Step-By-Step Guide: Get Support for Your Mental Health as an Adult 

If you're struggling with mental health issues and are trying to seek support, it's hard to know where to start. A Google search reveals an overwhelming number of resources, not all of which are right for you. When you're already stressed, being faced with this sheer number of options serves as a barrier rather than an opportunity.  

To help simplify the process, we've created this step-by-step guide to get support for your mental health as an adult! 

 

1. Seek immediate crisis support if you need it. 

There's a difference between being in an acute mental health crisis versus needing mental health support. One of these is much more urgent and needs immediate stabilization, and the other can move forward to step two, which is below. 

Mental Health Crisis Support Hotlines 

If you're in an acute mental health crisis, here are some hotlines you can call or text to speak with a trained counselor and get support right now. Even if you don't need it right now, these can be helpful to keep on hand for when you do!  

• 988 Suicide & Crisis Lifeline: Call or text 988 anytime in the U.S. for support with mental health, substance use, or suicidal thoughts. In Virginia, 988 connects to a wider system, including Mobile Crisis Response (on-scene help), Community Stabilization, and Crisis Stabilization Units (short-term residential care). 

• Crisis Text Line: Text HOME to 741-741 for free, confidential support from trained crisis counselors. 

In-Person Crisis Support Services 

If you need in-person crisis support right now, you can go to your nearest Community Service Board (CSBs) or emergency rooms. This is a great option if you're feeling like you are unstable and cannot keep yourself or others safe.  

Click here for a comprehensive list of CSBs in Virginia, and see below for a directory of Virginia hospitals with dedicated behavioral health spaces in their emergency departments – though any emergency department should be able to support you, these ones are the best prepared.  

Note: This list is not an endorsement from us for these clinics, and this information was originally obtained from the Virginia College of Emergency Physicians. 

Virginia Hospitals with Dedicated Behavioral Health Spaces 

• Carilion Clinic (Roanoke): offers Comprehensive Psychiatric Emergency Services (CPEP), which is a 24/7 hospital-based program for psychiatric emergencies. 

• Centra Health (Lynchburg): has an EmPATH (Emergency Psychiatric Treatment & Holding) unit within Lynchburg General Hospital that allows for calmer assessment and treatment. 

• Riverside Health System (Hampton): offers a 24/7 mental health and recovery center equipped to support behavioral health issues.  

• Inova (Fairfax): has an EmPATH unit near the main ER for behavioral health crises, with patients moving from the main ER to EmPATH.  

• Tucker Pavilion (Richmond, HCA Virginia): has a 24/7 acute psychiatric hospital for adults and teens, with a dedicated assessment center for timely evaluations. 

• Dominion Hospital (Falls Church): free-standing hospital in Northern VA that offers short-term behavioral health services, including crisis stabilization, for children, teens, and adults. 

• Snowden (Fredericksburg): provides 24/7 emergency care, stabilization, and assessment for mental health or substance abuse crises. 

 

2. If you don't need urgent support, make an appointment with your PCP. 

Most PCPs are familiar with mental health conditions. In fact, 30% of their patients are being treated by them for mental health issues like anxiety and depression, with some research suggesting this number could be as high as 70%. 66-75% of depression cases are actually treated by PCPs, not specialists.  

If your PCP cannot manage your treatment themselves, they should know specialists in the area to refer you to, which can be a faster way to move through waitlists! 

When you call your PCP's office, you can ask for a same-day sick appointment if you need support more urgently. Mental health is just as important (and urgent!) as physical health.   

Now, you don't have to see your PCP to get support, but it's a great place to start. Your PCP can access our services at the Adult Psychiatric Access Line (APAL), which offers free same-day consultation and care navigation. This means that your PCP can either:  

1. Talk with an expert about what would be best for your care 
2. Request a care navigator to find local behavioral health resources for you 

 

3. Connect with referrals or use online directories. 

Connecting with Referrals

If you've received referrals from your PCP or an APAL care navigator, now's the time to reach out to them! Waitlists can be long, but you can get on several different ones and request to be on their cancellation list, in case someone isn't available for their appointment. The first person you see might not be the right fit for you, which can be frustrating, but as time-consuming as it is, it's important to keep going until you find someone whose approach works well for you. The relationship you have with your therapist is called a "therapeutic alliance", can improve your treatment outcome and make it easier for you to stay in treatment.  

Using Directories

If you want to try finding a therapist, psychologist, or another mental health specialist on your own, you can use directories like Psychology Today or the American Psychological Association (APA)'s Locator, which let you filter by location, insurance, and specialty. This is a great option for people who feel comfortable sorting through this information independently and selecting a specialist themselves.  

 

4. While you wait for appointments, maintain your mental health.

Waiting is unfortunately the name of the game when it comes to mental health care. While you are waiting for professional support, remember that you can also support yourself! Take it back to the basics – solidify your habits surrounding sleep, movement, nutrition, and connection with others. It sounds silly, and we hear it all the time, but these aspects of our life are hugely beneficial to both our mental and physical health.