Crisis support
You don't have to face this alone.
If you're thinking about ending your life, or you're worried about someone else, please reach out now. These lines are free and confidential.
Free helplines
Talk to someone today.
Free and confidential. Numbers last checked in November 2026.
Tele-MANAS
24x7Free government mental health helpline in 20+ languages. Also on 1-800-891-4416.
14416Vandrevala Foundation
24x7Free counselling by call or WhatsApp.
+91 9999 666 555iCall (TISS)
Mon to SatPsychosocial counselling by trained professionals.
+91 91529 87821
Right now
Slow your breath with us.
Box breathing: in for four, hold for four, out for four, hold for four. A few rounds can help you feel steadier. If holding your breath feels uncomfortable, skip the holds.
Ready?
Ground yourself
Come back to the room.
When thoughts race, your senses can bring you to the present. Go slowly.
- 5things you can see
- 4things you can touch
- 3things you can hear
- 2things you can smell
- 1thing you can taste
When you're safe, we're here for what comes next.
TUT isn't an emergency service and our inbox isn't monitored around the clock. For ongoing support, a care coordinator can help you build a team.