Need to talk? 5 ways to reach out
Ways to reach out about your mental wellbeing.
Science shows that talking about your mental wellbeing helps you process your thoughts and feelings.
Talking about your mental wellbeing can also help you to:
Reflect on your situation and arrive at a next step
Feel a sense of validation and support
Seek extra support when you need it
Feel less isolated, alone, or misunderstood
When you need to talk, it's important to confide in someone you trust. However, depending on your situation, you may also find it beneficial to speak with a professional.
Reaching out can feel daunting. Feeling frozen is normal if you're struggling with your mental wellbeing. The below tips are here to help you take that first step.
1. Use language that works for you
One of the biggest challenges of reaching out is finding the words to express your feelings or needs. If the thought of using terms like mental wellbeing or mental health feels overwhelming, the following phrases might feel more natural.
“I feel a bit out of my Groov at the moment. Do you have time/capacity to talk?”
“I’m not feeling myself right now. Do you have time/capacity to be a listening ear?”
“Having one of those days – are you free to chat?”
“Feel like I need to get a few things off my chest. Are you available for a call?”
“I don’t want to be alone right now. Could we hang out?”
"I'm going through a tough time, and you're someone I can trust. Are you free to chat?"
2. Reach out in writing
If you don’t feel comfortable talking face-to-face or on the phone, try writing a message instead. Some of the benefits of writing things down include:
Writing helps you process your thoughts and emotions.
You can be extremely clear about important things, e.g., "please keep this private" or "I don't feel like talking on the phone right now."
You can take your time. You don't have to send the message right away.
3. Use a helpline
Helplines are staffed by trained professionals whose job is to be a listening ear. Helpline services are also highly confidential. Sometimes, it can feel easier to speak to a stranger than to a friend or family member.
National Mental Health Hotline: 866-903-3787
4. Talk to your doctor
It’s a good idea to let your doctor know if you’re struggling with your mental wellbeing. They will be able to provide you with an array of options to consider, including specialists, helplines, support groups, courses, and medication.
5. Seek support at work
Many workplaces offer confidential EAP services and other programs to support your mental wellbeing. Ask HR, your wellbeing lead, or a trusted superior what services are available through your workplace.
Please reach out
It's essential to reach out in some form rather than try to manage on your own. If you're unsure where to go for help, ask a trusted friend, family member, or colleague to help you take the first step.