Get Help

If you are in immediate danger
If you feel like your life is being threatened
If you feel you are at immediate risk of being hurt
If you feel you may hurt yourself or others 

Please call emergency services in your country as soon as possible. Use this list of emergency telephone numbers to contact police and first aid services in every country.

If you do not have access to a phone, ask a friend, family member or neighbour to call emergency services for you.

Take a moment to ground yourself and your emotions

5 Senses Countdown

This is a grounding exercise for ages 7 and above. Grounding exercises help you to focus on the present moment to cope with strong emotions. 

Here is a grounding exercise you can use if you are feeling anxious, confused, or just aren’t sure about how you are feeling. It will help calm you and help you feel more in control of your emotions. You can do this exercise anywhere and at any time to help you feel better.

Let’s explore the space you are in. Now focus, take deep breaths, and try to find -

5 things you can see 

4 things you can touch 

3 things you can hear 

2 things you can smell 

1 thing you can taste

This will help anchor you, bringing you back to a calmer space of awareness.

What kind of support do you need?

Let us help you figure it out.

There are different types of support services available depending on your needs. Take some time to go through this list of services. You can seek help when you are more sure about what you need. If you are still unsure about how to seek help, it’s okay. Reach out to us or one of our partners and we will try our best to help. 

  • Counselling

  • Therapy

  • Mediation

  • Medical support

  • Legal advice

  • Financial advice

  • Community and friend support groups

  • Online support groups 

  • Crisis hotlines

  • Victim support 

Helpful Resources for Trauma Support

International

UK

India

  • MyChoices Foundation India has a domestic violence and sex trafficking helpline for women and children in India: https://www.mychoicesfoundation.org 

  • iCALL Free Mental Health Helpline in India. 
    Available Monday to Saturday from 10am to 8pm. 
    iCALL also offers a list of trusted mental health professionals: https://icallhelpline.org 

  • Humraahi Helpline for anyone facing domestic violence. Project by Invisible Scars Foundation.
    Helpline: +91 90151 22122
    Available Monday to Saturday from 9am-9pm.

Pakistan