I’ll admit it — I’ve gone through seasons of life where I didn’t realize my mental health was declining until it became severe. You start to notice small things at first that you think you can just brush off: skipping friends’ calls, constantly being tired, snapping at your loved ones. It can creep up on you, and most people don’t realize what’s happening until it’s bad because life just keeps going and you think, “Oh, this is just a phase.”
Mental health is very fragile. One thing I’ve learned over the years is that your mental health is like a garden. Let a few weeds grow, and soon they take over your entire life if you let them. So if you start to notice your mood changing or your emotional/mental state just “feeling off,” read this list of 18 signs your mental health is declining to see if anything sounds familiar, and take steps to correct course before it gets worse.
18 Signs Your Mental Health is Worsening
1. You Feel Low Energy / Fatigue
Let’s start with an obvious one. You’re tired all the time, even when you should have energy. You wake up tired, and by the time you get done with work, you just want to crawl in bed. When your mental health starts to go, it can really zap your energy.
2. Loss of Interest
Have you lost interest in things you used to love? Maybe you don’t feel like doing the things you normally enjoy. When my mental health has started to slip, I notice I tend to push people away and stay home more. Things that used to bring me joy no longer do.
Read also: 13 Positive Reminders for Mental Health
3. Change in Sleeping Patterns
Can’t sleep? Sleeping ALL the time? Changes in sleep are very common when your mental health is suffering. Sleeping too much or too little can be a huge sign that your mental health is off.
4. Irritability
Everything annoys you. When you’re mentally and emotionally struggling, you tend to let the little things bug you more. If you notice this is happening, step back and take a breath. There’s probably not as much wrong with the world as it feels like.
5. Lack of Focus
This is a big one. If you’re having a hard time focusing or feeling overwhelmed by the simplest tasks, that could be a sign that your mental health is starting to decline.
6. Hopelessness
If you feel like nothing is going right or that things will never get better, that is a sign that your mental health could use some tending to.
Read also: 11 Habits Killing Your Mental Health
7. Increase or Decrease in Appetite
Same thing goes for if you suddenly find yourself eating all the time or not wanting to eat. When your emotions are all over the place, your appetite is likely to change.
8. Withdrawal from Friends and Family
I am REALLY good at this one. If you find yourself suddenly wanting to “not be around people” or not wanting to make plans, your mental health might be struggling.
9. Anxiety / Panic Attacks
More anxiety than usual? Anxiety can look different for everyone. You may feel on edge, short-tempered, jittery, or panicked.
10. Mood Swings
Again, this can be subtle or extreme. But if you find yourself getting angry or sad for no reason, or your emotions are more intense than normal, take notice.
11. Neglecting Self-Hygiene
Not taking care of yourself. If you notice your dog hasn’t been brushed in weeks or you can’t remember the last time you showered and didn’t feel “uhhh I should shower,” pay attention.
12. You Feel Overwhelmed All The Time
Can’t decide if you want coffee or tea? Can’t fold the laundry because “there’s too much”? Mental illness can cause you to feel overwhelmed by EVERYTHING.
13. Unexplained Aches and Pains
Feeling under the weather but you don’t have a cold? Sometimes stress and mental health can make you feel other physical symptoms that have no other explanation.
14. Excessive Worry
Do you find yourself thinking about the same thing over and over? Perhaps you have racing thoughts about worst-case scenarios and can’t turn your mind off. Excessive worrying is so common for people with anxiety.
15. Guilt
Feeling excessively guilty over things that are out of your control? Making up excuses for every mistake you’ve ever made in your life?
16. Turn to Alcohol / Drugs
Using substances to cope with your emotions is a big one. If you notice you are drinking more or using drugs to just “feel normal,” STOP. Unless you’re on prescription medication, substances do nothing but harm your mental health in the long run.
17. Avoiding Things You Need to Do
School? Work? The gym? Chores? When I’m in a funk, I tend to want to avoid anything that I don’t want to do. Then all of a sudden my life is falling apart and I’m so far behind it’s scary.
18. You Feel Sad or Empty
Last but not least, if you’re just feeling sad or empty, that’s not normal. You should always feel amazing. If not, there’s something up. If you notice this lingering for weeks or even months, it might be time to speak with someone about how you’re feeling.
Final Thoughts
I hope you found this list helpful! Trust me, I know how hard it can be to watch your mental health slowly decline. If you catch these signs early enough, you can help prevent it from getting out of hand. Please remember that mental illness is nothing to be ashamed of and is actually more common than you think!
Your brain is an organ just like any other part of your body. If you wouldn’t run your body into the ground with poor diet and lack of exercise, don’t do it with your brain. Take care of yourself!
FAQs
Q: How can I stop my mental health from declining?
A: There are little things you can do every day to help your mental health. Get enough sleep, exercise, eat nutritious foods, and surround yourself with positive people. Also, try practicing mindfulness and journaling.
Q: Do all of these signs apply to everyone?
A: No, everyone is different. Some people will experience more emotional signs, others more physical. You’ll know your body best!
Q: When should I speak to a professional?
A: If you experience any of these signs for several weeks or you feel unsafe with your thoughts, please reach out to a professional immediately. You can ask your doctor for a referral, or search here to find a licensed therapist near you.
Q: Will changing my lifestyle improve my mental health?
A: Definitely! Exercising, getting plenty of sleep, eating balanced meals, and reducing stress with meditation can go a long way to keeping your mental health in check.
Q: I’m too embarrassed to ask for help.
A: You are not alone. Asking for help is a sign of strength, not weakness. There are tons of trusted adults and friends out there who want to help you. Don’t suffer in silence. Speak up!
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