Start with what has changed
Think about how you have been feeling and how it affects everyday life. Changes in mood, sleep, energy, interest or concentration can be useful things to discuss. You can use ordinary words.
- What feels harder than it used to?
- How long has it been happening?
- What do you wish someone understood about your day?
You can ask before you are certain
If symptoms persist, worsen or make daily life difficult, speak to a health professional. You do not need to wait for a specific time limit if you are concerned. An appointment can be a place to ask questions, not just arrive with answers.
Make the first step smaller
You could arrange a primary care appointment, tell someone you trust that you want support, or write down one thing you want to talk about. Choose the option you feel able to do today. You can ask someone to help you make the appointment.
If you need help urgently
If you have thoughts of suicide or urges to hurt yourself, seek immediate help. If you are in immediate danger or cannot keep yourself safe, contact your local emergency service. Our support page lists urgent contacts for specific countries.
If you are here for someone else
You might start with: “I've noticed things seem harder lately. Would you like to talk?” Give them space to describe their experience. You can offer practical help with finding support without deciding on a diagnosis for them.
Source & next steps
This educational guide draws on the source below, checked on 7 October 2026. It can help you prepare a conversation, but cannot assess your personal health.