How to ask for help when you're struggling
Reaching out for support is a meaningful step, and preparing for your appointment can help you feel more at ease. Many people feel nervous, unsure, or overwhelmed before talking with a GP, counsellor, mental health nurse, or any other health professional. You might worry about saying the wrong thing, forgetting something important or not knowing how to describe what you have been feeling.
These are very common concerns. You do not need to have everything worked out before you speak with someone. You only need to show up as you are. Here are some simple suggestions to help you feel more supported and prepared.
You don't need the perfect words
It is okay if your feelings feel messy or hard to name. It is okay if you are not sure how to explain what has been going on. You can begin with something simple like:
- “I have been feeling more stressed than usual.”
- “I am finding things harder to manage.”
- “Something doesn’t feel right and I want to talk about it.”
This is enough to start a helpful conversation.
Think about what you want to share
Before your appointment, you might like to write down a few notes. They do not need to be detailed. A few words or short sentences are enough.
You might note:
- how you have been feeling
- when the changes started
- what has been hardest
- any changes in sleep, appetite or routine
- things that have helped or made things harder
- what you hope to get from the appointment.
You can read from your notes. Many people do.
Bring any helpful information with you
If you take medication, have had recent health changes, or have been tracking your mood or sleep, you can bring this along.
It can also help to bring:
- a list of your medications
- any recent test results if you have them
- a short mood diary or a few lines about your week
- your questions.
You can also bring a support person if that helps you feel more comfortable.
Explain how things are affecting your daily life
Sharing examples can help your healthcare provider understand what you are going through.
You might talk about:
- difficulty getting going in the morning
- feeling tired or overwhelmed at work or school
- withdrawing from people or activities
- trouble concentrating or making decisions
- increased tension, worry or irritability.
You do not need to explain everything. Just share whatever feels manageable.
You can ask questions too
You are allowed to ask for help understanding your options.
You might ask:
- “What do you think might be happening?”
- “What are my support options?”
- “What should I focus on first?”
- “What can I do while waiting for my next appointment?”
- “What would you recommend for someone in my situation?”
Asking questions shows you care about understanding, and that’s a great thing.
If things change before your appointment
You can seek support at any time. You do not need to wait for your planned appointment if you are feeling worse or unsure about what to do.
You can:
- contact your GP
- call the Medicare Mental Health phone service for support and guidance
- visit a Medicare Mental Health Centre to talk with someone in person.
If you are feeling suicidal, or are in danger, please call 000 or go to your nearest emergency department.
If the conversation doesn’t feel right
Reaching out takes courage, and it isn't easy. So, if you leave an appointment feeling unheard or misunderstood, it can be discouraging.
If this happens, please know you can:
- try a different GP
- bring a support person with you next time
- write down what didn’t feel right and try again.
Reaching out again is not starting over. It is continuing to care for yourself.
Want more personalised guidance?
Explore our free digital service, based on a proven approach to help people experiencing low levels of anxiety, stress or general concerns about their mental wellbeing. You can access telehealth support from a qualified Medicare Mental Health Check In practitioner and progress through evidence-based digital programs at your own pace.
You deserve support that feels safe and human
Talking to a GP about your mental health can feel brave and vulnerable. But you're allowed to ask for help. You’re allowed to say you're struggling. You deserve a conversation that meets you with care, curiosity, and respect.
You are not alone in this, and help is available.