Preparing first contact

First contact & finding words

In short

What this page is about

Common thoughts before the first call, appointment, or chat, and how you can still start small.

This may fit if

you want to call, write, or go somewhere but do not have words yet.

Looking for something else?

If the phone is the main barrier, the article about not calling may fit better.

If you do just one thing

Choose one short sentence.

You do not have to prove that it is bad enough

If sleep, daily life, work, school, eating, concentration, or relationships are affected, you may seek help. You do not need a diagnosis (A professional assessment by a qualified person. You do not always need a diagnosis before asking for help.) for first contact.

One sentence is enough

You can say: "I am not doing well mentally and I need help understanding what support fits." It does not need to be perfect at the beginning.

You may bring support in

A trusted person may sit next to you, write with you, remind you, or think through the next step with you. Seeking help does not have to be a solo project.

If you do not feel safe

If you are afraid you might harm yourself or someone else, the perfect first contact is not the issue. Then urgent help and not staying alone matter.

Sources and notes

• gesund.bund.de: German national health portal
• Gesundheitsinformation.de / IQWiG: mental health problems – where to get help
• Gesundheitsinformation.de / IQWiG: who helps with depression
• 116117: psychotherapy and psychotherapeutic consultation

If you only wanted information

This guide may fit as a next step: What happens in the first conversation?

If you want to try first contact

Use the sentence helper or copy one short sentence. First contact does not have to be perfect.

If it has become urgent

Then reading more is not the priority. Open urgent help or call 112 in Germany if there is immediate danger.

One small step for now

Mark one sentence you could use. Nothing more. The next step may come later.