Guide from erstmalreden.de
Many people roughly know where they could turn. The hard part is often the moment right before it: calling, writing, asking, or saying that things are not okay.
If sleep, daily life, work, school, eating, concentration, or relationships are affected, you may seek help. You do not need a diagnosis for first contact.
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.
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 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.
erstmalreden.de offers orientation and wording support. It does not replace counseling, therapy, diagnosis, or emergency help.