BMR — Pocket guide: steadiness after the floods (बाढीपछि थामिने सहयोग)
bmr.psynepal.org/#pfa · Works offline once saved · Nothing is stored
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This is first aid for the mind, not treatment or diagnosis.
यो मनको प्राथमिक सहयोग हो, उपचार वा निदान होइन।

1) FOR YOU, RIGHT NOW (तपाईंका लागि, अहिले) — about 1 minute
- Sit down where you are. Feet on the floor. Shoulders drop.
  जहाँ हुनुहुन्छ त्यहीँ बस्नुहोस्। खुट्टा भुइँमा। काँध खुकुलो।
- Breathe in through the nose for 4, hold gently for 2, out through
  the mouth for 6. A few times, at your own pace.
  नाकबाट ४ गन्दै सास लिनुहोस्, २ गन्दै बिस्तारै रोक्नुहोस्,
  मुखबाट ६ गन्दै छोड्नुहोस्। आफ्नै गतिमा केही पटक।
- Name around you: 5 you see, 4 you feel, 3 you hear, then 2 slow
  breaths, then 1 kind sentence: "this is hard, and I'm still here."
  वरिपरि नाम लिनुहोस्: देखिने ५, महसुस हुने ४, सुनिने ३, अनि २ लामो
  सास, अनि १ नरम वाक्य: "यो गाह्रो छ, र म अझै यहीँ छु।"

2) FOR THE HELPER HOLDING THE PHONE (फोन समात्ने सहयोगीका लागि)
LOOK / हेर — Is this spot safe? Who needs water, medicine, blanket,
missing family? Who is alone, very quiet, shaking, talking of harm?
सुरक्षित छ? पानी, औषधि, ओढ्ने, हराएको परिवार कसलाई? को एक्लै,
धेरै चुप, काँपिरहेको, हानिको कुरा गर्ने?
LISTEN / सुन — "I'm here. Take your time. (म यहीँ छु। बिस्तारै।)"
Don't force the story. Don't promise everything will be fine.
Don't touch without asking. कथा भन्न कर नगर्नुहोस्।
LINK / जोड — One practical step together + one human connection:
family, shelter desk, ward office, health post, Red Cross desk.
एउटा व्यावहारिक पाइला + एउटा मानवीय सम्बन्ध। "म फेरि सोध्न आउँछु।"
WITH A CHILD / बच्चासँग — Keep with a known caregiver. Get low,
speak simply, don't interview. Play or drawing steadies more.
चिनेको हेरचाहकर्तासँग राख्नुहोस्। नसोधपुछ गर्नुहोस्।
SKIP EXERCISES when: talk of self-harm, lost psychiatric medicine,
immediate danger → stay with them, call now. यस्तोमा अभ्यास छोड्नुहोस्।

3) CALL NOW (कल गर्नुहोस्) — free numbers, route from anywhere
- Suicide crisis, 24h: 1166 (आत्महत्याको सङ्कट)
- Health coordination: 1115 (स्वास्थ्य समन्वय)
- Child safety: 1098 (बालबालिकाको सुरक्षा)
- Violence against women: 1145 (महिलामाथिको हिंसा)
- Immediate danger: 100, or 112 from mobile (तत्काल खतरा)
- Psychosocial counselling 9–5: 1660 010 2005, TPO Nepal
If a line does not connect and danger is immediate, go to the nearest
emergency department or police service when safe.
लाइन नलागे र खतरा तत्काल छ भने सुरक्षित हुनासाथ नजिकैको
आपत्कालीन विभाग वा प्रहरीमा जानुहोस्.

4) FIND PEOPLE NEAR YOU (नजिकैका मान्छे भेट्टाउने)
Shelter/school desk → ward office → nearest health post → Red Cross desk.
Missing family: nearest police with names, ages, photo if you have one.
आश्रय डेस्क → वडा कार्यालय → स्वास्थ्य चौकी → रेडक्रस डेस्क।

5) HELPER, YOU TOO (सहयोगी, तपाईं पनि)
Water, rest in turns, talk with fellow helpers. Shaky? Pause.
पानी, पालैपालो आराम, साथीसँग कुरा। काँपेको लागे रोकिनुहोस्।

Numbers verified Aug 2026; re-check every 3–6 months. Full help: #help-now.
Nepali drafted by AI, needs native-speaker + clinician review before print runs.