List of healthcare professionals
There are many different professionals in your area who can provide invaluable help. If you are experiencing mental health problems or distress, they are there to welcome you, listen to you and refer you to a specialist:
- at work: company doctor, human resources professional or trade union representative;
- in healthcare centres: nurse, midwife, doctor;
- at school: school nurse, teacher or mediator;
- in neighbourhood community centres: youth worker or social worker.
All of these people can help you find the right support. Don’t hesitate to ask them for advice – it’s part of their job to give you information about what’s available.
In most cases, this help is free or covered by your health insurance, so don’t let the cost stop you from getting the help you need.
If you’re unsure and don’t know where to turn, your GP/family doctor can point you in the right direction.
You can also use this website to find a psychologist in your area. All you have to do is fill in a short questionnaire about your needs and your preferred language. As far as the cost of consultations is concerned, each psychologist will indicate the conditions for reimbursement on their profile, but it is important to check the specific conditions that apply to each individual.
Emergency numbers
In the event of a serious crisis, where the person is at risk of harming themselves or others, the situation is urgent. You must call 144 or the psychiatric emergency service in your canton. If you are in any doubt or feel that you are losing control, don’t hesitate to call one of the emergency services.
- Fribourg: 0263080808
- Genève: 0223723862
- Jura: 144
- Neuchâtel: 0327551515
- Vaud: 0848133133
- Valais: 0800012210
- Ticino: 144
If the situation is too dangerous, you can also call the police on 117.
Addiction and drug use
When people feel sad, stressed or tired, they may try to escape their problems by engaging in ‘risky’ behaviours such as smoking, drinking alcohol, taking medication, spending too much time in front of a screen or gambling. While it may seem like a relief at the time, these habits can be harmful to your physical and mental health. If you’re worried about your substance use or that of someone close to you, you should seek help.
Heavy use of substances (alcohol, medication) can have negative health consequences: damage to vital organs, cancer, cardiovascular disease, weakening of the immune system, depression and anxiety, cognitive problems, social isolation, etc.
Addiction Switzerland has compiled a list of websites and helplines that provide support for people who abuse alcohol, have problems with tobacco or nicotine products, or gamble.
Worried about your children? Have a look at this brochure.
Wondering how to protect them? Have a look at this flyer.
Do you have a close relationship with an addict? Read this brochure.
Screens/Internet
Here are some signs that may alert parents to their children’s excessive screen use:
- The computer or game console is active for many hours during the day for leisure purposes (outside of schoolwork).
- The child hardly sees any of their friends and is no longer interested in other activities or hobbies.
- The child’s performance at school or in learning steadily deteriorates.
- The child neglects themselves and has no appetite. They are often tired during the day.
- The child becomes aggressive or depressed when denied access to the computer.
Domestic violence
Emergency numbers:
- 117: Police
- 144: Ambulance/Emergencies
Anonymous and confidential helpline (24/24h):
- 143: La main tendue
- 147: Advice for children and young people
Other resources:
- To anonymously ask an expert your question (response within 3 working days): Violence que faire. You can write in French, English and Italian.
- For a list of LAVI victim support centres by canton: Aide aux victimes
- List of shelters for women and children who are victims of domestic violence
- Information video ‘Domestic violence – what should I do?
If you find yourself in a situation of violence, you have the right to protect yourself (and any children who are present) by leaving home, calling the police (117) or the doctor on duty (list by canton here). The LAVI centres can also help you.
Stress
Studies show that there are four situations in which stress hormones are produced:
- When you feel you have no control over the situation
- When a situation is unpredictable
- When a situation is new
- When a situation threatens our ego
To reduce stress, it is therefore important to think about the stressful situation and try to change it as much as possible. For example, if our skills and ego are being tested and we feel that others are doubting our abilities, we could increase our self-confidence and self-esteem, learn to believe in our abilities and stop constantly questioning ourselves. By dealing with these stressful situations in advance, it will be possible to reduce these unpleasant feelings in the future.
In times of stress, other tools can be useful and can be found here.
There are also a number of tools you can use to reduce your stress levels, recharge your batteries and build your resilience:
- Focusing on the here and now, giving yourself a gentle hug, grounding yourself and putting intrusive thoughts in an imaginary box are all ways to relax, release tension and reconnect with the present moment when you’re feeling worried and/or at your wits’ end.
- Doing deep breathing exercises and setting aside a specific time in the day to deal with your problems (rather than doing it all day long) are tools you can use when you’re feeling anxious or nervous and want to regain control.
- Breathing exercises and visualising positive things are also ways to calm yourself down when you want to make the right decisions.
- To develop your resilience and strengthen your internal coping mechanisms, think optimistically and be kind and compassionate. You can also make a list of your own resources and the things that make you feel good, so that you know what to do in the future based on your experience.
Suicidal thoughts
If you are having suicidal thoughts, it is important to talk about it and get help.
Emergency numbers:
- 143: for adults, free, anonymous and confidential. English helpline: 0800 143 000
- 147: Pro Juventute (for young people)
- 144: Medical emergencies