Taking the first step: How to seek for help

Seeking help for mental health can be a challenging and intimidating process, especially for young adults. Many people face barriers such as stigma, uncertainty, or fear of being judged. However, taking that first step toward getting help is a courageous and life-changing decision. This article offers practical advice for overcoming common challenges and beginning the journey toward better mental health.

Recognize the Need for Help – Part 1

The first step in seeking mental health support is recognizing that you need it. Mental health struggles can range from persistent sadness and anxiety to more severe issues like depression or stress, and it’s important to acknowledge when you’re having trouble coping. According to researchers, many young adults face barriers to seeking help because they don’t initially recognize the seriousness of their struggles or they fear stigma.

Recognize the Need for Help – Part 2

Remember, mental health challenges are common, and recognizing that you need help is a sign of strength, not weakness. If you find it hard to manage your emotions or perform everyday tasks, it’s okay to seek help. The sooner you reach out, the sooner you can start to feel better.

Overcome the Stigma – Part 1

Stigma around mental health can prevent many people from seeking the help they need. The fear of being judged or labeled as “weak” is particularly strong among young adults. However, it’s important to challenge these misconceptions. Just as we seek help for physical ailments like a cold or broken leg, seeking support for mental health is equally valid and important.

Overcome the Stigma – Part 2

Changing the way we think about mental health—both personally and culturally—can help reduce stigma. Remind yourself that reaching out for help is a healthy and responsible action, not something to be ashamed of. It is an act of self-care that can lead to long-term well-being.

Identify the Type of Help You Need – Part 1

Once you recognize that you need support, the next step is identifying what kind of help will best suit your needs. There are different types of mental health services available, and choosing the right one can sometimes feel overwhelming.

• Therapy or Counseling: Talking to a therapist or counselor is one of the most common forms of mental health support. There are various types of therapy, such as Cognitive Behavioral Therapy (CBT) for anxiety and depression, or talk therapy for addressing personal struggles.
• Support Groups: Support groups offer a sense of community by connecting you with others who are facing similar issues. These groups can provide emotional support and practical advice.
• Medication: For some people, medication is necessary to manage symptoms of mental health disorders. A psychiatrist or doctor can help determine if medication is a helpful option.

Identify the Type of Help You Need – Part 2

Start by considering what might work best for you. It’s also okay to combine different types of help, such as therapy and medication, to find the most effective approach.

Take Action: Make the First Contact

Making the initial contact with a mental health professional is often the hardest part, but it’s also the most important. Here are some steps to make it easier:

• Start with Your GP: If you don’t know where to begin, start with your general practitioner (GP) or family doctor. They can assess your situation and refer you to a counselor, therapist, or psychiatrist.
• Online Resources: Many therapists now offer online appointments, which can feel less intimidating than in-person visits. You can start by browsing therapist directories or searching online for mental health services in your area.
• Call or Email: Making that first call or sending an email can feel nerve-wracking, but it’s important to remember that mental health professionals are trained to be compassionate and non-judgmental. Don’t hesitate to ask questions about their services, treatment methods, and how they can help.

Stay Committed to the Process – Part 1

Once you’ve made the initial contact, it’s important to stay committed to the process. Researchers higlight that many people feel anxious or unsure about starting therapy, but persistence is key. The first few sessions might feel uncomfortable or unfamiliar, but it’s normal to need time to adjust. Remember, healing takes time. Don’t be discouraged if you don’t feel better immediately. Each step forward, no matter how small, is progress. Be patient with yourself and allow yourself to grow at your own pace.

Stay Committed to the Process – Part 2

Seeking mental health support is a vital step toward better well-being. It’s normal to feel hesitant or uncertain, but by recognizing the need for help, overcoming stigma, and taking small, manageable steps, you can begin to take control of your mental health. Whether it’s reaching out to a therapist, talking to a trusted friend, or seeking professional advice, taking that first step is the most important action you can take. You don’t have to face your challenges alone—help is available, and taking the first step can make all the difference.

We are always available to help – find us here.

Tinkara Klinc is a Trainee Psychologist who works with adolescents and young adults offering support sessions. She is interested in child development and family dynamics, and is also furthering her education in the field of Developmental analytical psychotherapy.

References:

Mitchell, C., McMillan, B., & Hagan, T. (2017). Mental health help-seeking behaviours in young adults. British Journal of General Practice, 67(654), 8-9.

Topkaya, N. (2015). Factors influencing psychological help seeking in adults: A qualitative study. Educational Sciences: Theory & Practice, 15(1).

Vanheusden, K., Mulder, C. L., van der Ende, J., van Lenthe, F. J., Mackenbach, J. P., & Verhulst, F. C. (2008). Young adults face major barriers to seeking help from mental health services. Patient education and counseling, 73(1), 97-104.