When to seek professional care.

When peer support may be enough

You are navigating a hard season, working on habits, processing a life change, or looking for steady encouragement. You feel functional most days and want someone in your corner.

Signs to add professional support

• Persistent hopelessness or numbness that lasts weeks.
• Sleep, appetite, or energy changes that do not improve.
• Substance use that feels out of your control.
• Flashbacks, panic attacks, or trauma symptoms.
• Thoughts of harming yourself or someone else.
• Relationships or work suffering in ways that scare you.

Where to start

• Your primary care doctor can screen and refer.
• Your employer may offer an Employee Assistance Program (EAP).
• Your insurance directory lists in-network therapists.
• Community mental health clinics offer sliding-scale fees.
• Online directories like Psychology Today and Open Path Collective.

What to expect at a first appointment

A first session is usually a conversation. The clinician asks about your history, what brought you in, and what you hope for. You can ask about their approach, experience, and cost. It is normal to try a few therapists before finding the right fit.

A note on emergencies

If you or someone you know is in immediate danger, call 911. For crisis support, call or text 988. See our crisis support contacts for more options.