Reach out to a trusted friend, family member, or partner
Contact a licensed therapist, counselor, psychologist, or psychiatrist
Call your primary care doctor for a mental health referral
Use your health insurance provider’s directory to find covered providers
Search for local community mental health clinics
Check employee assistance programs through work or school counseling services
Use telehealth or online therapy platforms
Contact a crisis hotline if you feel unsafe or overwhelmed
Go to the nearest emergency room if you are in immediate danger
Ask about low-cost or sliding-scale mental health services
Join a support group for people with similar experiences
Schedule a mental health screening or assessment
Keep a list of symptoms, triggers, and questions before appointments
Be honest about what you are feeling and how long it has been happening
Follow the treatment plan and attend follow-up appointments
Seek immediate help if you have thoughts of self-harm or suicide