If it's more than a rough patch

Signs that self-help isn't enough, how to find a therapist, and crisis lines.

• Evidence: Common practice

Everyone has bad weeks. Most pass, and the rest of this site is about getting through them and building a better life. But sometimes low mood or worry is more than a rough patch, and self-help isn’t enough. That happens to a lot of people, and help is available.

If you’re in danger now

If you might harm yourself or someone else, call your local emergency number or a crisis line now. These are free, confidential and open 24 hours a day:

Signs it’s more than a rough patch

Talk to a doctor or a therapist if any of these are true:

• Low mood most days for two weeks or more. The NHS says a low mood that lasts two weeks or more could be a sign of depression [1]. The WHO describes a depressive episode as lasting most of the day, nearly every day, for at least two weeks [2].
• You no longer enjoy things you used to. Losing pleasure or interest in activities for long periods is one of the two main signs of depression, alongside low mood [2].
• It’s affecting your work or relationships, or you’re struggling to cope with daily life [1][2].
• The things you’re trying yourself aren’t helping [1].

None of these means something is wrong with you as a person. They mean it’s time for more support than a website can give.

How to find a therapist

Your doctor is a good first step in most countries.

• England: you can refer yourself to NHS Talking Therapies without seeing a GP first. Find your local service on the NHS website [10].
• United States: start with your primary care doctor, your insurer or an Employee Assistance Program at work. SAMHSA’s findtreatment.gov lists services near you [11], and the American Psychological Association has a directory of licensed psychologists [12].
• Australia: ask your GP for a Mental Health Treatment Plan, which gives a Medicare rebate for some sessions with a psychologist. Medicare usually covers only part of the cost [13].
• Canada: the Government of Canada lists provincial and territorial services, along with your family doctor and the Canadian Mental Health Association [14].
• Elsewhere: ask your doctor, or find a local helpline at findahelpline.com, which can point you to services [3].

What to ask a therapist

The US National Institute of Mental Health suggests asking [11]:

• What experience do you have helping people with this?
• How long is treatment likely to take?
• What does it cost, and is it covered by my insurance?

A good fit matters. If the first person doesn’t feel right after a few sessions, it’s fine to try someone else.

While you wait

Keep doing the basics if you can: regular sleep, some movement, time outside, and seeing people you trust. Tell one person how you’re doing. These won’t replace treatment, but they help.

Sources checked 4 October 2026. Spot a mistake? Tell us.