If you’re struggling with your mental health, it’s important to know you’re not alone. In fact, mental illnesses are quite common, impacting more than one in five adults as well as kids 13 to 18, according to the Centers for Disease Control and Prevention.
Still, common or not, admitting that you need help isn’t easy, and making that first “ask” for assistance can also be intimidating. Where do you even turn?
In honor of Mental Health Month, we’ve created a quick guide with steps you can take to get help for your mental health—whether you have health coverage or not. First, you’ll find our section on interventions for short-term help. And next, you’ll find ideas on changes you can make that may boost your mental health in the longer term.
Remember, your mental health is just as important as your physical health! And if you don’t make it a priority, who will?
How to find help and support
When you’re ready to reach out to a healthcare provider, non-profit or support group for help, here are some ideas on where to begin.
1. If you’re in crisis, get help now. Call or text 988, which is the number for the Suicide and Crisis Lifeline. Alabama also offers a number of crisis lines you can call:
The Crisis Center (Central Alabama)
Main Line: (205) 323-7777
Teen Line: (205) 328-LINK (205-328-5465)
Kids’ Help Line: (205) 328-KIDS (205-328-5437)
Senior Talk Line: (205) 328-TALK (205-328-8255)
Visit website
Crisis Services of North Alabama
(256) 716-1000 or 1-800-691-8426
Visit website
Lifeline Counseling Services (Mobile)
(251) 431-5111 or 1-800-239-1117
Visit website
You can find additional numbers on our resources page.
2. Review your health insurance plan to understand what’s covered. You’ll want to know if you have coverage for behavioral health benefits, which can include mental health services, substance abuse help and more. You can find this information by logging in to your member page or by calling the number listed on your health insurance card.
3. Talk to your primary care provider. Even if your plan doesn’t include behavioral health coverage, you should talk to your primary care provider about getting help. They can ask you important questions about how you’re feeling and offer advice on actions you can take that may help you feel better.
4. Understand what’s available in your community and beyond. Organizations and support groups throughout Alabama are ready and willing to help you and your family get through this time. A good place to start is this Alabama State Mental Health Resources page created by Southeast Mental Health Technology Transfer Center (MHTTC) Network. Also, the Alabama Department of Mental Health created a provider directory, which includes more than 200 mental health providers, substance use and disorder prevention and treatment facilities and developmental disability providers throughout the state. In addition, if you have a specific challenge that you or your family is facing, try searching online for resources in your area, or look for online support groups that may be able to help.
Steps you can take to feel better
You have an opportunity to make choices every single day that may help how you feel. Here are some of the actions you can take that may improve your mental health.
- Give your body the respect it deserves. When you take care of your body, your body can better take care of you. Here are some quick and easy ways to give yourself a little tune-up.
- Quit smoking and using tobacco products. In addition to helping your physical health, stopping smoking could help your mental health, as well. According to the CDC, people who quit smoking may experience a decrease in symptoms of depression and anxiety.
- Make good choices about what you eat. What you feed your body can impact your energy levels, your mood, your quality of sleep and more. Aim to eat a healthy diet, filled with lots of fresh fruits and vegetables, whole grains, lean proteins and plenty of water, while limiting saturated fats, cholesterol, salt and added sugar. To get an idea of what your plate should look like at each meal, visit MyPlate.gov.
- Move more. Exercise is excellent for your mental health. It’s been shown to boost your mood, help you relax, improve sleep and more, according to the Mayo Clinic. Aim to work out for about 150 minutes a week, and choose a variety of activities you enjoy, whether that’s walking, jogging, climbing, cycling, lifting, swimming, sports or other active endeavors.
- Limit how much alcohol you drink. Alcohol can make some mental health conditions worse. It can also impact your mood, sleep quality and energy level. If you do drink, do so in moderation. That means one drink (or less) a day for women and two or fewer for men.
- Connect with others. Time with friends and family can be a true balm for mental health. And yet, it’s so easy to let social outings fall down the priority list. Give yourself a “prescription” to socialize, and start filling your calendar with meet-ups you know you’ll look forward to.
- Do good for others. It’s easy to get caught up in our own worries and tangled in our own to-do lists. When you step outside of your usual day-to-day grind, however, it might remind you that there’s a lot happening in the world, and that you can make a difference. By volunteering with a meaningful organization, you can make an impact in someone else’s life, and feel good about doing it.
- Power down your devices. Between the group texts, the constant emails, the news alerts and the non-stop social media frenzy, life can feel a little bit harried, even when you’re not doing anything. Get away from your devices and take a deep breath. Go for a walk, or a bike ride and leave your phone behind. Read a book. Do something for yourself, with yourself, and don’t worry about what’s happening in the digital world, at least for a couple of hours.
- Stay connected to your healthcare providers. If you haven’t found a primary care provider you trust, make that a goal this year. Get to know them, so that if you’re having a tough time you feel comfortable opening up about it. In addition, your healthcare provider can help you stay up to date on any tests, screenings and vaccines you need. When you’re caught up on all of your health needs, it can take a load off of your stress levels and allow you to focus on more meaningful things.
