First decide what kind of help you want — being heard, practical help, medical, safety, or information. Pick one ready-made sentence and slightly adjust it to your own words.
Choose what kind of help I want.
Choose who to ask — a safe person or a service.
Write the opening sentence: "I've been under a lot of stress these past few days. Could you listen for five minutes today?"
Adjust the sentence into your own simple, small version.
Read it once, or record and listen back.
Send it or call now, or schedule a specific time.
