Looking after your mental health is just as important as looking after your physical health. Whether you're living with a disability, caring for someone else, or simply finding life challenging, you don't have to face it alone.

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You might be feeling anxious, overwhelmed or exhausted. Perhaps you're finding it difficult to get through everyday tasks, you're not sleeping well, or you've noticed that you don't feel like yourself anymore.

You may know that you need some kind of help, but have no idea where to start. You don't have to wait until you're in crisis to ask for help. Whatever you're experiencing, you deserve support and you don't have to figure everything out on your own.

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This blog is designed to walk you through some steps when you first realise you might need support.

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~ If you or someone else is in immediate danger, call 999 immediately or go to your nearest Accident & Emergency (A&E) department.

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~ If you need urgent mental health advice but it is not an emergency, call NHS 111 for advice or contact your GP and request an urgent appointment.

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Recognising When You May Need Support

One of the hardest steps can be admitting that you're struggling. You don't have to explain everything or know exactly what's wrong.

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You could start with someone you trust and simply say:

“I'm not doing very well at the moment and I think I need some help.”

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It could be a friend, family member, colleague, carer, teacher, GP or another professional you feel comfortable talking to. If saying it out loud feels too difficult, you could send a text or write it down. You don't need to find the perfect words. Being honest about how you're feeling is enough.

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Periods of stress, major life changes, illness or caring responsibilities can all affect your mental wellbeing. You may notice changes such as feeling anxious or overwhelmed, changes in your mood, experiencing intrusive thoughts, low energy and finding it hard to cope with everyday activities. Recognising these changes early can help you access support before things become more difficult.

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Your First Steps Towards Getting Support

If you feel that you need help with your mental health, your GP can be a good place to start.

Your GP can talk to you about what you're experiencing, discuss treatment options and, where appropriate, refer you to specialist services.

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Making an appointment

Talking about your mental health can sometimes feel difficult. You could make the conversation easier by writing down how you've been feeling beforehand and taking someone you trust with you for support.

You don't have to have everything worked out before speaking to your GP. Simply explaining how you've been feeling can be a useful first step. Some services allow you to refer yourself without seeing your GP first.Learn more about seeking help for a mental health problem.

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What Support Could You Be Offered?

NHS Mental Health Support

The NHS provides a range of mental health services depending on your needs. This may include:

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NHS Talking Therapies

If you're experiencing anxiety, depression or other common mental health difficulties, NHS Talking Therapies can provide support without needing a formal diagnosis.

Services may include cognitive behavioural therapy (CBT), counselling and guided self-help.

‍Find an NHS talking therapies service.

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Community Mental Health Services

If you need more specialist or ongoing support, your GP may refer you to community mental health services.

Depending on your circumstances, this could include mental health care, medication reviews, support with independent living, social care, or employment and benefits advice.

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Social Prescribing

Many GP practices can also refer people to community activities through social prescribing.

These activities may include exercise groups, arts and creative sessions, volunteering, healthy eating programmes and befriending services.

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If you've become isolated or disconnected, finding something that gives you structure or brings you into contact with other people can be a valuable part of looking after your wellbeing.

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Counselling or Therapy

Counselling is available through several routes. When choosing a therapist, it may help to consider whether they have experience supporting disabled people or carers, specialise in the issues you're facing, offer accessible appointments, provide online sessions if required and make you feel comfortable and listened to.

Remember, it's perfectly acceptable to change therapists if the relationship doesn't feel right.

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Small Steps to Look After Your Own Wellbeing

Professional support is important, but small things can sometimes help you feel a little more able to cope while you’re getting the support you need.

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You might find it helpful to get some fresh air, stay connected with people you trust, eat regular meals, get enough rest, take some gentle exercise, or try breathing, relaxation or mindfulness exercises. Doing something creative or simply spending time somewhere you feel safe and comfortable can also help. Don’t put pressure on yourself to completely transform your routine or do everything at once.

If getting out of bed is all you can manage today, start there. Small steps still count.‍

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Supporting Children and Young People

If you're caring for a child and are concerned about their mental health, support is available. Start with a conversation with your GP, reaching out to Children and Young People's Mental Health Services (Getting help for your child (Young Minds) and other specialist charities supporting young people and families. Childline can help anyone under 19 in the UK with any issue.

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‍Early support can make a significant difference. Remember, asking for help is a positive first step, and support is available whenever you're ready.

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You Can Talk To Someone Today

Samaritans

Call 116 123 for free, 24 hours a day.

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‍Mind

Call 0300 123 3393 (open 9am to 6pm, Monday to Friday)

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‍Rethink Mental Illness

Call 0808 801 0525 (open 9.30am to 4pm, Monday to Friday)

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‍The Mix

The Mix supports adults under 25. They offer an online service where you can talk to an adviser about anything you are worried about. The website has lots of advice and videos to watch.

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‍Winston’s Wish

Winston's Wish offers support to children and young people up to age 25 and their parents and carers.

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‍The Silver Line

Call 0800 4 70 80 90 is a free and confidential helpline for people over 55. They provide information, friendship and advice 24 hours a day, every day of the year.

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‍Shout

Shout is a free, confidential, 24/7 text messaging service for anyone who is struggling to cope.
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You can also find local mental health services and charities through Hub of Hope Mental health organisations and charities local to me (Hub of Hope)

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About the National Disability & Carers Card Scheme

‍The National Disability & Carers Card scheme was set up in 2019 by carers to make everyday life and access easier for people with disabilities and those who care for them. The scheme supports 300,000 card holders and provides easy-to-carry visual identification that helps users avoid repeatedly explaining their disability or caring role. The National Disability Card is accepted as proof of disability at 600+ venues across the UK and abroad.

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