Umang Pakistan mental health helpline
Umang is a Pakistani mental health helpline that describes itself as free and available 24/7, offering emotional and psychosocial support by phone and WhatsApp. It suits anyone in Pakistan who is struggling, worried about a friend, or needs to talk to someone now.
Platform
Mentorship
Umang
Helpline, 24/7
All
Free
If you are in danger right now
If you are thinking about suicide or self-harm, or you are not safe, contact your local emergency services or a crisis line now. Sefism is not a medical or crisis service.
What it is
Umang is a mental health and psychosocial support helpline in Pakistan. It describes itself as Pakistan's own 24/7 mental health helpline, free of cost, and it is listed by the World Health Organization's Eastern Mediterranean office as a mental health and psychosocial support hotline. Since 2022, Google has shown Umang's helpline to people in Pakistan who search for suicide-related terms.
How to reach it
As listed by WHO EMRO (October 2026):
- Phone: 0311 7786264 (+92 311 7786264), 24/7
- WhatsApp: Umang lists separate WhatsApp numbers for different times of day; see the WHO EMRO directory for the current list (Umang's own website was not loading in October 2026).
- Email: kinza@umang.com.pk
Check the WHO listing before you call: numbers change.
What to expect
A trained person listens, helps you calm down and think about your next step, and can point you to a psychologist or psychiatrist if you need ongoing care. You do not need to be in crisis to call: exam stress, a breakup, family pressure or feeling empty for weeks are all reasons to talk to someone.
Who it suits
Students and young professionals anywhere in Pakistan, people worried about a friend or family member, and anyone who finds it easier to talk in Urdu than in English.
How to use it well
- Save the number now, in your phone and a friend's.
- Write two lines before calling if you are nervous: what is happening and what you want from the call.
- If you are calling for a friend, ask them first and stay with them if they want you there.
- For ongoing help, ask the helpline how to find a counsellor near you.
Pair it with on Sefism
- Stage 1 of the Looking after your mental health roadmap covers crisis help and how to support a friend.
- Find A Helpline lists other verified services, and Rozan Counselling Helpline offers counselling in Pakistan during office hours.
- Building your support system helps you build people to lean on.
- For anything that is not urgent, you can also ask Tauseef a question.
Best for: anyone in Pakistan who needs to talk to someone about their mental health, any time of day.
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