Where To Turn If You Have No Help For Mental Health

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Life can feel overwhelming for all of us at times but when you’re also navigating a personal health or cognitive challenge, that weight can quickly feel unbearable. That quiet struggle of carrying it all alone is more common than people realize. You may even feel like your challenges don’t seem “serious” enough to seek urgent care or maybe you’re just not sure of the help for mental health that is available to you. From soothing anxiety fidget rings to mental health hotlines, real, accessible help for mental health is right around the corner -or rather, down this page.

Reframing What Mental Health Help Looks Like

One of the biggest hurdles in getting help for mental health is shifting your perception of what “help” is supposed to look like. Maybe you’ve spoken to your GP, read up on a six week course of CBT (Cognitive Behavioral Therapy), or were handed a leaflet for a local counseling service, only to discover it stopped operating years ago. Or perhaps the sessions you’ve attended didn’t quite meet your needs.

Thoughts like “I should be able to handle this on my own”, “Other people have it worse”, or “I’m not struggling enough to deserve help” can also keep you stuck in silence.

But mental health isn’t a competition or a scale. You don’t need to hit rock bottom to justify needing care. The moment something starts interfering with your daily peace, you’re allowed to seek support, no matter how “mild” it may seem.

Reframing this can look like:

• “I’m not weak for needing support, I’m strong for recognizing it.”
• “Help is a resource I’m allowed to access before things get worse.”
• “My feelings matter—even if I can’t fully explain them yet.”

Give yourself permission to take up space, to ask for what you need, and to trust that your mental wellbeing is important.

Bonus TIp: Take this free assessment to find the perfect therapist for you.

Help doesn’t always have to be formal or clinical to be valid either. It can be as simple as speaking to someone inside your circle or trying new coping tools like an anxiety fidget ring.

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Recognising Neurodiverse Traits In Yourself

It’s worth considering that some of the mental health struggles you’ve been facing, like chronic anxiety, burnout, or difficulty connecting with others, might be linked to neurodiverse traits that have gone unrecognized. For many adults, especially those who’ve spent years masking or forcing themselves to fit into societal expectations, it’s only later in life that a deeper layer starts to emerge.

This doesn’t mean jumping to conclusions of course, and we’d certainly recommend against that, but if you’ve started to notice patterns that go beyond the usual mood or stress issues, such as sensory overwhelm, rigid thinking styles, or a complete inability to function when structure disappears from your routine, then it’s worth following exploring

If you’re curious about this path, There are organisations that help with this, and one place people often explore is Prosper Health, who offer adult autism checks that can better clarify whether further assessment might be useful. At the very least, you can rule something out.

Using Free Or Low-Cost Resources While You Wait

While private therapy or assessments are great for those who can afford them, they’re not realistic for everyone. If you’re stuck on a waiting list or trying to manage a tight budget, then finding support you can access now, even if it’s not perfect, can help. There are free services that can help with mental health, and while they may not offer full therapy, they’re still something.

For example, some charities offer guided self-help, support groups, or one-on-one check-ins with trained volunteers, and in the interim, certain mental health apps can give you space to reflect or ground yourself, without the pressure of performing wellness.

We’re not going to recommend them specifically as full solutions, but they offer small acts of self-validation that build when you need them right now. You’re not solving everything, but you are staying connected to the idea that your needs matter and focusing on your health above all, which is important.

Talking To Someone Without Explaining Everything

One of the biggest barriers to seeking help for mental health is the belief that you’ll have to unpack your entire life story to someone who might not truly get it. That pressure alone can be overwhelming, especially when you’re still trying to figure out what you’re feeling, let alone how to say it.

However, when you seek support, you don’t have to have all the words. And you definitely don’t need to explain everything to start getting support. Look for spaces that let you ease into the conversation, whether that’s a text-based support line, a moderated online forum (just be cautious with the advice you take), or even our unique, fun mental health socials where you’re welcome to simply scroll, listen or interact.

Practical steps can help too, like bringing a printed note to your GP so you don’t forget the key things you want to say. You don’t need to be “ready” to be worthy of care. Just showing up—as imperfectly as that might look—is a powerful and valid first step.

Mental Health Support from Unexpected Places

Support doesn’t always come in the form of a one-on-one therapy session. Self-therapy books and podcasts on mental health can offer language for feelings you’ve struggled to name. Hearing someone articulate what you’ve silently endured for years can feel like an emotional exhale—like finally being understood without having to explain.

Online creators and communities, like the Anxiety Gone social channels, can also be lifelines. Reading or watching stories that mirror your own brings a sense of belonging and reminds you that you’re far from alone.

Even tangible calming objects, like fidget spinner rings and crystals for anxiety can offer an extra boost of support.

Creating a Anxiety Toolkit

When professional support isn’t accessible, a personal anxiety toolkit can be a powerful way to manage day-to-day struggles. Think of it as a collection of small, soothing tools designed to help you reset and regulate your nervous system.

• Fidget jewelry like a fidget ring helps channel anxious energy into a tactile, calming motion, ideal for grounding yourself during moments of stress.
• Aromatherapy or relaxation gifts, like essential oils or calming candles, can transform your environment into a gentle, healing space.
• Sensory-friendly tools such as weighted pillows, noise-reducing earplugs, or light therapy lamps support both emotional and physical regulation.
• Keep a curated list of calming activities, uplifting music, affirmations for anxiety or calming quotes, and supportive people you trust. This becomes your go-to during harder days, a lifeline back to balance.

Practical First Steps You Can Take Today

When everything feels too heavy, starting small is often the most powerful thing you can do. You don’t need a full diagnosis, a treatment plan, or a perfect explanation of your feelings to begin the process of getting better. You just need one gentle step forward. Here are a few simple but meaningful ways to begin:

• Journal what you’re experiencing. Putting your thoughts and emotions on paper can bring clarity and relief. It doesn’t have to be poetic—just honest. Journaling can also serve as a helpful reference if and when you speak with a GP or therapist, making it easier to track patterns, triggers, and changes in your mental health.
• Try grounding tools like a spinner ring, or worry stone. These small, tactile items can offer a sense of control and calm during overwhelming moments. Whether you’re in a stressful meeting, on public transit, or lying awake at night, these tools remind you that you’re not powerless—you have something to hold onto, literally and emotionally.
• Download free mental health apps. There are all kinds of mental health apps that offer accessible support, from mood tracking and anxiety-reducing exercises to guided meditations and virtual breathing spaces.
• Create a mental health crisis plan. Even if you’re not in crisis now, it’s important to be prepared. A mental health safety plan might include a list of trusted contacts, local crisis numbers, soothing strategies, and reminders of what’s helped you before. Share it with a friend or keep it somewhere easily accessible. Think of it as an emotional first-aid kit—something to ground you when things feel shaky.

Help for Mental Health, Right Here Right Now

Wherever you are in your journey, know this: your struggles are valid, and you don’t have to face them alone. Whether you’re reaching out for help, trying new anxiety tools like a calming fidget ring, or simply taking time to breathe and reflect, every step matters. As you know if you’re a regular here, healing isn’t linear and it doesn’t always look like what you expected. At Anxiety Gone, we’re here to remind you that support can come in many forms, and that even the smallest act of care is a powerful sign of strength. You deserve peace, softness, and support and we’re with you every step of the way.