This is not a checklist for a diagnosis, and having one or two of these does not mean something is wrong with you. Only a qualified professional can assess what is going on. What the signs below have in common is that they are worth talking about with someone trained to help.
The National Institute of Mental Health (NIMH) suggests seeking professional help when severe or distressing symptoms have lasted two weeks or more. Duration matters, and so does how much something is getting in the way of your life. You also do not need to wait for things to be severe. Many people start therapy because something feels heavy and they would like to understand it.
The list
1.Your mood has been low or flat for more than a couple of weeks
Mood
Everyone has bad days. A low, empty or flat mood that sticks around most of the day, nearly every day, for two weeks or longer is different. NIMH lists that pattern among the symptoms of depression and uses the same two-week marker as a point to seek professional help.
It can also look less like sadness and more like nothing much mattering. Our article when low mood will not lift goes into this in more depth.
2.Things you usually enjoy have lost their pull
Interest
Loss of interest in things you usually find enjoyable is on NIMH's list of reasons to seek help. It often creeps in quietly. You skip the walk, stop calling a friend back, or go through the motions of a hobby without feeling much.
3.Your sleep or appetite has changed
Body
Trouble sleeping, sleeping much more than usual, eating noticeably more or less, or weight changes you did not plan are all listed by NIMH and NAMI. They can have physical causes too, so a check-up with your doctor is a sensible first step alongside talking to someone.
4.Worry is taking up more room than it should
Anxiety
NAMI lists excessive worrying or fear as a common sign. In practice it can mean replaying conversations, bracing for bad news, or feeling on edge even when nothing is wrong. If worry has become the background noise of your day, it is worth talking about.
5.It is harder to concentrate or keep up with daily tasks
Functioning
Difficulty concentrating and being unable to complete usual tasks both appear on NIMH's list. So does difficulty getting out of bed in the morning because of mood. You might notice emails piling up, reading the same page twice, or ordinary chores feeling like a mountain.
6.You are more irritable, frustrated or angry than usual
Irritability
Feelings of irritability, frustration or restlessness are on NIMH's list, and NAMI lists prolonged or strong irritability or anger. People around you may notice this before you do, especially partners and children.
7.You are pulling away from people
Connection
NAMI lists avoiding friends and social activities as a common sign. It can feel like a choice at first, just wanting to rest, and then become hard to reverse. If you notice that you are turning down more than you accept, it is worth asking why.
8.You are leaning on alcohol or other substances to get through
Coping
NAMI includes overuse of substances like alcohol or drugs among its common signs. A good therapist will not judge this. It is useful information about how much you are carrying and what you have been using to manage it.
9.Your body is aching without a clear cause
Physical symptoms
NAMI lists multiple physical ailments without obvious causes, such as headaches, stomachaches and vague aches and pains. See your doctor first to rule out medical causes. If nothing explains it, stress or low mood may be part of the picture.
10.A loss, change or relationship strain keeps pulling you back
Life events
Not every reason for therapy is a symptom. The CDC notes that health issues, divorce or the death of a loved one can be very challenging, and suggests talking with a professional who can help. The same goes for a move, a new role or a relationship that keeps circling the same argument.
If you find yourself returning to one event or situation again and again without it getting easier, that alone is a good reason to talk it through.
If you are thinking about suicide
Thoughts of death or suicide are not something to wait on. If you are thinking about suicide or are in crisis, call or text 988 to reach the 988 Suicide and Crisis Lifeline, available 24 hours a day. If you or someone else is in immediate danger, call 911.
What to do next
NIMH suggests talking to a primary care provider, who can refer you to a qualified mental health professional. You can also contact a therapist directly. Our guide to what to expect from psychotherapy explains how the first sessions usually go.
If you are in the Charlotte area, our guide to therapists in Charlotte compares local practices. To ask about working with Laura Bass Counseling, you can get in touch here.
- Write down what you have noticed and roughly how long it has been going on
- Note what makes it better or worse
- Bring the list to your first appointment, with your doctor or a therapist
Questions people ask
- Do I need a diagnosis to see a therapist?
- No. Many people see a therapist for stress, a relationship, grief or a life change. If you plan to use insurance, your plan may have its own requirements, so it is worth asking the therapist or your insurer.
- How long should I wait to see if it passes?
- NIMH uses two weeks of severe or distressing symptoms as a point to seek help. You can reach out sooner, and you should get help right away if you have thoughts of harming yourself.
- Should I see my doctor or a therapist first?
- Either is a reasonable start. A primary care provider can rule out physical causes and make a referral, and a therapist can help you talk through what is happening.
Sources
- Caring for Your Mental Health, National Institute of Mental Health
- Seasonal Affective Disorder (includes the symptoms of depression), National Institute of Mental Health
- Help for Mental Illnesses, National Institute of Mental Health
- Warning Signs and Symptoms, National Alliance on Mental Illness (NAMI)
- Improving Social Connectedness, Centers for Disease Control and Prevention
Published by Laura Bass Counseling as general information, not personal advice or an endorsement. Details change: confirm anything you rely on with the organization itself. Published .