Key concepts to know
- Techniques you can try on your own or with supportive peers, including mindfulness practices, sleep hygiene, regular physical activity, journaling, and stress reduction strategies. These tools can reduce symptoms and build resilience, especially when used consistently.
- Support from friends, family, or community groups who understand what you’re going through. Peer support can provide empathy, reduce isolation, and help you stay connected while you pursue other forms of care.
- Services delivered by trained clinicians, such as therapists, psychologists, psychiatrists, social workers, and counselors. This includes talk therapy, medication management, and coordinated care.
- Resources for immediate risk or danger, including hotlines, text lines, and emergency services. These are designed to provide rapid support during moments of acute distress.
- Considerations about who can access your information, how confidential your care is, and what you may need to share to get appropriate services. Understanding privacy helps you feel safer while seeking help.
- Some options are backed by research and clinical trials; others can be helpful but may lack strong evidence. It’s worth prioritizing credible, evidence-informed resources when possible.
Practical applications: turning resources into action
- Take a few minutes to articulate what you’re hoping to improve (anxiety, sleep, mood, coping with a stressful situation, etc.). Write down one or two goals for the next two weeks. This helps you choose resources that match your situation. If you’re unsure where to start, begin with a trusted self-help resource or a confidential screening on a reputable site like NIMH Find Help.
- Use well-established organizations that offer information, screening tools, and directories to locate local services. For example, you might explore the NIMH Find Help or the SAMHSA Treatment Locator.
- Consider whether you prefer in-person vs. telehealth, your budget, insurance coverage, language needs, and availability of same-day or urgent care. If cost is a barrier, look for community clinics with sliding scale fees or nonprofit organizations offering low-cost services. A starter resource is Mental Health America.
- If you’re unsure about a long-term commitment, try a brief self-help program, a guided app, or a short informational session with a clinician. Platforms like Talkspace or BetterHelp can connect you to licensed professionals for more flexible scheduling.
- Create a simple plan you can follow, and tell a trusted person about it. For example, “I’ll schedule a 30-minute telehealth appointment this week and practice a 5-minute grounding exercise daily.” Share the plan with a friend or family member who can offer encouragement.
- If distress is persistent, if you have thoughts of harming yourself or others, or if daily functioning is impaired, contact a professional promptly. Use the 988 Lifeline for immediate support if in crisis: 988 Lifeline.
- Before starting a new service, check how your information is stored and who can access it. For teletherapy and online tools, use secure platforms and verify that the provider is licensed or credentialed.
Benefits and considerations of mental health resources
- Access to timely support can reduce symptoms, improve daily functioning, strengthen coping skills, and prevent crises. Resources can also increase self-awareness, provide validation, and connect you with a supportive community.
- Availability varies by location, language, and income. Look for community clinics, sliding-scale services, and culturally responsive providers if you have specific needs. Some resources also offer free screenings and educational materials.
- Insurance plans may cover therapy but often vary in copays and provider networks. Some clinicians offer reduced rates or deferred payment options. When cost is a barrier, start with low-cost or free options such as hotlines, peer support groups, or public health services.
- Understand what information is shared with providers, how records are stored, and when information may be disclosed (e.g., safety concerns). This understanding helps you make informed choices about who delivers care and how.
- Seek providers who understand your background, values, and language. This can improve communication, trust, and engagement with care.
- Ask about approaches that have research support for your concern (for example, cognitive-behavioral therapy for anxiety or mood disorders). You can verify evidence-based options through reputable sources such as NIMH and APA.
Professional guidance when needed
Thinking about talking with a professional can feel intimidating, but professional care is a common and effective part of mental health care for many people. You might start with a primary care clinician who can screen for concerns and refer you to a therapist or psychiatrist. When you’re ready to find a mental health professional, consider the following:
- Use trusted directories to locate licensed clinicians in your area. For example, the APA Psychologist Locator can help you find psychologists with relevant specializations.
- Ask about the clinician’s approach, typical session length, frequency, supervision, and whether they accept your insurance or offer sliding-scale fees. You can also request a brief initial consultation to gauge fit.
- Telehealth can offer flexibility if travel or scheduling is challenging. If you’re considering teletherapy, verify platform security and whether the clinician is licensed to practice in your state or country.
- If you have thoughts of harming yourself or others, or you’re in danger, seek immediate help by calling your local emergency number or the 988 Lifeline for crisis support call 988 Lifeline.
Useful professional resources include:
Actionable steps you can take this week
- Write down two concerns you want to address (for example: sleep trouble, persistent sadness, or high stress) and set one concrete goal for the next 14 days.
- Explore two credible resource options and bookmark their pages. You might start with NIMH Find Help and Mental Health America.
- Share your plan with a trusted person who can offer support and accountability.
- Try one low-friction self-care practice daily (for example, a 5-minute grounding exercise or a 10-minute walk) to see how it affects your mood and energy.
- If you’re open to talking with a professional, check the APA locator for a clinician who fits your needs and schedule a brief consultation.
- Save crisis resources in your phone: 988 Lifeline for immediate support when distress spikes.
- If cost is a concern, contact a local clinic or a nonprofit service that offers sliding-scale fees or free services, and ask about short-term or group formats.
- Consider trying an online option if you’d like flexibility, using reputable platforms such as Talkspace or BetterHelp to explore what works for you.
