How to Know When to Reach Out

One of the hardest questions to answer is: "Do I actually need help, or should I just keep trying to handle this on my own?"

Here's the truth: if you're asking yourself this question, the answer is usually yes, reaching out would help.

When to Reach Out

You don't have to wait until you're in crisis. Consider seeking support if:

Daily Life Is Affected

• Work or school - Missing days, struggling to focus, or performance dropping
• Relationships - Withdrawing from people, frequent conflicts, or feeling disconnected
• Self-care - Struggling with basic tasks like showering, eating, or leaving the house
• Sleep - Sleeping too much, too little, or waking up unrested

Emotions Feel Unmanageable

• Feeling overwhelmed, anxious, or depressed most days
• Mood swings that feel out of your control
• Anger or irritability that's affecting your relationships
• Persistent numbness or emptiness
• Feelings of hopelessness or worthlessness

You're Using Unhealthy Coping Methods

• Drinking or using substances more than intended
• Self-harm or thinking about it
• Isolating yourself for extended periods
• Excessive phone use, gaming, or other avoidance behaviors

You're Having Scary Thoughts

• Thoughts of hurting yourself or ending your life
• Thoughts of hurting others
• Intrusive thoughts that won't go away
• Feeling disconnected from reality

If you're having thoughts of suicide, reach out now:

• Call or text 988 for the Suicide & Crisis Lifeline
• Call your doctor or therapist
• Go to your nearest emergency room
• Tell someone you trust

"But Other People Have It Worse"

This thought keeps many people from seeking help. Here's why it doesn't hold up:

• Pain isn't a competition
• Your struggles are valid regardless of what others are going through
• Getting help early often prevents things from getting worse
• You wouldn't tell someone with a broken leg to wait because others have broken spines

"I Should Be Able to Handle This"

Mental health struggles aren't a sign of weakness any more than diabetes or a broken bone. Would you try to "handle" a physical injury without medical care?

Seeking help is a sign of strength and wisdom, not weakness.

Types of Support Available

Talk to Your Doctor

• Start with your primary care doctor
• They can screen for mental health conditions
• They might prescribe medication or refer you to a specialist

Find a Therapist

• Therapists provide a safe space to talk and develop coping skills
• Different types: psychologists, licensed counselors, social workers
• Many therapists offer sliding scale fees or accept insurance

Call a Crisis Line

• Available 24/7, confidential, and free
• 988 - Suicide & Crisis Lifeline (call or text)
• Crisis Text Line - Text HOME to 741741

Support Groups

• Connect with others who understand what you're going through
• In-person or online options
• Often free or low-cost

Lean on Trusted People

• Friends or family members who listen without judgment
• Faith community leaders
• School counselors or employee assistance programs

What to Say

Starting the conversation can feel scary. Here are some ways to begin:

• "I've been struggling lately and think I need some support"
• "I'm not feeling like myself and want to talk to someone about it"
• "I've been dealing with [anxiety/depression/overwhelm] and need help"

You don't have to have it all figured out. You just have to start.

What to Expect

When you reach out to a professional:

1. Initial conversation - They'll ask questions about what you're experiencing
2. Assessment - Understanding your symptoms, history, and needs
3. Treatment plan - Developing a plan together that might include therapy, medication, or both
4. Follow-up - Regular check-ins to adjust the plan as needed

It might take a few tries to find the right fit. That's normal and okay.

You Deserve Support

You don't have to earn the right to get help. You don't have to be "sick enough" to deserve care. You're worthy of support simply because you're human and you're struggling.

Reaching out is brave. It's the first step toward feeling better.

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This resource is educational. In a mental health emergency, call 988 or go to your nearest emergency room.