Guide from erstmalreden.de
If sleep, daily life, work, school, eating, concentration, or relationships are affected, that is a serious signal. You do not need a diagnosis to take a first step.
Many people only know at first: I cannot continue like this. That is enough. You can describe what you notice: sleep problems, panic, emptiness, withdrawal, irritability, exhaustion, or not managing daily life.
A first path can be a family doctor, a counseling center, a psychotherapeutic consultation hour, or 116117. If words are missing, a prepared sentence can help: I am mentally unwell and need help with an assessment.
If you are afraid you might hurt yourself, cannot stay safely alone, or there is immediate danger, do not wait for a normal appointment. Then urgent help matters, in acute danger 112.
erstmalreden.de offers orientation and wording support. It does not replace counseling, therapy, diagnosis, or emergency help.