Life throws a lot at us. Whether it’s managing work deadlines, family needs, social lives or uncertain times in general, life can feel like you have nothing left to give. If you’ve ever felt completely overwhelmed for no reason, or just feeling low about life, consider this: you are not alone.
Mental health is the overall emotional, psychological, and social well-being that determines how you think, feel, and act. It is a state of well-being where an individual can cope with the normal stresses of life, work productively, realize their own abilities, and contribute to their community. Mental health is more than the absence of mental illness; it is a vital part of overall health at every stage of life.
Let’s break down some common feelings that can trip us up- stress, anxiety and depression
Stress: The Weight of the World on my Plate
What it is? It’s the way your body reacts to a demand, or a threat is stress. It’s the feeling that you get when you get stuck in traffic before important meeting or you miss your flight or when you have three appointments in a row. It is a reaction to a particular outside force.
In simple term stress your body’s alarm saying, ‘too much!’
A little stress or “Eustress” actually motivates you to finish the task on time or study for your test. If the stress continues too long called “distress” will lead to burnout, fatigue and headaches.
Common symptoms for stress include-
Physical symptoms:
- Tense muscles
- Headaches
- Fatigue
- Upset stomach
- Trouble sleeping
Emotional/Mental symptoms:
- Feeling overwhelmed
- Irritable
- Anxious
- having racing thoughts
Anxiety: What If Loop
What Anxiety is? It is the often stress or feeling of worry or fear about future events. It is less about current events and more about what’s next or worrying about potential things happening in the future, like what if I don’t meet the deadline? Or what if something goes wrong?
The difference between stress-
Stress is reacting to what’s happening now
Anxiety is worrying about what happens next
Common Anxiety symptoms include-
Physical symptoms:
- Pounding heart
- Rapid breathing,
- Sweating,
- Trembling,
- Feeling restless
Physical symptoms:
Emotional/Mental symptoms:
- Excessive worry about the future
- Feeling a sense of dread
- Difficulty focusing
Depression: The Heavy Blanket Feeling
What it is: Depression is more than a bad day or sadness after a meeting. For weeks or more, you may experience a intense sadness, loss of interest or pleasure, and low energy that affects your thoughts, feelings, and ability to carry out daily tasks.
To put it simply: Imagine that everything is covered by a thick, damp blanket. Things that used to make you happy, like hobbies, seeing friends, or eating your favourite food, suddenly feel uninteresting or take a lot of energy to do.
Depression is Not a Choice: Depression is a medical condition that is impacted by life events, biology, and the environment. Telling someone who is depressed to “just cheer up” is akin to telling someone who has a broken leg to “just walk it off.”
Common symptoms for depression include-
Physical symptoms:
- Major change in sleep (too much/too little)
- Persistent fatigue,
- Changes in appetite/weight
- Unexplained aches.
Emotional/Mental symptoms:
- Loss of pleasure in life
- Persistent sadness or emptiness
- Feeling worthless or guilty,
- Difficulty concentrating.
Simple Self-Care Techniques for Better Today
Having a better understanding of these emotions is important, but what do we do with them? Here are some easy, practical coping strategies that can help whether you’re feeling stressed, anxious or depressed.
The Pause Power
You must purposefully press the pause button when your alarm goes off (due to a stress or anxiety spike).
- The 4-7-8 breath: this is a quick reset for your nervous system.
- Exhale completely through your mouth, making a whoosh sound.
- Inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth, making a whoosh sound for a count of 8. Repeat 3-4 times. It calms your heart rate almost instantly.
- The 5-4-3-2-1 method: ground yourself in the present
The future is where anxiety resides. Grounding uses your five senses to bring you back to the present. When you’re feeling overwhelmed, pause, look around and name:
- 5 things you can see (e.g., the clock on the wall, or a person next to you).
- 4 things you can feel (e.g., your feet on the floor, the texture of your t-shirt).
- 3 things you can hear (e.g., traffic outside, birds chirping outside, your own breath).
- 2 things you can smell (e.g., coffee, fresh air).
- 1 thing you can taste (e.g., taste of your mouth, water).
Small Wins Matter
When you feel weighed down, huge tasks feel impossible. Focus on micro-achievements—things so small they can’t fail.
Make sure you are hitting the bare minimums: drink a glass of water, eat something (even if it’s toast), and wash your face. These small acts of self-care are huge when you’re struggling.
Most importantly, reach out to people you trust, talk to your close people, friends, family and seek peer support or professional help if the feelings are:
- Lasting for two weeks or more.
- Getting in the way of your work, relationships, or basic self-care.
- Feeling unbearable.
Seeking help show of strength, not weakness. There are professionals who are trained to help you achieve your goal for emotional well-being because you deserve it. Today, take that first little step. You’re capable!