Recognizing Mental Illness
"Mental pain is less dramatic than physical pain, but it is more common and also harder to bear."
Self-assessing for signs of mental illness involves regularly checking in on your emotions, thoughts, behaviors, and physical health. Start by monitoring your moods: persistent sadness, intense anxiety, irritability, or feeling emotionally numb are key red flags that something might be wrong.
Pay attention to your thoughts. If they’re often negative, self-critical, or you find yourself expecting the worst, this could indicate a deeper issue. Racing thoughts, trouble concentrating, or frequent memory lapses are also concerning signs.
Behavioral changes are important to notice too. Avoiding social interactions, losing interest in activities you once enjoyed, neglecting responsibilities, or relying on substances like alcohol or drugs may signal a problem. Physical symptoms like chronic fatigue, sleep issues, and frequent illnesses can also be linked to mental health issues.
Socially, withdrawing from friends and family, experiencing frequent conflicts, or feeling detached can indicate the need for help. Emotional numbness in relationships may point to depression or trauma.
Consider how severe, long-lasting, and impactful these symptoms are on your daily life. If they persist for weeks, disrupt your life, or lead to self-harm or suicidal thoughts, seek help immediately. Functional impairments and ineffective self-care are clear signs that professional intervention is needed.
To take action, start by talking to your primary care doctor, who can refer you to a mental health specialist if necessary. Finding a therapist, joining support groups, and using online resources or teletherapy are important steps. Early recognition and intervention can lead to better outcomes, so if you notice these signs in yourself or others, consult a healthcare provider as soon as possible.
Emotional Signs
- Unusually Irritable - Are you feeling unusually irritable or angry? Is it affecting your relationships and daily life?
- Lack of Interest - Are you having a lack of interest or pleasure in activities you once found enjoyable?
- Worthlessness - Do you feel a pervasive feeling of guilt, worthlessness, inadequacy, or self-blame?
- Constant Worry - Do you have an ongoing feeling of worry that’s difficult to control or interferes with daily life?
- Overwhelmed - Do you feel constantly overwhelmed by daily tasks and responsibilities?
- Unexplained Crying Spells - Do you have frequent crying spells without a clear cause?
- Panic Attacks - Have you had episodes of intense fear or panic that seem disproportionate to the situation?
- Emotionally Disconnected - Do you regularly experience feeling detached or numb in life and relationships?
- Persistent Sadness - Are you having feelings of sadness or hopelessness that last for weeks or longer?
- Hypervigilance - Are you constantly feeling on edge, watching for signs of danger, or easily startled?
- Overwhelming Sense of Dread - Do you feel a constant and sense of dread or impending doom?
Physical Signs
- Somatic Issues - Do you have unexplained headaches, muscle tension, or digestive issues?
- Heart Palpitations - Do you feel your heart pounding or racing, even when at rest?
- Hair Loss - Have you noticed your hair thinning or loss with no clear explanation?
- Restlessness - Are you restless, unable to sit still, or need to move around frequently?
- Skin Problems- Do you have unexplained rashes, itching, or worsening of eczema or psoriasis?
- Sleep Problems - Are your sleep patterns disrupted? Insomnia, excessive/disrupted sleeping can be symptoms.
- Sudden Weight Changes - Has your weight changed significantly without your intent to do so?
- Fatigue - Are you always tired? Exhaustion that is not relieved by rest can be a symptom of mental illness.
- Constantly Sick - Are you sick all the time? Poor mental health can weaken the immune system.
- Dropped Self-Care - Are you neglecting personal hygiene and self-care?
- Appetite Changes - Are you recently feeling the need to eat a lot more or less?
- Dizziness or Vertigo - Have you noticed any incidences of lightheadedness?
- Trembling or Shaking - Tremors, shaking, or nervous tics often signs that one should see a professional.
- Changed Sex Drive Or Dysfunction - Significant changes in libido are linked to mental state.
Mental Signs
- Difficulty Focusing - Are you having persistent difficulty in focusing or making decisions?
- Daily Tasks - Are you having trouble completing daily tasks and responsibilities?
- Loss of Memory - Is your memory fading? Are you having memory lapses or difficulty recalling information?
- Risky Behavior - Are you engaging in more risky activities such as reckless driving, substance use, or unsafe sex?
- Shortcut Coping - Are you using alcohol, drugs, or other substances as a coping mechanism?
- Suicidal Ideation - Are you having any thoughts of passive or active suicidal ideation?
- Self-Harm - Do you have any behaviors that self-harm, such as cutting, burning, or other forms of self-injury?
- Indecisiveness - Are you regularly struggling with decision-making, even for simple choices?
- Catastrophic Thinking - Do you find yourself always expecting the worst-case scenario?
- Intrusive thoughts - Are you regularly experiencing intrusive, unwanted thoughts that are distressing?
- Excessive Digital Escapism - Are you using the internet, social media, or gaming as a way to escape reality?
- Compulsive Addictions - Are you stuck in compulsive behaviors such as shopping or gambling?
- Racing Thoughts - Will your brain refuse to shut off, or the same awful thing keeps playing over and over?
- Persistent Confusion - Are you often confused or disoriented without explanation that interferes with your life?
- Self-Criticism - Do you have a voice that’s never supportive and just seems to live to put you down?
Social Signs
- Social Withdrawal - Are you avoiding social interactions or losing interest in activities you once enjoyed?
- Verbal Changes - Do you find yourself being more talkative? Perhaps more reserved in conversation?
- Relationship Distress - Sudden, significant changes in your relationships, such as conflicts or detachment?
- Isolation - Are you spending excessive time alone or feeling isolated?
- Conflict Seeking - Are you experiencing frequent conflicts with friends, family, or colleagues?
- Avoidance - Are you avoiding specific situations, people, or responsibilities due to stress or fear?
- Social Responsibilities - Are you avoiding social duties, such as not attending meetings or ignoring communities?
- Acting Out - Are you engaging in inappropriate behaviors, such as excess drinking in social settings?
- Sensitivity to Criticism - Do you overreact to criticism or perceived slights from others?
- Negative Lens - Do you often view social interactions negatively, believing others are unkind without evidence?
What Next?
Recognizing potential mental health issues through self-assessment is an important first step toward improving your well-being. Here are steps to take if your self-assessment suggests that you might be experiencing mental health concerns:
Your Feelings are Valid
- Validate Emotions - Understand that your feelings are valid and that it’s important to take them seriously.
- Accept Concerns - Accept that acknowledging these concerns is a critical step towards seeking help and improving your mental health.
- Know You are Not Alone - Know that the vast majority of people go through some sort of mental health crisis in their lives, and that you are not alone.
Seek Help
- Crisis Help - If you are in crisis or having thoughts of self-harm or suicide, contact a mental health hotline or emergency services immediately.
- National Suicide Prevention Lifeline - 988
- Professional Mental Help - Look for licensed mental health professionals, such as psychologists, psychiatrists, or counselors.
- Primary Care - Visit your primary care physician to discuss your symptoms. Physical health issues can sometimes mimic or contribute to mental health problems.
Reach Out
- Trusted Support - Share your feelings and concerns with someone you trust. Opening up can provide emotional support and validation.
- Seek Advice - Seek advice and feedback from those who know you well and can offer perspective.
- Build Relationships - Build and maintain relationships with supportive friends, family, and community members.
- Support Groups - Participate in support groups for individuals experiencing similar issues. These groups can provide a sense of community and shared understanding.
Educate Yourself
- Identify Patterns - Document your daily emotions, thoughts, and behaviors to identify patterns and triggers.
- Symptom Tracking - Note the duration and intensity of your symptoms to provide a clear picture of your mental health.
- Causes and Conditions - Learn about the symptoms you are experiencing and potential mental health conditions they may be related to.
- Reliable Sources - Access reliable sources such as mental health organizations, medical websites, and educational materials.
- Therapy Approaches - Explore various Healing from Past Trauma, such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), or psychodynamic therapy, to find what suits your needs.
Implement Self-Care
- Good Habits - Ensure you are getting adequate sleep, eating a balanced diet, and engaging in regular physical activity.
- Relax - Practice relaxation techniques such as deep breathing, meditation, or yoga.
- Stable Routine - Establish a daily routine to provide structure and stability. Include activities that promote well-being and relaxation.
- Mindfulness -Engage in mindfulness exercises to stay present and reduce stress. Practices such as mindful breathing, body scan meditation, or 1.2.1-mindful walking can be beneficial.
- Manage Stressors - Identify stressors in your life and develop strategies to manage them. This might include time management techniques, setting boundaries, or seeking social support.
- Ditch Substances - Refrain from using alcohol, drugs, or other substances to cope with emotional pain or stress. These can exacerbate mental health issues.
- Positive Outlets - Engage in healthy activities that promote relaxation and emotional well-being, such as hobbies, exercise, or creative expression.