Living with poor mental health can have massive effects on your career, your relationships, and more. And in a time where there is a mental health epidemic, the needs of those struggling aren’t being met by care providers, and resources are being removed and help restricted, is there any hope for those who need help in a modern world?
Many studies have shown there are significant deficiencies within mental health services across the US, making it more difficult than it should be to access care and treatment. Additionally, excessive financial barriers only serve to reinforce the difficulties and can make it seem like you’re fighting a losing battle when you are already in a dark place.
However, if you have the fight to get better and want to improve your mental health, there is hope—you just need to find it. Let’s take a look at some strategies you can employ to boost mental health and get the care and support you need.
Charities and Lifelines
Charities that are set up to help those struggling with their mental health can be an excellent resource for information, help, and support; they could also provide some support for those experiencing a mental health crisis.
For immediate help in an emergency, you can call or text 988 to talk to a trained crisis counselor. Organizations such as Mental Health America, the NIMH, SAMHSA, and the Hub of Hope are all great places to look when you need help. These resources are available to everyone whenever they need them, providing a comforting reassurance that help is always at hand. They can be a great place to start once you decide you want to get help and move forward, or you notice you are struggling.
In Network
If you have insurance coverage, it can be a good idea to talk to your provider to find out what options you have in-network and what will be covered. This can open up avenues for you to explore that you know will be approved by your insurance and that you won’t need to pay out of pocket for. However, it’s important to note that not all mental health services are covered by insurance, and some may require a copayment or may not be covered at all.
Understanding your insurance coverage and potential out-of-pocket costs is an important step in accessing mental health care.
Get an extensive list of mental health care providers and support that you can consider and use to help you in your journey to recovery. This will give you a place to start within the approved providers your insurance company works with.
Ask for Help
One of the hardest things to do when you’re struggling is to ask someone for help. This can be a massive barrier to getting help, and letting others know you are not okay can be a tough pill to swallow. But overcoming this by sending a simple text message to a family member or friend, or writing a note or email about how you’re feeling, can be enough to get the ball rolling. Those close to you will likely have noticed things are not okay or the same for you and will be waiting for you to reach out.
If, like many people, you find it hard to speak to your loved ones, then reaching out to experts, like those at Autism 360, for example, can help give you the support and information you need.
Talk to Your Doctor
If you feel you need medical care or help, or you need a referral to get help, you should make an appointment with your primary care physician. During this appointment, you can discuss your mental health concerns and ask for a referral to a mental health specialist, such as a psychiatrist or therapist. If your primary care physician is not supportive or understanding and dismisses your worries about mental health, then it’s essential to find another provider who will help you. Remember, you have the right to advocate for your own mental health needs.
You need to discuss your options and get the right help, be it medical via taking anti-depressants, choosing talking therapies, applying for a medical marijuana card, or even renewing an existing medical marijuana card; you need to talk to medical professionals who can direct you to the right places. If you don’t ask for help, you can’t get it, and if you don’t feel you can go alone, take someone with you, or write down what you want or need from the appointment so you don’t have to verbally discuss things, but still inform your doctor of what is going on.
Choose Self-Help
Self-help options can help you manage how you feel, reduce symptoms of poor mental health, and give you a boost. They might not work alone for everyone and could form part of a more extensive treatment plan; however, they are a viable option for you to try to help you make changes and improve how you feel. This sense of empowerment can make you feel more capable and in control of your mental health journey.
Changes you can try include
- Changing your diet to eat a more nutritious diet
- Exercising
- Improving your sleeping habits
- Drinking more water and staying hydrated
- Medication
- Gratitude
- Getting fresh air and increasing vitamin D
- Taking supplements
- Being social
- Prioritizing relaxation techniques
Self-help techniques for mental health take time, determination, and a willingness to embrace them for them to have any impact. It won’t be overnight, but it’s more of a long-term approach that can work well as a complete treatment plan or alongside other treatments and therapies for added success. By committing to these techniques and being patient with the process, you can feel encouraged and motivated to continue on your mental health journey.
In-Person Support Groups
In-person support groups are also available, and somewhat similar to AA meetings. They can provide a range of resources based on your personal situation. The National Mental Health Consumers Self-Help Group Clearinghouse has a directory you can use to find organizations that provide supportive services and activities. There may be self-help groups or therapies you can join alongside others to help you boost your mental health and get the support you need.
