2. How to Know When You’re Not OK

We all feel a wide range of emotions from time to time — and that’s completely normal.

But sometimes, our emotional experience can tip into something deeper and more concerning. So how do you know when you’re not okay?

This lesson helps you recognise the signs that your mental health may be under strain — and why that matters.

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💬 All Feelings Are Valid — But Intensity and Duration Matter
Everyone experiences emotional ups and downs.

But when feelings become more intense, last longer, or begin to impact your ability to function, they may be a sign that something deeper is going on.

Think of your mental health like a scale from 1 to 10:

• 10 = thriving, calm, energised, and fulfilled
• 1 = overwhelmed, barely coping, or unable to function

Take a moment to check in with yourself:

• How have you been feeling over the past few weeks?
• What about the past few months or the last year?
• Are things improving, staying the same, or getting worse?

If your rating stays low over time — or if you’re finding it harder to cope — it may be time to consider speaking up or reaching out.

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⚠️ Recognising Your Warning Signs
Warning signs are your body and mind’s way of saying: something’s not right.

They can affect your:

• Emotions
• Thoughts
• Behaviours
• Physical health

There’s no universal checklist — your warning signs are personal to you. But here are some common signs to reflect on:

Emotional Signs

• Feeling constantly overwhelmed or irritable
• Numbness or lack of motivation
• Intense loneliness or dread
• Believing things will never get better
• Extreme emotional outbursts or tearfulness

Cognitive Signs

• Racing thoughts or constant worry
• Difficulty concentrating or making decisions
• Forgetfulness
• Negative or suicidal thinking
• Confusion or disconnection from reality

Behavioural Signs

• Withdrawing from loved ones
• Avoiding responsibilities or enjoyable activities
• Procrastination or impulsiveness
• Using substances more frequently
• Noticeable drop in work performance

Physical Signs

• Trouble sleeping or changes in appetite
• Headaches, muscle tension, or stomach issues
• Fatigue or low energy
• Rapid heart rate, dry mouth, or shaky hands
• Reduced interest in sex or intimacy

Important: These signs don’t always mean there’s something “wrong.” But if they last a long time or disrupt your life, it may be time to take action.

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🔥 Understanding Your Triggers
Triggers are external events or situations that make it harder to cope emotionally.

They’re often rooted in past experiences, beliefs, or trauma — and they’re different for everyone.

Common triggers might include:

• Arguments with loved ones
• Negative feedback or rejection
• Anniversaries of loss
• Isolation or financial stress
• Certain smells, sounds, or environments
• Being left out or overlooked
• Witnessing something distressing

Sometimes, a trigger can also become a warning sign. For example, poor sleep might be a trigger and a sign you’re already stressed.

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✅ So When Should You Seek Help?
Ask yourself:

• How long has this been going on?
• How much is it impacting my life, relationships, or work?

If these warning signs or triggers are persistent, distressing, or limiting your ability to live well, it’s a strong indicator that you may need support.

Speaking up isn’t weak — it’s wise.