Ep. 9 - Mapping Out Your Mental Health Journey: Finding the Right Support System
Picture This…
You’re about to take the road trip of your life. You’ve got snacks, a killer playlist, and a general idea of where you’re headed. But suddenly, things start going wrong—your car’s running on fumes, you lost cell service 10 miles ago, and your co-pilot just fell asleep. Sound stressful?
That’s what navigating mental health without support feels like. You can keep going, but it’s going to be a lot harder than it needs to be. The truth is, mental health isn’t a straight highway—it’s a winding road with pit stops, detours, and unexpected roadblocks. The key to making it through? Having the right travel companions.
If you’ve ever felt lost in your mental health journey—wondering who to turn to, how to find the right help, or what to do when things feel overwhelming—this guide is for you. By the end, you’ll have a solid mental health travel plan: knowing what kind of support you need, where to find it, and how to keep going, even when the road gets tough.
Step One: Planning Your Route – The Three Essentials
Every successful road trip needs three key elements:
A Reliable Vehicle → Your body and mind, fueled by the right care (which may include medication).
A Navigation System → A therapist or support group to help you find direction.
Great Co-Pilots → Friends and family who support you along the way.
For most of my life, I thought I could handle my mental health alone—just me, my thoughts, and some questionable self-care habits. But I’ve learned that having the right crew makes all the difference. Let’s break it down.
Step Two: Finding a Good Prescriber – Fuel for Your Journey
If medication is part of your mental health care, finding the right provider is key.
Who Can Prescribe Medication?
Psychiatrists – Medical doctors specializing in mental health.
Psychiatric Mental Health Nurse Practitioners (PMHNPs) – Nurses with advanced training in mental health.
My Personal Experience:
I started with a psychiatrist, but I’ve since worked with a PMHNP—and I much prefer the experience. Here’s why:
Appointments with PMHNPs are longer, allowing for deeper conversations.
They tend to be more accessible and affordable.
Their patient-focused approach has made me feel truly heard.
How to Find a Good Prescriber:
Start with your insurance directory to find in-network providers.
Check online platforms like Zocdoc or Psychology Today.
Read reviews, but take them with a grain of salt.
Prepare for your first appointment by tracking your moods and symptoms for a week.
Roadblocks & Detours:
Insurance issues? Check medication manufacturer websites for discount programs.
Long wait times? Keep searching—it’s worth it to find someone who can see you sooner.
Unsupportive provider? Fire them! You deserve someone who listens and supports you.
Step Three: Finding a Therapist – Your Navigation System
Even the best road tripper needs a GPS. A therapist (or support group) helps you navigate the ups and downs of life.
Where to Start:
Employee Assistance Programs (EAPs): If you have access through work, this can get you 3–5 free sessions.
Insurance Provider Directories: Look for in-network therapists to keep costs manageable.
Psychology Today & Online Directories: A great way to find licensed professionals.
The Email Trick That Helped Me Find a Therapist
I email multiple therapists at once—because let’s be real, calling and leaving voicemails is exhausting. A simple email lets me gauge response times and professionalism before even scheduling a session. (Want my email template? Download it [here]!)
How to Tell If It’s a Good Fit:
Do they respond in a timely manner? If they’re slow to respond now, they’ll probably be slow later.
Do you feel comfortable in your first session? First impressions matter.
Do they specialize in what you need? Not every therapist is the right match.
Roadblocks & Detours:
Not vibing with your therapist? That’s okay! Finding the right one can take time.
Feeling overwhelmed? Start small—set one simple goal for therapy.
Step Four: Building Your Support Crew – Friends & Family as Co-Pilots
You wouldn’t take a road trip without backup—someone to share the drive, help with directions, or just play good music. Your mental health journey works the same way.
How to Ask for What You Actually Need:
“I just need to vent. I don’t need advice.”
“Can you help me with errands or housework?”
“Would you be willing to check in on me every few days?”
What Not to Do (or Tolerate):
Unsolicited Advice – Sometimes, you just need a listening ear.
Toxic Positivity – “Just be grateful” isn’t helpful.
Minimizing Struggles – Your challenges are valid, even if others have it worse.
Roadblocks & Detours:
Unsupportive people? Set boundaries. You don’t owe access to anyone who isn’t helping.
Struggling to communicate needs? Practice direct, clear requests.
Step Five: Navigating Detours & Setbacks
Mental health isn’t a straight road. There will be bad days, rough patches, and moments when you want to turn back.
When You Feel Stuck:
Take a break. Sometimes, pausing is part of the process.
Reassess what’s working (and what’s not). Therapy can help with this.
Remember: Detours aren’t dead ends. You can find another way forward.
Final Thoughts: Keep Going
The journey is ongoing, but every step forward—no matter how small—is progress. Whether you’re just getting started, switching therapists, or adjusting your medication, you’re not alone on this road.
So, what’s the best advice you’ve ever gotten in therapy? DM me on Instagram and let’s chat!
Until next time, keep going. You’re doing better than you think. 💛
