Feeling stressed or down isn’t fun, but that doesn’t automatically mean you’re dealing with a mental illness.
Stress and sadness are part of life, but how do you know if you’re dealing with something more serious? It’s easy to overthink or downplay what you’re going through, so it’s important to figure out the difference between temporary emotions and a real mental health issue. Here are some ways to get clear about what you’re facing. You shouldn’t be diagnosing yourself, by any means, but understanding the difference between a temporary rough patch and a mental health issue is important. Be honest with yourself, and if you think you could use some outside help, don’t wait too long to get it.
Look at the length of time you’ve been feeling this way.
If you’ve been feeling off for a couple of days or even weeks, it might just be a bad patch. But if it’s been dragging on for months with no sign of change, that’s a red flag. Temporary stress and sadness come and go with situations, but mental illness sticks around. If the feeling has become your new normal, that’s when you need to take a step back and assess if something deeper is going on.
Check if it’s affecting your ability to function.
Stress can be annoying, but it usually doesn’t make you drop everything. Mental illness, on the other hand, gets in the way of how you live your life. Are you skipping work, neglecting relationships, or not taking care of basic needs like eating or hygiene? If you’re finding it hard to keep up with daily tasks for a significant amount of time, that’s a sign something bigger is at play.
Pay attention to how your body reacts.
Stress has physical symptoms—tight shoulders, headaches, or a racing heart. But mental illness can take that to another level. Are you constantly exhausted, feeling physically ill, or experiencing extreme changes in appetite or sleep patterns? If your body seems to be screaming that something’s wrong, and it’s more than just feeling tense, it’s time to stop brushing it off.
Ask yourself if you can shake it off.
Everyone feels low sometimes, but mental illness doesn’t let you just move on. When you’re stressed or sad, usually you can take a break, do something you enjoy, or talk it out and feel better. With mental illness, those things don’t help, and it feels like you’re stuck in a rut you can’t escape. If you’ve tried to cheer yourself up or get back on track and nothing’s working, it’s more than just a rough patch.
Consider if it’s affecting your relationships.
Stress can make you snappy, but people tend to get over it once the stressful situation is done. Mental illness often causes long-term changes in how you relate to others. If your moods, anxiety, or feelings of detachment are straining your relationships, and you don’t feel like yourself in social situations anymore, it’s time to question if something more serious is happening.
Notice any extreme behaviours.
It’s normal to have an emotional reaction to stress or sadness, but mental illness can lead to more extreme behaviours that don’t make sense in the context of what’s happening. Are you withdrawing from everyone? Engaging in reckless or harmful activities? Doing things that are out of character? If you’re not just reacting to a bad day but acting in ways that seem off, that’s a sign it could be mental illness.
Evaluate if you’re losing interest in things you used to care about.
When you’re stressed, you might not have time for hobbies, but they’re still on your radar. Mental illness, however, can make you stop caring about things that used to matter. If you’re completely uninterested in activities, people, or goals you used to enjoy, that’s a clue that it’s more than just feeling overwhelmed.
Notice if you’re isolating yourself more than usual.
Everyone needs alone time, especially when stressed. But mental illness can make you retreat from the world in a way that isn’t just about needing a break. If you’re consistently avoiding people, not answering messages, or turning down invites—even from those close to you—this is more than just a bad mood. It could be a sign you’re withdrawing for deeper reasons.
Think about how you view the future.
When you’re stressed, it might feel like everything’s chaotic, but deep down you know things will get better eventually. If you’re struggling with mental illness, you might not have that same hope. Does the future seem bleak or pointless? Are you constantly dreading what’s ahead? This shift in thinking about what’s next is a serious sign that it’s more than just stress.
Check if you’re self-medicating.
When life gets tough, some people might have an extra glass of wine or splurge on some comfort food. But if you’re regularly using alcohol, drugs, or other unhealthy behaviours to numb your feelings, that’s a sign of something bigger. Coping mechanisms like these can indicate you’re dealing with something more than just a stressful period—you might be trying to manage a mental health issue.
Ask yourself if this feels different from past stress.
You’ve been stressed before, right? So how does this compare? If this time feels different—harder to manage, heavier, or more overwhelming—that’s a big clue. Mental illness often has a distinct weight to it that normal stress doesn’t. If you’re experiencing something you’ve never felt before, especially with no clear reason, don’t ignore it.
Consider if you’re fixated on negative thoughts.
Everyone has bad days, but when you’re mentally ill, those bad days can spiral. Are you stuck in a loop of negative thinking that you can’t snap out of? Do you find yourself constantly focusing on worst-case scenarios, feeling worthless, or thinking things will never get better? That constant cycle of negativity is a warning sign that you’re not just feeling low—you could be dealing with a mental illness.
