Mental Health Challenges: Identifying Symptoms, Navigating Difficulties, and Offering Support
This guide is a comprehensive resource that delivers evidence-based insights into common mental health conditions, offering practical advice and actionable strategies to help you recognize, understand, and effectively manage these challenges. In a world where these issues are so prevalent, knowing the symptoms and management techniques is essential—not only for your own well-being but also for supporting those around you. Additionally, the guide provides guidance on engaging in supportive conversations and accessing crisis intervention and treatment resources. Remember, seeking help is a sign of strength, and no one has to face these challenges alone.
Did You Know?
Our strengths are greater than the sum of our struggles, but sometimes mental health challenges become overwhelming and require attention. While no single symptom alone indicates a mental health disorder, experiencing a cluster of symptoms over an extended period warrants careful consideration. When someone is struggling with their mental health, they experience symptoms that cause significant distress, interfering with daily activities, personal relationships, and self-care. These symptoms can affect thoughts, emotions, behaviors, and physical health.
According to the biopsychosocial model of mental health, the interplay of biological, psychological, and social factors contributes to the development of mental health disorders. This complexity underscores
that one cannot simply “snap out of” a mental health crisis on their own; struggling with mental health is not a sign of weakness and requires a multifaceted approach to treatment.
Effective strategies for improvement involve a combination of professional support and healthy personal habits. Therapy, medication, and support from friends and family are foundational in managing mental health challenges. Additionally, regular exercise, balanced nutrition, healthy sleep habits, and engaging in creative activities can alleviate both physical and mental symptoms. Incorporating these healthy habits enhances emotional well-being and supports overall mental health.
you should know
50% of individuals will experience a mental health condition at some point in their lifetime.
Half of all lifetime mental health conditions begin by age 14, and 75% by age 24.
The LGBTQ+ community experiences disproportionately higher rates of mental health challenges and suicide attempts compared to their non-LGBTQ+ peers.
Living with physical, developmental, intellectual, or sensory disabilities is associated with an increased risk of developing mental health disorders, such as anxiety or depression.
Despite the prevalence of mental health conditions, less than half of individuals experiencing a mental health issue seek treatment, often due to stigma or lack of access to care.
Systemic social inequities and discrimination contribute to mental distress among marginalized communities, including racial, ethnic, and religious minority groups.
Generalized Anxiety Disorder
Anxiety is a common reaction to stress that keeps a person alert, focused, and motivated. However, Generalized Anxiety Disorder occurs when these feelings of worry and fear become excessive, persistent, and difficult to control, even when there is no immediate threat. These intrusive emotions affect multiple areas of life with ongoing worry, often interfering with daily activities and worsening over time.
COMMON SYMPTOMS INCLUDE
• Excessive and persistent worry to the point where it is hard to feel at ease.
e.g., persistently worrying about finances, health, or family issues, even when nothing is wrong.
• Difficulty controlling worry or struggling to halt anxious thoughts.
e.g., focusing on worst-case scenarios or outcomes, even during downtime.
• Restlessness and feeling on edge, making it hard to settle down.
e.g., constant fidgeting or feeling tense without a clear reason.
• Trouble concentrating because anxious thoughts keep intruding.
e.g., struggling to concentrate on work or conversations due to intrusive worries.
• Sleep disturbances, including problems falling asleep or staying asleep.
e.g., lying awake with racing thoughts or frequently waking throughout the night.
Avoidance reinforces anxiety by preventing individuals from confronting and learning to manage their fears, ultimately making the anxiety stronger and harder to overcome.
Anxiety activates the body’s fight-or-flight response, releasing stress hormones like adrenaline, which prepare the body to respond to danger—even when no real threat exists.
Generalized Anxiety Disorder, one of the most common mental health conditions in the U.S., involves widespread worries about daily life, setting it apart from these other anxiety disorders:
• SPECIFIC PHOBIA: irrational fear of a particular object or situation, resulting in avoidance or intense distress (e.g., spiders, heights, flying).
• SOCIAL ANXIETY: persistent fear of being judged or humiliated, leading to avoidance of social situations.
• PANIC DISORDER: recurrent episodes of intense fear with physical symptoms like a racing heart or dizziness, focused on fear of attacks rather than ongoing worry.
Depression
Depression can take on many forms and range in severity, making it far more complex than the occasional sadness everyone feels from time to time. Beyond sadness, depression often brings a deep sense of hopelessness or emptiness and can interfere with a person’s ability to experience pleasure or interest in activities they once loved. It is not something a person can “will themselves out of,” as it affects both the mind and body, requiring support and treatment to manage.
you should know
Among men and teens, depression may not always present as sadness, often leading to underdiagnosis. Instead, symptoms frequently manifest as irritability and anger, harmful coping behaviors (e.g., substance use or reckless driving), and withdrawal from relationships.
Depression can cause physical symptoms such as fatigue, headaches, body aches, and digestive issues, which can sometimes obscure the underlying mental health condition.
Depression can be isolating; stay connected to supportive friends and family.
Depression often affects individuals who ruminate—dwelling on distressing thoughts— and those who experience learned helplessness, feeling powerless despite opportunities for change. Challenging these patterns is usually the first step toward recovery.
COMMON SYMPTOMS INCLUDE
• Persistent sadness or low mood, feeling hopeless or empty for extended periods.
e.g., struggling to get out of bed because everything feels pointless or joyless.
• Loss of interest or enjoyment in activities, hobbies, or relationships once loved.
e.g., skipping a treasured weekly outing with friends.
• Feeling fatigued and low energy, physically and mentally, even after rest.
e.g., too drained to attend a favorite event, though there is a strong desire to go.
• Difficulty concentrating or making decisions, such as struggling to focus on tasks or remember details.
e.g., re-reading the same paragraph repeatedly due to difficulty focusing.
• Disruptions in appetite or sleep patterns, including eating or sleeping too much or too little.
e.g., losing interest in food and skipping meals due to a decreased appetite.
• Feelings of worthlessness or excessive guilt, such as harsh self-criticism or feeling like a burden to others.
e.g., thinking, “I am a failure,” even when nothing specific has gone wrong.
Substance Use Disorder
Substance use disorders involve the repeated misuse of alcohol and/or drugs, often to cope with symptoms of other mental health struggles, including depression, anxiety, Attention-Deficit/ Hyperactivity Disorder (ADHD), and eating disorders. The compulsion to use occurs despite known dangers and consequences. Over time, individuals may develop tolerance and dependence, necessitating larger amounts and leading to withdrawal symptoms. Substance use disorders involve the misuse of both legal and illegal substances. Common examples include: alcohol, cannabis, stimulants, tobacco, and prescribed medications.
COMMON SYMPTOMS INCLUDE
• Needing the substance in order to function and perform daily activities.
e.g., feeling unable to start the day without a morning alcoholic drink.
• Inability to control or cut back on substance use despite negative consequences.
e.g., trying to limit drinking but continuing to consume excessive amounts, despite work performance issues.
• Intense craving of alcohol or drugs to the point that it is difficult to focus on anything else.
e.g., constantly thinking about using substances, even during important meetings.
• Withdrawal symptoms, including feeling physically ill, anxious, or irritable when not using the substance.
e.g., experiencing shakiness and agitation when unable to access the usual drink or drug.
• Spending excessive time or allocating most of the day to obtaining/using substances.
e.g., spending hours each day sourcing drugs, consuming them, and dealing with their aftereffects.
you should know
Misusing substances disrupts the brain’s chemical messengers (neurotransmitters), making it harder to control impulses and think clearly.
Using substances regularly can ‘rewire’ the brain’s reward pathways, causing stronger cravings and making everyday life less enjoyable.
Substance misuse significantly heightens the risk of suicide and suicide attempts.
Relapse can be a part of the recovery process, not a sign of failure. Continued therapy, support groups, and lifestyle changes are often needed to maintain sobriety.
Disordered Eating
It is natural to care about one’s appearance and strive for healthy eating habits. However, disordered eating is characterized by an intense preoccupation with food and weight that leads to extreme behaviors, endangering both physical and mental health. Three of the most recognized conditions are Anorexia Nervosa, Bulimia Nervosa, and Binge Eating Disorder.
COMMON
SYMPTOMS
OF ANOREXIA NERVOSA
• Obsessive fear of weight gain, even when dangerously underweight.
• Restricting food intake to extreme levels.
• Excessive or compulsive exercise.
• Going to great lengths to skip meals and avoid eating.
• Persistent, obsessive thoughts and conversations about food and weight.
COMMON SYMPTOMS OF BULIMIA NERVOSA
• Binge eating: consuming large amounts of food in a short time, feeling out of control.
• Compensatory behaviors to “undo” the binge (e.g., purging, excessive exercise, laxatives).
• Stealth eating, stashing or stealing food and eating in secret.
• Feeling deep shame, guilt, or remorse over eating behaviors.
• Often maintaining a normal or above-average weight that does not reflect their struggles.
you should know
COMMON
SYMPTOMS OF
BINGE EATING DISORDER
• Repeated episodes of uncontrollable overeating, without compensatory actions.
• Feelings of shame, guilt, or distress during or after binges.
• Frequently associated with being overweight or obese.
Disordered eating is not just about food or vanity; it often stems from deeper emotional pain, anxiety, trauma, and profound feelings of powerlessness.
Comments about looks or weight can hurt and reinforce unhealthy thoughts. It is more supportive to offer understanding and compassion instead of unsolicited advice.
Unrealistic body images and constant diet talk on social media can worsen negative self-image and encourage disordered eating. Be mindful of what you see and engage with online.
Disordered eating can be life-threatening and may contribute to health complications, including heart disease and stroke.
Attention-Deficit / Hyperactivity Disorder
Attention-Deficit /Hyperactivity Disorder (ADHD) is a common neurodevelopmental condition that is often identified in childhood, and for many, it continues into adolescence and adulthood. It can affect various aspects of life, including friendships, relationships, self-esteem, and performance at work or school. People with ADHD often face challenges staying organized, managing responsibilities, and navigating social interactions. Additionally, conditions like depression and anxiety frequently co-occur with ADHD, adding complexity to the difficulties individuals encounter.
COMMON SYMPTOMS INCLUDE
• Attention difficulty: trouble concentrating or staying on task for extended periods.
e.g., zoning out during conversations or losing track of steps in a project.
• Hyperactive and restless: constant movement, unable to stay still even when needed.
e.g., fidgeting, pacing, or tapping during quiet activities.
• Impulsivity: acting without thinking, like interrupting or making hasty decisions.
e.g., blurting out insults or pushing others during conflicts.
• Distractible and easily sidetracked by external stimuli or unrelated thoughts.
e.g., being derailed by background noises or daydreaming mid-task.
• Disorganized, difficulties tracking responsibilities or belongings due to inattentiveness.
e.g., misplacing keys or forgetting important appointments.
• Low frustration tolerance: easily overwhelmed, often due to difficulty focusing.
e.g., giving up quickly on tasks that require sustained mental effort.
• Limited self-awareness: difficulty noticing impact of one’s own behavior on others.
e.g., interrupting or engaging in disruptive actions without realizing it.
• Emotion regulation issues: frequent overreactions or intense emotional swings.
e.g., quickly melting down or reacting strongly to minor frustrations.
ADHD is divided into three subtypes — Predominantly Inattentive, Predominantly Hyperactive/Impulsive, and Combined (with both inattentive and hyperactive/ impulsive symptoms). Hyperactivity/ impulsivity alone is insufficient for an ADHD diagnosis; inattention is a core element that must always be present.
ADHD in girls is often overlooked because their less obvious inattentive symptoms, such as daydreaming, do not align with the common perception of ADHD, which is based on the hyperactive, disruptive behaviors more often observed in boys.
Untreated ADHD is a significant risk factor for substance abuse in adolescence and adulthood.
People with ADHD can hyperfocus on interests they enjoy, but this does not mean they cannot have ADHD; even those with ADHD may focus on highly engaging tasks or under pressure.
Establishing structure and breaking tasks into smaller steps helps manage ADHD symptoms by providing clarity and helping individuals navigate daily responsibilities more easily.
Post-Traumatic Stress Disorder
Post-Traumatic Stress Disorder (PTSD) is a mental health condition caused by experiencing, witnessing, or learning about traumatic events (such as war, physical or sexual assault, disasters, accidents, or bullying). These events can be one-time, recurring, or chronic, involving feelings of fear, helplessness, or horror. PTSD causes symptoms that disrupt daily life, with individuals avoiding reminders of trauma, leading to isolation and difficulty processing experiences.
you should know
PTSD does not require firsthand experience of trauma. Learning about it, witnessing it, or seeing graphic content, including on social media, can trigger symptoms.
Most people who encounter trauma directly or indirectly do not develop PTSD. While it is common to feel stress—a natural response to challenging or threatening situations—many people do not progress to PTSD, particularly if they receive early intervention and support.
Two people who are involved in or witness the same traumatic event may respond differently—one may develop PTSD while the other does not, or they may both develop PTSD but experience it at different levels of severity. Factors like support systems and coping skills affect whether PTSD develops and how it progresses.
Substance use can worsen PTSD symptoms, hinder recovery, and interfere with effective treatment like therapy or medication.
COMMON SYMPTOMS INCLUDE
• Intrusive thoughts: distressing memories, flashbacks, or nightmares.
e.g., repeatedly reliving a house fire when smelling smoke.
• Avoidance: steering away from conversations, places, or feelings linked to the trauma.
e.g., refusing to drive after experiencing a serious car accident.
• Hypervigilance: constantly scanning for danger and feeling perpetually on edge. e.g., feeling tense and jumpy in crowded areas, always looking for exits.
• Dissociation: feeling disconnected from reality or oneself, as if observing from a distance. e.g., spacing out during stressful moments and feeling removed from the situation.
• Strong reactions to triggers: emotional distress or physical symptoms when reminded of the trauma.
e.g., heart racing and sweating when passing the site of a prior assault.
Obsessive-Compulsive Disorder (OCD) is a type of anxiety disorder characterized by intrusive, unwanted thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) aimed at reducing the distress caused by these thoughts. Unlike Generalized Anxiety Disorder, which is often vague or widespread, OCD is directed at specific fears or concerns, such as contamination, harm, or orderliness. The compulsions provide temporary relief but often reinforce the cycle of anxiety.
COMMON SYMPTOMS INCLUDE
Obsessive-Compulsive Disorder you should know
• Fear of contamination: an anxiety triggered by everyday objects.
e.g., experiencing intense anxiety about contamination when touching elevator buttons or grocery shopping carts.
• Excessive doubting and checking; an ongoing need to confirm absolute safety.
e.g., constantly checking if the stove is offeven after confirming it is.
• Need for symmetry and order.
e.g., feeling distressed if books on a shelf are not arranged “just right.”
• Intrusive unwanted thoughts that are often about taboo or violent topics.
e.g., Imagining harming a loved one, despite having no intention to do so.
• Compulsive counting or repeating; rituals performed to temporarily relieve fear. e.g., repeating prayers or affirmations excessively, believing it will prevent harm.
• Excessive cleaning to reduce perceived germs.
e.g., repeatedly washing hands, fearing contamination could cause illness.
OCD is not a personality quirk or preference for cleanliness and order; it is driven by intrusive anxiety that is emotionally and physically draining, often disrupting daily life.
OCD is not always obvious. Many compulsions are mental, such as silently repeating words or phrases, making OCD harder to detect.
Most people with OCD recognize their obsessions as irrational but feel powerless to stop them, which is a defining feature of the disorder.
Some people with harm-related OCD experience intrusive thoughts about hurting themselves or others, even though they do not actually intend to cause harm. They also tend to feel an exaggerated sense of responsibility for preventing any potential harm or negligence.
Avoiding things that trigger fear can make OCD worse, but there are specific interventions that can help decrease these fears in a step-by-step manner.
Bipolar Disorder
Bipolar disorder is characterized by shifts between manic (high energy) and depressive (low energy) episodes, which can disrupt daily life. Sometimes, symptoms from both states occur simultaneously in what is called a mixed episode. These mood changes are more intense and last longer than typical ups and downs. While mania may initially feel productive or exciting, it can spiral into risky behavior, whereas depressive episodes can leave individuals drained, hopeless, and unable to complete basic tasks.
COMMON SYMPTOMS INCLUDE Manic Episodes
• Racing thoughts or rapid speech make it hard to focus or follow conversations.
e.g., speaking rapidly and jumping between topics without completing sentences.
• Experiencing grandiosity: an exaggerated sense of self-importance and abilities.
e.g., insisting on the ability to become a billionaire overnight, despite lacking any realistic plan or resources.
• Elevated or irritable mood lasting for days or weeks.
e.g., feeling euphoric and laughing excessively at minor things or becoming easily angered over small frustrations.
• Feeling overly energetic, restless, or driven to complete multiple tasks.
e.g., starting numerous projects at once or reorganizing the entire house overnight.
• Acting impulsively, often with risky or harmful outcomes. e.g., spending large amounts of money impulsively or driving recklessly.
you should know
Depressive Episodes
• Persistent sadness or low mood, feeling hopeless or empty for extended periods.
e.g., crying frequently without understanding why or feeling like nothing matters.
• Fatigue or low energy that makes even simple tasks feel overwhelming. e.g., struggling to get out of bed or complete basic chores.
• Disruptions in appetite or sleep, including eating or sleeping too much or too little.
e.g., sleeping excessively (12–14 hours a night) and still feeling fatigued.
Bipolar disorder has a strong biological and genetic basis, but environmental factors like trauma, chronic stress, or substance use can trigger or worsen mood episodes.
Bipolar disorder can range from severe mania—periods of extremely high energy and mood that disrupt daily life—to milder hypomanic episodes, which involve elevated energy but are less impairing. Mania and hypomania commonly alternate with episodes of depression.
Bipolar disorder has one of the highest suicide rates among mental health conditions. Early diagnosis and treatment help prevent worsening symptoms and treatment resistance.
Medication compliance is a common challenge, as individuals may stop taking their medication when feeling euphoric and highly productive during manic episodes.
Suicidal Behavior
Suicide is the act of intentionally taking one’s own life. Suicidal ideation refers to thoughts, fantasies, or ideas related to dying by suicide. These thoughts can be fleeting and vague (passive) or can lead to actions aimed at carrying out a suicide attempt (active). Suicide is often not about wanting to die; it is about escaping unbearable emotional pain.
TOP WARNING SIGNS
• Expressing hopelessness or feeling trapped.
e.g., saying, “I wish I were dead” or “I wish I had never been born.”
• Talking about wanting to die.
e.g., “Things will be better when I am gone.”
• Increased use of alcohol or drugs.
e.g., starting to drink or use drugs more frequently as a way to cope.
• Withdrawing from friends and family.
e.g., suddenly pulling away from social interactions and isolating oneself.
• Seeking lethal means.
e.g., acquiring firearms, knives, or large quantities of medication.
• Giving away personal belongings or putting affairs in order.
e.g., distributing personal items to others or organizing finances and wills.
• Engaging in risky or reckless behavior.
e.g., reckless driving, unsafe sexual practices, or other dangerous activities.
Increased risk factors for suicide include prior suicide attempts, prolonged stress (e.g., bullying, health issues, discrimination), and sudden loss (such as the death of a loved one, job loss, divorce, or a relationship break-up).
The combination of mood disorders (e.g., depression, bipolar disorder), substance use, and access to firearms greatly elevates suicide risk.
Limiting access to firearms, high-risk medications, or other lethal tools can significantly reduce the likelihood of a suicide attempt, as many suicidal crises are impulsive and time-sensitive.
Suicidal thoughts can come in waves. Immediate intervention—through hotlines, mental health services, or supportive friends and family—can be lifesaving.
Worried someone may be suicidal? Asking about it directly will not heighten the risk and can provide crucial support.
Non-Suicidal
Self-Injurious
Behavior
Self-injurious behavior, or self-harm, involves intentionally hurting oneself (e.g., cutting, burning) as a maladaptive strategy to manage overwhelming distress. Engaging in this behavior is not a suicide attempt; rather, it is an ineffective way to cope with intense emotional states such as sadness, anxiety, or overwhelming numbness. Although many individuals use self-harm to feel a temporary sense of control, this coping mechanism often deepens emotional distress over time, ultimately exacerbating the very feelings it aims to soothe.
you should know
Self-harm frequently occurs alongside other mental health conditions, including depression, anxiety, and eating disorders.
Engaging in self-harm is not the same as attempting suicide, but individuals who self-harm may have an increased risk of suicidal thoughts or accidental injuries.
Self-harm can trigger the release of naturally occurring ‘feel-good’ chemicals, creating a temporary sense of relief. This effect may perpetuate a cycle of repeated self-harm as a maladaptive coping mechanism.
When people have trouble regulating their emotions, experience high stress, deal with past trauma, or face conflicts with others, they are more likely to hurt themselves.
COMMON SYMPTOMS INCLUDE
• Physical evidence of self-injury.
e.g., fresh scars, scratches, bruises, or burns.
• Patterned scars.
e.g., scars that form specific shapes or designs.
• Possession of sharp objects.
e.g., keeping razors, knives, or other cutting tools readily available.
• Covering scars with clothing.
e.g., wearing long pants/sleeves even in hot weather to hide scars.
• Avoiding situations requiring revealing clothing. e.g., refusing to swim in order to conceal scars.
e.g., easily becoming overwhelmed by feelings of sadness or anger.
Schizophrenia
Schizophrenia is a serious mental health condition and brain disorder characterized by psychosis— a mental state in which distinguishing between what is real and imagined becomes difficult. People with schizophrenia interpret the world in unusual ways, often losing touch with reality, which makes daily life—such as school, work, or relationships (intimate, social, professional)— very challenging.
COMMON SYMPTOMS INCLUDE
• Hallucinations: perceiving sounds, sights, smells, or tastes that are not present.
e.g., hearing voices that are not there, such as voices giving commands.
• Delusions: false beliefs that persist despite clear evidence otherwise.
e.g., believing that thoughts are being controlled by others.
• Paranoia: a type of delusion characterized by intense suspicion of others.
e.g., believing coworkers are spying with malicious intent.
• Disorganized thinking: difficulties organizing thoughts and expressing them coherently.
e.g., jumping from one topic to another with little or no logical connection.
• Flat affect: a significant reduction or absence of emotional expression.
e.g., showing no visible emotion when sharing sad or celebratory news.
• Difficulty interpreting social cues: trouble understanding body language, tone of voice, or facial expressions in social interactions.
e.g., misinterpreting a neutral facial expression as angry.
you should know
Most people with schizophrenia are not violent and are more likely to be victims of violence than perpetrators. Unfortunately, media portrayals often lean on sensationalized depictions that reinforce harmful stereotypes, increasing stigma and misunderstanding of this complex mental health condition.
Substance use, including cannabis, can trigger psychosis and may heighten the risk of developing or worsening schizophrenia, especially in teens and young adults.
Early diagnosis and comprehensive treatment are crucial in managing symptoms and improving long-term outcomes for those with schizophrenia.
Strong support from family, friends, and mental health professionals plays a vital role in helping individuals with schizophrenia manage their symptoms and lead fulfilling lives.
Gambling Disorder
Gambling addiction is characterized by an uncontrollable urge to continue betting money on uncertain outcomes, despite the negative impacts on one’s life. The rise of online sports betting and easy access through mobile devices has made gambling increasingly accessible, leading to significant financial, emotional, and social problems, and contributing to mental health issues such as depression and anxiety.
you should know
Gambling encompasses a wide range of wagering activities, including casino games, online betting, sports betting, lotteries, and horse racing.
The financial losses and emotional turmoil from gambling can lead to depression, which in turn may drive more gambling as a coping mechanism, creating a vicious cycle.
Young men are more likely to develop gambling addiction, often influenced by the excitement of sports betting and peer pressure.
Preventing gambling addiction involves establishing a strict budget, scheduling specific times to gamble with regular breaks, and keeping gambling funds separate from main finances to avoid overspending and prolonged sessions.
COMMON SYMPTOMS INCLUDE
• Inability to control gambling habits.
e.g., betting more money than intended or chasing losses by gambling more.
• Preoccupation with gambling.
e.g.,constantly thinking about gambling, planning the next bet, or reliving past gambling experiences.
• Increasing bets to achieve the same thrill. e.g., needing to place larger bets to feel the same excitement or satisfaction.
• Restlessness or irritability when attempting to stop.
e.g., feeling anxious or angry when trying to cut back on gambling activities.
• Using gambling to escape problems or relieve negative feelings.
e.g., turning to gambling to distract from stress, depression, or anxiety.
• Lying to conceal gambling activities.
e.g., hiding gambling receipts or lying about how much is being spent on gambling.
• Negative impact on social and occupational functioning,
e.g., risking or losing a job and jeopardizing relationships with friends and family due to gambling behaviors.
• Relying on others to provide money for gambling.
e.g., borrowing money or selling possessions to fund gambling activities.
How to Have a Supportive Conversation with Someone Struggling with Their Mental Health
When someone is struggling with their mental health, you may not always know how to start the conversation or how best to help. Below are some DOs and DON’Ts to guide you.
DO
Be Empathetic and Listen Non-Judgmentally.
• Validate their feelings: “This must be really hard.”
• Acknowledge their experience: “I do not pretend to understand exactly how you feel, but I will hear you out and support you.”
• Assure them they are not alone: “I am here for you.”
Offer Practical Support.
• Actively support everyday tasks: offer to cook a meal or walk their dog.
• Collaborate on solutions: break down overwhelming issues into manageable steps— e.g., help research and locate mental health support.
Provide Uplifting Words and Gestures.
• Express genuine care: “You matter; I care about you and your well-being.”
• Reinforce it is not their fault: “I hope you realize you are not responsible for causing this mental health crisis—none of this is your fault.”
• Create a safe space: “You can tell me anything, and I will not judge.”
DO NOT
Minimize Their Feelings.
• Statements like “Cheer up” or “It could be worse” can feel dismissive.
• Do not compare their situation to your own or imply they should not feel the way they do.
Blame or Shame.
• Phrases like “What is wrong with you?” or “Stop feeling sorry for yourself” invalidate their experience.
Pressure Them to “Snap Out of It.”
• Recovery and healing take time—suggesting they just “get over it” is counterproductive.
If they do not want help right now .
. .
If someone is not ready to accept your help, do not take it personally. Know that by reaching out, you have planted a seed. They may come back to your offer of support when they are ready.
Supporting Someone with Suicidal Thoughts
Worrying that someone may be considering suicide can feel overwhelming. However, your caring presence can make a difference. Here are some tips to guide your interactions.
DO
• Take Them Seriously.
Treat their words or actions as a genuine call for help, not attention-seeking.
• Ask Directly.
Use clear language: “Are you thinking about hurting yourself or ending your life?”
• Listen Non-Judgmentally.
Allow them to share their thoughts without interruption or judgment.
• Validate Their Feelings. Say things like, “That sounds incredibly hard. I am here for you.”
• Express Concern and Care. Remind them of their value: “I do not want you to die; my life would be less full without you,” to remind them of their reasons for living.
• Stay With Them. If there is immediate danger, do not leave them alone.
• Encourage Professional Help. Connect them to professional support or to resources like the 988 Suicide & Crisis Lifeline (call or text 988).
• Follow Up.
Check in after the crisis to show ongoing support and care.
DO NOT
• Minimize Their Feelings. Avoid dismissive comments like, “You will get over it” or “It is not that bad.”
• Compare Their Pain Saying, “Others have it worse,” can make them feel invalidated and unimportant.
• React with Shock or Panic. Stay calm to avoid escalating their distress.
• Promise to Keep Secrets. Their safety is priority; let them know you may need to involve someone who can help.
• Blame or Shame.
Avoid statements like, “Why would you do this?” or “What about your family?”
• Pressure Them to “Snap Out of It.” Recovery takes time and understanding; immediate change is not realistic.
• Display Closed or Distracted Body Language. Avoid crossing arms, fidgeting, or looking away, as these behaviors can seem dismissive or disinterested, leaving them feeling unheard or unsupported.
Supporting someone in crisis is both an act of compassion and a serious responsibility. While you offer care and empathy, ensure you also take care of your own mental health. Seek support for yourself if needed, and consider professional mental health guidance when dealing with these challenging situations.
General Resources*
This guide provides an overview of common challenges and symptoms to watch for, offering a foundation for better understanding of mental health concerns. For further guidance, consult a medical or mental health professional or explore the resources below.
988 Suicide & Crisis Lifeline
Free 24/7 support and resources for those in crisis and those who support them. www.988lifeline.org
DIAL or TEXT 988
American Psychological Association
Provides resources, education, advocacy, and a treatment finder. www.apa.org
Anxiety and Depression Association of America
Offers resources, education, and a treatment finder. www.adaa.org
Mental Health America
Promotes mental health through advocacy, education, research, and services. https://mhanational.org
National Alliance on Mental Illness
Provides resources, education, advocacy, support groups, and a toll-free helpline. www.nami.org
DIAL 1.800.950.6264
National Eating Disorders Association
Offers resources, education, and support for those affected by eating disorders. www.nationaleatingdisorders.org
DIAL or TEXT 1.800.931.2237
Substance Abuse and Mental Health Services Administration
Provides resources and referrals for mental health and substance use disorders. www.samhsa.gov
DIAL 1.800.662.4357
TEXT your zip code to 435748
The Trevor Project
Offers suicide prevention and crisis intervention for LGBTQ+ youth. www.thetrevorproject.org
DIAL 1.866.488.7386
TEXT ‘START’ to 678678
Veterans Crisis Line
Provides crisis support for veterans and those who support them.
www.veteranscrisisline.net
DIAL 988 and Press 1
TEXT 838255
*No Shame On U is not responsible for the content or outcomes of the resources or referrals listed.
*No Shame On U is not responsible for the content or outcomes of the resources or referrals listed.
Finding Mental Health Care*
Treatment and Provider Finders
Individuals seeking treatment resources can consult peers, colleagues, or healthcare providers for guidance. For those with health insurance—such as private plans, employer-sponsored coverage, Medicaid, or Medicare— insurance providers can supply a list of covered mental health professionals. Additionally, treatment finder websites (listed below) allow searches to be refined by location, diagnosis, provider, program specialty, payment options, and other criteria. If an individual is uninsured or in need of alternative options, they should consider contacting local community mental health centers or non-profit organizations that offer affordable care.
Psychology Today Therapist Finder https://www.psychologytoday.com/us/therapists
Find clinicians or adjust filters to search for other mental health professionals and services, including support groups.
American Psychological Association Psychologist Finder locator.apa.org
Offers a targeted directory of licensed psychologists for those seeking specialized care.
American Psychiatric Association Psychiatrist Finder finder.psychiatry.org/s/
Provides a directory of psychiatrists, with filters for specialties, languages, and practice areas.
Dialing 911 or 988
Behavioral Health Treatment Facilities Finder https://findtreatment.gov
Locate treatment facilities for mental health and substance use disorders, with options to refine the search by location, services, and other criteria.
Disaster Distress Helpline Crisis Support for Disaster-Related Distress
Offers a 24/7 year-round support line for anyone, including caregivers, facing emotional distress from natural or human-caused disasters like severe weather, mass violence, or social unrest; the service also provides referrals for follow-up care and ongoing support.
In a mental health crisis, determining whether to contact Emergency Services (911) or the Suicide & Crisis Lifeline (988) depends on the situation.
Dial 911 (Emergency Services) if there is an imminent risk to life, safety, or property, such as someone actively harming themselves or posing a danger to others. Inform the dispatcher that the situation involves a mental health crisis and ask if a Crisis Intervention Team (CIT) officer is available. CIT officers are trained to handle mental health crises effectively.
Dial 988 (Suicide & Crisis Lifeline) when suicide or mental health support is needed and connecting with a trained counselor may help.
• The 988 Lifeline provides support for those in distress, as well as prevention and crisis resources. It is also available for friends or family concerned about a loved one.
• If the situation escalates to an imminent risk that cannot be resolved during the call, 988 will coordinate with 911, and the dispatcher will determine the appropriate response.
This framework helps ensure that the most suitable resources are accessed based on the urgency and nature of the crisis.
*No Shame On U is not responsible for the content or outcomes of the resources or referrals listed.
