There is absolutely no shame in asking for help.

If you feel like life is getting on top of you, or you’re worried about a loved one, reach out.

If you’re feeling suicidal, there are a couple of helplines you can call to talk through what’s going on for you. If you think you’re in danger of hurting yourself or others, go to your local A&E department or dial 999 and ask for an ambulance.

Samaritans: 08457 90 90 90 open 24 hours a day

Mind: 0300 123 3393 weekdays 9am – 6pm

Go and see your GP if you’re concerned about your mental health. They will most likely give you a prescription, but if you’re not comfortable with that you need to push for a referral to your Community Mental Health Team (CMHT). Those guys will do an assessment with you and refer you to a psychiatrist if they think it is necessary. They are massively under-resourced, so you will probably need to be very explicit about needing help and the severity of your symptoms to get an appointment with a consultant.

For sexual abuse and rape survivors

Rape and Sexual Abuse Support Centre (RASAC) is an amazing charity that offer specialist support for victims of rape and sexual abuse. They’ve got a helpline staffed by volunteers with specialist training, you can call up and talk to them anonymously.

Local 01483 546400 7.30pm-9.30pm 
National Freephone 0800 0288 022 7.30pm-9.30pm 
http://www.rasasc.org/

The National Association for People Abused in Childhood (NAPAC) also provide a specialist service. I’ve found a lot of useful information on their website and they also have a helpline.

Freephone 0800 801 0331 10am-6pm
http://napac.org.uk/

Considering starting therapy?

I blog regularly on this site about my own personal psychotherapy. I’ve been working with a Transactional Analyst for the past year and I’ve also experienced group therapy and lots of CBT. I’m happy to offer advice if you’re nervous about starting therapy, just drop me an email on blackspotblog@gmail.com.

You can look for therapists via the UKCP website. It’s always good to go for someone accredited, as it’s an otherwise unregulated profession. This site is also handy because you can search by modality to find a few people who might fit what you’re after.

It’s a good idea to ‘interview’ therapists. Remember, it has to feel right for you. Sometimes personalities just don’t work well together and that’s fine. You may need to meet a few before you find someone you can work with.