Need help now?

You don't have to go through this alone. These services are free and confidential.

If you might act on thoughts of harming yourself, or you're in danger right now, call your local emergency number: 999 in the UK and Bangladesh, 1122 in Pakistan, 112 in India.

United Kingdom

Samaritans116 123Free, any time, day or night. Or email jo@samaritans.org
ShoutText SHOUT to 85258Free, 24/7 text support
NHS 111111Choose the mental health option (England). For urgent help that isn't an emergency.

Pakistan

Umang mental health helpline0311 7786264Free, 24/7, confidential

India

Tele-MANAS (Government of India)14416Or 1-800-891-4416. Free, 24/7, in many languages

Bangladesh

Kaan Pete Roi09612-119911Emotional support, 3 pm to 3 am every day

Somewhere else?

Find a free helpline in your country at findahelpline.com.

If an urge is strong right now

Stand up and change rooms. Put the phone down somewhere else, screen down.
Breathe slowly: in for 4, out for 6, ten times. The wave passes, usually within 20 minutes.
Splash cold water on your face, or step outside for a minute.
Message someone you trust. You don't have to explain; "can you talk?" is enough.
If it helps you, make wudu and pray, or say your reasons out loud.

Animo supports recovery; it is not therapy or a medical service. A doctor or counsellor can help you more than any app.