You don't need a diagnosis to ask for support.
This guide covers the range of support available, from self-help to immediate crisis care, so you can work out where you are and what a reasonable next step looks like. Use the self-check below, or go straight to the crisis resources if you need help right away.
Support comes in levels, from managing on your own to emergency care:
Match the level of help to what you are experiencing.
Mild, short-lived stress tied to a specific event; you still feel capable of managing your responsibilities, sleep, and relationships. Journaling, movement, prayer or meditation, rest, and the tools already in this toolbox may be enough for now.
You want perspective, accountability, or simply to not carry something alone. A friend, mentor, family member, or pastor can help you sort through what you're feeling before deciding on next steps.
A pattern is emerging, not just a bad week. You've noticed the same struggle showing up more than once, self-help hasn't fully resolved it, or you simply want a professional's perspective. You don't need to wait for a crisis to book a first appointment.
Symptoms are worsening, spreading into more areas of life, or coping behaviors are becoming harmful. See the When to Seek Help Soon section below.
Safety is in question, for yourself or someone else. See Seek Immediate Help right away.
You don't need every item on this list to apply. Even one or two, especially if they're persistent, are reason enough to consider reaching out.
These situations call for reaching out within days, not months.
If any of these apply to you or someone you know, don't wait.
Free, confidential, and staffed around the clock.
More crisis resources, including domestic violence, substance use, and local Nevada lines
Titles can be confusing. Here's what each type of professional generally does, in plain language.
A general term for someone trained to help with emotional, behavioral, and relationship difficulties through talk-based sessions.
Provides therapy and often connects people with practical resources, like housing, benefits, or community services, alongside emotional support.
Provides talk therapy for individuals, couples, or families, often focused on specific concerns like anxiety, grief, or life transitions.
Has doctoral-level training in the mind and behavior, provides therapy, and may administer psychological testing and assessments.
A medical doctor who can diagnose mental health conditions and prescribe and manage medication; some also provide therapy.
Often the first stop. Can screen for common concerns, rule out physical causes, prescribe some medications, and refer you to a specialist.
Publicly funded clinics offering therapy, psychiatry, and case management, often on a sliding fee scale regardless of insurance status.
Someone with lived experience of mental health or recovery challenges, trained to offer support grounded in shared experience.
Specializes in helping people address alcohol or drug use, including assessment, treatment planning, and recovery support.
Trained specifically in relationship and family systems, working with couples, families, or individuals on relational patterns.
Free or low-cost counseling available to enrolled students, often including short-term therapy and referrals to outside care.
Offers guidance and support that integrates faith with emotional and practical concerns; some have formal counseling training, others focus on spiritual care.
This is a starting point based on your primary concern, not a diagnosis. Many people benefit from more than one type of support at once.
If cost is the obstacle, start with these.
Sliding-scale and low-cost online therapy options, organized by concern and budget.
Medicaid, Medicare, and state and county programs that can help cover mental health care.
The full tool list, including self-regulation tools and community directories.
Answer honestly. This does not diagnose anything, it simply helps you notice patterns worth paying attention to.
A simple action plan. Check off each step as you go, it will be saved in your browser so you can pick up where you left off.
What you want to remember, what to bring up at an appointment, or how you are feeling. Saved in this browser only.
The Temperance Toolbox