Mental health is an essential pillar of our overall well-being, but it is often overlooked or underestimated. Recognizing the signs that indicate the need for professional support can be a challenge, as mental health problems can manifest themselves in different ways.

When Should I Seek Professional Help?

It’s not always easy to recognize that you need help, but there are common signs that indicate that you may need to seek professional support:

1. Persistent Feelings of Sadness or Anxiety: We all feel sad or anxious from time to time, but if these feelings persist for weeks or even months, it could be a sign of a more serious problem.

2. Changes in Appetite or Sleep: Significant changes in eating or sleeping habits, such as insomnia, excessive sleeping, unexplained weight loss or gain, may be indicative of emotional imbalances or mental health problems.

3. Difficulty Carrying Out Daily Activities: If everyday tasks, such as working, taking care of the house or getting along with other people, become difficult, it is important to consider seeking help.

4. Self- or Heteroinjurious Behaviors: Behaviors such as excessive substance use, self-harm, or thoughts of suicide are serious signs that require immediate professional intervention.

5. Relationship Problems: Frequent difficulties in personal or professional relationships, or social isolation, may indicate that something is not right on an emotional level.

Where to Find Professional Help?

If you are considering seeking professional support, there are options available to begin that process:

Family Health Team

Your doctor or family nurse may be the first point of contact. Your family doctor will be able to carry out an initial assessment and, if necessary, refer you to a specialist. Additionally, your family health team can provide guidance on local resources and mental health services available in your area, and make it easier for you to access them.

Telephone Support Lines in Portugal

If you are experiencing emotional or mental health difficulties, know that there are free, confidential helplines available to help:

• National Health Service (SNS) provides psychological counseling via the SNS 24 line: 808242424

• SOS Friendly Voice: 213 544 545 | 912 802 669 | 963 524 660 (4pm-midnight) | 800 209 899 (free hotline 9pm-24am)

• Friendly Conversation: 808 237 327 | 210 027 159

• Friendly voices of hope from Portugal: 222 030 707 (4pm - 10pm)

• Support Voice: 225 506 070 (9pm-12am); sos@vozdeapoio.pt

• Friendship telephone: 222 080 707 (4pm-11pm)

• SOS Drogas lifeline: 1414; 1414@sicad.min-saude.pt

• Alcoholics Anonymous of Portugal: 217162969; info@aaportugal.org

Conclusion

Recognizing the need for professional help is a courageous and essential step in taking care of your mental health. There are resources available to support you regardless of your financial situation or location. The important thing is not to hesitate in seeking the support you need to live a more balanced and healthy life.

References

Kirkbride JB, Anglin DM, Colman I, Dykxhoorn J, Jones PB, Patalay P, Pitman A, Soneson E, Steare T, Wright T, Griffiths SL. The social determinants of mental health and disorder: evidence, prevention and recommendations. World Psychiatry. 2024 Feb;23(1):58-90. https://doi.org/10.1002/wps.21160.