Symptoms of mental health problems can vary from person to person, as can people’s perception of what they can get through alone compared to what requires professional help. Seeking help can be challenging, from knowing when is the right time and who to contact first, to perhaps thinking your problems aren’t ‘serious’ enough and that you should work through them alone. Just know it’s always ok to ask for help, no matter your circumstances.
When is the right time to talk to a mental health professional?
It’s normal to feel sad or stressed from time to time, but if these emotions are affecting you on a more frequent or severe basis, it might be becoming a mental health problem. Even if you think you aren’t suffering from a specific mental health issue, but are just feeling a bit down, stressed, or anxious, it’s still ok to reach out to a mental health professional.
It’s equally ok to try and work things out on your own first by doing self-help activities like exercise, eating healthily, and speaking with loved ones. However, it is easy to slip into a pattern of negative behavior when you’re feeling down or anxious, such as using drugs or alcohol to mask your emotions. If you find yourself slipping into this pattern of behavior, or your emotions are becoming too much to handle alone, it is probably time to reach out to a professional.
Should I speak to friends and family first?
This depends on individual circumstances. If you have supportive and trusted family and friends, they are often a good first port of call to discuss any mental health problems you’re suffering with. Having open and honest conversations about how you’re feeling with people you trust can help you process these emotions.
However, if you think your friends/family might be unhelpful or have a negative reaction, you may want to speak with a medical professional first.
When should you talk to a professional about unwelcome thoughts or emotions?
It can be difficult to know if the negative emotions you’re feeling are normal or if they are becoming more dysfunctional thoughts or feelings. As mentioned, even if your mental health issues aren’t severe, it’s still ok to talk to a professional. If you’re still not sure if seeing a mental health professional is the right thing to do, it would be worth considering if you’re suffering from any of the below:
- Having difficulty getting enjoyment out of life
- Feeling down and hopeless for no specific reason (such as bereavement)
- Worrying that is impacting daily life
- Emotions that are becoming more intense and difficult to control
- Using drugs or alcohol to mask or change your emotions
- Having intrusive thoughts that impact daily life
- Having thoughts of harming yourself
This is not an exhaustive list, but if you can relate to one or more of these points, you should consider getting some professional help.
Contacting someone in an emergency
Sometimes, mental health problems can deteriorate, leaving you in a crisis or feeling suicidal. It’s important to know who you can contact in this situation to get urgent and confidential support 24 hours a day. Below are the key contacts:
- In life-threatening situations, call 911 or go to an emergency room. [1]
- Call or text 988 to be connected with a trained crisis counselor via the suicide and crisis lifeline. [1][2]
- Text HOME to 741741 to connect with a volunteer crisis counselor via the crisis text line. [3]
- Call 866-903-3787 to contact the Mental Health Hotline. [4]
- Call 1-800-662-HELP (4357) to contact the SAMHSA for urgent help with mental and substance use problems. [5]
Contacting someone on behalf of a loved one
If you think a loved one would benefit from speaking to a mental health professional, but is reluctant to seek help, you can reach out to someone on their behalf. However, it’s better to speak with your loved one first to raise your concerns and explain why you think they should see a mental health professional.
Remember that people deal with their issues differently, and your loved one may be happy working through things on their own. It’s especially important to seek help on behalf of someone else if you feel they are in a mental health crisis or are suicidal; the contact numbers above can be used for this.
If you're not ready to talk
There are lots of things you can do to try and improve your mental health without professional help. However, if your mental health is not improving with these lifestyle changes then it’s time to speak to someone. Even if you’re getting some improvement, speaking with a professional can help complement the progress you’ve made.
Here are some things you can try to improve your mood and reduce anxiety:
- Exercising regularly. Exercise causes the release of endorphins in the body, which helps to reduce stress and increase mood. [6] It’s recommended that adults get 150 minutes of moderate-intensity exercise per week, however even getting out for a short walk each day will help get endorphins going. [7]
- Get enough sleep. Adults should sleep between 7-9 hours per night. [8] Ensuring you get enough sleep will help your body feel rested and can improve your mental health.
- Healthy diet. Eating a balanced diet with fruit and vegetables can help your mental state. It’s ok to have junk food as a treat occasionally, but try to avoid eating fast food regularly.
- Avoid drugs/alcohol. Drugs and alcohol impact your mood and sleep, exacerbating mental health problems. Alcohol is a depressant, so is best avoided if your mood is already low.
- Less screen time. Too much screen time can harm mental health, particularly among young people. [9] Try to replace some screen time with other activities, such as walks outdoors, non-electronic games, or reading. (Related: Florida Leads Charge on Social Media Ban for Young Teens)
- Spend time with loved ones. Even if you don’t feel ready to talk to them about your mental health, just chatting about random things can help take your mind off your worries.
Despite all this, even if you are not sure if it’s warranted, or if you are having struggles with your mental health, it’s best to speak to a professional who can help guide and support you.
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