4 Signs It’s Time to Speak Up

Persistent negative feelings. If you consistently have feelings of sadness, anxiety, or hopelessness for two weeks or more, a convo with a mental health professional could help.

Impact on daily functioning. When your mental health begins to impact your ability to perform everyday tasks, such as work, relationships, or self-care, it’s a sign that it’s time to get support.

Changes in behavior. Changes in sleep patterns, appetite, and other behaviors could be signs that you’re experiencing a mental health condition or challenge that may benefit from professional support.

Difficulty coping with stressors. If you find it increasingly challenging to cope with everyday stressors and it’s affecting your overall well-being, seeking mental health support can help.

Why Seeking Help Is a Sign of Strength

It’s a sign of self-awareness. Recognizing the need for mental-health help demonstrates self-awareness and insight into one’s own well-being. It takes strength to acknowledge when you’re struggling.

Vulnerability is strength. Asking for mental health assistance requires vulnerability and allows us to be our most authentic selves. It takes courage to be vulnerable and speak our truths.

It’s proactive. In the same way that we need to be proactive about our professional lives, it’s important to take action around our well-being before things get worse.

It’s prioritizing YOU. Seeking mental-health help reflects a commitment to self-care and prioritizing one’s own mental and emotional well-being.

It helps others. By sharing our personal journeys and displaying the courage to speak up and get help, we encourage members of our community to do the same when they’re struggling.

Visit the JED Mental Health Resource Center to learn more about the power of help-seeking and how to reach out for support.

Ways to Get Help

Start with a loved one. If you feel overwhelmed about getting professional help, first share how you feel with a trusted friend or family member. Just giving words to the feelings can be a relief.

Hotlines and chats. If you feel like you need to talk to someone now but you aren’t sure where to start, dial 988 or text HOME to 741-741 for a free, confidential chat with a trained counselor 24/7.

Ask around. If you’re looking for a mental health professional, start by asking friends or family for recommendations. Your insurance company may also have a list of providers in your area.

Use online therapy services. Telehealth offers therapy in the comfort of your home. Virtual therapy can be a more affordable and convenient way to explore finding the right therapist.

Learn more about therapy and ways to find a therapist.

How to Help a Friend

Friends are often in the best position to recognize warning signs and offer support. Knowing how to initiate such conversations is crucial, as is remembering that we don’t have to do it alone.

Learn the warning signs. These can include changes in behavior or mood, isolation, increased irritability, changes in sleep patterns, and expressing feelings of hopelessness. See more signs.

A.S.K. Like “stop, drop and roll” for mental health, this memorable acronym provides three essential actions to support friends and loved ones. The best way to help is to Acknowledge, Support, and Keep in Touch.

Acknowledge. Create a supportive space by letting your friend know you’re there for them.

Support. Validate their feelings and ask what they need.

Keep in touch. Check back in regularly and consistently.

Learn more about the A.S.K. approach on Mental Health is Health.

Visit Seize the Awkward to learn warning signs online and IRL, get conversation starters, and find resources.

Start the conversation and keep it going. Whether in person or on social, don’t worry about finding the perfect words — just be there and be supportive. Try one of these opening lines to get started.

Support your friends afterward. A single conversation is not likely to be a cure, but your willingness to continue talking, listening, and simply being present helps more than you might know.