My support contacts
Free to read and print. No diagnosis, account or screening purchase is needed.
About 10 minutes. Start with one reliable contact.
Download printable sheet (PDF)
Waiting Well resources
Urgent help
If you are becoming overwhelmed, here are some contacts to talk to:
1
What this helps with
Read this
Keep everyday, professional and urgent support details easy to find.
Use this
Who it is for: Anyone building a support list for themselves or a child or young person.
Time: About 10 minutes. Start with one reliable contact.
2
Short explanation
Read this
Different people can help with different things. Write down what you can ask each person or service for, how to reach them and when they are available.
Use this
For a group or session, check who can attend, cost, location or online access, and how to join. Check whether the date is confirmed. If the details are unclear, ask the organiser before making plans. Agree with a trusted person what help they can offer.
3
One practical action
Read this
Add one person or service you could contact and the specific help you would ask for.
Use this
Example request: “Could you sit with me while I make this call on Thursday? I would like company and help noting the next step.”
4
Worksheet: start here
Read this
Keep this list somewhere you can find it. Check service details again when you need them.
A trusted person
Name, contact details, what I can ask for and when to contact them.
Use this
My GP or usual health professional
Service, contact details and how to ask for help.
My assessment or referral service
Team, contact details and what they can help with.
5
Worksheet: next steps
Read this
School, work or education support
Named contact or team, how to reach them and next agreed step.
A charity, peer group or session
Who it is for, cost, confirmed date, joining details and contact.
Use this
Urgent help where I live
Use the separate urgent-help guidance. Write any local crisis contact your care team gives you.
6
Use your sheet privately
Read this
Write on paper or in a private file on your own device. Keep your copy somewhere safe, especially on a shared device. You choose what to share.
Use this
Print the free sheet or copy the prompts into your own private note. Complete only the parts that help.
A charity contact form or a future group session is not an urgent response service.
Download printable sheet (PDF)
7
Where to go next
Read this
Choose the next topic that is useful to you. There is no order to follow.
Find support and confirmed sessions
Urgent help
Choose another Waiting Well resource
Use this
Sources used for this draft. Check current arrangements with the relevant service.
NHS: Where to get urgent help for mental health
Samaritans: Contact a Samaritan
8
Author and review
Read this
Prepared for: Matthew Lock ADHD Charity.
Draft content: AI-assisted.
Source and accessibility check: 14 November 2026.
Use this
Charity reviewer: pending sign-off.
Review status: not yet clinically reviewed.
Practical guidance and urgent help
This is a practical organising tool. It does not diagnose ADHD or replace individual professional advice.
Urgent help: call 999 if someone's life is at risk or you cannot keep yourself or someone else safe. Samaritans: 116 123, free, day or night. For other urgent routes across the UK, use the site's Urgent help page.
Urgent help across the UK
For me
For my child or young person
Waiting Well resources
Back to Waiting Well
References and resources
Hallowell, E.M., & Ratey, J. J. (1994). Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder. Anchor Books.
Resource topic:
Understanding ADHD
Barkley, R.A. (2020). Taking Charge of Adult ADHD (2nd ed.). The Guilford Press.
Resource topic:
Understanding ADHD
Brown, T.E. (2013). A New Understanding of ADHD in Children and Adults: Executive Function Impairments. Routledge.
Resource topic:
Tracking Symptoms and Executive Function
Dawson, P., & Guare, R. (2016). Smart but Scattered: The Revolutionary "Executive Skills" Approach. The Guilford Press.
Resource topic:
Tracking Symptoms and Executive Function
Solanto, M.V. (2011). Cognitive-Behavioral Therapy for Adult ADHD: Targeting Executive Dysfunction. The Guilford Press.
Resource topic:
Routines and ADHD-Friendly Systems
Sarkis, S.M. (2017). Natural Relief for Adult ADHD: Complementary Strategies for Increasing Focus, Attention, and Motivation. New Harbinger Publications.
Resource topic:
Routines and ADHD-Friendly Systems
Porges, S.W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, Self-Regulation. Norton.
Resource topic:
Regulation Techniques
Fisher, J. (2017). Healing the Fragmented Selves of Trauma Survivors: Overcoming Internal Self-Alienation. Routledge.
Resource topic:
Regulation Techniques
Neff, K.D. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
Resource topic:
Self-Compassion and Mental Health
Ramsay, J.R., & Rostain, A. L. (2015). The Adult ADHD Tool Kit: Using CBT to Facilitate Coping Inside and Out. Routledge
Resource topic:
Self-Compassion and Mental Health