You Are Not Alone
If you are in immediate danger or experiencing a mental health crisis, please reach out to resources below. Help is available, and it is confidential.
Befrienders Kenya
If you are in immediate danger, call emergency services now.
Available Mon–Sun 09:00–17:00
5-4-3-2-1 Grounding Technique
If you are feeling overwhelmed or experiencing extreme anxiety, this technique can help ground you in present moment. Take a deep breath and find:
Things you can SEE
For example, a pen, a spot on the ceiling, anything in your surroundings.
Things you can FEEL
For example, the texture of your clothing, the chair underneath you, or the floor under your feet.
Things you can HEAR
For example, traffic outside, an appliance humming, or the wind.
Things you can SMELL
For example, a candle, soap, or the air.
Things you can TASTE
For example, a mint, a sip of water, or lingering flavors from a meal.
Additional Resources
Befrienders Kenya
Confidential emotional support for anyone experiencing distress or despair, including those with suicidal thoughts. Lines answered Mon–Sun 09:00–17:00 (EAT). For after-hours emergencies, call 999.
Kenya Red Cross — Support line
A Kenya Red Cross phone line for people in Kenya who need support. Available 24/7.
South African Depression & Anxiety Group
Toll-free helpline staffed by trained counsellors, for depression, anxiety, and suicidal thoughts. Dialable within South Africa only.