Should I get help for my mental health?

Expert contributor, Erin Todd, clinical psychologist, Valion Health

One in two. That’s how many of us will struggle with our mental health in a lifetime, according to the latest research from Beyond Blue ¹. Equally staggering is that at one point in 2023, 60% of teacher absences were due to mental health issues. It’s truly a crisis affecting many educators.

While there’s more support out there than ever before, taking that first step can be daunting. Perhaps acknowledging that 'something is wrong' evokes shame, fear or embarrassment, causing you to wrestle with getting help. Or you’re worried about the time, effort and cost involved. You may be questioning whether you even need help. You might not feel comfortable confiding in family and friends, or you might not be ready to talk at all.

And yet, the fact that this initial step is so daunting, also makes it hugely courageous. "Seeking help isn’t a sign of weakness, and in fact the reverse is true," says Clinical Psychologist, Erin Todd (from Valion Health). "It’s a sign of strength to put your hand up and acknowledge you’re not coping and need support. And more importantly, doing it early can make a real difference to your long-term health outcomes."

Of course, it’s one thing to know you must act and another to take that first step. What’s holding you back? If the more traditional methods of seeking help don’t feel quite right, here are a few considerations and online options that may be a good starting point.

I'm not ready to see a doctor yet

As Todd explains, "It’s understandable that you might not feel ready to see your doctor or talk to someone. But if you’re in the early stages of feeling unwell, it can be important to rule out any medical issues that may be causing your symptoms.

"At the same time, there are some great online resources out there you can access before you visit your GP. They can help improve your symptoms or arm you with more information to take to your appointment."

Online screening can provide basic insights to get the ball rolling. The government’s Head to Health online quiz is a great starting point if you want to figure out what you’re going through and what you can do about it.

Similarly, you can try the Black Dog Institute’s free mental health assessment tool that provides you with a personalised report you can share with your GP (or a loved one) when you’re ready to do so.

I don't know how I'll find the time

Webchats are a great way to connect with experienced clinicians and get instant one-on-one help from home. They provide a safe space to discuss your needs, worries or concerns while exploring support options.

Beyond Blue’s webchat support is a free online service run by counsellors. It’s a private space to get mental health advice and find the right support services. It’s available 24/7, and chats typically last around 20 minutes.

Lifeline offers the same type of confidential online chat, 24/7. The Lifeline crisis chat lets you connect with a trained crisis supporter when it suits you best.

I'm worried about the cost

If you’re concerned about the cost of traditional mental health support, online programs can offer affordable and practical solutions.

This Way Up is an excellent option for low-cost, evidence-based programs. Developed by clinical psychologists, their programs address a variety of mental health conditions, including anxiety, depression, OCD, social anxiety, and post-traumatic stress. And the best part? They’re free of charge if prescribed by a clinician.

Head to Health also provides programs that target a range of mental health conditions. With free and low-cost options available, these programs are designed to help you implement skills and strategies to manage your condition and improve your overall mental health and wellbeing.

As well as helping to cover the costs of mental health treatment (subject to your level of cover and available benefits), eligible Teachers Health members with Hospital cover may be able to access our Mental Wellness programs. This is based on an assessment of your needs, to work out whether the programs would be a suitable treatment option for you.

I don’t know anyone who can relate to what I’m going through

Online forums can be a great way to connect with others in the same boat and see first-hand that you’re not alone. They provide a space to read, learn and share your experiences. Here are three you can participate in (anonymously if that helps):

• Beyond Blue
• Lifeline
• Head to Health

I want to be more informed before I seek help

No matter how you prefer to take in knowledge, there are plenty of valuable resources available online.

If reading is your thing, and you’d prefer to absorb easily digestible information in a factsheet, it’s worth checking out some of these great resources:

• Lifeline Australia’s factsheets and online toolkit
• Beyond Blue has a range of downloadable resources
• The Black Dog Institute offers free factsheets you can download, print and share.

If you’d prefer to see real people talking about their own experiences, then these lived experience videos available from Lifeline Australia, are well worth a watch. These stories of hope can reassure you that, with the right help and support, it is possible to manage your symptoms and get better.

First steps not lone steps

It’s okay to seek help online as a first step to improving your mental health. However, it’s also important to note that the suggestions here do not substitute speaking with a medical professional.

"‘Visiting your GP is an important first step to rule out any medical issues," says Todd. "From there, it’s about working together to find the best solution for you. This might involve a combination of seeing a therapist, using online resources, and collaborating with your GP to create a tailored approach to your mental health."

Whether you choose to explore digital resources, connect with others in online forums, or seek professional help, know that there are people and tools available to support you. You’re not alone. You’ve got this!

References:

1 Learn about mental health - Beyond Blue - Beyond Blue

2 Online Programs for Stress, Anxiety, and Depression | THIS WAY UP

3 Mental health crisis support — where to get help | healthdirect

Sources:

Getting started | Head to Health

Online Programs for Stress, Anxiety, and Depression | THIS WAY UP

A conversation could change a life | R U OK?

1-facts_figures.pdf (blackdoginstitute.org.au)

When & where to seek help for your mental health - Black Dog Institute | Better Mental Health

RACGP - Review seeks to solve Better Access flaws

Donate monthly - Join the Lighthouse | Beyond Blue - Beyond Blue

Lived Stories - Lifeline Australia