Life can get overwhelming sometimes. Whether it’s work stress, family problems, anxiety that won’t go away, or a general feeling that something just isn’t right, we all hit rough patches. And when that happens, it’s totally normal to feel stuck or unsure of what to do next. If you’ve found yourself thinking, “I might need help, but I don’t know where to start”, you’re not alone—and this article is for you.
Getting help for your mental health can feel like a big, confusing leap, but the truth is, it starts with small, simple steps. Here’s how you can begin.
Acknowledge What You’re Feeling
Before you even reach out to anyone, it’s helpful to spend some time identifying how you feel. Are you sad most days? Do you constantly feel on edge or panicked? Have you lost interest in things you used to enjoy? Are you struggling to get out of bed, focus, or complete daily tasks?
You don’t need to have a formal diagnosis to seek help. Simply knowing that something feels “off” or that you’re not coping as well as you used to is enough reason to talk to someone.
Keeping a journal of your emotions and behaviours for a few days or weeks can also be useful. This can help you track patterns, understand triggers, and communicate more clearly when you do speak with a professional.
Understand your options—there’s more than one path
There’s no one-size-fits-all solution when it comes to mental health care. Depending on what you’re dealing with, here are some of the professionals you might come across:
- Therapists and counselors: These are trained to help you talk through problems, understand patterns, and build coping strategies.
- Psychiatrists: Medical doctors who can diagnose and prescribe medication for mental health conditions.
- Psychologists: Often more focused on in-depth therapy and assessments.
- Social workers: They’re trained to provide emotional support and connect you with services and resources.
- Nurse practitioners: Some specialise in mental health and can provide both therapy and medication.
There are plenty of mental health professionals out there who can help—from counselors and psychiatrists to healthcare providers who’ve completed a dual FNP and psych NP program, meaning they’re trained to support both your physical and emotional health in a more holistic way.
Explore Available Resources
There are many ways to access mental health services depending on your location, insurance status, and individual needs. Here are a few places to start:
- Your Primary Care Provider (PCP) – They can refer you to specialists or recommend specific treatment options.
- Employee Assistance Programs (EAPs) – Many workplaces offer short-term counselling and mental health support through these programs.
- University or School Counseling Services – If you’re a student, take advantage of on-campus mental health services.
- Community Health Clinics – Often offer low-cost or sliding scale services based on income.
- Online Therapy Platforms – Services like BetterHelp, Talkspace, or Headspace Health offer convenient and confidential therapy options from the comfort of your home.
You can also search therapist directories like Psychology Today, Therapy Tribe, or GoodTherapy to find qualified professionals near you. Many of these platforms allow you to filter by specialty, insurance accepted, and therapy style.
What to expect when you book your first appointment
Let’s be real—your first therapy session might feel a bit awkward. That’s normal. But it’s not about having all the answers; it’s just about being honest and showing up. Your therapist or mental health provider will ask some questions about what’s been going on, your history, and what you’re hoping to get out of therapy.
It’s also your chance to ask questions too—about their approach, what kind of therapy they offer, and how often you’ll meet. Think of it like testing the waters. If it doesn’t feel like the right fit, it’s okay to try someone else. Finding the right match is a bit like dating—it can take time, and that’s okay.
Tackle the practical stuff
Barriers like cost, time, transportation, or even stigma can get in the way of seeking help. Here are a few ways to work around that:
- Look for therapists with sliding-scale fees
- Ask about virtual or phone appointments
- Check if your health insurance covers therapy
- Search for community programs or free support groups
- Find culturally competent therapists who “get” your background or lived experience
The help you need is out there. It just might take a bit of trial and error to find what fits your life and your needs.
Deciding to get help for your mental health isn’t always easy. But it is brave. Whether you’re just starting to consider it or you’ve been thinking about it for a while, you’re not alone—and you’re not broken.
Help is out there. And there are people who want to help, whether they’re a therapist, doctor, or someone who’s been in your shoes. All it takes is one step to begin. Whatever that step looks like for you—take it. You deserve to feel better, and you don’t have to figure it all out on your own.
