I’m NOT OK. How to ask for help.

Being vulnerable takes courage. You don’t have to do this alone. You are enough, as you are. You are not a bother.

If you’ve ever felt the weight of emotional distress, these words may resonate deeply with you. It can feel like an uphill battle to reach out for help when you’re grappling with your mental health. The truth is, you’re not alone, and there’s a guiding light to lead you through the darkness.

In this fast-paced and often overwhelming world, taking care of our mental health is of utmost importance. However, asking for support or initiating a conversation about mental health can be intimidating. That’s where Heart on Our Sleeve (heartonyoursleeve.org) comes in. They have assembled a conversation guide to transition from a place of confusion and apprehension to one of confidence and courage when it comes to seeking help during times of emotional distress.

Whether you’re navigating your own mental health journey or you’re reaching out on behalf of someone you care about, this conversation guide is designed to offer you practical, compassionate, and actionable insights. It’s a bridge that connects you to understanding, empathy, and the assistance you need. Remember, you are not alone on this path, and there is hope on the horizon.

Let’s break the stigma surrounding mental health together. You have the strength within you, and we’re here to help you uncover it. Your mental well-being matters, and your journey starts here.

Here is a quick preview of what you will find.


  1. How to know when you’re not ok.
  2. Barriers to speaking up.
  3. Reasons to speak up.
  4. Who to talk to when you’re not ok.
  5. Types of professional help.
  6. Finding the right professional help.
  7. When is the right time to speak up?


  1. Where to be when we have tough conversations.
  2. What to say when you’re not ok.
  3. Different ways of communicating how we feel.
  4. Managing through conflict and confrontation.


  1. Overcoming the feeling of being a burden.
  2. What to do after we speak up.

If you or someone you know is struggling with thoughts of suicide, please reach out to a helpline or mental health professional in your country. You are not alone, and help is available. www.findahelpline.com.  

Jen Weis

The publisher of Morning Cup.