Get help
Reaching out is a strong thing to do. Here's how to get support right now, and how to find ongoing care from a professional.
If you need help right now
- Immediate danger
- Call 911 or go to the nearest emergency room.
- 988 Lifeline
- Call or text 988, or chat at 988lifeline.org. Free, available 24/7, for anyone in emotional distress or suicidal crisis, or worried about someone else. Calls are available in English and Spanish, with interpretation in many other languages.
- Crisis Text Line
- Text HOME to 741741 to reach a trained crisis counselor. crisistextline.org
- LGBTQ+ young people
- The Trevor Project offers 24/7 support by phone, text, and chat. thetrevorproject.org
- Outside the U.S.
- Find a free, confidential helpline in your country at findahelpline.com.
When to seek professional support
You don't need to be in crisis to deserve help. Consider talking to a professional if:
- You've tried to cut back and keep ending up where you started.
- Your mood, sleep, work, school, or relationships have been affected for more than a couple of weeks.
- You're using social media mainly to escape anxiety, sadness, or loneliness.
- You're worried about your child and your efforts at home aren't helping.
How to find care
- Start with a doctor you already see. A primary care doctor or pediatrician can screen for depression and anxiety, rule out other causes, and refer you to someone. Many clinics also have behavioral health staff on site.
- Check your insurance. Call the member services number on your card or search your insurer's online directory for in-network mental health providers. Ask about telehealth options, which often have shorter waits.
- Use a trusted directory. FindTreatment.gov is the federal government's confidential locator for mental health and substance use treatment. The Psychology Today directory lets you filter by location, insurance, and specialty.
- Ask about cost if you're uninsured or underinsured. Community mental health centers often charge on a sliding scale. Open Path Collective connects people with reduced-fee therapists.
- Use school or campus resources. School counselors and college counseling centers are free for students and can help with referrals.
Not sure where to start? The SAMHSA National Helpline at 1-800-662-4357 offers free, confidential referrals 24/7, in English and Spanish. The NAMI HelpLine also offers information and support.
Who does what
- Therapists and counselors (licensed clinical social workers, licensed professional counselors, marriage and family therapists) provide talk therapy such as CBT.
- Psychologists provide therapy and can do in-depth assessments.
- Psychiatrists and psychiatric nurse practitioners can diagnose conditions and prescribe medication, if it's needed for depression, anxiety, or other concerns.
What to say when you reach out
You don't need the perfect words. Something like this works:
"I'm looking for help with my social media use. I've tried to cut back and it's been hard, and I think it's affecting my sleep and mood. Do you have experience with this, and are you taking new clients?"
Good questions to ask a potential provider: Do you take my insurance, or what's your fee? Do you have experience with technology habits or with my age group? What approach do you use? Do you offer telehealth?
It's normal to try more than one provider before finding the right fit.