Learn to recognize the signs of low mental well-being—and what you can do to feel better.
Have you ever stopped to think about your mental well-being? Most of us don’t. When we notice a scratchy throat or a runny nose, we immediately recognise the symptoms of a cold. But what about when we start struggling to fall asleep, feel irritable with our family, or lose interest in socializing and doing the things we used to enjoy?
We often brush off these changes. Even if we notice them, we might think, “That’s just life,” or “It’s probably just stress.” But just like physical symptoms tell us we’re not 100% physically well, emotional and behavioural changes can signal that we’re not mentally well either.
And while we usually know what to do when we’re physically unwell—rest, hydrate, take vitamins—we tend to ignore or minimise signs of a “mental cold.” These symptoms can hang around for weeks or even months, lowering our resilience and making us more vulnerable to mental health problems.
The good news? Just like you can recover from a cold, you can take proactive steps to improve your mental well-being—and prevent those early symptoms from developing into more serious concerns.
What Is Mental Health and Mental Well-Being?
As human beings, we’re made up of body, mind, and spirit. From a young age, we’re taught how to look after our physical health—how to eat well, exercise, and seek medical help when something feels off. But many of us grow up knowing very little about mental health: how to take care of our emotional well-being, or what to do when something feels wrong on the inside.
According to the World Health Organization (WHO), health is not just the absence of disease. You may not be physically ill, but if you’re sedentary, not sleeping well, or eating poorly, your physical well-being is likely low. The same holds true for mental health.
Mental Health ≠ Absence of Mental Illness
Mental health isn’t just the absence of a mental disorder. It’s a state of well-being in which you can:
- Cope with the normal stresses of life,
- Work productively,
- Build meaningful relationships,
- And contribute to your community.
Mental well-being includes emotional, psychological, and social well-being. It’s not the same as momentary happiness, which fluctuates—it’s about a sustained sense of balance, contentment, and resilience (WHO, 2018).
What Influences Mental Well-Being?
Your mental well-being is shaped by a mix of:
- Internal factors like personality traits (e.g. optimism, self-esteem, resilience),
- Life events such as relationship breakdowns, unemployment, or grief,
- And broader influences, including events like the COVID-19 pandemic or political instability.
Signs Your Mental Well-Being May Be Low
If you’re wondering about the state of your mental well-being, the following signs and symptoms can help you reflect. Keep in mind: this is not a diagnostic tool, but a way to build awareness.
Once you become aware of how you’re feeling, thinking, and behaving, you can take small, meaningful steps to support your well-being.
Emotional and Cognitive Symptoms
- Feeling anxious, restless, or irritable
- Low mood or persistent sadness
- Feeling overwhelmed, hopeless, or emotionally drained
- Negative thinking or ruminating
- Racing thoughts or difficulty concentrating
- Forgetfulness or indecisiveness
- Low motivation or creativity
- Feeling guilty, worthless, or fearful of failure
Behavioural Symptoms
- Changes in appetite (eating more or less)
- Sleep disturbances (sleeping too much or too little)
- Withdrawing from others
- Loss of interest in activities you usually enjoy
- Decreased physical activity
- Increased use of substances like caffeine, nicotine, alcohol, or medication
- Unusual irritability, aggression, or silence
Physiological Symptoms
- Tiredness or low energy
- Headaches, dizziness, or muscle tension
- Digestive issues (e.g. diarrhoea, constipation, heartburn)
- Heart palpitations or shortness of breath
- Difficulty sleeping
- Decreased libido
What Can You Do to Improve Your Mental Well-Being?
If you’ve noticed some of the above signs, take a few days to observe how they evolve. Are they temporary or persistent? Have others noticed changes in you? You might also speak with a close friend or family member to gain perspective.
Whether your symptoms are new or long-standing, there are evidence-based ways to boost your mental well-being:
Connect with Others
Meaningful connection is a key pillar of mental well-being. Whether it’s a chat over coffee, a heartfelt phone call, or shared laughter, relationships give us a sense of belonging and support.
Be Physically Active
Movement releases endorphins and boosts brain function. Even a walk around the block, dancing in your kitchen, or light stretching can have a powerful impact on mood and stress levels.
Learn Something New
Trying new things or learning new skills stimulates your brain’s reward system, increases dopamine, and helps build confidence and self-esteem. It doesn’t need to be big—cooking a new recipe or picking up a hobby counts!
Practise Kindness and Generosity
Helping others—whether through a small act of kindness or volunteering—can boost feelings of purpose and connection. Giving is good for both your mental health and your community.
Be Mindful and Present
So much of our time is spent in the past or the future. Mindfulness brings you back to the now. You can start with simple breathing exercises, mindful walks, or a few quiet moments of awareness during your day.
When to Seek Professional Help
If you’re unsure about your mental well-being—or you’re worried about someone else—don’t hesitate to reach out. Speaking with a counsellor or psychologist can help you explore what’s going on, understand your symptoms, and develop a plan to feel better.
You don’t need to wait until things are “bad enough.” The earlier you seek support, the easier it is to return to balance.
Take the First Step
If this article resonated with you, you’re not alone. At Cornerstone Counselling, I offer a safe, non-judgemental space to explore your mental well-being and take practical steps towards feeling better.
👉 Book your free 15-minute phone consultation here.
👉 Or read more about my counselling services here.
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