Mental Health

Mental Health

Mental health conditions are common, treatable, and nothing to be ashamed of. Here's what you should know about getting help.

Therapy Works

### Psychotherapy Is Effective

Different types of therapy produce similar outcomes for depression^[1].

Therapy (CBT)^ⓘ

Cognitive therapy outperforms "treatment as usual" for depression^[3].

Key insight: Finding a therapist you connect with matters more than the specific therapy type.

### Types of Therapy

• Cognitive Behavioral Therapy (CBT): Changing thought patterns and behaviors
• Interpersonal Therapy (IPT): Improving relationships and communication
• Psychodynamic Therapy: Understanding unconscious patterns
• Acceptance and Commitment Therapy (ACT): Accepting difficult feelings while acting on values
• EMDR: Particularly for trauma (eye movement desensitization and reprocessing)

All have evidence for effectiveness. Different approaches suit different people and problems.

Medication Can Help

### Antidepressants

Individual responses to antidepressants vary considerably^[4].

Depression treatments comparison^[5]

What this means:

• Antidepressants help many people, but not everyone
• It can take 4-6 weeks to see full effects
• First medication tried may not be the right one
• Combination with therapy often works best

SSRIs^ⓘ

### Medication Myths

The Stigma Problem

### Stigma Prevents Help-Seeking

Stigma about depression reduces willingness to seek help^[7].

Stigma significantly impacts help-seeking worldwide^[8].

Self-stigma^ⓘ

### Changing the Conversation

Mental health campaigns may need different approaches^[10].

What helps:

• Talking openly about mental health
• Treating it like any other health issue
• Emphasizing that seeking help is strength, not weakness
• Sharing recovery stories

Self-Care: What Actually Works

Isolation significantly harms mental health^[11].

### Self-Care

Social connection:

• Maintain relationships (even brief contacts help)
• Join groups or activities
• Reduce isolation

Physical basics:

• Regular sleep schedule
• Physical activity
• Healthy eating
• Limiting alcohol

Daily structure:

• Routine and predictability
• Meaningful activities
• Small achievable goals

Psychological strategies:

• Limiting news consumption
• Mindfulness or relaxation
• Engaging in enjoyable activities
• Spending time in nature

### Coping Strategies That Work

Healthcare workers with better coping strategies had better wellbeing^[12].

Helpful coping:

• Problem-focused: Taking action to address issues
• Support-seeking: Talking to others
• Acceptance: Acknowledging difficult emotions
• Reframing: Finding different perspectives

Less helpful:

• Avoidance: Pretending problems don't exist
• Substance use: Using alcohol or drugs to cope
• Rumination: Dwelling on problems without action
• Self-blame: Excessive self-criticism

Therapy and Medication Together

Psychological support helps during difficult times^[13].

For moderate to severe depression and anxiety, combining medication with therapy often produces better results than either alone.

Why combination works:

• Medication can lift symptoms enough to engage in therapy
• Therapy provides skills that persist after medication stops
• Different mechanisms of action complement each other

When to Seek Help

Seek professional help if:

• Symptoms persist more than two weeks
• Daily functioning is impaired
• You're using substances to cope
• You're having thoughts of self-harm
• Relationships or work are suffering

You don't need to be in crisis to seek help. Mild symptoms are often easier to treat than severe ones.

Types of Mental Health Professionals

• Psychiatrist: Medical doctor who can prescribe medication
• Psychologist: Doctoral-level training in therapy and assessment
• Licensed therapist/counselor: Master's level, provides therapy
• General practitioner: Can prescribe medication, make referrals
• Crisis counselor: Immediate support during emergencies

Different providers serve different needs. A GP is often a good first step.

Getting Help

### Finding a Therapist

1. Ask your GP for referrals

2. Check if your employer has an Employee Assistance Program

3. Use insurance provider directories

4. Consider online therapy platforms

5. University counseling services for students

### Making It Work

• Give it time (4-8 sessions minimum for therapy)
• Communicate honestly with your provider
• Do the homework/practice between sessions
• If something isn't working, say so
• Change providers if needed—fit matters

Emergency Resources

If you're in crisis:

• Emergency services (999/112 in EU)
• Crisis text lines
• Hospital emergency departments
• Mental health crisis teams

Thoughts of suicide:

• Talk to someone immediately
• Remove access to means if possible
• Go to emergency room if in danger
• Crisis lines are available 24/7

You don't have to be "bad enough" to call. If you're struggling, reach out.

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