Describe what you're going through and get clear guidance on what type of support fits your situation, how to find it, what it costs, what to say when you reach out, and what you can do in the next 48 hours.
See what Mental Health Navigator gives you
This is the complete, real output from an actual Mental Health Navigator run on the sample situation below — nothing here is invented or shortened.
Sample situation
I've been having really bad anxiety for the past 6 months, mostly around work. I can't sleep, I overthink everything, and I've started avoiding situations that make me nervous. I'm not sure if I need a therapist or a doctor. I tried talking to my GP once but they just told me to exercise more. (Tagged: Anxiety / worry, Work / career, Sleep problems)
Real run, 2026-09-23 — the tool's own built-in example scenario.
What we heard
It sounds like the past six months have been genuinely exhausting — the worry, the sleepless nights, the sense that you're constantly bracing for the next thing, and then the frustration of not feeling heard when you did reach out for help. What you're carrying is real, and wanting to figure out the right kind of support takes courage.
Recommended support
- Licensed therapist, CBT or ACT-focused (best fit) — structured talk therapies like CBT or ACT are designed to work with persistent worry, broken sleep, and avoidance. Expect weekly or biweekly 50-minute sessions working through patterns in thinking and behavior. Find one: Psychology Today's therapist finder (psychologytoday.com/us/therapists) — filter by zip code, then Insurance/Fees, and add Anxiety and Workplace Stress as issues; most profiles let you message directly. Other options: Alma or Headway, which verify insurance coverage upfront. Cost: with insurance, a $20–$50 copay per session is common; without insurance, many therapists offer sliding scale starting around $50–$80.
- Employee Assistance Programme, EAP (lowest cost) — since the anxiety is tied closely to work, the employer may already pay for short-term counseling at no cost. Expect 3–8 free sessions with a licensed counselor via a confidential hotline, separate from HR. Find one: check the employee benefits portal or email HR and ask whether the benefits package includes an EAP and what number to call. Cost: typically free, employer-funded.
- Psychiatrist or psychiatric nurse practitioner — if therapy alone doesn't feel like enough after a few months, or sleep deteriorates further, a psychiatrist can evaluate whether medication might help alongside therapy. Expect an initial 45–60 minute evaluation, then shorter follow-ups if medication is part of the plan. Find one: ZocDoc (zocdoc.com) lets you filter by psychiatrist, insurance, and availability, often showing real open slots. Cost: covered by most insurance plans; telehealth can reduce cost and wait time.
What to say when reaching out
- Hi, I've been dealing with anxiety and sleep problems for about six months, mostly connected to work stress, and I'm looking for someone who can help me work through it.
- I've tried my GP but didn't feel like it got to the root of things — I'm hoping to find a therapist or counselor who works with anxiety and avoidance.
- I'm not sure exactly what I need yet, but I wanted to reach out and ask whether you work with people dealing with work-related anxiety and sleep difficulties.
Addressing your barriers
For cost: start by asking HR about an EAP — it's the most overlooked free resource, and your employer likely already offers it. If not, search Psychology Today with the Sliding Scale filter on, and mention cost directly when you contact a therapist. For not knowing where to start: you only need to take one step — open psychologytoday.com/us/therapists, put in your zip code, and send one message to one person whose profile sounds right.
Immediate steps
- Today: call or email HR, or log into your benefits portal, and ask one question — does the company have an EAP and what is the number?
- Today or tomorrow: go to psychologytoday.com/us/therapists, filter by your location and anxiety, and send a short message to one therapist whose profile feels right.
- In the next 48 hours: if you want insurance verified upfront before booking, go to headway.co or helloalma.com and enter your insurance details — both show confirmed in-network therapists with real availability.
- Tonight: try Sleep Architect — not as a replacement for support, but because getting even a little more sleep will make every other step easier.
What happens with your situation
With your own situation, Mental Health Navigator maps what you're going through to the kinds of support most likely to fit, gives you real ways to find and contact them, exact words to use when reaching out, and immediate next steps you can take today.
This is a real, complete tool run against a realistic sample situation. This tool does not diagnose or treat anything. If things feel overwhelming or unsafe right now, please reach out — US/Canada: call or text 988. UK/Ireland: Samaritans 116 123. Or your local emergency number.