Urgent help
If things are very hard right now, you're scared, or thoughts of harming yourself appear — don't stay alone with it. Call: real specialists work on these lines, free and anonymously.
This site offers tools for self-guided work; it does not provide emergency help and does not replace a doctor or psychotherapist.
Life-threatening — right now
The unified emergency services number. 24/7, from any phone, even without a SIM card.
Psychological help for adults
The unified psychological help line. 24/7, free across Russia.
Hotline of the Emergency Psychological Help Center of the Russian EMERCOM. 24/7, anonymous (only long-distance charges at the operator's rate).
For children, teenagers and parents
8 800 2000-122 or the short number 124 from a mobile
The all-Russian children's helpline. 24/7, free, anonymous.
While you wait for an answer or gather your strength
You can try short practices that help the body lower the intensity a little: grounding 5-4-3-2-1 or calm breathing. It's not a solution to the problem — just a way to give yourself a pause to call or wait for help.
If the state isn't an emergency but is heavy and has lasted a long time, it's worth seeing a psychologist or psychotherapist in person. You can write to the site's author on Telegram — but it's not an emergency service; a reply may take time.