Feeling down? Here’s where you can find support
It’s normal to experience stress, anxiety, or sadness in life. But if you can’t shake your low mood, you don’t have to tough it out on your own. Lean on these resources to feel more like yourself again.
Feeling blue now and then is normal, no matter what your age. Maybe a good friend moved away, or a sad memory popped into your head. But when you feel stuck in that low mood for more than two weeks, it could be a sign of depression.
A common misconception is that depression is a normal part of getting older. But according to the National Institute on Aging, it’s not. It’s a mental health condition, which, left untreated, may contribute to the development of other health problems, like dementia and diabetes.
That’s why it’s important to seek help if you’re struggling with your emotions, instead of just waiting the feelings out, or pushing through them as if they’re not there. Taking care of your mental well-being is important for your overall health.
Don’t know where to start? Simply asking for help through a phone call, in person, or via a virtual chat with a medical professional can be useful when you’re feeling down. It’s a great first step in getting connected to the help you need. Here are some resources you can rely on if you’re going through a difficult time.
Resource #1: A medical professional
Many times, your feelings are trying to tell you something, says Carla DeFraine, Ph.D., a psychologist in Irvine, California. There may be underlying reasons why you feel sad, and there may be things in your life that need to change.
The best place to start is with your primary care provider (PCP). Your PCP can help you figure out what’s really going on and direct you to the best resources for your needs. They can also help rule out any underlying medical conditions that might be contributing to your depression symptoms, such as a thyroid problem or side effects from a certain medicine.
Your PCP may refer you to a mental health professional, such as a psychologist, psychiatrist, or therapist. These pros can help you explore the emotions you are having and give you the tools to cope with whatever life is throwing your way.
Resource #2: A trusted friend
It may be helpful to talk to someone who you trust about how you are feeling. Be open and honest with them. This gives you a chance to share what’s going on in your life that may be affecting your mental health. Whether you’re looking for advice or just an empathetic listener, your friend wants to help you feel better.
Resource #3: Your community
Volunteering and taking part in community programs can help boost your mood and increase feelings of social connection. According to a study in the American Journal of Preventive Medicine, just two hours of volunteer work per week may ease loneliness and symptoms of depression.
Unsure where to start? VolunteerMatch.org can connect you with organizations that need help. Just create an account, and the site will offer a list of organizations to choose from based on your abilities and interests. Currently, VolunteerMatch also allows for virtual serving opportunities.
The YMCA also offers opportunities to give back and support the community. Based on your interests, you can help teach a class, support a current program, or motivate youth to build character strengths and skills.
Resource #4: A professional help hotline
There are times where you need to speak to someone right away. And that’s where hotlines play a role. No matter what you are experiencing, there is someone on the other end who will listen and offer support at any time.
If you are having an emotional crisis, or thinking about suicide, or you suspect a loved one might be going through either situation, call the National Suicide Prevention Lifeline at 988. It’s open 24/7, so don’t hesitate to reach out, day or night.
Here are more resources to help with other problems you or a loved one may be facing. Each is confidential and available to you 24/7.
- Substance Abuse and Mental Health Services Administration: A free service available to individuals with substance use and/or mental health disorders who seek counseling. Call 1-800-662-HELP (4357) or visit their website.
- Veterans Crisis Line: Veterans experiencing a crisis or who are concerned about a loved one can call or go online to chat with a professional. Call 1-800-273-8255 and press 1.
- National Sexual Assault Hotline: If you or someone you care for is the victim of sexual violence or assault, you can call or chat online with a trained staff member in your area. Call 1-800-656-HOPE (4673).
- The National Domestic Violence Hotline: Speak confidentially with a trained expert if you or someone you know is experiencing domestic violence. Call 1-800-799-SAFE (7233) or chat online.
For any questions about mental health coverage, benefits, or providers, please call the Mental Health/Substance Abuse phone number on the back of your member ID card.
