If You Are Experiencing an Immediate Crisis
If you have thoughts of harming yourself, are in severe emotional pain, or feel unsafe, please seek immediate emergency medical care or call a 24/7 hotline directly below. You do not have to walk this path alone.
Free & Confidential Helplines in Pakistan
Tele-Tabeeb 1123
24/7 • Free • NationwideNational telemedicine service connecting callers to PMDC-certified doctors and licensed psychologists for crisis, depression, and grief counseling.
Umang Helpline
24/7 SupportMental health helpline staffed by clinical psychologists, therapists, and certified counselors with option for anonymous consultation.
Taskeen
Mon – SatProvides telephonic mental health support from trained psychologists along with community wellness programs and screening tools.
Humraaz 1166
Govt InitiativeNational mental health helpline and referral app providing free confidential guidance and psychological support nationwide.
Rozan Counseling Helpline
Confidential CounselingDedicated, non-judgmental, and empathetic space to discuss emotional challenges, trauma, relationship distress, and stress.
When Should You Seek Professional Help?
Experiencing ups and downs is normal, but it may be time to consult a mental health professional if you notice:
Everyday Self-Care Strategies
Mindful Breathing
Practice 4-7-8 breathing when anxious to activate relaxation response.
Consistent Rest
Keep a regular bedtime routine and minimize blue screen light before sleep.
Reach Out
Talk openly with a trusted friend, family member, or counselor.