Additional Resources

Befrienders Malaysia

Hotline numbers:

KL: 03-7627 2929 (24 hours)

Ipoh: 05-547 7933 (4pm to 11pm)

Penang: 04-281 5161 (3pm to midnight)

E-Mail: sam@befrienders.org.my

Website: https://www.befrienders.org.my/

Life Line Association Malaysia

Counselling Hotline: 03-4265 7995

E-Mail: counselling@lifeline.org.my

Website: http://lifeline.org.my/cn/

Buddy Bear

Call or Message Hotline (6pm-12am): 1800 -18-2327

Facebook Messenger: buddybear.humankind

Mercy Malaysia Support Line (8am-5pm)

• 014-322 3392

• 011-6399 6482

• 011-6399 4236

• 03-2935 9935

Agape Counselling Malaysia

Hotline: 03-7785 5955 or 03-7781 0800

All Women's Action Society (AWAM)

Telenita helpline: 03-7877 0224

E-Mail: awam@awam.org.my

Website: https://www.facebook.com/AWAMMalaysia/

Women's Aid Organisation (WAO)

WAO Hotline: +603 3000 8858 (24 hours)

SMS/WhatsApp TINA: +6018 988 8058 (24 hours)

Website: https://wao.org.my/getting-help-for-domestic-violence/

(would highly recommend you to click onto this website for further information)

Please note that the suggestions below are in no way a replacement for seeking actual professional help, but merely suggestions on activities to do whilst awaiting professional help. If you feel unsafe, please go to your nearest hospital and request for emergency assistance.

1. Take a step back, deep breaths and do something that takes your mind off the distressing thoughts

• Watch a movie

• Call a friend or family member to talk

• Meditate: (https://www.youtube.com/watch?v=wm1t5FyK5Ek&t=63s&ab_channel=TaraBrach)

• Listen to music

• Create art/write/play an instrument

• Read your favourite book

2. Do some grounding exercises, a simple one such as '54321' grounding technique. Be as descriptive as you can. Name:

• 5 things you can see

• 4 things you can hear

• 3 things you can touch

• 2 things you can smell

• 1 thing you can taste

3. Focus on your breathing. Try diaphragmatic breathing, which has benefits in helping one relax:

• https://www.youtube.com/watch?v=Mg2ar-7_HfA&t=3s&ab_channel=NewYork-PresbyterianHospital

4. Remember to be kind to yourself. Sometimes, all we need, is to reassure ourselves that all will be okay

• Self-compassion, antidote to shame: https://www.youtube.com/watch?v=rTFN8t9SXiQ&ab_channel=ChristopherGermer%2CPh.D.

• The space between self-esteem and self-compassion: https://www.youtube.com/watch?v=IvtZBUSplr4&ab_channel=TEDxTalks