How to Get Mental Health Help: First Steps When You’re Struggling

You’re not sleeping. Your chest feels tight. You’ve withdrawn from friends. Nothing feels enjoyable anymore. Or maybe you’re overwhelmed by constant worry, intrusive thoughts, or anger that seems uncontrollable. These feelings might be screaming at you: “Something isn’t right.”

If you’ve reached this point—recognizing that you need help—you’re already taking the most important step. Millions of Americans struggle with mental health, and many don’t know where to start when they do. In this comprehensive guide, we’ll walk you through exactly how to get mental health help, from recognizing you need support to booking your first appointment with a therapist, psychiatrist, or counselor. Whether you’re asking “how to help my mental health,” seeking “how to get a mental health evaluation,” or need “how to get diagnosed mental health”—this guide has you covered.

Part 1: Recognizing You Need Mental Health Help

Before you can get help, you need to recognize that you need it. For many people, this is the hardest step.

Warning Signs You Should Seek Professional Help

Emotional and behavioral changes:

Persistent sadness, hopelessness, or numbness
Anxiety that doesn’t go away, including feeling tense, nervous, or restless
Uncontrollable anger or irritability
Extreme mood swings
Withdrawal from friends, family, and activities you once enjoyed
Loss of interest in hobbies, work, or school

Sleep and appetite changes:

Significant changes in sleep patterns (sleeping too much or too little)
Significant weight gain or loss due to appetite changes
Lack of energy or motivation

Physical symptoms:

Frequent headaches, body aches, or chest pain without clear physical cause
Stomach problems that don’t have a medical explanation
Unexplained fatigue

Thought and cognitive changes:

Difficulty concentrating or making decisions
Racing thoughts or inability to stop thinking about certain topics
Difficulty organizing thoughts or expressing yourself clearly
Memory problems

Risky or self-harming behaviors:

Increased alcohol or drug use
Reckless behavior or risk-taking
Cutting or self-harm
Thoughts of death, suicide, or harming others

Severe symptoms requiring immediate help:

Suicidal thoughts or plans
Thoughts of harming others
Inability to care for yourself (hygiene, nutrition)
Complete loss of touch with reality
Severe panic or inability to function

When You Should Act

The general rule: If your symptoms persist for two weeks or more, interfere with your daily functioning, or concern you, it’s time to seek professional help. You don’t need a crisis to seek mental health support. Many people benefit from therapy and medication for everyday stress, relationship problems, grief, or simply wanting to understand themselves better.

Part 2: Overcoming Barriers to Seeking Help

Many people recognize they need help but don’t take action. Common barriers include:

Stigma and shame: Feeling embarrassed or worried about what others will think. Remember: 1 in 5 American adults experience mental illness. You’re not alone, and seeking help is a sign of strength, not weakness.

Not knowing where to start: The healthcare system can feel overwhelming. But you have options, and we’ll walk you through them.

Cost concerns: Mental health care can be expensive, but options exist for every budget, including free and low-cost services.

Time constraints: Scheduling appointments feels impossible when you’re struggling. But taking action on mental health is taking care of yourself.

Fear of getting worse: Some worry that talking about problems will make them worse. Actually, professional mental health support helps you process and manage issues more effectively.

Uncertainty about what to expect: Fear of the unknown keeps people from seeking help. We’ll demystify what to expect.

Part 3: Types of Mental Health Professionals

Before booking, understand who can help. Different professionals have different qualifications:

Psychiatrists

Medical doctors (MDs) with specialized training in mental health
Can diagnose mental health conditions and prescribe medications
Often focus on medication management
Typically charge more than therapists
May have longer wait times

Psychologists

Hold PhDs or PsyDs in psychology
Trained in talk therapy and psychological testing
Cannot prescribe medication (except in some states)
Highly qualified for therapy and behavioral interventions

Licensed Therapists/Counselors

Include Licensed Clinical Social Workers (LCSWs), Licensed Professional Counselors (LPCs), and Licensed Mental Health Counselors
Provide talk therapy and counseling
Typically more affordable than psychiatrists
Good for general mental health concerns, life coaching, and therapy

Nurse Practitioners and Physician Assistants

Can provide mental health evaluations and prescribe medications
Often more available than psychiatrists
May cost less than psychiatry appointments

Your Primary Care Provider

Your regular doctor can screen for mental health conditions
Can provide referrals to specialists
Can prescribe some psychiatric medications
Good starting point if you already have a PCP

Key point: You don’t need to see a psychiatrist for therapy. For many mental health concerns, a therapist or counselor is appropriate and more accessible.

Part 4: Getting a Mental Health Evaluation

What Is a Mental Health Evaluation?

A mental health evaluation is a comprehensive assessment where a mental health professional gathers information about your symptoms, medical history, family history, and current life situation to understand what you’re experiencing and determine if you have a diagnosable mental health condition.

Why Professional Evaluation Is Key

Professional evaluation is crucial because:

A trained professional can accurately diagnose conditions (you might think you have one condition when it’s actually another)
Proper diagnosis guides appropriate treatment
Medical conditions can mimic mental health symptoms (thyroid problems, vitamin deficiencies, medication side effects)
Your professional can rule out other causes of your symptoms
Accurate diagnosis means you get the right help faster
Insurance often requires a formal diagnosis for coverage

Many people try to self-diagnose using online quizzes or symptom checkers. While these can raise awareness, they can’t replace professional evaluation. A therapist or psychiatrist will ask detailed follow-up questions, consider your complete history, and provide an accurate assessment.

What to Expect During a Mental Health Evaluation

Initial appointment (typically 45-90 minutes):

Your professional asks about your symptoms and when they started
Discussion of your medical and family history
Questions about current life stressors, relationships, and functioning
Questions about substance use, sleep, appetite, and daily activities
Your goals for treatment
Discussion of any medications you take

The professional will:

Listen without judgment
Take detailed notes
Ask clarifying questions
Possibly administer formal screening tools or questionnaires
Explain what they understand about your situation
Discuss possible diagnoses (if appropriate)
Recommend treatment options
Answer your questions

Part 5: Where to Find Mental Health Help

Multiple pathways lead to mental health professionals. Choose based on your situation:

Option 1: Start with Your Primary Care Doctor

Pros:

You already have a relationship with them
They know your medical history
Can screen for mental health issues
Can provide referrals and recommendations
Often covered by insurance

Cons:

May not have expertise in mental health
Limited time per appointment
May prescribe medication without exploring therapy

How to do it: Call and schedule an appointment. During your visit, mention your mental health concerns and ask for a referral to a mental health professional.

Option 2: Use Your Insurance Provider Network

Pros:

In-network providers save you money
Insurance typically covers most of the cost
Vetted providers

Cons:

Limited choices in your area
May have long wait lists
Requires insurance

How to do it: Call your insurance company or visit their website. Use their provider search tool to find mental health professionals in your network. Filter by location, specialty, and availability.

Option 3: Search Online Directories and Platforms

Websites to search:

Psychology Today: Browse therapists by location, insurance, and specialty
TherapyDen: Find and book therapists online
GoodTherapy: Searchable directory with professional profiles
Vosita: Search for therapists, psychiatrists, and counselors; read reviews; book appointments online
SAMHSA’s National Helpline: Call 1-800-662-4357 (free, confidential, 24/7) to find local services

Pros:

Wide variety of choices
Can read reviews and profiles
Many allow online booking
Filter by specialty, insurance, and availability

Cons:

Information overload
Need to vet providers yourself

Option 4: Ask for Referrals

Who to ask:

Friends and family members who’ve been to therapy
Your primary care doctor
Your employer (may have Employee Assistance Program with free counseling)
Your faith leader
Your school or university (free counseling for students)

Pros:

Personal recommendation carries weight
You hear about someone’s actual experience
Lower risk of bad fit

Cons:

Limited options based on others’ experiences
Therapist may not be accepting new patients

Option 5: Community Mental Health Centers

If cost is a barrier:

Local health departments offer affordable mental health services
Community mental health centers provide sliding-scale fees based on income
Many offer free or low-cost services
Don’t require insurance

How to find: Search “[your city] community mental health center” or contact your local health department.

Option 6: Crisis Resources

If you’re in crisis:

988 Suicide & Crisis Lifeline: Call or text 988 (available 24/7)
National Crisis Text Line: Text HOME to 741741
Veterans Crisis Line: Call 988 then press 1
Emergency room: Go to nearest ER
911: If you’re in immediate danger

Part 6: Steps to Book Your First Appointment

Now that you know where to look, here’s how to actually book:

Step 1: Make a List of Potential Providers

Research 3-5 options using your preferred method (insurance network, online directory, referrals). For each, note:

Name and credentials
Location and office hours
Insurance accepted
Specialties or areas of focus
Whether they’re accepting new patients
How to contact them

Step 2: Contact Providers to Verify Availability

Call or use online booking to check:

“Are you accepting new patients?”
“How long is the wait for an initial appointment?”
“Do you accept my insurance?”
“Do you offer in-person or telehealth appointments?”
“What is your cancellation policy?”

Step 3: Check Insurance Coverage (If Applicable)

Know before you go:

What’s your copay?
What’s your deductible?
Are there pre-authorization requirements?
What percentage do they cover?
Is this provider in-network?

Step 4: Book Your Appointment

Using Vosita:

Search for therapists, psychiatrists, or counselors in your area
Filter by insurance, specialty, and availability
Read patient reviews and provider profiles
See real-time appointment availability
Book your appointment online in minutes (no phone calls needed)
Get instant confirmation and automatic reminders

Calling the office:

Ask for the first available appointment
Be clear about what you’re seeking help for
Confirm all details (date, time, location, whether telehealth)
Ask if you need to arrive early for paperwork

Step 5: Prepare for Your First Appointment

Bring:

Insurance card (if applicable)
Photo ID
List of current medications and supplements
Medical history information
Any mental health history (previous diagnoses, treatments)
List of current symptoms and when they started
List of questions or concerns you want to address

Before your appointment:

Write down your main symptoms and concerns
Note any triggers or patterns
Think about your goals for treatment
Write 3-5 key questions you want to ask
Arrange childcare or time off if needed
Plan to arrive 10-15 minutes early

Step 6: Prepare Emotionally

Remember: Therapists hear everything. Nothing you say will shock them.
It’s okay to cry or feel emotional during your appointment.
Building trust takes time—the first appointment is just the beginning.
You might feel nervous or vulnerable. That’s completely normal.
Your therapist is there to help, not judge.

Part 7: What to Expect at Your First Appointment

The Intake Process (15-30 minutes)

You’ll typically complete paperwork about:

Your medical history
Current medications
Mental health history
Insurance information
Emergency contacts
Reason for seeking care

The Initial Evaluation (45-60 minutes)

Your provider will:

Ask about your symptoms and how long you’ve had them
Explore what led you to seek help now
Ask about your medical history
Discuss family history of mental illness
Ask about current life stressors (work, relationships, finances, trauma)
Explore your sleep, appetite, and energy levels
Ask about substance use
Discuss your goals for treatment
Possibly give you screening questionnaires
Explain their understanding of your situation
Discuss treatment recommendations (therapy, medication, or both)
Answer your questions

Your Role

Be honest: The more information you share, the better help you’ll receive
Ask questions: Don’t leave confused about anything
Share expectations: Tell them what you hope to achieve
Mention concerns: If something doesn’t feel right, speak up

Part 8: Evaluating Your Fit

After your first appointment, ask yourself:

Did I feel heard and respected?
Did the professional explain things clearly?
Did they address my concerns?
Do I feel comfortable opening up to them?
Did they create a safe, non-judgmental space?
Am I confident in their expertise?

If you’re not comfortable after one visit, that’s okay. It might take a few sessions to build trust, or you might need to try a different provider. Finding the right fit is worth the effort.

Part 9: Understanding Your Diagnosis

After evaluation, your provider should explain:

What you’re diagnosed with (the specific condition)
Why they believe you have this condition
How this condition presents and what to expect
Treatment options available to you
What helps and what research shows works best
What you can do to support your treatment
Your role in your own recovery

Don’t hesitate to ask for clarification or a second opinion.

Book Your Mental Health Appointment on Vosita Today

You’ve recognized you need help. You understand why professional evaluation matters. Now it’s time to take action.

With Vosita, finding and booking mental health care is simple:

Search: Find therapists, psychiatrists, and counselors in your area
Filter: By insurance, specialty, availability, and patient reviews
Read: Verified patient reviews and professional profiles
Book: Real-time appointment availability—see open slots and book instantly
Confirm: Get immediate confirmation and automatic appointment reminders
No phone calls needed: Schedule 24/7 from your computer or phone

Mental health is just as important as physical health. You deserve support from a qualified professional who understands you and can help you feel better.

Visit Vosita.com today. Search for the mental health provider that fits your needs, and book your first appointment in minutes. Your mental health recovery starts now.

Crisis Resources: If you’re experiencing suicidal thoughts, self-harm urges, or a mental health crisis:

Call 988 (Suicide & Crisis Lifeline) – Available 24/7
Text 988 – Crisis Text Line
Call 911 – If in immediate danger
Go to nearest Emergency Room – For urgent psychiatric care

Disclaimer: This article is for informational purposes only and should not replace professional medical advice. If you’re experiencing mental health symptoms, please reach out to a qualified mental health professional. In crisis situations, contact emergency services immediately.