Search in English, Urdu or Roman Urdu — try “neend nahi ati” or “ghabrahat”.
Programme8 min
Settling a restless night — 14 days
You mentioned sleep felt hard this week.
Practice3 min
3-minute grounding: 5 senses
Short and portable for sudden waves of worry.
Practice5 min
Paced breathing (4-6)
Slows the body before the mind catches up.
Read4 min
Thoughts aren't facts
A gentle intro to the CBT idea behind your programme.
Programme10 min
When the heart sinks — low mood, 14 days
Daily steps sized for low-energy days.
Read6 min
Talking to family about therapy
Many people in Pakistan start here.