Need Help Right Now?
If you are in danger, experienced sexual violence, need urgent pregnancy or STI care, or feel unsafe, use the resources below. You do not have to go through this alone.
Inshuti Connect Urgent Helpline
Call or text for immediate anonymous SRH support and guidance from our trained student responders.
RBC Health Helpline
Rwanda Biomedical Centre helpline for health emergencies and referral to care (including sexual health services).
GBV Hotline (Isange One Stop)
National helpline for victims of gender-based violence, sexual assault, abuse, and harassment.
Rwanda National Police
Emergency response line for immediate physical danger, violence, or security issues.
Child Helpdesk Rwanda
Dedicated support line for child abuse, reporting neglect, child protection, and child welfare issues.
Box Breathing Guide
Use this simple exercise to slow your heart rate when you feel overwhelmed or panicked.
5-4-3-2-1 Grounding Method
If you are having a panic attack, slowly name these out loud to ground yourself in the present:
- 5
Things you can SEE
Look around and name 5 objects (e.g., a chair, a window, a pen).
- 4
Things you can TOUCH
Feel 4 textures (e.g., your shirt, the table, your hair, the floor).
- 3
Things you can HEAR
Listen for 3 sounds (e.g., traffic, birds, fan humming, wind).
- 2
Things you can SMELL
Identify 2 scents (e.g., soap, perfume, fresh air).
- 1
Thing you can TASTE
Acknowledge 1 flavor (e.g., toothpaste, water, mint).