Getting Support for Mental Health (Urgent and Talking Services)

Understand the Importance of Seeking Help

Why It’s Important:

Mental health challenges can feel isolating, but seeking support is a crucial step toward recovery. Recognising that help is available can make a difference, even if it feels daunting.

Steps to Recognise the Need for Support:

• Acknowledge How You Feel:

  • Write down your thoughts or feelings.

  • Example: “I’ve been feeling anxious every day, and it’s hard to concentrate.”

• Identify What’s Changed:

  • Think about specific changes in your mood, behaviour, or physical health.

  • Example: “I’ve been sleeping less and avoiding activities I usually enjoy.”

• Remind Yourself It’s Okay to Ask for Help:

  • Remember, mental health challenges are common, and support is available.

  • Example: “Just like I’d see a doctor for a physical illness, I can seek help for my mental health.”

Know Where to Get Urgent Mental Health Support

If you are in a crisis and need immediate help, take small, manageable steps to access urgent care.

Urgent Support:

Contact Your Local NHS Crisis Team:

• How to Do This:

  • Use the NHS urgent mental health helpline finder to locate the right service for your area.

  • Go to: www.nhs.uk/service-search/mental-health/find-an-urgent-mental-health-helpline.

  • Example: “I need urgent help for my mental health, and I’d like to know my options.”

Use a Crisis Helpline:

• If You Prefer to Speak:

  • Call Samaritans at 116 123 (available 24/7).

  • Tell them how you’re feeling, even if you’re unsure what to say.

  • Example: “I feel overwhelmed, and I don’t know how to cope.”

  • If You Prefer to Text:

    • Text Shout at 85258.

    • Start with a simple message like, “I need help,” and let the responder guide the conversation.

Contact Emergency Services if Needed:

• Call 999 or visit your nearest A&E if you feel you are in immediate danger.

• Example: “I’m having thoughts of self-harm and need urgent support.”

Ask Someone You Trust to Help You Contact Services:

• If making the call yourself feels too difficult, ask a family member, friend, or support worker to call or text on your behalf.

• Example: “Can you help me contact the crisis team? I don’t think I can do it alone.”

Accessing Non-Urgent Mental Health Support

Process for Accessing Talking Therapies (IAPT):

Find a Local Talking Therapy Service:

• Visit the NHS IAPT Directory to locate services near you.

• Website: www.nhs.uk/service-search/mental-health/find-a-psychological-therapies-service/.

Choose a Self-Referral Method:

• If you’re comfortable online:

  • Many services allow you to fill out a form on their website.

  • If you prefer speaking:

    • Call the service directly and say, “I’d like to refer myself for talking therapy.”

Prepare for the Referral Process:

• Be ready to provide basic information about yourself, such as your symptoms and how long you’ve been experiencing them.

• Example: “I’ve been feeling low and anxious for the past two months.”

Ask About Remote or Text-Based Therapy Options:

• Example: “Do you offer therapy sessions via text or video calls? I find phone calls challenging.”

Accessing Support Without Speaking on the Phone

If phone calls feel overwhelming, there are text and online services that can provide help.

Text and Online Services:

Choose a Service That Fits Your Needs:

• Text Shout at 85258 for confidential support 24/7.

• Use Kooth for free online mental health support if you’re under 25 (www.kooth.com).

Start with a Simple Message:

• Example: For Shout, text, “Hi, I’m feeling really anxious and need someone to talk to.”

Use Email Support If Writing Helps You Process:

• Contact Samaritans by email at jo@samaritans.org.

Accessing Support Through Your GP

Book an Appointment:

• If calling is difficult, use your GP’s online booking system or ask someone to help you book.

• Example: “I’d like to book an appointment to discuss my mental health.”

Prepare for the Appointment:

• Write down your symptoms, how long you’ve experienced them, and how they’re affecting your life.

• Example: “I’ve been feeling hopeless for two months and can’t concentrate at work.”

Discuss Your Needs Clearly:

• Example: “I’m struggling with anxiety and would like to explore therapy options.”

Ask for Adjustments:

• Example: “I find it hard to communicate verbally. Can I write down my thoughts instead?”

Request a Follow-Up Plan:

• Ask for a clear next step, whether it’s a referral or a review appointment.

Peer and Community Support

Process to Join Peer Support Groups:

Search for Local Groups:

• Visit Mind’s directory to find peer support groups in your area.

• Website: www.mind.org.uk.

Sign Up for Online Communities:

• Example: Join HealthUnlocked (www.healthunlocked.com) to connect with others experiencing similar challenges.

Attend a Session or Forum:

• Start by observing or reading posts to get comfortable before sharing.

Apps for Mental Health Support

Using Apps Effectively:

Download an App That Fits Your Needs:

• Example: Use Calm for guided meditations or Woebot for CBT-based support.

Set a Regular Time to Use the App:

• Example: Practice mindfulness with Headspace before bed each night.

Track Your Progress:

• Many apps have journals or progress trackers to help you reflect on improvements.

Managing Anxiety About Seeking Help

Prepare in Advance:

• Write down what you want to say or ask during an appointment or call.

Use a Support Network:

• Ask someone you trust to be with you when seeking help.

Break the Process into Smaller Steps:

• Example: Start by texting a service like Shout, then move on to booking a GP appointment.

Practice Self-Compassion:

• Acknowledge your efforts and remind yourself it’s okay to take time.

Practice Self-Care While Seeking Support

Create a Routine:

• Set small, manageable goals each day.

• Example: “Today, I’ll text Shout for support.”

Engage in Calming Activities:

• Use grounding techniques, like naming five things you can see, hear, or touch.

Celebrate Small Wins:

• Example: “I reached out for help today, and that’s a big step forward.”

Final Thoughts

This guide provides steps and examples to ensure accessibility and ease of use, especially during a crisis. Use the links and contact details to connect with the appropriate support services that are available.