| Ireland | Your GP, or the HSE's YourMentalHealth information line: 1800 111 888 (freephone). | 112 for emergencies. Samaritans: 116 123. Childline: 1800 66 66 66. Text "HELLO" to 50808 for anonymous text support. |

| Italy | Your GP. | 112 for emergencies. Telefono Amico: 199 284 284. Samaritans Onlus: 800 86 00 22. |

| Latvia | Your GP, or contact mental health centres directly. | 112 for emergencies. 24/7 Crisis and Counselling Centre "Skalbes": 116 123. |

| Lithuania | Your GP. The Migration Information Centre (MIcenter) also offers free support to foreigners. | 112 for emergencies. Vilties Linija: 116 123. Jaunimo linija (for young people, chat available): 0 800 28888. Psychological Crisis Help Center: 1815. |

| Luxembourg | Your GP, or directly without a referral. | 112 for emergencies. SOS Détresse: 45 45 45. Psychosocial Helpline: 12344. |

| Malta | Your GP, or a doctor from the Polyclinic. | 112 for emergencies. 24/7 Mental Health Helpline: 1579. Crisis Resolution Malta: 99339966. Richmond Foundation helpline: 1770 (Olli Chat online). |

| Netherlands | Your GP (huisarts) — if admitted to a mental health institution, insurance covers the first three years. | 112 for emergencies. Zelfmoordpreventie (anonymous suicide-prevention line): 0800-0113. |

| Norway | Your GP, or contact a municipal psychologist directly (many municipalities employ them). | 113 or 112 for emergencies, 116 117 for less urgent cases. Mental Health Helpline: 116 123. Church SOS: 22 40 00 40. Children & young people's crisis line: 116 111. |

| Poland | Your GP — mental health support is financed by the National Health Fund, though access varies. | 112 for emergencies. Olsztyński Telefon Zaufania "Anonimowy Przyjaciel": 89 19288. Centrum Wsparcia (24/7): 800 70 2222. Emotional Support Helpline: 116 123. |

| Portugal | Your GP (médico de família) — expect long wait times; psychiatric care is generally covered but talk therapy is often excluded. | 112 for emergencies. SOS Voz Amiga: 213544545. Suicide hotline: 21 854 0740. |

| Romania | Your GP will refer you to a psychiatrist, who can then provide a further referral for psychotherapy. | 112 for emergencies. Romanian Alliance for Suicide Prevention: 0800 801 200 (19:00–07:00). |

| Slovakia | Your GP, or self-refer to a therapist directly. | 112 for emergencies. Crisis line (24/7): 0800 500 333. Mental health helpline (24/7): 0800 800 566. |

| Slovenia | Your GP, or contact Posvet for a free psychological consultation. | 112 for emergencies. Zaupni Telefon Samarijan (24/7): 116 123. National Institute of Public Health Mental Health Support Line: 01 520 99 00. |

| Spain | Your GP (médico de cabecera) — some mental health services and medications are covered, though access is limited. | 112 for emergencies. National suicide-prevention hotline (Spanish): 024. Samaritans in Spain: +34 900 525 100. El Teléfono de la Esperanza (24/7): 717 003 717. |

| Sweden | Your local vårdcentral (healthcare centre). | 112 for emergencies, 1177 (Vårdguiden) for medical advice. Mind Självmordslinjen (24/7): 90101, or online chat. Jourhavande medmänniska (21:00–06:00): 08-702 16 80, or online chat. |

| Switzerland | Your GP — most psychotherapy services are covered by insurance. Médecins du Monde Suisse for uninsured or undocumented people. | 143 (the "helping hand" line) or 147 (for children and young people). Pars Pas Association: 027 321 21 21. Young4HelpChat (online chat). |

| United Kingdom | Your GP — you may also be able to refer yourself directly. | 111 for non-emergencies, 999 for emergencies. Samaritans: 116 123. Shout Crisis Text Line: text "SHOUT" to 85258 (text "YM" if under 19). |

Helplines change their numbers and opening hours, and services occasionally close. Please check an organisation's official website before relying on it, especially in an urgent situation — and if you or someone else is in immediate danger, call your local emergency number first.

If you are supporting someone else

You do not need the perfect sentence. Sitting beside someone and saying "I noticed things have been heavy lately — I am not going anywhere" is often more useful than advice. You can offer to look up a number together, to sit in the room while they call, or to come along to the GP appointment.

You are also allowed to be tired. Most of the helplines above accept calls from worried relatives and friends — France's 3114 and Germany's Nummer gegen Kummer say so explicitly. Supporting someone is real work, and support for supporters exists too.

If you are not sure where to start

Start with whichever door is closest. Your GP if you want ongoing care. A free helpline if today is hard. A chat service if speaking feels impossible. A peer-support platform if you mostly need to feel less alone. There is no correct order, and choosing one does not close the others.

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What to remember

112 works across the EU, Switzerland, Norway and the UK — free, 24/7, from any phone.
Your GP or family doctor is usually the first step toward ongoing, subsidised care.
116 123, 116 111 and 116 006 are shared European numbers for emotional support, young people and victims of crime.
Free chat, text and email options exist almost everywhere, if speaking feels like too much.
Being uninsured, undocumented or newly arrived does not lock you out: Doctors of the World and your national Red Cross are built for exactly that situation.

You do not need the right words, a diagnosis, or even a clear sense of what is wrong. You can call a helpline just to talk. You can message a peer-support service because today felt harder than usual. You can ask your GP the question you feel embarrassed about. None of that requires justification. Needing support is not a character flaw — it is part of being human, and every single resource on this page exists because enough people, in enough countries, understood that and decided to build something for whoever needed it next.

Wherever you are in Europe, and whatever is bringing you to this page today, we hope you find a door here that opens for you.

Amolyria is also here — any hour, in seven languages — to talk things through, help you prepare for a hard conversation, or simply sit with you while you work out your next step.

1. Wikipedia — List of Suicide Crisis Lines (Austria through Switzerland entries), en.wikipedia.org

2. Doctors of the World / Médecins du Monde International Network — doctorsoftheworld.org

3. Médecins du Monde Suisse — medecindumonde.ch

4. Mental Health Europe — mentalhealtheurope.org

5. SMES-Europa aisbl — smes-europa.org

6. MeTis Europe — metis-europe.eu

7. Horatio — European Psychiatric Nurses — horatio-web.eu

8. European Assertive Outreach Foundation — eaof.org

9. EMDR Europe — emdr-europe.org

10. Clubhouse Europe — clubhouse-europe.com

11. ADHD Europe — adhdeurope.eu

12. My Black Dog — myblackdog.co

13. 7 Cups — 7cups.com

14. Kooth — kooth.com

15. Calm — calm.com

16. Fianda Help — fiandahelp.com

17. My Expat Mind — myexpatmind.com

18. National health service directories and GP referral information as publicly listed by each country's health ministry or national health service.

19. European Commission — 112, the single European emergency number, and the 116 harmonised services of social value.

This article is for educational purposes only and is not medical, psychological or diagnostic advice. If something affects daily life, please consult a qualified professional for individual support.