Get help
You don't have to go through this alone
Reaching out is a sign of strength. Here is who you can contact — right now, today, or whenever you are ready.
If you or someone else is in danger right now
Call emergency services in Afghanistan. Elsewhere, call your local emergency number.
Services can be limited outside major cities. Source: Afghanistan travel advice — Government of Canada
Free helplines
Confidential support from trained people. Numbers checked against official sources in October 2026.
Awaaz Afghanistan
Free call, seven days a week. Female and male agents speak Dari, Pashto, Urdu, English and more, and can tell you what support is available near you.
Source: UNHCR Afghanistan
Find A Helpline
Free, confidential helplines around the world. Search by country and topic — useful if you live outside Afghanistan.
Source: Find A Helpline
988 Suicide & Crisis Lifeline
Free, confidential support 24/7 for anyone in emotional distress or crisis.
Source: 988 Lifeline
SAMHSA National Helpline
Free, confidential, 24/7 information and referral for mental health and substance use.
Source: SAMHSA
Learn coping skills at your own pace
Novara's free courses teach practical ways to handle stress, worry and poor sleep — privately, on your own phone. They are self-help tools, not therapy.
Novara is not an emergency service and cannot respond to messages immediately. In a crisis, use the numbers above.
Not sure what to say?
You can start with one of these — or show this screen to someone you trust.
- “I've been finding things really hard lately. Can we talk?”
- “I don't need you to fix anything. I just need someone to listen.”
- “I'm not okay right now, and I don't want to be alone with it.”
- “Could you help me find someone I can talk to?”
Worried about someone?
Listen without judging
Let her talk. You don't need the perfect words — being calm and present matters most.
Take her seriously
If she mentions not wanting to live, don't change the subject. Ask gently and directly how she is feeling. Asking does not put the idea in her head.
Help her find support
Share a helpline, help her make a call, or sit with her while she reaches out to someone she trusts.
Look after yourself too
Supporting someone can be heavy. Talk to someone you trust about how you are feeling as well.