How to talk about your mental health

Talking about your mental health may feel tough, especially when you’re feeling down, worried or anxious. But talking to someone about how you feel can help you see things differently and find a way forward.

In this guide, you'll find practical steps to help you choose who to talk to, start the conversation and feel more confident sharing how you're feeling.

When to talk to someone

Good mental health does not mean feeling happy or positive all the time.

Everyone has ups and downs, and we can all feel stressed or worried sometimes. But when those feelings start to impact your everyday, it could be a sign that you need support.

Recognising when you're struggling is the first step and reaching out to someone can make a big difference.

Choose who to talk to

Start by thinking about who you can talk to.

Take a moment to list a few people you trust on your phone or a piece of paper.

It might be a friend, family member or colleague you're close to, or you might find it easier to open up to someone you don’t know that well.

When you decide who to talk to, let them know what type of support you'd like. They might ask questions or have asks of you too.

Bear in mind that not everybody will feel able to provide the support you need.

If the person you choose does not feel able to support you, don't take this personally. There could be a variety of reasons why they're not ready. Take another look at who else you think it might be helpful to talk to.

Non-urgent advice: Support is here for you

If talking to someone you know is difficult or not possible, you can:

speak to your GP or find a GP if you are not registered
contact Samaritans
get help from NHS 111 online

Plan what you want to say

Before talking, take a moment to think about what you want to say. Writing down a few thoughts on your phone or a piece of paper can help.

You do not have to say everything at once. Start by saying, "I have been feeling [stressed/worried/anxious] and I just need someone to talk to.".

Choosing the right time and place can also help. Some people find it easier to talk while walking, being in the car, or doing something like cooking.

This can make the conversation feel more natural and take the pressure off eye contact, which some people find difficult. Talking on the phone can also help.

Try to have the chat when you both have time, so it does not feel rushed.

But do not let finding the perfect opportunity put you off having the conversation!

Start the conversation

Once you have chosen someone, let them know what you need from the conversation. You might want advice, support, or just someone to listen. It is okay to tell them that.

Invite them to ask questions, conversations go both ways and they might value speaking to you too.

Keep talking and find useful tools

Don’t worry if you do not say everything in your first chat, you can agree to talk again.

You can also use online tools for extra support. Our free quiz, the Mind Plan, can provide practical tips to help you feel better.

Remember, talking about mental health gets easier and more comfortable the more you do it.