Emergency Helplines
We are not an emergency helpline, a suicide prevention helpline, or an organization that provides immediate medical services.
If you are having thoughts of self-harm, or suicide,
please call a suicide prevention helpline.
Here’s a list of 24/7 helplines (We do not own any of these, the list was prepared by accessing resources available to the general public) ​
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ICALL - 9152987821
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Aasra - 022-27546669, +91 98204 66726
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1Life - 07893078930
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Sahai Suicide helpline - 080-25497777,
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Sahai - +91 080 25497777, 9886444075
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Parivarthan Counseling Helpline Services - +91 7676 602 602
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Sa-Mudra Yuva Helpline - +91 9880396331
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Mitram Foundation - 80 2572 2573
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Arpita Foundation - 80 2365 6667
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Vimochana - 80 2549 2781
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Ashraya - 08025251929
Mental Health Tips
We know life can get a bit overwhelming sometimes. That's why we’ve put together a few simple tips to help you take care of your mental health. Remember, it's all about finding what works best for you!
01
Take a Breather
Ever feel like the world is moving too fast? Take a moment for yourself. Close your eyes, take a few deep breaths, and let your mind wander. Even a minute of mindfulness can make a big difference.
02
Stay Connected
Feeling isolated? Reach out to a friend or family member. A quick chat, a shared laugh, or even a text message can boost your mood and remind you that you're not alone.
03
Move Your Body
Been sitting for a while? Stand up and stretch, take a walk, or dance around your room. Physical activity can do wonders for your mind, lifting your spirits and easing stress.
04
Eat Well
Have you eaten today? Fueling your body with nutritious foods can improve your energy levels and help you feel more balanced. Don’t forget to stay hydrated, too!
05
Sleep tight
Having trouble sleeping? Establish a bedtime routine that helps you wind down. Maybe it’s a warm bath, a good book, or some calming music. Quality sleep is crucial for your mental health.
06
Limit Screen Time
Been glued to your screen? Try to take regular breaks from your phone or computer. Engage in offline activities that you enjoy, like reading, cooking, or going for a walk.
07
Set Boundaries
Feeling overwhelmed by demands? It’s okay to say no sometimes. Setting boundaries with work, friends, and even family can help you protect your mental well-being.
08
Do What You Love
When was the last time you did something just for fun? Whether it's painting, gardening, or playing an instrument, make time for hobbies that bring you joy and relaxation.
09
Be Kind to Yourself
Having a tough day? Remember to treat yourself with the same kindness and understanding you would offer a friend. It's okay to have bad days.
10
Seek Help When Needed
Feeling stuck? It’s okay to ask for help. Talking to a therapist or counselor can provide support and strategies to navigate life's challenges.
Self Help Tools
Taking care of yourself is essential, and sometimes we just need a little guidance on how to do it.
Here are some self-care tools and strategies tailored just for you.
01
Deep Breathing Exercises
Feeling stressed? Try this quick breathing exercise:
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Step 1: Find a comfortable spot to sit or lie down.
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Step 2: Close your eyes and inhale slowly through your nose for a count of four.
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Step 3: Hold your breath for a count of four.
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Step 4: Exhale slowly through your mouth for a count of four.
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Step 5: Repeat this cycle a few times until you feel more relaxed.
02
Progressive Muscle Relaxation
Got some tension? Let's release it:
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Step 1: Sit or lie down comfortably.
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Step 2: Starting with your toes, tense the muscles as tightly as you can.
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Step 3: Hold the tension for a count of five.
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Step 4: Slowly release and relax the muscles.
Step 5: Move up to your calves, thighs, abdomen, and so on, until you’ve relaxed every part of your body.
03
Mindfulness Meditation
Need to center yourself? Here’s a simple meditation:
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Step 1: Find a quiet place where you won’t be disturbed.
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Step 2: Sit comfortably with your back straight and hands resting in your lap.
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Step 3: Close your eyes and take a few deep breaths.
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Step 4: Focus on your breathing, noticing the sensation of the air entering and leaving your body.
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Step 5: If your mind wanders, gently bring your focus back to your breath. Try this for 5-10 minutes.
04
Gratitude Journaling
Want to boost your mood? Grab a journal and:
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Step 1: Write down three things you’re grateful for each day.
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Step 2: Be specific and reflect on why these things make you feel grateful.
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Step 3: Read your entries whenever you need a little positivity boost.
05
Grounding Techniques
Feeling anxious? Ground yourself with this exercise:
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Step 1: Look around you and name five things you can see.
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Step 2: Name four things you can touch.
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Step 3: Name three things you can hear.
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Step 4: Name two things you can smell.
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Step 5: Name one thing you can taste. This technique helps bring your focus back to the present moment.
06
Creative Expression
Need an emotional outlet? Try something creative:
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Step 1: Pick an activity like drawing, painting, writing, or playing music.
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Step 2: Set aside some time where you won’t be interrupted.
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Step 3: Let your emotions flow through your creative process. There’s no right or wrong way to do this!
07
Physical Activity
Feeling sluggish? Get moving with an activity you enjoy:
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Step 1: Choose something fun like dancing, yoga, or a brisk walk.
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Step 2: Set a timer for 10-30 minutes, whatever feels good for you.
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Step 3: Focus on how your body feels with each movement, and let the endorphins lift your spirits.