Crisis intervention Switzerland · for people affected, relatives and professionals
What is going on right now?
Choose where you stand – the page adapts.
Swiss helplines answer mainly in German, French and Italian. In an emergency, 144, 117 and 112 will also help you.
Easy Read →Acute · act now
Stay calm. Get help. Stay there.
When life and limb are in immediate danger, every minute counts. You don’t have to handle this alone.
- 1SafetyYour own safety first. Remove dangerous objects if possible.
- 2Call 144 / 117Say: where, what, who. Stay on the line.
- 3Don’t leave them aloneSpeak calmly, listen, don’t promise to keep secrets.
- 4AfterwardsGet support for yourself: 143 around the clock, also for relatives.
We’re glad you’re here.
You don’t have to achieve anything or explain anything right now. You are welcome here, just as you are – with everything that feels heavy right now.
This page is a quiet place. Take a moment to breathe, listen to music, write down what is on your mind. Or let a few clicks show you who can help you now – near you, around the clock.
You are not alone. Many people go through times when everything becomes too much – worries, fear, conflict, a loss, or thoughts that won’t settle. And there are people who are there for exactly that.
Take what does you good. Everything else can wait.
Guide · anonymous
What help fits right now?
Click through a few questions. At the end you get an overview with suitable services, numbers from your canton, an exercise and templates.
No name needed. Your answers stay on your device – nothing is saved or transmitted.
Exercises for difficult moments
When everything gets too much: back into your body, back into the now.
Short exercises that calm the nervous system. Pick one – there is no right or wrong. Exercises do not replace help: in danger call 144, to talk call 143.
Guided · 2 minutes
Box breathing
Four seconds in, four hold, four out, four hold. Follow the circle.
Quiet room · music to breathe
Just listen.
Sometimes words don’t help, but a sound does. If you can, put on headphones, close your eyes and simply let the music be there.
Songs written by Daniele Lenzo, «wir begleiten»
If music stirs you up right now: turn it down or pause it – and do a breathing exercise instead. It’s your choice.
For the night
When nights are hard
At night many things seem bigger and darker. That is normal – and it passes. Here is what can help now.
Exercises for the night – start right away
Right now
First aid in typical situations
Short guides for moments when you need to act quickly.
1I am having a panic attack
- Tell yourself: “This is panic. It is unpleasant, but not dangerous. It will pass.”
- Breathe out slowly – longer out than in.
- Press your feet firmly into the floor and feel what is supporting you.
- Name five things you can see.
- Stay where you are until the wave subsides – usually after a few minutes.
If you have chest pain or shortness of breath, or if you are unsure: 144.
Start breathing exercise →2Someone next to me is panicking
- Stay calm and stay close. Your calm is contagious.
- Speak slowly and in short sentences: “I’m here. This will pass.”
- Breathe out slowly and audibly – and invite them to join in.
- Do not hold on to them or crowd them. Ask: “What helps you right now?”
- Afterwards: offer water, give them time.
In case of unconsciousness, shortness of breath or chest pain: 144.
Exercises to do together →3Someone is talking about suicide
- Take every such statement seriously.
- Ask directly: “Are you thinking about taking your own life?” Asking does not increase the risk.
- Listen without judging or rushing to comfort.
- If there is acute danger, do not leave the person alone.
- Get help together: 143, the family doctor, emergency psychiatric services. In acute danger: 144.
Do not promise to keep it secret if a life is in danger.
Conversation guide for relatives →4After violence or threats
- Get yourself to safety – to a protected place, to other people.
- In acute danger: police 117.
- Have injuries examined by a doctor – even if they seem minor. This way they are also documented.
- Victim support 142: free, confidential, around the clock. You decide what happens next.
- Write down what happened – with date and time.
Relatives and witnesses can also contact victim support.
What is normal after an event →Psychological first aid
What is normal after a distressing experience?
After an accident, violence, a sudden death or another distressing event, body and mind often react strongly. These are normal reactions to an abnormal event. For most people, they slowly ease over the following days and weeks.
Body
- Racing heart, trembling, sweating
- Trouble sleeping, nightmares
- Exhaustion, little appetite
- Tension, headaches or stomach aches
Feelings
- Fear, restlessness, being easily startled
- Sadness, anger, feelings of guilt
- A sense of emptiness or numbness
- Rapidly changing moods
Thoughts
- Images keep coming back
- Difficulty concentrating
- Thoughts keep circling around the event
- “Why me?” – “If only I had …”
Behaviour
- Withdrawal or a strong need for closeness
- Avoiding places or topics
- Irritability, arguments
- More alcohol, medication or screen time
What helps in the first days
- Safety: find a place where you feel safe.
- Don’t be alone: let people you trust be close to you.
- You may talk – you don’t have to: share only as much as you want.
- Routine: eat, drink, sleep, step outside briefly – even if it is hard.
- Be careful with alcohol and with sedatives taken without medical advice.
- Everyday life in small steps: one thing a day is enough.
- Limit media: it is better to avoid images and reports about the event.
When you should seek help
- The distress does not ease after about four weeks, or even gets worse.
- You can hardly sleep, work or take care of yourself any more.
- You constantly feel cut off or permanently on alert.
- You regularly turn to alcohol, medication or drugs to cope.
- Thoughts of no longer wanting to live arise – then immediately call 143 or 144.
Children often react differently: with stomach aches, clinginess, regression (for example bedwetting again) or by re-enacting the event in play. Offer them support, closeness and familiar routines. Exercises for children →
After violence: Victim support offers free and confidential advice – phone 142, around the clock.
Self-help · to fill in
My safety plan
A safety plan means you do not have to start from zero in a crisis. Fill it in at a calmer moment – alone or with someone you trust. At the end you can print it or save it as a PDF on your phone.
🔒 Nothing is saved or sent. When you close the window, your entries are gone.
For your phone
Emergency card as lock screen
Create an image with your most important numbers. As your lock screen, you always have it with you – even when thinking is hard.
On your phone: press and hold the image and choose “Save to Photos”. Then set it as your lock screen in Settings.
Structure based on the safety plan by Stanley and Brown, as used in suicide prevention.
For relatives and people around
What do I say now?
Many people are afraid of saying the wrong thing – and so they say nothing. These sentences can help you start a conversation. There is no perfect conversation. What matters is that you are there.
Reaching out
Calm, personal, without blame.
- “I’ve noticed you’ve been very quiet lately.”
- “I’m worried about you.”
- “How are you really?”
- “I have time. Would you like to talk?”
Listening
Don’t rush to offer solutions. Stay with it.
- “That sounds really hard.”
- “Thank you for telling me.”
- “What is the hardest part right now?”
- “I’m here.”
Asking directly
Asking about suicidal thoughts does not put the idea in anyone’s head. It brings relief.
- “Do you sometimes think about not wanting to live anymore?”
- “Have you thought about taking your life?”
- “Have you thought about how?”
If the answer is yes: stay calm, stay there, get help together.
Better to avoid
Well meant – but often hurtful.
- “It’ll be fine.”
- “Others have it worse.”
- “Pull yourself together.”
- “I promise not to tell anyone.”
You may not and should not promise secrecy when a life is in danger.
Afterwards
Find the next step together.
- “What could help you a little right now?”
- “Shall we call someone together?”
- “Would you like to make a safety plan with me?”
In acute danger: do not leave the person alone, call 144. And for yourself: 143, also for relatives.
Safety plan →More: the guide “Asking without fear” further down the page.
For relatives and professionals
Those who help need support too
Supporting others takes strength. Taking good care of yourself means you can be there for others for longer.
Quick stress check
Which of these have applied to you over the last two weeks?
The check is not saved.
For relatives
- You may set boundaries – also out of love.
- Share the load: who can take on what?
- Your own plans (sport, friends, rest) remain important.
- Counselling for relatives is available in many cantons and clinics.
- You are not responsible for another person’s life.
For professionals and teams
- After stressful assignments: a short, structured exchange within the team – voluntary and without pressure to share details.
- Close consciously: a ritual, changing clothes, using the journey home to arrive.
- Watch for warning signs: cynicism, sleep problems, withdrawal.
- Use supervision and peer consultation regularly – not only when things are on fire.
- Leadership: be approachable and actively check in – even days later.
For parents, teachers and carers
Exercises for children
Children often feel stress in their tummy, not their head. These playful exercises help you calm down together. Join in – children learn most when adults show them. Many of them help adults as well.
- Put your hands on your tummy.
- Breathe in slowly – your tummy becomes a big balloon.
- Breathe out slowly – the air goes out quietly.
- Repeat five times.
A cuddly toy on the tummy makes the up and down visible.
- Cross your arms over your chest – these are the wings.
- Tap gently left and right, taking turns.
- Very slowly, like a butterfly resting.
- For one minute.
Good before falling asleep or after a fright.
For adults too: Butterfly hug →- Go stiff like a raw spaghetti.
- Hold for five seconds.
- Now soft and wobbly like cooked spaghetti.
- Repeat two or three times.
Laughing is allowed – and helps too.
- Find 5 things you can see.
- 4 things you can hear.
- 3 things you can touch.
- 2 things you can smell – 1 thing you can taste.
The children’s version of 5-4-3-2-1 – good on the go too.
For adults too: 5-4-3-2-1 →- Close your eyes or look at one spot.
- Think of a place where it is nice.
- What do you see, hear, smell there?
- Draw the place – then it exists on paper too.
The picture can hang in the child’s room.
- Find or make a small box.
- Draw or write down your worries.
- Put the notes in the box – lid on.
- Look inside together once a day.
This gives worries a place – and a fixed time.
If a child is very distressed or talks about thoughts of death: 147 (Pro Juventute) – also for parents. In danger: 144.
Lowering the threshold
What happens when I call?
Many people hesitate because they don’t know what to expect on the phone. Here it is, step by step.
Die Dargebotene Hand (Helping Hand)
For adults in difficult moments – also for relatives.
- A trained person answers – around the clock.
- You do not have to give your name.
- You talk about what is on your mind. Nothing is “too small”.
- Together you consider what will help you now.
Pro Juventute
For children and young people – with small and big worries.
- Around the clock, free and confidential.
- By phone, WhatsApp, chat or e-mail.
- You can call even if you only have a question.
For parents: parent counselling 058 261 61 61 (around the clock)
Victim support
After physical, psychological or sexual violence – also for relatives.
- First you will hear a short recorded message. In immediate danger: 117.
- Then a specialist or a trained person will advise you.
- The counselling is free. You decide whether and how to proceed.
- If you wish, you will be referred to medical help or a safe shelter.
Available throughout Switzerland since May 2026.
Ambulance / Emergency
When life is in danger – including acute risk of suicide.
- Say: Where are you? What happened? Who is calling?
- Answer the questions – help is usually already on its way.
- Only hang up when you are told to.
- If possible, stay with the person.
A call-out may incur costs – but when a life is in danger, always call.
💬 Tip: feel free to ask at the start how your information will be handled.
What is an involuntary placement for care (FU)?
- If someone is in serious danger because of a mental illness and the necessary help cannot be provided in any other way, admission to a clinic can be ordered – even against the person’s will.
- It can be ordered by the child and adult protection authority (KESB) or – depending on the canton – by a doctor. A medical order is valid for a maximum of six weeks.
- You have rights: you can call on a person you trust, request discharge at any time and lodge an appeal with the court within 10 days.
- An FU is the exception. Most people in crisis receive help without it coming to that.
Simplified and without guarantee. The Swiss Civil Code (Art. 426–439 ZGB) is authoritative.
Help in your canton
26 cantons, 26 systems. Find yours here.
Where to reach psychiatric help around the clock in your canton – for adults, children and young people.
Just talk, no crisis: «Mein Ohr für Dich», 0800 500 400 – free everyday conversations against loneliness, age 16+ (mainly in German, some hours in English). Trained volunteers listen; crises are not discussed there – in a crisis: 143.
If life is at risk, always call 144; if others are in danger, 117. Talk around the clock: 143 (adults), 147 (children and young people). Information without guarantee – please report outdated numbers to admin@wirbegleiten.ch.
Therapie-Kompass · also from «wir begleiten»
Support beyond the crisis.
After a crisis, longer-term support often helps. The Therapie-Kompass shows professionals, forms of therapy and services in Switzerland – clearly laid out and filterable to your needs. You will also find places for a time out without a clinic there.
Every crisis has a course.
Each phase needs something different.
Choose a phase. The curve shows where you can make a difference – long before things escalate.
What helps you now
For professionals and teams
Practical guides
What you can do today.
Further reading
Easy to understand, professionally sound.
Selected texts from the federal government, the cantons, specialist services and the WHO. The links lead to the original sources.
The linked texts are in German; some are also available in other languages on the same websites.
For people affected
- Doing what matters in times of stress (WHO)WHO · Universität Ulm · 2020 · PDFIllustrated workbook with simple exercises for difficult times.
- Let’s talk about everything – including mental health«Wie geht’s dir?» · Pro Mente Sana · 2019 · PDFWhat mental illnesses are, how to talk about them and where to find help.
- Talking can save livesReden kann retten · WebsiteEncouragement to talk about suicidal thoughts – with services in all cantons.
- Counselling + help 147Pro Juventute · WebsiteInformation, chat and counselling for children and young people, around the clock.
For relatives and those around
- Guidelines on dealing with suicidal thoughtsMHFA Ersthelfer · 2020 · PDFHow to recognise warning signs, ask and accompany someone to professional help.
- Is it OK to ask someone about suicidal thoughts?Beobachter · ArticleBriefly explains why asking protects – with an example of what to say.
- Emergency addressesKanton Zürich / Universität Zürich · 2023 · PDFFor people in crisis and those around them: what to do, whom to call.
For professionals and schools
- Suicidal experience and behaviour in SwitzerlandObsan Bulletin 08/2024 · PDFCurrent figures on suicidal thoughts and attempts – who is particularly affected.
- National Action Plan for Suicide PreventionBAG · laufend aktualisiert · WebsiteGoals up to 2030, progress so far and current priorities of the federal government and cantons.
- The challenge of violence in educational institutionsKantonspolizei Bern · PDFWarning signs, immediate measures and threat management for schools.
- Checklists for emergencies and crises at schoolsBildungsdirektion Kanton Zürich · 2025 · PDF26 checklists – from threats and rampage attacks to expressed suicidal thoughts: what to do immediately and afterwards.
- Fact sheet: reporting to the KESBKESB Appenzell Ausserrhoden · PDFThe right and duty to report and the procedure – clearly explained.
For professionals and institutions
Assessment tools.
Eleven structured tools for professionals and teams – online or as an offline file that runs in the browser without a server connection. Available to institutions through «wir begleiten».
The tools themselves are currently available in German.
The tools come into play before a specialist service is involved: they support the decision whether to report. They replace neither the risk assessment by the cantonal threat management nor a report to the KESB (Swiss child and adult protection authority). Institutions get access through «wir begleiten».
A service of «wir begleiten»
Behind the tools are people.
krisenintervention.ch is supported by the «wir begleiten» network – professionals from psychology, therapy, social work, case management and art. Founded by Daniele Lenzo, with more than 25 years of experience in crisis intervention, violence prevention and school social work.
Together towards greater self-understanding and inner strength.
There for you, even offline
Add this page to your home screen. Exercises, safety plan and emergency card will then also work offline.