How to talk to someone and get help

Knowing that you should 'talk to someone' is one thing. Knowing who, how, and what to say is another. This lesson gives you scripts, a map of where to go in the UAE and abroad, and what to expect.

Who you can talk to

• A trusted adult: a parent, aunt or uncle, older sibling or cousin, or a family friend you feel safe with.
• At school: your school counsellor, wellbeing lead, school nurse, or a teacher you trust. They can listen and help you take the next step.
• A doctor: your family doctor or a doctor at a primary care centre. In Abu Dhabi, the Department of Health says family physicians are trained to manage common conditions such as anxiety and depression and to refer to specialists.
• A support line, if you want to talk to someone outside your circle first (see below).

How to start the conversation

• You do not need perfect words. Try: 'Can I talk to you about something? I've been finding things hard lately.'
• Or: 'I've been feeling [worried / low / not myself] for about [time], and it's affecting my [sleep / studies / friendships].'
• If speaking is hard, write it down or send a message first. Mind suggests writing down what you want to say before seeing a doctor, and even letting them read your notes; the same works with a parent or teacher.
• Pick a calm moment: in the car, on a walk, or after dinner can feel easier than face to face across a table.
• If the first person does not respond well, do not give up. Try someone else. You deserve to be heard.

Seeing a doctor about your mental health

• Mind suggests preparing by writing down how you have been feeling over the past weeks or months, in your own words, and bringing your notes.
• You can bring someone you trust with you, either in the room or waiting outside.
• Be as open as you can and do not worry that your problem is 'too small'. Ask questions if something is unclear.
• Mind says a first appointment is a starting point: the doctor may ask about mood, sleep and appetite and suggest follow-up, talking therapy or other support. Decisions should be made with you.
• Confidentiality: Mind (UK) says doctors keep what you share confidential in almost all cases; the main exception is an immediate risk of serious harm. Rules differ by country and by age, so you can ask the doctor at the start how confidentiality works for you.

Support services in the UAE (verified October 2026)

• Emergencies: 999 police and 998 ambulance, anywhere in the UAE (UAE Government portal).
• 800-SAKINA (800 725462): a 24/7 mental health support line from the Department of Health Abu Dhabi with SEHA's Sakina network. Arabic and English, for all community members including children and families.
• Itma'en, 800506: a free, confidential mental wellbeing line from Dubai Health, the Community Development Authority and the Dubai Health Authority. Arabic and English, daily 9am to midnight, for all ages. Cases needing medical follow-up are referred to specialist teams.
• Emirates Health Services runs psychiatric outpatient clinics for patients of all ages in its hospitals, booked through its digital platform or by referral.
• Abuse or violence against children: the Ministry of Interior hotline 116111, listed on the UAE Government portal.

If you study abroad

• Universities usually have a counselling or wellbeing service. Find yours in your first week and save the contact details.
• In the UK, register with a local GP (family doctor) when you arrive. The NHS says registering in England is free and you do not need ID or proof of immigration status to do so.
• The NHS also allows temporary registration with a GP for up to 3 months, which can suit students away from home for a short time.
• Wherever you go, look up the local emergency number and any local support lines before you need them (see the crisis lesson and the last lesson of this module).