Guide from erstmalreden.de
The first step is often harder than the information itself. It is not about doing everything correctly, but about finding one small beginning.
A first step can be: write down one sentence, look for a practice, understand 116117, open a counseling center page, write to a trusted person, or sort things in the help compass.
If you freeze, use a simple sentence: I am not doing well mentally and need help with an assessment. You may read it, copy it, or adapt it.
After first contact, not everything has to be solved. What matters is knowing: What is the next step? Where can I turn if it gets worse? What do I do if no appointment is available?
erstmalreden.de offers orientation and wording support. It does not replace counseling, therapy, diagnosis, or emergency help.