This September, as part of the #BetterOutThanIn campaign, let’s start the conversation.
We all get overwhelmed at times. For some of us, things can really get too much. The best thing we can do is start the conversation with someone we trust.
A parent.
A friend.
A teacher.
A relative.
A doctor.
If you’re not ready to speak to someone in your life, there are lots of support services from text based to phone lines. Find details further down on this page.
No matter what is going on for you and no matter who you are, there is someone who wants to listen and can help. So today, if you’re struggling, take just the first step and start the conversation.
It’s always better out than in. Click here for details of support services you can contact today – from crisis counselling to support text services.
Feeling overwhelmed, lonely or low doesn’t mean there’s anything wrong with you. LGBTQ+ people can face more mental health challenges—not because of who we are, but because we grow up in a world that isn’t always inclusive, supportive or validating.
It’s OK to struggle. You’re not alone. And things will get better.
1. Start the conversation
You don’t need the perfect words. Tell someone you trust how you’re feeling. Even a simple “I’m not doing great” can be a first step.
Talking about it can feel scary, but you don’t have to keep everything bottled up.
2. Check in on a friend
Think someone you care about might be struggling? A quick text can mean a lot.
Try:
“Hey, you’ve seemed a bit quiet lately. Everything okay?”
“Thinking of you! I’m here if you want to vent.”
“Want to go for a walk later? No pressure to talk—just hanging out.”
If they say “I’m fine”, don’t push. Just leave the door open:
“Okay, I’m glad. Just remember I’m always here if that changes.”
3. Skip the toxic positivity
When someone is struggling, you don’t need to make everything sound positive. Listen instead.
Instead of “Just look on the bright side!”
Try: “That sounds really heavy. I’m here to listen.”
Instead of “Try to think positively.”
Try: “Your feelings are valid. It’s OK to feel overwhelmed.”
Instead of “Fake it till you make it.”
Try: “I know it hurts right now. How can I support you today?”
You don’t have to fix everything. Sometimes being there is enough.
4. Know who you can reach out to
When things feel too heavy, connect with a person. A friend, family member, youth worker, counsellor or helpline can help you feel less alone.
Need help right now?
- Pieta — crisis support, available 24/7.
- Jigsaw — mental health support and information for young people.
- LGBTQ+ youth services — a safe space to talk, connect, be yourself and have fun!
Keep these helplines handy. You don’t have to have it all figured out. You just have to take the next step—and you don’t have to take it alone.
Hear how one LGBTQ+ young person started their conversation:
Sometimes it can be hard to know where to start. It can feel daunting to try to put how you feel into words. You don’t have to have it all figured out or know the words to use. Starting the conversation can be as simple as “I don’t feel great right now.” Let the conversation go from there.
Hear from one young person on how they started the conversation to get the support they needed in this video.
*Note, this is a real story from an LGBTQ+ young person performed by an actor.
Worksheets and Explainers:
We don’t have to be struggling to look after our mental health. In fact, taking action before things get on top of us is the best thing to do.
Below, we have practical ‘mental health hacks’ and explainers to supporting our wellbeing – from getting better sleep and developing self-esteem to managing low mood and anxiety.