Help-Seeking: The Complete Guide

Help-seeking refers to the act of reaching out for support when one is experiencing distress. This help can be sought from someone close to us—a friend or a family member—or a mental health professional.

Children and adolescents experience ups and downs in their life from time to time. However, seeking help is more difficult when they are at their lowest. To start with, we may not even know that we are experiencing a problem that requires help. If we do manage to realize that, we may find it difficult to talk about our concerns due to the fear of rejection and judgment. At times, we may be surrounded by people but still have no idea about how to communicate those concerns or we may remain unaware of the professional support that is available out there and how that can be utilized.

There are many barriers to help-seeking, some are personal while the rest can be found in the environment. In this guide, we will discuss why help-seeking is important and things you can do to receive support.

Why is help-seeking important?

If you are experiencing distress, many people around you might be going through something similar. However, just like you, they may not open up and seek help because they continue to believe that they are the odd ones out. People also mask their feelings due to the stigma-labeling and misrepresentation of people who suffer from symptoms of psychosocial disabilities or mental illness in the media.

However, upon finding a reliable source of support, someone who makes us feel safe and heard, we can slowly let go of the fear of judgment, shame, embarrassment, rejection, and so on. We can choose to be vulnerable with that person by talking about our feelings and thoughts. We get to normalize distress and understand that it is okay to be not okay, and things will get eventually better.

This process may allow us to accept that there is a problem. The person or professional we are seeking support from can offer a fresh perspective on our situation. They may also offer us a space wherein we both can explore solutions together and decide what works for us, and what does not.

Some of us are not aware of the benefits of help-seeking. We may continue to ignore our feelings and rely on things or activities which distract us from our problems or pain. Distraction may help temporarily but it does not address the root cause of the problem. Eventually, the distress will build up and it may put you at risk of serious mental illness and consequent hospitalization. Thus, seeking help and receiving the support you need early on is very important because that enables you to positively cope with your life's struggles.

In that sense, help-seeking behaviors are a protective factor. It protects us from deteriorating mental health and strengthens your circle of support. It balances out the negative impact loneliness and other risk factors can have on you.

Identify the Warning Signs

Warning signs indicate that our mental health is deteriorating and we might have to reach out to a friend or a health professional as soon as possible. Look out for:

• mood_bad 1. Feeling sad and withdrawn Withdrawing from pleasurable activities, hobbies, or things you liked to do before.
• bedtime 2. Disturbances in sleep and appetite Sleeping too much or too little. Similarly, you may not be having enough food or have much more than usual.
• anxiety 3. Extreme fear, worry, or anxiety Experiencing internal turmoil that gets in the way of your work or personal life.
• social_distance 4. Social anxiety Feeling very much anxious around people or at certain places.
• personal_injury 5. Thoughts of self-harm Feelings of suicide and non-suicidal self-injury.
• local_bar 6. Substance abuse Unable to stop using drugs or alcohol as a coping mechanism.

How to Seek Help

Taking the first step can feel overwhelming. Here is a practical breakdown of how to reach out for support:

• travel_explore 1. Look for Information Identify the resources available to you:
  • Support Helplines: Run by trained volunteers who have experience in providing support to people in distress.
  • Doctors or counselors: Health professionals close to where you live. There are also online platforms like Practo and Lybrate that can help you find a health professional remotely.
  • Support groups: Dedicated spaces to meet and relate with people who might also be navigating similar life issues.
• footprint 2. Take Small Steps Reach out to a trusted friend or family member. Start the conversation with a simple, "I haven't felt right lately, can I talk about it?" Talk to someone who does not judge or criticize you. Remember to respect their boundaries, as it gives them the space they need to support you better.
• calendar_month 3. Schedule an Appointment Book a session with a health professional (a counselor, a psychologist, and/or a general physician). If you are unable to look for information or schedule an appointment, ask a friend to help you make the call. An HP will offer a safe space to talk, evaluate your health, and guide your recovery.
• volunteer_activism 4. Be Kind to Yourself Do not let feelings of shame and embarrassment come your way when voicing your concerns. Realize that your recovery does not have to be perfect—there will be ups and downs. Mental illness is not your fault, so treat yourself with the compassion you deserve.

References & Citations

1. Breaking down barriers to help-seeking (ReachOut Schools)
2. Personal stories (Divinity, J. / NAMI)
3. Perceived barriers and facilitators to mental health help-seeking in young people (BMC Psychiatry)
4. How to help someone seek mental health support (Mind)
5. Increase help-seeking (Suicide Prevention Resource Center)
6. Where to get help for your mental health (NAMI)