Help-Seeking

Asking for help is often the hardest part of the journey. When we are struggling with our mental health, our minds can trick us into believing that we are a burden, that nobody will understand, or that we should be able to "fix" it on our own. Recognizing these thoughts as symptoms—not facts—is the first step to feeling better.

Overcoming the Barriers to Reaching Out

Many people delay seeking help because they are afraid of the stigma, or they simply do not know what to say. It is completely normal to feel vulnerable. You do not need to have the "perfect" words, and you do not need to wait until you are in a severe crisis to deserve support.

1. Acknowledge your feelings to yourself first. It is okay to not be okay. Admitting to yourself that you are struggling is a profound act of self-compassion.
2. Identify a safe person. This could be a close friend, a sibling, a teacher, a colleague, or a mental health professional. Choose someone who has proven to be a good listener and who responds without judgment.
3. Prepare your conversation starters. If starting the conversation feels paralyzing, use a script. You can write it down or send it as a text message to break the ice:
   • "I haven't been feeling like myself lately, and I could really use someone to talk to. Are you free to listen?"
   • "I'm going through a tough time right now. I don't need advice, just some support."
   • "I'm struggling with my mental health and I think I need help figuring out the next steps."
4. Choose the right time and place. Try to reach out when both you and the other person have the time and privacy to talk. Avoid bringing it up when the other person is rushing or distracted.
5. Explore professional help. Friends and family offer incredible emotional support, but they are not trained experts. A therapist, counselor, or psychiatrist can provide you with the professional tools required to navigate your mental health challenges.