Recognising the Signs of Mental Health Problems

Author: Therapy-with-Ben

Realising that you or someone you care about might be struggling is a huge and often difficult first step. The common signs of mental health problems usually show up as ongoing changes in feelings, behaviours, and even our physical health. These shifts are signals, letting us know it's time to pay a bit more attention to what's happening on the inside.

This guide is here to offer some clear, straightforward information to help you spot these changes.

Looking at the UK's Mental Health Picture

Mental health isn’t a simple on-or-off switch; it’s more like a spectrum. We all have good days and bad days, but sometimes those emotional dips become more intense and stick around for longer, really starting to get in the way of daily life. Catching these early signs is the essential first move towards getting support and starting to feel better again.

And it’s more important than ever to be aware, especially when you look at the sheer scale of mental health challenges across the UK. The statistics show just how common these issues are, affecting people in every town and city.

It's estimated that roughly 1 in 4 adults in England will face a mental health problem each year. This really brings home how widespread these experiences are and shows you’re far from alone in what you might be feeling.

Why Talking About This Is So Important

Knowing these numbers helps to take the sting out of the conversation. When you realise just how many of us are going through something similar, it helps to chip away at the stigma that can stop people from asking for help.

The data also points to certain patterns. For instance, women are often more likely to experience common mental health problems than men, with young women between 16 and 24 showing the highest rates. You can dig deeper into the latest mental health statistics if you're interested.

This guide will walk you through the specific emotional, behavioural, and physical clues that might suggest something more is going on. We'll explore:

• Emotional shifts, like a sadness that just won’t lift or a feeling of being constantly on edge.

• Behavioural changes, such as pulling away from friends or finding your daily habits have gone out the window.

• Physical symptoms, like feeling wiped out all the time or having aches and pains you can’t explain.

By looking at these signs of mental health problems together, the aim is to give you the confidence to recognise when things feel off—for you or for someone else. That awareness is the first, and most powerful, step you can take.

The Emotional Warning Signs You Should Not Ignore

Often, the first clues that something isn't quite right with our mental wellbeing come from our emotions. These aren't necessarily the dramatic, Hollywood-style breakdowns we see on screen, but something far more subtle. Think of them as persistent feelings that settle in and just refuse to leave. It's all too easy to dismiss them as a "bad week," but learning to listen to these emotional shifts is a crucial first step in recognising a potential mental health problem.

One of the most common signs is a low mood that simply doesn’t seem to lift. This is more than just feeling sad for an afternoon; it's a heavy, lingering feeling of hopelessness or emptiness that can cast a grey shadow over your entire world. When this kind of persistent sadness takes hold, it can feel impossible to find joy in anything at all.

This often goes hand-in-hand with a significant loss of interest in the things you once loved. Hobbies, social events, or passions that used to light you up might now feel like a chore, or you might find yourself feeling completely indifferent towards them.

Overwhelming Worry and Irritability

Another powerful emotional flag is overwhelming anxiety. We all get anxious from time to time, but this is different. It’s a constant sense of dread or worry that feels totally out of proportion to whatever is happening, making it incredibly difficult to relax or focus on everyday life.

Imagine persistent anxiety as a faulty smoke alarm that's constantly blaring. Even when there's no real fire, the noise is exhausting. It keeps your entire system on high alert, making it impossible to ever feel calm and settled.

Living in this state of high alert can also lead to increased irritability or anger. You might find yourself snapping at loved ones over minor things or feeling a constant frustration simmering just below the surface. Managing these intense feelings is a real challenge, but understanding [what emotional regulation is and how to master it](https://www.therapy-with-ben.co.uk/post/what-is-emotional-regulation-and-how-to-master-it) can give you invaluable tools for getting back in the driver's seat.

Duration and Intensity Matter

So, how do you tell the difference between a temporary rough patch and a more significant struggle? It often comes down to two key factors: duration and intensity. Feeling down for a couple of days after a setback is a perfectly normal part of being human. But when these feelings hang around for weeks or even months and start getting in the way of your ability to function, that's a clear signal to seek support.

The intensity is just as important. If your anxiety is so severe that you're avoiding leaving the house, or your low mood makes it feel impossible to get out of bed, these are clear signs that you need help. Recent data paints a concerning picture, showing that the prevalence of depression in England has been steadily rising. Research reveals that between 2011 and 2022, the average prevalence climbed from 15.42% to 26.67%, with worrying disparities across different regions. You can explore more about these findings on depression rates in England.

Recognising these emotional warning signs isn't about self-diagnosing. It's about building self-awareness. It's about acknowledging that what you're feeling is real and significant—and that is the first, most courageous step you can take toward getting help and feeling better.

How Our Behaviour Can Change When We’re Struggling

Beyond what we feel on the inside, some of the most obvious clues that something is wrong with our mental health show up in our actions. When we’re having a hard time, our usual ways of doing things can shift quite dramatically. It’s not about becoming a totally different person overnight, but more of a noticeable drift away from your typical self.

One of the first things people often notice is a tendency to pull away from others. You might find yourself cancelling plans with friends you used to love seeing or dreading social events you once looked forward to. This isn't just about needing a quiet night in every now and then; it’s a consistent pattern of withdrawing from your support system, usually because being around people just feels utterly exhausting.

This retreat from your social circle often goes hand-in-hand with a dip in performance at work or school. Tasks that you used to handle with ease might now feel completely overwhelming. This can lead to missed deadlines, a real lack of motivation, or finding it impossible to concentrate. It’s not laziness – it’s a sign that all your internal energy is being used up just to cope.

When Daily Routines Get Disrupted

Big changes in basic habits like sleeping and eating are also massive red flags. These are often the first dominoes to fall when our mental wellbeing takes a hit.

Sleep can go to one of two extremes. You might find yourself lying awake for hours, your mind racing with anxious thoughts (insomnia). Or, you could be sleeping far more than usual (hypersomnia), using it as an escape but waking up feeling like you haven't rested at all. If you were always an early bird and now you can’t drag yourself out of bed, that’s a very real, tangible sign something’s up.

Your appetite can do a complete U-turn, too. Some people lose all interest in food and start losing weight without trying. Others might find themselves comfort eating and gaining weight as a result. There’s often no logic to it, but any significant, unexplained shift in your eating habits is something to pay close attention to.

This infographic shows just how common these signs are.

What these numbers tell us is that for most people, mental distress makes its presence known through these fundamental daily routines.

Neglecting Yourself and Leaning on Unhealthy Coping Skills

A slide in personal care is another classic sign. When simply getting through the day feels like climbing a mountain, things like showering, getting dressed, or keeping your home tidy can feel impossible. This isn't a conscious choice; it's a symptom of being completely drained, mentally and emotionally.

On top of this, some people might start relying more heavily on substances like alcohol or drugs to numb difficult feelings. This can quickly spiral into a dangerous cycle, where the substance offers a fleeting sense of relief but ends up making the underlying problem much worse in the long run. It's so important to recognise these shifts, and for anyone struggling, learning more about understanding patterns of behaviour can be a really useful starting point.

To help you connect the dots, here’s a quick summary of common behavioural changes.

Common Behavioural Shifts and What They Might Indicate

Behavioural Change	What It Looks Like in Daily Life	Why It Matters
Social Withdrawal	Repeatedly cancelling plans, avoiding calls, isolating from friends and family.	It cuts you off from vital support networks, increasing feelings of loneliness and making problems feel bigger.
Changes in Sleep	Sleeping much more or much less than usual, feeling tired no matter how much you sleep.	Sleep is crucial for emotional regulation. Disruption can worsen mood, anxiety, and concentration.
Altered Eating Habits	Significant weight loss or gain, loss of appetite, or emotional eating.	This can signal emotional distress and lead to physical health issues, compounding the problem.
Neglecting Self-Care	A decline in personal hygiene, letting your living space become messy or chaotic.	It's a visible sign of profound exhaustion and a loss of motivation to care for oneself.
Increased Substance Use	Drinking more alcohol, using drugs, or relying on medication to cope with feelings.	This is an unhealthy coping mechanism that can lead to dependency and worsen mental health.

Recognising these patterns is the first step. They aren't signs of weakness or personal failure.

Remember, these behaviours are not character flaws. They are symptoms—external expressions of an internal struggle. Seeing them as such is the key to approaching yourself or a loved one with compassion instead of judgement.

By putting these pieces together, you can get a much clearer picture of what’s going on and realise when it might be time to reach out for some professional support.

The Unseen Physical Symptoms of Mental Distress

While we often focus on the emotional and behavioural shifts when talking about mental health, it’s crucial to remember just how deeply our minds and bodies are connected. Emotional distress doesn’t just stay in your head; it has a habit of showing up as very real, physical symptoms that can be both confusing and disruptive.

Think of your body like a finely tuned instrument. When your mind is under prolonged stress or emotional strain, that instrument gets knocked out of tune, and you start to hear—and feel—the discord. These aren't imaginary pains. They are genuine physiological responses to psychological turmoil.

One of the most common ways this manifests is through unexplained aches and pains. You might find yourself with persistent headaches that paracetamol won’t touch, a chronic backache with no obvious cause, or stomach problems like cramps and indigestion that flare up out of nowhere.

When Fatigue and Anxiety Take a Physical Toll

Another powerful sign is chronic fatigue. This isn't just feeling a bit tired after a long week; it's a profound, bone-deep exhaustion that sleep doesn’t seem to fix. You can get a full eight hours yet wake up feeling as if you haven’t rested at all, making it a real struggle just to get through the day.

Anxiety, in particular, is notorious for creating a cascade of physical reactions. The body's "fight or flight" response, which is designed for short bursts of real danger, can get stuck in the 'on' position when you're dealing with chronic anxiety.

This constant state of high alert can lead to a whole host of unsettling symptoms:

• A racing heart or palpitations, which can easily make you feel like you’re having a heart attack.

• Dizziness or light-headedness, making it hard to feel stable and grounded.

• Shortness of breath or a feeling of tightness in your chest.

• Trembling or shaking hands and limbs.

These physical symptoms are your body’s way of sounding the alarm. They are tangible evidence that your nervous system is overloaded and struggling to cope with the emotional weight it's carrying. Dismissing them as 'just stress' overlooks their importance as vital clues.

Advocating for Your Whole Health

Understanding this mind-body connection is incredibly empowering. When you visit a GP for physical ailments that have no clear medical cause, knowing that your emotional state could be the root of the problem allows you to advocate for yourself far more effectively. It helps paint a more complete picture of your wellbeing.

By recognising that your recurring migraines or digestive issues could actually be signs of a mental health problem, you can start looking at your health as a whole. This knowledge gives you the confidence to explore therapies and support systems that address both the emotional and the physical aspects of your distress, leading you onto a more complete and lasting path to recovery.

Spotting Mental Health Signs in Children and Teens

Mental health struggles don't look the same in children and teens as they do in adults. In fact, the signs can be much harder to spot, often getting mixed up with the usual ups and downs of growing up. For parents and carers, the first real step in providing support is learning to tell the difference between a normal developmental phase and something that needs a bit more attention.

With younger children, what you're really looking for are significant shifts in their behaviour. This could be anything from frequent, intense tantrums that just seem way over the top for the situation, to slipping backwards on milestones. A classic example is a toilet-trained child who suddenly starts having accidents again. You might also see a sudden, unexplained drop in their performance at school.

For teenagers, the signs can be just as tricky, but they tend to show up in different ways. We all know moodiness is part of the teenage starter pack, but extreme and relentless mood swings could be a sign of a deeper issue. Other things to keep an eye out for are a teenager withdrawing completely from family life, developing a new obsession with negative or morbid topics, or any form of self-harm.

Understanding Today's Pressures

It's so important to approach these signs with a bit of compassion and context. The pressures on young people these days are huge, and trying to understand their world is absolutely key.

The online world, in particular, can have a massive impact on their mental wellbeing. Understanding the potential risks and helping them build safe online habits is a vital part of spotting any early signs of distress. If you're looking for a good starting point, a complete parent guide on online safety for kids is an incredibly helpful resource.

Just knowing how to start these conversations can change everything. It can help your child feel safe enough to finally open up about what they're going through.

The real secret is to look for a pattern of change from who they normally are. A single bad day is just a bad day. But a persistent shift in their mood, behaviour, or how they interact with friends that lasts for several weeks is a clear signal that it’s time to pay closer attention.

The need to be aware has never been more critical. Recent figures show a sharp rise in mental health issues among young people here in the UK. The Children's Society reported a staggering 50% increase in the likelihood of a young person having a mental health problem over just the last three years.

Even more telling is that 50% of all mental health problems are established by the age of 14. This really highlights why spotting the signs early is so vital. You can read more about these UK mental health statistics for young people. Starting a supportive conversation now could genuinely change their future.

Knowing When and How to Seek Professional Help

Recognising the emotional, behavioural, and physical signs we’ve talked about is a massive step forward. But the next, and arguably most crucial, part of the journey is knowing when and how to actually reach out for support. Taking that action can feel pretty daunting, but it’s a real sign of strength and self-awareness, not weakness.

So, when is it time to seek professional help? The clearest indicator is when your symptoms are persistent and are genuinely getting in the way of your daily life. If your mood, anxiety, or behaviours are negatively affecting your work, your relationships, or just your ability to look after yourself, that's a key signal that something needs to change.

If you are having thoughts of self-harm or suicide, it is essential to seek help immediately. Your safety is the priority, and there are people who want to support you. You can call the Samaritans for free on 116 123 at any time.

Navigating Your First Steps

For many people here in the UK, the first port of call is their GP. Your doctor is trained to discuss mental health concerns without judgement and can be a gateway to various NHS services, including talking therapies and more specialist care.

Preparing for this appointment can make it feel a lot less intimidating. Try to jot down a few notes beforehand about how you've been feeling, what symptoms you've noticed, and roughly how long they've been going on. This can really help you communicate your concerns clearly when you're in the room.

However, your GP isn't your only option. There are several pathways to getting the support you need, and finding the right one for you is what truly matters most. For a detailed breakdown of your choices, our article on [how to get therapy in the UK offers a practical guide](https://www.therapy-with-ben.co.uk/post/how-to-get-therapy-in-the-uk-your-practical-guide).

Exploring Other Avenues for Support

Beyond your GP, there are other excellent resources available that can provide both immediate and long-term help. It's worth knowing about them.

• NHS Talking Therapies: In many areas of England, you can now self-refer to NHS talking therapies (what used to be called IAPT) without needing to see a GP first.

• Private Therapy: Opting for private counselling often gives you more choice over the type of therapy and the specific therapist you see, usually with much shorter waiting times.

• Charity Support: Organisations like Mind and Rethink Mental Illness provide invaluable information, local support groups, and advice lines that can be a real lifeline.

Just knowing these options exist can empower you to take control. You are not alone in this, and reaching out is the very first step toward feeling better.

Common Questions About Mental Health Problems

It’s completely natural to have questions when you start to recognise potential signs of a mental health struggle, either in yourself or in someone you care about. Finding clear, straightforward answers can help demystify the whole experience and give you the confidence to figure out the next steps. Here are a few of the queries I hear most often.

Can I Recover from a Mental Health Problem on My Own?

While self-care strategies like getting more exercise or practising mindfulness are brilliant for your general wellbeing, most diagnosable mental health conditions respond best to professional support. Trying to go it alone can often just prolong the struggle and, frankly, make things feel even worse.

I often think of it like a broken bone. You might be able to manage a minor sprain with a bit of rest and ice, but a proper fracture needs a doctor to set it correctly so it can heal properly. Professional help gives you proven tools and strategies that are specific to what you're going through. Reaching out is a sign of strength, not a weakness.

How Do I Talk to a Loved One I Am Worried About?

The key here is to choose a calm, private moment to bring it up. It often helps to use ‘I’ statements, which shows you’re coming from a place of genuine care. For example, you might say, "I've noticed you seem a bit down lately, and I'm worried about you."

Try your best to avoid making accusations or jumping to conclusions. Your main goal is simply to listen without judgement, let them know their feelings are valid, and gently suggest they could think about getting some help. You could even offer to help them book an appointment with their GP. Just being a supportive ally can make all the difference in the world.

What Is the Difference Between a Bad Mood and Depression?

The three main things that set them apart are duration, intensity, and impact. We all have bad moods; they're usually temporary and often triggered by something specific. Depression, on the other hand, is a persistent low mood that hangs around for weeks or even months.

The feeling is also far more intense and usually comes with other signs, like a complete loss of interest in things you once loved. Most importantly, depression gets in the way of your ability to function in your daily life—at work, at home, and with friends.

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If you recognise these signs in yourself and feel ready to talk, Therapy-with-Ben offers a safe, supportive space to explore what you're going through. Learn more about how counselling can help by visiting https://www.therapy-with-ben.co.uk/mental-health-counsellor