اپنی مدد آپ — وسائل اور رہنمائی
4-7-8 Breathing: Inhale 4s, hold 7s, exhale 8s. Repeat 4 times.
Box Breathing: Inhale 4s → hold 4s → exhale 4s → hold 4s. Used by military to calm nerves.
Belly Breathing: Place hand on stomach. Breathe deep so your belly rises, not your chest.
Body Scan: Close eyes. Slowly notice each body part from toes to head. Release any tension.
5-minute Gratitude: Write 3 things you are grateful for every morning.
Mindful Walking: Walk slowly. Notice each step, the ground beneath you, sounds around you.
Dhikr for Anxiety: "Hasbunallahu wa ni'mal wakeel" — Allah is sufficient for us and He is the best disposer of affairs.
Tahajjud Prayer: Rise before Fajr. Two rak'ahs of sincere prayer brings peace to the heart.
Dua for Sadness: "Allahumma inni abduka..." — The Prophet's (ﷺ) dua for grief and sadness.
Ruqyah: Recite Ayat-ul-Kursi, last 2 ayahs of Surah Baqarah, and 3 Quls morning and evening.
Understanding Depression: Depression is not weakness. It is a medical condition that responds to treatment.
Kashmir & Trauma: Research shows over 45% of Kashmiri adults experience significant PTSD symptoms.
Talking About Mental Health in Muslim Families: Breaking stigma begins with honest family conversations.
iCall Helpline: 9152987821 (Mon–Sat 8am–10pm). Professional counselling in Urdu, Hindi, English.
Vandrevala Foundation: 1860-2662-345 (24/7, Free, Confidential).
IMHANS Srinagar: 0194-2497000 — Local Kashmir mental health institution.
Self-help is a great start. But you don't have to face this alone.
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