When to seek mental health support (and what to expect)


A picture of a man receiving professional counselling support from a fellow participant and a professional
Published October 2025
Expert contributor Dr Melissa O’Shea, Associate Professor, Deakin University School of Psychology
Words by Donnay Torr


Australians wait an average of 12 years to seek mental health support. Here’s how to know when to reach out, who to see and what to expect.


Life can be tough sometimes. Whether you’re dealing with work stresses, relationship struggles or just a constant feeling that something’s ‘off’, it can be difficult to ask for help. According to new research, Australians wait an average of 12 years before seeking help for mental health and substance use disorders. And Aussie men are even less likely to reach out.

While awareness about the benefits of mental health care has grown, there are still barriers to seeking help, says Dr Melissa O’Shea, Associate Professor at Deakin University’s School of Psychology. “Some people prefer to manage things on their own or hope they’ll pass. Some – often men, but not only – find it harder to ‘talk it out’ and would rather take action to fix things. Sometimes, there’s a belief that struggling emotionally means you’re weak, but I’m hopeful that’s changing.”

‘Strength’ doesn’t mean going it alone. Sometimes, the strongest thing you can do is say, “I’m not okay, and I’d like to talk to someone.” If you’re considering mental health support, here’s what you need to know.

You don’t need to be in crisis to get help

Mental health support isn’t just for when things fall apart. A mental health professional can help you manage stress and major life changes before these challenges become overwhelming – just like you’d see a physio for back pain before it gets worse.

“People often seek support at a point of crisis, when distress becomes the motivator,” says Dr O’Shea. “But earlier [preventive] work can be really helpful to help you understand triggers and build coping strategies.”

Life transitions like perimenopause and menopause can increase mental health challenges, says Dr O’Shea, but midlife brings its own stressors for men, too. “You might be reflecting on your life’s accomplishments, juggling teens and ageing parents… this drives stress and could trigger more serious issues.”

Signs it might be time to get mental health support

We all experience symptoms like feeling down, changes in appetite, trouble sleeping, or snapping at friends and family from time to time, and they don’t always mean something serious. However, “when symptoms become worse, intrusive or start really affecting your quality of life and functioning, you need to get extra support,” says Dr O’Shea.

Symptoms to watch out for can include:

  • feeling low, stressed or anxious most days
  • avoiding people or things you usually enjoy
  • changes in sleep, appetite or energy levels
  • using alcohol or other substances to cope
  • struggling to manage day-to-day life
  • work or study performance slipping
  • family and friends noticing you’re ‘different’
  • arguing more with people around you.

If any of this sounds familiar, you should talk to a loved one and seek mental health support. Even if you’re not sure exactly what’s ‘wrong’, speaking to a counsellor, psychologist or psychiatrist can help you understand what’s going on and take some of the weight off your shoulders.

What’s the difference between a psychologist and psychiatrist?

This is a very common and reasonable question, says Dr O’Shea. Here’s a simple breakdown:

  • Psychiatrists are medical doctors who specialise in mental health. They can diagnose conditions, prescribe medications and provide treatment plans. They often work with people who have serious or ongoing mental health conditions like severe depression, eating disorders and post-traumatic stress disorder (PTSD).
  • Psychologists are registered health professionals trained in talk therapies and behaviour-based treatment. They can help with a wide range of issues, from anxiety to trauma. Clinical psychologists have completed additional study and training to help identify, diagnose and treat mental health conditions.
  • Counsellors offer guidance and support through life’s challenges, usually focusing on personal growth and coping strategies.

Choosing a mental health professional who uses cognitive behaviour therapy (CBT) can help you feel more empowered to act, suggests Dr O’Shea.

“CBT [can help with] a range of mental health problems, including anxiety and depression, and substance use disorders. It supports people to understand the actions and behaviours driving their problem, and those that could help manage it.”

If you can’t get to face-to-face appointments, online mental health programs are a good alternative. This Way Up offers evidence-based programs to help you manage different mental health challenges. You get privacy, convenience and expert care from the comfort of your own home – no commute required.

“It’s especially helpful for people in rural and remote areas, who can’t easily access [a] mental health professional,” says Dr O’Shea.

How to find the right mental health professional

Start with your GP. They can assess what you need, refer you to a mental health professional, and write a mental health care plan, which gives you access to subsidised sessions with a psychologist or other specialist.

What to expect in your first session

It varies depending on the mental health professional and the challenges you’re facing, says Dr O’Shea, but first sessions are usually a getting-to-know-you chat. You may be asked to fill in questionnaires about what you’re feeling or experiencing, and the mental health professional can explain their methods.

“It’s about getting a sense of the presenting issues, and what might be helpful going forward,” says Dr O’Shea. “But it’s also your chance to see if the therapist feels like a good fit for you.”

And if it doesn’t feel right? That’s okay. “If it doesn’t work, don’t feel discouraged,” she says. “It’s just about finding a better fit.”

Making the most of therapy

Therapy isn’t a quick fix, but it’s worth investing time and making an effort to open up.

“It’s collaborative,” says Dr O’Shea. “You’re receiving support but also engaging with the strategies and tools yourself … and sometimes, it can feel harder before it gets easier, especially if you’re unpacking things that have been buried for a long time.”

Here are a few things you can try to help you make the most of your mental health appointments:

  • Be as open and honest as possible.
  • Jot down thoughts, feelings or questions between sessions.
  • Set small, realistic goals with your therapist.
  • Celebrate each small win you experience.
  • Be patient with yourself. Progress takes time.
     
Need mental health support?

If you need support or simply want to check in with your mental wellbeing, eligible RT Health members* can claim for online cognitive behavioural courses delivered by This Way Up. These are evidence-based programs developed by psychiatrists and clinical psychologists that can help you manage depression, generalised anxiety, social anxiety, health anxiety, panic and more.

Depending on your level of cover, you may also be able to access benefits for mental health services under the psychology annual limit of your cover. Check your RT Health Cover Guide to see what’s available to you.


* This Way Up is available to RT Health members with Deluxe Extras, Top Extras and Smart Extras cover, up to their annual limit of $120 per person, paid under Psychology benefits. The benefit payable will depend on the program you choose.

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