Finding the Words: Talking About Mental Health

Talking about mental health can feel vulnerable — even when it’s not your first time. Many people worry about how they’ll be perceived, or whether what they’re feeling now is “serious enough” to bring up again.

But mental health isn’t fixed — it changes with your life, your environment, and the demands on your body and mind. You don’t need to hit a breaking point to ask for more support.

If something’s been weighing on you — even if you’re still trying to make sense of it — that’s reason enough to speak to someone. You don’t need the perfect words. You just need to speak up. That, too, takes courage.

Why It Helps to Talk to Someone You Trust

Even when you’ve been managing a mental health condition for some time, it can still feel isolating — especially if your symptoms have shifted or returned in ways that are hard to name. Talking to someone you trust — whether it’s your current provider or finding additional support like a Polln doctor — can help you towards feeling better, even if you’re not sure what you need just yet.

Finding additional help doesn’t mean you need to know what to ask for. Sometimes, simply putting words to what’s been difficult — in a space that feels safe and non-judgemental — can be a turning point. It can also be the first step in recognising when it’s time to revisit your care or explore other forms of support.

Starting New Mental Health Conversation

The first step to revisiting your mental health plan is picking up the phone or booking an appointment. You don’t have to have everything planned — afterall, meaningful conversations — especially about mental health — rarely go exactly to script. What matters is being honest about what’s changed and giving yourself permission to say it out loud.

If you’ve been diagnosed with anxiety, depression, or another condition, you may already know the signs — but they don’t always come back in the same way. Maybe you’re sleeping more than usual. Feeling moody around your partner. Avoiding social situations. Or just not feeling like yourself. It’s okay to start there.

You might say something like, “I’ve been finding things harder lately, and I think I need to talk about it,” or “Things have been feeling different again — and I’m not sure what’s helping anymore.” You don’t need to explain everything clearly or have the full picture — just enough to begin.

Once you’ve started the conversation, the goal isn’t to say everything perfectly — just to speak honestly from where you are. That alone is an act of self-care.

Preparing for the Conversation

It’s completely normal to feel unsure or anxious before opening up — especially if you’ve already been managing a mental health condition and are noticing a shift. Taking a few moments to reflect beforehand can help you feel more prepared and focused.

Before your appointment — or even just a conversation with a friend — you might want to take down some notes about how you been feeling :

• Note specific symptoms or changes you’ve noticed (e.g. disrupted sleep, low motivation, increased tension, or social withdrawal)
• Any patterns or triggers you’ve become aware of, like work, relationship tension, or certain times of the day or week.
• Think about what’s worked in the past — and what no longer seems to be helping
• Consider what kind of support you’re hoping to explore (e.g. treatment review, lifestyle changes, or simply being heard)

Some people find it helpful to practise saying their thoughts aloud, or even to bring their notes to a consult. This can ease pressure in the moment and help keep the conversation on track.

If you’re talking with a loved one, you might also choose to give them a heads-up, for example:

“There’s something I’ve been finding hard and I think I need to talk about it soon. Could we find a time to talk?”

And if you feel unsure about how to begin, it’s okay to say that too.

“I’m not totally sure how to explain this, but I know I need to try.”

That openness is more than enough — and it’s often the first step toward feeling more supported.

What to Expect

Reaching out for support — even when you’ve done it before — can feel different each time. Whether you're returning to a clinical appointment or opening up to a trusted person in your life, it’s normal to feel uncertain about how it will go.

If You’re Speaking With a Doctor or a Mental Health Professional:

When you’ve already tried treatment before, your appointment will focus on what’s changed — and how your care can adapt.

Your doctor may ask:

• How your symptoms have changed (in frequency, intensity, or impact)
• What treatments you’ve previously tried (e.g. medications, therapy, lifestyle changes)
• Whether those treatments were effective, partially effective, or poorly tolerated
• What other factors may be affecting your wellbeing (e.g. work, relationships, physical health)
• What your goals are — whether that’s managing a flare-up, adjusting medications, or exploring new treatment options

You don’t need to come in with all the answers . Just being open about what’s no longer working, or what’s starting to feel harder again, is enough to begin.

If You’re Speaking With a Friend or Loved One

Opening up to someone close to you can be grounding — but it can also feel unpredictable. Some people may respond with care and simply listen. Others might jump quickly into problem-solving mode, offering advice or suggestions. And some may feel unsure, quiet, or worried about saying the wrong thing.

No matter how they respond, know that  it doesn’t mean you’ve done anything wrong — in fact, you’ve done something very right by opening up about how you’re feeling to someone you trust. Depending on what you want out of the conversation, whether it’s a judgemental listener or someone to provide advice, you can gently guide the conversation by saying things like:

“I’m not looking for advice right now — I just needed to say it out loud.”

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or

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“Have you been through something like this before? What worked for you?”

Whether you're re-engaging with a healthcare professional or opening up to someone close to you, it’s reasonable to expect — and ask — that they respect your feelings, listen without judgement, and support you in the way you need.

What Happens Next?

Opening up, whether to a doctor or someone you trust, can bring a mix of feelings. You might feel relieved, lighter, or more hopeful. But it’s also common to feel emotionally drained, vulnerable, or unsure of what to do next. That’s completely normal too.

If you’ve spoken with a healthcare professional, like one of our Polln doctors, here’s what might happen next:

• Your treatment plan may be updated — this could include changes to your existing prescription, the introduction of medications (if appropriate), or recommendations for supplements, or lifestyle adjustments.
  
  
• You may be offered additional support — At Polln, we offer a free Nurse call for you to share how you're responding to treatment,  ask questions, and receive ongoing guidance.
  
  
• You may book a follow-up appointment —  whether to review your progress, adjust your treatment, or discuss any new concerns. This can help ensure your care stays responsive and aligned with how you're feeling over time.

If you spoke to a friend or loved one:

You might feel closer to them, or simply relieved to have said it aloud. But if the response didn’t land the way you hoped, that doesn’t mean it wasn’t worth sharing. Sometimes people need time, and sometimes they’re just not the right person at that moment. You can always try again — with someone else, or with a professional who’s trained to help.

Progress doesn’t always feel like a breakthrough. Sometimes, it’s just the relief of knowing you don’t have to hold it all together alone.

You Deserve to Feel Heard and Supported

Reaching out again — especially after already seeking help — takes real strength. Your experiences are valid, and your mental health still deserves space, care, and attention.

Whether you're re-engaging after some time or simply checking in as things shift, every step you take toward honesty and support is meaningful. There’s no expiry date on deserving help — and no finish line for mental health.

Need Someone to Talk To?

If you're not ready to speak with someone you know just yet — or you’d like to talk to someone right now — these services are free, confidential, and available to anyone in Australia:

• Lifeline – 13 11 14 (24/7 crisis support)
• Beyond Blue – 1300 22 4636 or visit beyondblue.org.au
• Head to Health – headtohealth.gov.au for mental health tools and local support services
• Polln – 1300 176 556

You’re not alone. Support is always within reach.

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