Not a diagnosis or treatment
Frelumo provides general educational self-help information. It is not therapy, counselling, medical advice, a crisis line, a diagnostic tool or a substitute for professional mental healthcare. It does not promise to cure anxiety, depression, panic attacks, insomnia or any other condition.
When to seek medical support
Consider speaking with a qualified clinician if anxiety, low mood, panic, sleep difficulties or worrying thoughts persist, worsen or interfere with everyday life. Do not stop prescribed treatment, delay seeking medical care or change medications because of information on this website.
Use exercises gently
Some users feel worse when focusing on breathing or body sensations. If you become dizzy, distressed or uncomfortable, stop, return to normal breathing and consider speaking with a professional. You may skip any exercise.
Immediate help and crisis resources
United States: If there is immediate danger, call 911. For suicide or mental-health crisis support, call or text 988 (Suicide & Crisis Lifeline).
United Kingdom: For life-threatening emergencies call 999 or go to A&E. For urgent mental-health support contact NHS 111 and select the mental-health option where available. For someone to talk to, contact Samaritans at 116 123 (UK and Ireland).
Other places: Contact local emergency services or a qualified local crisis service. Frelumo cannot monitor users or respond to emergencies.
Editorial status
All Frelumo guides and interactive prompts are educational drafts. They require qualified clinical and legal review before the website is promoted to the public as a health-related product. References to NHS and NIMH information are not endorsements of Frelumo.