Here’s how to find mental health care that’s most effective for your needs
Co-written by Ish Bhalla and Winston Lane
Mental health conditions are different for everybody. For some, they show up as periodic moments of stress and anxiety. For others, they can take the form of a crisis. And then there are those for whom mental health is a struggle they live with every day.
Figuring out where you “fit” on the spectrum of mental health is not always easy. But, the first step to finding a solution is to shake off the shame and stigma associated with mental health—because you are far from alone.
57.8 million people across the U.S. live with a mental illness. In North Carolina, one in four adults have reported symptoms of anxiety or depression.
If you or a loved one needs help, but you aren’t sure where to start, we’ve got you covered. Here are some guidelines to help you identify signs of a mental health issue and find the right resources to help you feel your best.
Physical Signs of a Mental Health Problem:
- Feeling tired, low energy
- Difficulty sleeping/sleep changes
- Appetite changes
- Decline in personal care/hygiene
- Odd or uncharacteristic behavior
Emotional Signs of a Mental Health Problem:
- Feeling sad
- Excessive fears or worries
- Withdrawal from friends or previously enjoyed activities
- Difficulty with regular tasks, changes in grades/work performance
- Anger or irritability
How are you feeling?
1. Anxious, Depressed or Both
There are varying degrees and reasons for anxiety and depression. They can be born out of work stresses, personal relationships, or traumatic experiences. They can be the result of a symptom of an underlying health issue or simply exist for reasons we can’t explain.
There are varying degrees and reasons for anxiety and depression. They can be born out of work stresses, personal relationships, or traumatic experiences. They can be the result of a symptom of an underlying health issue or simply exist for reasons we can’t explain.
Here are a few lifestyle changes that help ease feelings of anxiety and/or depression:
- Using guided meditation apps
- Exercising regularly
- Practicing deep breathing and grounding techniques
- Connecting to nature
- Making plans with friends (even when you don’t feel like it)
When that’s not enough, it may be time to schedule an appointment with a mental health professional. Recommendations from friends and family, or referrals from primary care doctors, can be a great way to start your search. Mental wellness is a journey, so never stop exploring your options.
- The National Alliance on Mental Illness (NAMI) HelpLine is a free, nationwide peer-support service providing information, referrals and support to people living with a mental health condition, their family members and caregivers and providers. Call 800-950-NAMI (6264) or text 62640.
- NAMI NC is specific to North Carolina and provides information and a compassionate ear, Monday through Friday 8:30 a.m. to 5 p.m. Call (800) 451-9682, text (919) 999-6527 or email [email protected].
- Care Navigation services are available to Blue Cross NC members[1] of all ages, from children to geriatric members. Blue Cross NC members can log in to Blue Connect and fill out a mental health referral form. Look for “behavioral health support” under the “wellness” category and click into “care navigation.” Care navigators will then contact you after you complete your form to help you find a provider or resources to meet your needs. Sometimes, you may have to try a few providers until you find one that aligns with your needs and expectations. Blue Cross NC care navigators will help make sure you find the right therapist or psychiatrist for long-term support.
2. Lonely
Social relationships are so vital that you can become physically and emotionally ill without them. The U.S. Surgeon General issued an advisory in 2023 on the threat of the loneliness epidemic—citing health risks on par with smoking.
For older populations in North Carolina, the impact of loneliness is profound. Older people are more likely to live alone or have experienced the loss of family and friends. Research has consistently demonstrated a link between loneliness and higher mortality rates and dementia.
Here are some resources for how to stay connected to others for greater happiness, health and self-esteem:
- At Hopeline you can have a confidential conversation with a person from North Carolina. They’ll listen as you talk about any feelings you’re experiencing and offer support and advice.
- There are therapists who specialize in chronic loneliness. Mental Health Match can find someone in your area who can help you overcome persistent feelings of isolation.
- For older adults, the World Health Organization has easy tips to put you on a path to a less lonely life.
- Social Work License Map is also a great resource for connecting older adults to volunteering opportunities, companionship and transportation.
3. In Distress or Suicidal
In North Carolina, 1,448 people died by suicide in 2021. If you, or someone you know, is thinking about suicide or facing a life-threatening crisis, immediately call 911 and ask to speak with a Crisis Intervention Teams (CIT) officer who can quickly step in to assist.
Kids are particularly at risk for suicide. It is now the leading cause of death among youth ages 10-14 in North Carolina. Suicidal thoughts and tendencies emerge during moments of extreme stress and hopelessness, so it’s absolutely critical to find support before tragedy strikes.
Here are some places where you can get help:
- The North Carolina Department of Health and Human Services lets you look up crisis support by county to see what local resources are available.
- You can also call, text or chat the 988 Suicide & Crisis Lifeline—a national network of 200 crisis centers providing confidential, emotional support.
4. Suffering from PTSD
Anyone can be affected by Post-Traumatic Stress Disorder (PTSD), but it is especially prevalent in the military community. 720,000 veterans currently call North Carolina home, and the transition to civilian life can be extremely difficult for some. According to the Wounded Warrior Project, one in three veterans lives with PTSD.
PTSD symptoms include:
- Reexperiencing trauma through flashbacks and bad dreams
- Avoiding thoughts, people, places or activities that serve as reminders
- Having heightened emotional reactions, especially when startled or stressed
- Finding it difficult to sleep
- Experiencing negative thoughts and feelings of guilt
- Losing interest in hobbies
Stress and trauma from combat can leave emotional scars, but there are ways to heal. Here are mental health resources for veterans:
- Military One Source connects service members and their families to counselors 24/7 through online chat or by calling (800) 342-9647. You can also schedule an online consultation with a mental health specialist.
- Veterans Crisis Line helps veterans and their loved ones find emergency support. Dial 988 then press 1, text 838255, or live chat with a VA responder.
- Eligible veterans can get care through the S. Department of Veterans Affairs, including calling 1-877-222-8387.
Resources for those who are uninsured or covered by Medicaid
- North Carolinians who are covered by Medicaid or are uninsured can get help from their Local Management Entity or Managed Care Organization, which provides assistance for mental illness, substance use disorders, and intellectual/developmental disabilities.
- The North Carolina Association of Free and Charitable Clinics offers access to free care services 71 locations across the state.
Resources for Blue Cross NC members seeking mental health support
- Log on to our MyStrength app for a comprehensive program to relieve stress and depression, ease sleep and more.
- Locate an in-network mental health provider through our Blue Connect
- Use Headway to schedule an appointment with an in-network mental health provider online, for either virtual or in-person appointments.
- Find support for the transition back home from an inpatient admission for a mental health crisis through our Hospital to Home (H2H) program.
- Call our Nurse Navigators to help you find and book the right services or providers. They can be reached at (800) 755-0798.
- Connect to Blue Premier Behavioral Health Advanced (Mindoula) for 24/7 virtual services and care coordination for members facing serious mental illness and/or substance use disorders.
Peace of Mind for All North Carolinians
At Blue Cross NC, we believe high-quality mental health services should be available to all. We are working across all 100 counties, at the local and state level, to expand whole-person care and build a stronger, healthier NC.
[1] Effective March 15, 2023, Care Navigation applies to our: Commercial (Large and Small Groups, Individual, Affordable Care Act, Administrative Services Only, State Health Plan, Grandfathered plans, and Federal Employee Program (FEP) members.
Medicare Advantage members: These members can utilize the Care Navigation Services.
Healthy Blue and Experience Health members will be directed to resources who can assist them with their behavioral health needs.
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