10 Warning Signs of Mental Health Struggles: When to Seek Help

Let’s be real; life can be a lot. Some days feel like a cool breeze, while others hit like a truck. Stress, anxiety, or just feeling completely drained happens to all of us. But when those feelings stick around and start affecting your sleep, your mood, or your ability to enjoy life, it might be more than just a rough patch.

The tricky thing about mental health struggles? They don’t always come announced. They creep in slowly, turning into exhaustion and irritability or that constant feeling of being “off” for no reason. And too often, we ignore the signs until things get overwhelming.

According to the National Mental Health Survey (NMHS) 2015-16, at least 10.6% of adults in India suffer from some form of different mental disorders. That’s 150 million people. Just in India. Worldwide, one in eight people live with a mental disorder, which equates to approximately 970 million people. The scariest part is that the number is significantly higher compared to previous years, showing that mental health issues are becoming more prevalent.

“But but… we rarely see anyone with a mental health disorder!” that’s what you’re thinking, right? That’s because, most of the time, mental issues are side-lined by communities as a “phase”, but that is where the problems start.

Half of the disorders start by 14 years of age and 75% by 24, which further pile up. When we decide to take action, we are overpowered by the thought of stigma that has been prevalent for years. Ignoring it due to superstitions or taboos could delay the process and lead to misdiagnosis.

Catching the signs early, whether in yourself or others you care about, can make a huge difference. The sooner you figure out, the quicker you can improve your mental health.

So, let’s dive into the topic and learn about the common warning signs and what you can actually do when you feel heavy because you’re not alone, and you deserve to feel okay.

Mental health struggles aren’t just about having a bad day; they’re when stress and other melancholy feelings catch up to you, stick around, and start affecting your daily life.

The good news is that you don't have to figure it out alone. Like you’d see a doctor for a physical illness, talking to a therapist can help you understand what’s happening and give you remedies to feel better.

Always remember taking care of your mental health isn’t a weakness, it's one of the most substantial things you can do for yourself.

1. Persistent Sadness or Depression

A person who feels depressed may experience any number of symptoms, including sadness, irritability, feeling numb, lacking motivation, not enjoying things that they usually enjoy, and losing interest in hobbies.

2. Insomnia/ Struggling to be asleep

Did you know? Studies conducted in the US suggest at least 33% of adults suffer from chronic insomnia, and the number has gone up significantly over the years. Although the number is higher among women and the elderly, our current habits and mental state have impacted considerably our sleep.

Sleeping too much or being unable to sleep is a common warning sign. It disrupts the healthy circadian rhythms, which can worsen mental health. It's a vicious cycle.

When you are stressed, you cannot sleep. When you cannot sleep, your brain does not function. You cannot perform your usual activities when your brain does not function. When you cannot perform your usual activities, the stress goes up.

3. Excessive worrying

Have you ever felt worry-free? Don’t you have to worry about anything? In our constant struggle to meet deadlines and maintain KPIs, we have habituated ourselves to live in a bubble of constant stress. Worry about transport, work, food, sleep, making connections, meeting family, wearing clothes… Literally, everything is worrisome to us.

If you can relate to this feeling, and it's generally affecting your life, it's high time you visited a doctor.

4. Mood changes

While an occasional shift in moods is standard, it might be a sign of something more profound when it happens too often and too drastically. You might have come across people who were always jolly, suddenly changing into this cold person, unrecognisable.

Sudden, drastic changes in one’s mood can be an early sign of Bipolar Disorder (BPD), Attention-deficit/hyperactivity disorder (ADHD), Dementia, Alzheimer’s Disease, and many more.

5. Withdrawal from Social Activities

Let’s face it. When you are suffering from a debilitating mental health disorder, going out with friends or having a gala family dinner would probably be the last thing on your list.

It is made worse by the fact that we are often surrounded by people who discard our mental health struggles. So, it becomes common to withdraw from family, friends, and enjoyable hobbies when suffering from mental health struggles.

6. Difficulty Concentrating or Making Decisions

According to research, people with heightened stress levels are around 37% more likely to experience decreased cognitive function such as concentration.

Stress, anxiety, or depression can result in problems with focus, motivation, and forgetfulness.

And with poor concentration, completing tasks or making decisions becomes highly challenging.

7. Increased Irritability or Anger

Feeling constantly irritated or snapping over small things could be a sign of something deeper, like anxiety or depression.

When little things that never used to bother you start feeling unbearable, or you find yourself lashing out more often with your loved ones, it’s time to step back and check in on your mental health.

8. Substance Abuse or Risky Behaviours

If you find yourself or your loved ones drinking more than usual, using substances to numb feelings or engaging in risky, self-destructive behaviour, it’s essential to recognise these are not just simple bad habits; they could be cries for help. If this sounds familiar, support is out there and seeking help would be the right thing.

9. Physical Symptoms Without a Medical Cause

Mental health doesn’t affect your thoughts and emotions. It can take a toll on your body, too. If you’re dealing with constant fatigue, unexplained headaches, body aches or even digestive issues without any medical issues, your mind might be trying to tell you something.

Stress and depression can manifest physically, leaving you completely drained despite an ample amount of rest. The mind and body are deeply connected, so we cannot focus on and ignore the other; we must be balanced.

10. Thoughts of Self-Harm or Suicide

India recorded 171,000 suicides in 2022. That means that many people find life unbearable and choose to end it. And these are just the officially reported numbers. Let that sink in.

There are all severe signs that someone is in deep emotional pain. If you know someone expressing hopelessness and talking about wanting to disappear or withdraw completely, it’s crucial not to brush it off.

The most important thing to do at this point is talk to them, let them know they’re not alone and this feeling too shall pass. Encourage them to reach out to their caretakers or therapists.

Now that you know some warning signs don’t think this list is the be-all and end-all of mental health warning signs. The human mind is exceptionally complicated, and myriad signs can indicate a problem.

A learned practitioner would better understand the problems you face and guide you. Seek out a professional and tell them precisely what you feel. There is no rule that you have to stick by the first therapist you meet. Interact and see if you’re comfortable enough. It’s going to be difficult in the initial stages but you will gradually feel better and be glad that you took help.

The process is often challenging. And with all the stigma and taboos around us, starting somewhere will always be a tough decision, but leaving it behind is more dangerous. Learn to address it and come to terms with it.

For more severe cases like PTSD, depression and anxiety disorders, medical treatment may be required only through professional guidance. But the good news? Plenty of mental health resources are available, from experienced professionals to online support groups.

Taking care of your mental health isn’t just about dealing with struggles; it’s about building good habits that help you stay balanced and resilient. Here are some self-care strategies that you can apply to feel better.

• Eight hours of sleep and avoid screentime before bed.

• Exercising regularly, even 30 minutes a day, is good (walking, running, yoga, swimming).

• Eating a healthy diet will always be beneficial for you, so avoid eating junk and add more greens to your diet. It will keep your mind fresh!

• Drink plenty of water and fresh juice, and reduce your caffeine intake.

• Try something new, even outside your comfort zone; meditation and journaling can help ease your mind.

• Avoid excessive alcohol consumption it can make you reckless and make a hasty decision.

• Accept your feelings and talk to someone. You need to begin by accepting that what you feel is normal and that there are others who feel the same way. Talk to your loved ones and open up about your situation; this way, at least half of your burden will be settled through sharing. Bottling up will only lead to sudden outbursts, also called “mental breakdown”.

• If you feel like a family member would not understand what you feel, you can always seek professional help. Counselling is a good option to start, and you can gradually join support help groups and share experiences without fear of judgment.

• Everyone needs a time out from their busy, bustling life. If you are the sole provider from home, taking tiny breaks can be difficult, but if you aren’t, you will be overwhelmed, which might tamper with your professional performance.

Hence, take a pause in life and reflect on your achievements. This way, you will get a better version of yourself and may gain patience and even compassion towards others.

Pay attention to your signs, your mental health matters. If you’re feeling overwhelmed, struggling to cope or noticing these warning signs in yourself or a loved one, don't ignore them. Reach out for support, talk to someone you trust and consider seeking help.

Do not be embarrassed and always remember, help is closer thank you think, take the first step towards healing today!

Q1: What are the early warning signs of mental health problems?

A1: Early signs include mood changes, withdrawal, difficulty concentrating, and physical symptoms like fatigue and headaches. But it doesn’t necessarily mean you have some mental illness, it could be related to other medical conditions. Visit a mental health practitioner to rule out any possibilities.

Q2: How do I know if my mental health struggles are serious?

A2: If symptoms persist for weeks, interfere with daily life, or include suicidal thoughts, seek professional help immediately. Do not wait for it to worsen; one step at a time can make a huge difference. Always remember that it is curable and that you can heal from it.

Q3: Can poor physical health affect mental health?

A3: Yes, as previously mentioned, the body and mind are connected. Therefore, chronic illnesses, poor diet, and lack of sleep can contribute to mental health issues. Always look after your physical and psychological well-being and keep a balanced relationship.

Q4: Where can I seek help for mental health concerns?

A4: If talking to friends and family members does not work, and you still feel the same way, you can consult a therapist, counsellor, or mental health helpline for guidance.

Q5: What should I do if a loved one is showing warning signs?

A5: It is painful to see the people you care about struggle, but learning about mental health, offering support, encouraging them to seek help, and providing resources for professional care are some of the things you can do to help.