Help with speaking: Find the right resource for your situation

My journey through psychological support solutions

I have always been the one who listens to others. The one people turn to in case of problems. The one who finds the right words to comfort them. But when it came to talking about my own difficulties? The great void. The words remained blocked, as if imprisoned in a bubble that I could not break through.

2024 was particularly difficult: a painful breakup, a move, and increasing pressure at work. I felt myself gradually slipping into a state that I did not recognize. Irritable, tired, with increasingly dark thoughts. I knew I needed to talk to someone, but where to start? Who to talk to when you have never learned to ask for help?

So I began to explore the different options available to me for getting support. I am now sharing my experience in the hope that it may help others like me to find the resources that are right for them.

Which resource for which situation?

In the course of my journey, I discovered that each psychological support resource addresses specific needs. This is what I learned:

If you are looking for initial medical advice

Try: Your general practitioner

My general practitioner was my first port of call. Although the consultation was brief (about 15 minutes), it enabled me to obtain a referral to specialist services and to assess whether temporary medication support was necessary.

Good to know: General practitioners rarely have time to offer a real space for in-depth listening. Their role is more to guide you through the healthcare system and to quickly assess the severity of your situation. Go with specific points to address and realistic expectations.

If you are going through an immediate crisis

Try: The telephone helplines

On a particularly difficult Sunday evening, I called SOS Amitié (09 72 39 40 50). The anonymous listener gave me a space to unload my anxiety without judgment.

Good to know: These services are available 24 hours a day and can be a real safety net in critical moments. They are not a substitute for regular follow-up but are a valuable resource when everything seems to be falling apart outside office hours.

Other options: SOS Dépression (0892 701 705), Fil Santé Jeunes for 12-25 year olds (0800 235 236), 3114 (Suicide Prevention).

If you need professional follow-up without paying upfront

Try: The Medical-Psychological Centers (CMP)

The CMP in my neighborhood in Strasbourg offered me an appointment with a psychiatrist, then follow-up with a psychologist.

Good to know: These public centers offer free support, but the waiting times can be long (I waited 3 months for my first appointment). They can be a suitable solution if you need long-term follow-up without financial constraints.

If you need structured and personalized therapy

Try: A private psychologist with Mon Soutien Psy

I consulted a psychologist in town, partially reimbursed thanks to the Mon Soutien Psy scheme.

Good to know: This scheme allows for the reimbursement of 8 sessions per year (with a remaining amount to be paid). Beyond that, you will have to bear the full cost. This limitation forced me to space out my sessions (one per month) to spread my “quota” over the year, which was not always enough during difficult periods.

If you are looking for peer support locally

Try: Mutual Support Groups (GEM) or patient associations

I joined an MSG in Strasbourg that organizes meetings and activities once a month.

Good to know: These groups offer a space to share with people who understand what you are going through from personal experience. Unlike professionally-led therapy groups, the emphasis is on mutual support and socialization in a caring environment.

Examples of associations: France Dépression, UNAFAM (for the friends and family of people with mental health problems), Schizo?Oui! (schizophrenic disorders), Argos 2001 (bipolar disorders).

If you prefer the anonymity of an online exchange

Try: Peer support forums and platforms

I have explored several forums and platforms such as Heypeers (in English).

Good to know: These spaces allow you to exchange anonymously with other people experiencing similar difficulties.

If you are looking for self-help tools

Try: Mental well-being applications

I have used applications such as Petit Bambou and Calm for meditation exercises.

Good to know: These tools are useful for learning techniques to manage stress and anxiety. They are particularly effective as a complement to other forms of support, but rarely sufficient as a sole resource if you are going through a really difficult period.

If you need both professional and flexible support

Try: Online therapy platforms

I tried a platform offering video consultations with psychologists.

Good to know: These services offer a practical alternative to in-person consultations, particularly if you have geographical or scheduling constraints. However, the costs remain similar to those of traditional consultations, and the 8 sessions of Mon Soutien Psy can also be used with certain online practitioners.

Listen: an all-in-one solution to fill the gaps

After exploring these different resources, I discovered Listen, a chatbot based on cognitive behavioral therapy (CBT). What struck me was its ability to meet several needs that the other resources could not satisfy simultaneously.

All-the-time daily support

Unlike my psychologist, whom I could only see once a month (due to the limitations of Mon Soutien Psy), or the helplines where I spoke to a different person each time, Listen offered me constant support.

When I had an anxiety attack at 2 a.m., when I felt overwhelmed in the middle of a working day, or simply when I needed to unload my thoughts before sleeping, the app was available.

A tool that remembers and adapts

One particularly useful aspect was Listen's ability to remember our previous exchanges. Unlike forums where I had to explain my situation each time, or meditation apps that always offered the same generic exercises, Listen adapted its responses based on my history.

For example, after I told it about my social anxiety at work, the app started to offer me exercises specifically geared towards this particular challenge.

A bridge between my professional consultations

Listen proved to be an excellent complement to my monthly sessions with my psychologist. Thanks to the daily mood tracking feature, I was able to generate visual reports showing the evolution of my emotional state, the triggers of my anxiety attacks, and the effectiveness of the different techniques.

During my monthly consultation, I shared this data with my therapist, which allowed us to optimize our time together. Instead of spending half the session trying to remember what had happened since our last meeting, we had concrete information to analyze.

My psychologist appreciated this approach, which gave her a more complete picture of my progress between our appointments.

A structured but flexible approach

Listen guided me through well-structured CBT techniques, while adapting them to my pace and my specific needs. Unlike the self-help books I had tried (and abandoned after a few chapters), the conversational aspect made learning more engaging and personalized.

Who might be suitable for each solution?

Reflecting on my journey, I can now better identify which solutions correspond to which situations:

Listen could be suitable if:

• You need daily support between your professional consultations
• You are limited by the number of sessions reimbursed by Mon Soutien Psy
• You are going through difficult times at times when the offices are closed
• You want a tool to practice CBT techniques regularly
• You want to monitor your emotional development in a structured way
• You are looking for a complement to your therapy that facilitates communication with your professional

A private psychologist could be suitable if:

• You need personalized professional expertise
• You prefer a face-to-face exchange with a human being
• You have complex issues requiring in-depth analysis
• You can afford to continue beyond the 8 reimbursed sessions

A CMP (community mental health center) could be suitable if:

• You need long-term follow-up without financial constraints
• You can wait several months for an initial appointment
• You prefer to be treated under the public health system

GEMs or associations could be suitable if:

• You are looking to break out of social isolation
• You want to meet people who understand your experience
• You benefit from sharing experiences and practical advice
• You need structured activities in a caring environment

The helplines could be suitable if:

• You are going through an immediate crisis requiring urgent listening
• You prefer total anonymity
• You need to talk at any time of the day or night

My current approach: a strategic combination

Today, my personal strategy combines several of these resources in a complementary way:

• A monthly session with my psychologist for in-depth therapeutic work
• Daily use of Listen for day-to-day support, mood monitoring and regular practice of techniques
• Participation once a month in my local GEM to maintain social links with people who understand
• Occasional use of helplines during particular crises

This combination allows me to optimize the available resources while circumventing their limitations (such as the restrictions of Mon Soutien Psy or the limited hours of professionals).

Finding your own path

If you are looking for help talking about and coping with your emotional difficulties, I encourage you to explore the different options available to you based on your specific needs.

Some will mainly need intensive professional follow-up, others will find more benefits in community-based approaches. Still others, like me, will discover that a digital solution like Listen can serve as a common thread between different resources.

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