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.
This page offers orientation and words for first contact. If you need counseling, therapy, or emergency help, real contact points matter.