Mental Health Support: How to Find Help & Treatment Options

When Should You Seek Help for Mental Health Issues?

You should seek professional mental health support when symptoms persist for more than two weeks, interfere with your daily functioning, cause significant distress, or include thoughts of self-harm or suicide. Warning signs include persistent sadness, severe anxiety, dramatic mood changes, withdrawal from activities you once enjoyed, substance misuse, or difficulty managing daily responsibilities like work, school, or relationships.

Many people wonder when their struggles cross the line from normal life stress to something that requires professional intervention. The truth is that there's no single threshold that applies to everyone. Mental health exists on a spectrum, and what feels manageable for one person may be overwhelming for another. However, certain patterns and symptoms suggest that professional support would be beneficial.

Mental health conditions are remarkably common. According to the World Health Organization, approximately one in four people globally will experience a mental health condition at some point in their lives. Depression alone affects more than 280 million people worldwide, while anxiety disorders affect approximately 301 million. Despite these staggering numbers, significant stigma still surrounds mental health treatment, causing many people to delay seeking help until their symptoms become severe.

Early intervention is crucial in mental health treatment. Research consistently shows that people who receive treatment earlier in the course of their illness tend to have better outcomes than those who wait. The brain is remarkably plastic and responsive to treatment, but chronic, untreated mental health conditions can lead to changes in brain structure and function that make recovery more challenging.

Warning Signs That Indicate You Need Professional Help

While everyone experiences difficult emotions from time to time, certain patterns suggest the need for professional support. These warning signs don't necessarily mean you have a diagnosable mental health condition, but they do indicate that you could benefit from speaking with a mental health professional.

• Persistent mood changes: Feeling sad, hopeless, irritable, or anxious most of the day, nearly every day, for two weeks or longer
• Sleep disturbances: Significant changes in sleep patterns, including insomnia, sleeping too much, or non-restorative sleep
• Appetite changes: Significant weight loss or gain, or changes in eating patterns not related to dieting
• Social withdrawal: Pulling away from friends, family, and activities you previously enjoyed
• Difficulty functioning: Problems completing work, school, or household responsibilities
• Concentration problems: Difficulty focusing, making decisions, or remembering things
• Physical symptoms: Unexplained aches, pains, or fatigue not explained by medical conditions
• Substance use: Increased use of alcohol or drugs to cope with emotions
• Thoughts of death: Recurrent thoughts about death, dying, or suicide

The Importance of Early Intervention

Many people delay seeking mental health support, often waiting years after symptoms first appear. Common reasons for this delay include hope that symptoms will resolve on their own, fear of stigma, lack of awareness about available treatments, financial concerns, and difficulty accessing services. However, research from the National Institute of Mental Health and other organizations consistently demonstrates that earlier treatment is associated with better outcomes.

When mental health conditions go untreated, they often worsen over time. Depression can become more severe and treatment-resistant. Anxiety can expand to include additional fears and avoidance behaviors. Substance use problems can progress to full addiction. Perhaps most importantly, untreated mental health conditions significantly impact quality of life, relationships, work performance, and physical health.

What Types of Mental Health Support Are Available?

Mental health support ranges from professional treatment (psychiatrists, psychologists, counselors) to peer support (support groups, recovery communities) to self-help resources (apps, books, online programs). The right type of support depends on your specific needs, the severity of your symptoms, and your personal preferences. Many people benefit from a combination of different support types.

The mental health support landscape has expanded dramatically in recent decades. Today, people seeking help have more options than ever before, ranging from traditional in-person therapy to innovative digital interventions. Understanding the different types of support available can help you make informed decisions about your care and find approaches that align with your needs, preferences, and circumstances.

Mental health support can be broadly categorized into professional treatment, peer support, and self-help resources. Professional treatment involves working with licensed mental health providers who have specialized training in diagnosing and treating psychological conditions. Peer support involves connecting with others who have lived experience with mental health challenges. Self-help resources provide tools and information that individuals can use independently or alongside professional treatment.

Professional Mental Health Treatment

Professional mental health treatment is provided by trained and licensed clinicians who specialize in psychological assessment, diagnosis, and treatment. Different types of professionals offer different services, and understanding these distinctions can help you find the right provider for your needs.

Psychiatrists are medical doctors (MD or DO) who specialize in mental health. They can prescribe medications, conduct physical examinations, order laboratory tests, and provide therapy. Psychiatrists are particularly important when medication may be needed, such as for conditions like bipolar disorder, schizophrenia, or severe depression. Many psychiatrists focus primarily on medication management and refer patients to psychologists or therapists for ongoing therapy.

Psychologists typically hold doctoral degrees (PhD or PsyD) in psychology and specialize in psychological testing, assessment, and psychotherapy. They cannot prescribe medications in most countries (with some exceptions in the United States and other regions). Psychologists often have specialized training in specific therapy approaches or populations. Clinical psychologists focus on treating mental health conditions, while counseling psychologists often work with people facing life challenges and transitions.

Licensed Clinical Social Workers (LCSW) hold master's degrees in social work and provide therapy, case management, and advocacy services. They often specialize in connecting clients with community resources and understanding how social factors impact mental health.

Licensed Professional Counselors (LPC) and Marriage and Family Therapists (MFT) hold master's degrees in counseling or related fields and provide individual, couples, and family therapy. They may specialize in specific issues such as relationship problems, grief, trauma, or career counseling.

Peer Support and Support Groups

Peer support involves connecting with others who have personal experience with mental health challenges. This type of support can be incredibly valuable because peers understand the lived experience of mental illness in ways that professionals may not. Research shows that peer support can reduce symptoms, decrease hospitalizations, improve quality of life, and enhance hope and self-efficacy.

Support groups bring together people facing similar challenges to share experiences, coping strategies, and emotional support. Groups may be led by mental health professionals (professionally facilitated groups) or by peers (peer-led groups). They may focus on specific conditions (depression, anxiety, bipolar disorder), specific populations (veterans, LGBTQ+ individuals, caregivers), or specific issues (grief, addiction recovery, trauma).

Organizations like the National Alliance on Mental Illness (NAMI) in the United States, Mind in the United Kingdom, and similar organizations worldwide offer peer support programs, educational resources, and advocacy services. Many of these organizations have local chapters that provide in-person support groups and events.

Online and Digital Mental Health Resources

The digital revolution has transformed mental health support, making help more accessible than ever before. Online therapy platforms connect people with licensed therapists via video, phone, or text. Mental health apps provide tools for tracking mood, practicing coping skills, and accessing psychoeducational content. Online support communities offer connection with others facing similar challenges.

Research increasingly supports the effectiveness of digital mental health interventions. Studies show that online Cognitive Behavioral Therapy (CBT) can be as effective as in-person therapy for conditions including depression, anxiety, and PTSD. Digital interventions offer advantages including increased accessibility, reduced cost, greater convenience, and reduced stigma for those who may feel uncomfortable seeking in-person help.

What Are the Different Types of Psychotherapy?

The main types of evidence-based psychotherapy include Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Psychodynamic therapy, EMDR for trauma, Interpersonal therapy, and Acceptance and Commitment Therapy (ACT). Each approach has different theoretical foundations and techniques, and research supports their effectiveness for different conditions. Your therapist will recommend the best approach based on your specific needs and goals.

Psychotherapy, also known as talk therapy, involves working with a trained mental health professional to address emotional, psychological, and behavioral problems. Over the past century, researchers and clinicians have developed numerous therapeutic approaches, each with its own theoretical foundation, techniques, and evidence base. Understanding these different approaches can help you have informed conversations with potential therapists about treatment options.

It's important to note that while different therapy types have distinct characteristics, many therapists take an integrative approach, drawing on techniques from multiple modalities based on what works best for each individual client. The therapeutic relationship—the connection between therapist and client—is consistently found to be one of the strongest predictors of treatment success, regardless of the specific therapy type used.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy is one of the most extensively researched and widely used forms of psychotherapy. CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected, and that changing unhelpful thought patterns can lead to changes in emotions and behavior. CBT is typically structured, time-limited (often 12-20 sessions), and focused on present-day problems rather than past experiences.

In CBT, therapists help clients identify cognitive distortions—patterns of thinking that are inaccurate or unhelpful—and learn to challenge and replace them with more balanced thoughts. Common cognitive distortions include all-or-nothing thinking, catastrophizing, mind-reading, and emotional reasoning. CBT also includes behavioral components such as behavioral activation (increasing engagement in pleasurable activities), exposure therapy (gradually facing feared situations), and skills training.

Research strongly supports CBT's effectiveness for numerous conditions, including depression, anxiety disorders, PTSD, OCD, eating disorders, insomnia, and chronic pain. Meta-analyses consistently show that CBT is as effective as medication for many conditions, with benefits that persist after treatment ends. CBT has also been successfully adapted for online delivery, making it more accessible to people who cannot access in-person treatment.

Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy was originally developed by psychologist Marsha Linehan for treating borderline personality disorder but has since been adapted for other conditions. DBT combines cognitive-behavioral techniques with mindfulness practices and concepts from dialectical philosophy. The "dialectical" aspect refers to balancing acceptance and change—accepting oneself while also working to change harmful behaviors.

DBT typically includes four components: individual therapy, group skills training, phone coaching, and therapist consultation teams. The skills training covers four modules: mindfulness (being present and aware), distress tolerance (surviving crises without making things worse), emotion regulation (understanding and managing emotions), and interpersonal effectiveness (maintaining relationships while asserting needs).

DBT has strong research support for borderline personality disorder and has shown effectiveness for other conditions including self-harm, suicidal behavior, eating disorders, substance use disorders, and treatment-resistant depression. The skills-based approach makes DBT particularly useful for people who struggle with intense emotions and impulsive behaviors.

Psychodynamic Therapy

Psychodynamic therapy has its roots in psychoanalytic theory, which emphasizes the influence of unconscious processes, early childhood experiences, and interpersonal relationships on current functioning. Modern psychodynamic therapy is typically less intensive and time-limited than traditional psychoanalysis, while retaining its focus on insight, the therapeutic relationship, and exploration of patterns in thoughts, feelings, and behaviors.

In psychodynamic therapy, the therapist and client explore recurring themes and patterns in the client's life, paying attention to how past experiences shape current relationships and behaviors. The therapeutic relationship itself becomes a tool for understanding—patterns that emerge in the relationship with the therapist often reflect patterns in other relationships. This type of therapy is often recommended for people dealing with complex interpersonal issues, long-standing patterns of behavior, or those who want to deeply understand the origins of their difficulties.

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR is a specialized therapy developed for treating trauma and PTSD. During EMDR, the therapist guides the client to briefly focus on a traumatic memory while simultaneously experiencing bilateral stimulation—typically eye movements, but sometimes taps or tones. This process is thought to help the brain reprocess traumatic memories, reducing their emotional charge and helping them integrate with other memories.

While the mechanism of EMDR remains somewhat controversial in the scientific community, numerous randomized controlled trials have demonstrated its effectiveness for PTSD. The World Health Organization, the American Psychological Association, and other major health organizations recognize EMDR as an evidence-based treatment for trauma. EMDR has also shown promise for other conditions including anxiety, depression, and chronic pain.

How Do You Find the Right Mental Health Professional?

Finding the right mental health professional involves identifying your needs, researching potential providers, verifying credentials and specializations, considering practical factors like cost and location, and scheduling initial consultations to assess fit. The therapeutic relationship is crucial for successful treatment, so don't hesitate to try several professionals before finding the right match. Most people need 2-3 consultations to find a therapist they connect with.

Finding the right mental health professional can feel overwhelming, especially when you're already struggling emotionally. However, taking time to find a good fit is worth the effort—research consistently shows that the quality of the therapeutic relationship is one of the strongest predictors of treatment success. A therapist who is highly skilled but doesn't feel like a good match may be less effective than a therapist with whom you feel genuinely understood and comfortable.

The process of finding a mental health professional typically involves several steps: identifying your needs and preferences, generating a list of potential providers, researching their credentials and specializations, considering practical factors, and conducting initial consultations to assess fit. Being thoughtful at each step can help you find a provider who is well-suited to help you achieve your goals.

Identifying Your Needs

Before beginning your search, it's helpful to reflect on what you're looking for in treatment. Consider the nature of your concerns—are you dealing with a specific issue like anxiety or depression, or broader concerns about life direction and relationships? Think about what type of treatment you prefer—do you want medication, therapy, or both? Are you interested in a particular therapy approach based on your research?

Consider also your practical needs and preferences. Do you need evening or weekend appointments? Would you prefer in-person sessions or are you open to teletherapy? Do you have insurance, and if so, do you want to stay in-network? Are there specific demographics or identities that are important to you in a therapist (for example, someone who shares your cultural background or has expertise working with your community)?

Finding Potential Providers

There are numerous resources for finding mental health providers. Professional directories maintained by licensing boards and professional associations can help you find providers in your area. Psychology Today maintains one of the largest therapist directories, allowing you to filter by location, specialty, insurance, and other factors. Your insurance company's provider directory lists in-network providers.

Referrals from people you trust—your primary care physician, friends or family members who have had positive therapy experiences, or other healthcare providers—can also be valuable. Primary care physicians often have relationships with mental health providers and can help coordinate care. In many healthcare systems, a referral from a primary care provider may be required or may facilitate access to specialists.

Evaluating Credentials and Specializations

When evaluating potential providers, verify that they hold appropriate credentials for your area. Mental health professionals are licensed by state or national regulatory bodies, and you can often verify licenses online. Look for any disciplinary actions or complaints. Beyond basic licensure, consider whether the provider has specialized training or certification in areas relevant to your concerns.

Many therapists have specific areas of expertise—some specialize in trauma, others in eating disorders, relationship issues, or specific populations. While a generalist may be perfectly capable of helping with a wide range of concerns, someone with specific expertise in your area of need may offer specialized knowledge and techniques. Don't hesitate to ask about a therapist's training, experience, and approach to treating your specific concerns.

The Initial Consultation

Most therapists offer initial consultations, either brief phone calls or full sessions, that allow you to get a sense of their style and determine whether you feel comfortable with them. Come prepared with questions about their approach, experience with your specific concerns, practical matters like scheduling and fees, and anything else that's important to you.

Pay attention to how you feel during and after the consultation. Do you feel heard and understood? Does the therapist seem competent and professional? Can you imagine opening up to this person about difficult topics? While it's normal to feel some nervousness, you should have a basic sense of comfort and connection. If something feels off, trust your instincts—it's okay to continue looking.

What Should You Expect at Your First Therapy Appointment?

Your first therapy appointment, often called an intake session, typically involves paperwork (consent forms, privacy policies), a comprehensive assessment of your history and current concerns, discussion of your treatment goals, and an opportunity to ask questions. The therapist will gather information to understand your situation and develop a treatment plan. You don't need to share everything in the first session—trust builds over time.

Knowing what to expect at your first therapy appointment can help reduce anxiety and allow you to get the most out of the experience. While specific practices vary by provider and setting, most initial appointments follow a similar general structure designed to help the therapist understand your situation and begin building a therapeutic relationship.

Before your first appointment, you may be asked to complete paperwork including consent forms, information about policies (cancellation, communication, emergencies), and questionnaires about your symptoms and history. Completing these forms honestly and thoroughly helps your therapist understand your situation and can make the first session more productive.

The Assessment Process

The first session, often called an intake or initial assessment, typically involves the therapist gathering comprehensive information about your current concerns and background. The therapist will likely ask about your presenting problems—what brought you to therapy now, how long you've been struggling, and how your symptoms affect your daily life. They may ask about your mental health history, including any previous treatment and what worked or didn't work.

Expect questions about your background, including family history (both relationships and mental health), developmental history, education and work, relationships, and major life events or trauma. The therapist may also ask about physical health, medications, substance use, sleep, and other lifestyle factors that can affect mental health. While this may feel like a lot of personal information to share with a stranger, remember that this information helps the therapist understand your complete picture and provide appropriate care.

You'll also discuss your goals for treatment. What do you hope to achieve? What would success look like? Having thought about these questions beforehand can help you articulate what you're looking for. Your goals may evolve as therapy progresses, but having a starting point helps structure the work.

Preparing for Your First Session

To get the most out of your first appointment, consider doing some preparation. Write down your main concerns and any specific questions you want to ask. Think about your treatment goals and what you hope to achieve. Gather relevant information such as medication lists, previous treatment records, or notes about your symptoms.

Arrive a few minutes early to complete any final paperwork and settle in. Bring your insurance card and identification if required. Consider bringing a notebook to jot down important information or homework assignments. If you're doing teletherapy, test your technology beforehand and find a private, comfortable space for the session.

Building the Therapeutic Relationship

Remember that therapy is a collaborative process, and the first session is just the beginning. You don't need to share everything immediately—disclosure builds naturally as trust develops. It's normal to feel nervous, awkward, or emotionally drained after the first session. Most people find that subsequent sessions feel more comfortable as they become familiar with their therapist's style.

Pay attention to how you feel about the therapist. While chemistry isn't everything, feeling reasonably comfortable is important. If after a few sessions you feel that the therapist isn't a good fit, it's okay to discuss this with them or seek a different provider. Good therapists understand that therapeutic fit matters and won't take it personally if you decide to see someone else.

How Does the Treatment Process Work?

Mental health treatment is typically an ongoing process involving regular sessions (usually weekly), active engagement with therapeutic techniques, practice of new skills outside sessions, and periodic evaluation of progress. Treatment length varies widely—some issues resolve in 8-12 sessions, while others require longer-term support. Success depends on factors including the therapeutic relationship, your engagement in treatment, and using techniques learned in therapy in daily life.

Understanding how the treatment process works can help you engage more effectively with therapy and set realistic expectations for your journey. While every therapeutic relationship is unique, certain elements are common to most successful treatment experiences.

Therapy typically involves regular sessions, most commonly weekly, though frequency may vary based on your needs and the type of treatment. Consistency is important—regular attendance allows for momentum in treatment and helps build the therapeutic relationship. If scheduling is challenging, discuss options with your therapist, as some flexibility may be possible.

Active Participation in Treatment

Successful therapy requires active participation. This means being honest with your therapist, even when topics are uncomfortable. It means engaging with the therapeutic process during sessions—asking questions, providing feedback, and being willing to try new approaches. It also means practicing what you learn outside of sessions.

Many therapy approaches include homework or between-session activities. In CBT, this might include thought records, behavioral experiments, or exposure exercises. In DBT, it might involve practicing mindfulness or using skills when difficult situations arise. In psychodynamic therapy, it might involve journaling or paying attention to dreams. Completing these activities between sessions is strongly associated with better treatment outcomes.

Measuring Progress

Progress in therapy isn't always linear. You may have weeks where you feel significant improvement followed by setbacks, especially when facing stressful life events or working through particularly difficult material. This is normal and doesn't mean treatment isn't working. Over time, however, you should notice overall improvement in your symptoms and functioning.

Your therapist may use formal assessments—standardized questionnaires measuring symptoms of depression, anxiety, or other conditions—to track progress objectively. These measurements can be helpful for identifying improvement that you might not notice in day-to-day life. Discussing your progress regularly with your therapist helps ensure that treatment is on track and allows for adjustments if needed.

Duration of Treatment

Treatment duration varies widely depending on the nature and severity of your concerns, the type of therapy, and your personal goals. Some issues, particularly specific phobias or adjustment to life changes, may resolve in 8-12 sessions of targeted treatment. More complex issues—chronic depression, personality disorders, trauma histories—may require longer-term treatment.

Therapy is not meant to continue indefinitely. Most treatment models have endpoints, whether after a set number of sessions or when treatment goals are achieved. As you approach the end of treatment, you'll work with your therapist on termination—reviewing what you've learned, consolidating gains, and planning for maintaining progress after therapy ends. Some people return to therapy periodically for "tune-ups" or during particularly stressful life periods.

Where Can You Get Help in a Mental Health Crisis?

In a mental health crisis—including suicidal thoughts, self-harm urges, severe panic, or psychotic symptoms—immediate help is available. Options include calling your local emergency number, going to an emergency room, calling a crisis helpline, texting a crisis text line, or using a mobile crisis team if available in your area. Don't wait to reach out—crisis services are available 24/7 and are there specifically for these moments.

A mental health crisis is a situation in which a person's behavior puts them at risk of hurting themselves or others and/or prevents them from being able to care for themselves. Crises can occur even when someone is already in treatment, and knowing how to access emergency help is essential for everyone struggling with mental health concerns.

Crisis services are specifically designed to help people in their most desperate moments. The people who staff these services are trained to help—they've heard it all, they won't judge you, and they know how to provide support during acute distress. Using crisis services when you need them is not a sign of weakness or failure; it's an important safety measure.

Types of Crisis Services

Emergency services (calling your local emergency number): When there is immediate danger to life, emergency services should be contacted. This includes situations involving active suicide attempts, self-harm in progress, or threats of violence to others. Emergency responders are trained to handle mental health crises and can provide immediate safety and transport to appropriate care.

Crisis helplines: Many countries have dedicated mental health crisis lines staffed by trained counselors available 24/7. In the United States, the 988 Suicide and Crisis Lifeline provides free, confidential support. In the United Kingdom, Samaritans can be reached at 116 123. Similar services exist in most countries worldwide. These helplines provide immediate support, help callers develop safety plans, and connect them with additional resources.

Text-based crisis services: For those who prefer texting to calling, many regions offer crisis text lines. These services allow you to text with trained crisis counselors when you're in distress. Text-based services can be especially helpful for young people or anyone who finds phone calls difficult.

Mobile crisis teams: Some communities have mobile crisis teams—mental health professionals who can respond to crises in the community rather than relying solely on police or emergency medical services. These teams provide on-scene assessment and support, potentially avoiding the need for emergency room visits or hospitalization.

Emergency rooms: Hospital emergency departments can provide psychiatric evaluation and stabilization during mental health crises. They may offer medication, brief crisis intervention, and referrals to appropriate follow-up care. In severe cases, they can facilitate voluntary or involuntary psychiatric hospitalization.

Creating a Crisis Plan

If you're living with a mental health condition that has crisis potential, working with your treatment team to create a crisis plan can be valuable. A crisis plan outlines warning signs that a crisis may be developing, coping strategies that have helped in the past, people to contact for support, and steps to take if the crisis worsens. Having a plan in place can help you and your support system respond effectively when you're too distressed to think clearly.

How Can You Support Your Mental Health Daily?

Daily mental health support includes lifestyle factors (regular sleep, exercise, nutrition, social connection), stress management techniques (mindfulness, relaxation, time in nature), and building healthy coping skills. While self-care doesn't replace professional treatment for mental health conditions, it creates a foundation that supports recovery and maintains well-being. Small, consistent actions are more effective than occasional major efforts.

While professional treatment is essential for many mental health conditions, daily self-care practices form the foundation of mental wellness. These practices don't replace therapy or medication when those are needed, but they can complement professional treatment and help maintain mental health over the long term. For people with milder difficulties, self-care strategies may sometimes be sufficient to manage symptoms.

Effective self-care isn't about perfection or adding more items to your to-do list. It's about consistently taking small actions that support your well-being. The key is finding strategies that work for you and integrating them sustainably into your life. What works varies from person to person, so approach self-care with curiosity and flexibility.

Foundational Lifestyle Factors

Sleep is crucial for mental health. Poor sleep is both a symptom of and a risk factor for most mental health conditions. Aim for 7-9 hours per night, maintain consistent sleep and wake times, create a restful sleep environment, and limit screens before bed. If you struggle with sleep despite good sleep hygiene, discuss this with your healthcare provider.

Physical activity has powerful mental health benefits. Exercise releases endorphins, reduces stress hormones, improves sleep, and provides a sense of accomplishment. You don't need to run marathons—even a daily 30-minute walk can make a significant difference. Find activities you enjoy, and remember that any movement is better than none.

Nutrition affects brain function and mood. While there's no specific "mental health diet," eating regular, balanced meals with plenty of vegetables, fruits, whole grains, and lean proteins supports overall health and stable energy levels. Limiting alcohol, caffeine, and highly processed foods may be helpful for some people.

Social connection is fundamental to human well-being. Isolation is both a symptom of and a risk factor for mental health problems. Maintaining relationships requires effort, especially when you're struggling, but even small interactions can make a difference. If your support network is limited, consider joining clubs, volunteer organizations, or support groups.

Stress Management Techniques

Mindfulness involves paying attention to the present moment without judgment. Regular mindfulness practice, even just a few minutes daily, can reduce anxiety, improve emotional regulation, and enhance overall well-being. Apps like Headspace, Calm, and Insight Timer offer guided meditations for beginners.

Relaxation techniques such as deep breathing, progressive muscle relaxation, and guided imagery can help reduce physiological stress responses. These techniques are skills that improve with practice. Learning to use them during calm moments makes them easier to access during stressful times.

Time in nature has documented mental health benefits. Even brief exposure to natural environments can reduce stress, improve mood, and enhance cognitive function. If you live in an urban area, parks, gardens, or even houseplants can provide some of these benefits.

Building Healthy Coping Skills

Coping skills are strategies we use to manage difficult emotions and situations. Healthy coping skills address the underlying problem or help you feel better without causing additional harm. Unhealthy coping skills (like substance use, avoidance, or self-harm) may provide short-term relief but create additional problems over time.

Examples of healthy coping skills include problem-solving, seeking social support, physical activity, creative expression, journaling, relaxation techniques, and engaging in enjoyable activities. Different strategies work better in different situations. Building a diverse toolkit of coping skills gives you options for managing various challenges.