Crisis Helplines — India
These are real, trained people who are here to listen. Calling is free.
iCall
Confidential counselling in English and Hindi. Speaks to you about emotional and mental health concerns.
● Mon – Sat, 8 AM – 10 PMVandrevala Foundation
Free mental health support. Call any time — day or night. Available in multiple Indian languages.
● 24 hours, 7 daysAASRA
A confidential helpline for people in emotional distress and those struggling with suicidal thoughts.
● 24 hours, 7 days5-4-3-2-1 — Come back to the present
When you feel overwhelmed, anxious, or disconnected, this technique gently brings your attention back to what is around you right now.
Things you can SEE
e.g. a wall, your hands, a window, a light, your phone
Things you can TOUCH
e.g. your clothes, the floor, a table, your hair, a chair
Things you can HEAR
e.g. your breath, traffic, a fan, your own heartbeat
Things you can SMELL
e.g. the air, your clothes, soap, food nearby
Thing you can TASTE
e.g. what is in your mouth right now — just notice it
Right now, you can also
Small steps help. You do not have to solve everything at once.
Take slow, deep breaths. Inhale for 4 counts, hold for 4, exhale for 4.
Text or call someone you trust. You do not have to explain everything — just say "I'm having a hard time."
Step outside or open a window. Fresh air and a change of environment can help shift your state.
Drink a glass of water. Splash cold water on your face. Basic physical care matters.