For long-term help, see these 4 addresses
Mental health hotline
Find national help numbers quickly in Bangladesh; in Dhaka, nighttime contact is easier, so save the number early
Trusted family contact
Telling a close person is often the most effective step; just one reliable person helps reduce the rush
Self-control community
In local support groups, habits, time, and limits can be discussed openly; it's not secret, but useful
Digital well-being advice
Set phone screen time, notifications, and nighttime routines together; often changing two settings reduces pressure