Friends of A.S.H. Supporting Recovery Together: Friends of ASH x Samaritan Center

Key Takeaways: Mental health is just as vital as physical health —both must be cared for to achieve true well-being. Stigma and misunderstanding often prevent people from seeking help , but mental health issues are real and valid. Everyday habits like sleep, movement, nutrition, and connection significantly support mental and physical health. Therapy and professional support are acts of strength , not weakness—they’re essential tools for healing. Checking in with yourself and finding purpose builds resilience and keeps your mental and emotional health on track. We often applaud perseverance and grit, celebrating those who “power through” life’s challenges with unflinching resolve. But somewhere along the way, we’ve internalized the dangerous myth that strength lies in ignoring mental pain—that if our bodies are functioning, we must be fine. Yet, what happens when the wound is invisible, when the ache isn’t in the muscles but in the mind? An estimated 59.3 million adults experienced a mental illness . That’s 1 in every 5 Americans . These numbers highlight a critical truth: mental health challenges are more common than many realize, affecting our friends, family members, coworkers, and neighbors. The conversation around mental health is no longer optional—it's essential. Mental health is not a secondary concern, nor is it a luxury; it’s foundational. Without it, even the strongest body begins to falter. It’s time we step beyond the outdated “mind over matter” mantra and recognize that true wellness requires both mind and body in harmony. Why Mental Health Isn’t Taken Seriously Mental health has long been overlooked and misunderstood, both historically and culturally. For centuries, individuals struggling with mental health issues were hidden away, institutionalized, or subjected to inhumane and degrading treatments. Their symptoms were often dismissed, mocked, or deemed imaginary—seen not as legitimate medical concerns, but as signs of weakness or moral failure. It wasn’t until the 20th century, with the rise of psychology and neuroscience, that mental health began to gain recognition as a serious and treatable medical issue. Yet, despite scientific progress, deeply rooted stigma and societal misconceptions persist. One reason mental health still isn't taken seriously is because its struggles often don’t leave visible marks. Unlike a broken bone or high fever, conditions like anxiety, depression, and trauma are invisible and frequently misunderstood. They’re too often brushed off as “just stress” or “a rough patch,” especially by generations raised to believe that willpower alone—“pulling yourself up by the bootstraps”—is the solution to every problem. This mindset creates a dangerous gap in understanding: it fails to see that an illness of the mind can be just as painful, debilitating, and life-threatening as one of the body. Cultural stigma plays a significant role as well. Mental illness is still too often equated with weakness, instability, or personal failure. This leads to silence, shame, and a fear of being judged—causing many people to suffer in isolation. The numbers we do have only reflect those who were willing or able to seek help, meaning millions more are likely suffering quietly, without support or recognition. That’s why organizations like Friends of ASH are working to change the narrative. It's not enough to simply acknowledge mental health—we must actively prioritize it, normalize the conversation, and build communities where seeking help is taken seriously. Mental Health: Is It More Serious Than Physical Health? While the comparison isn’t meant to downplay physical illness, it’s important to recognize that suffering from mental illness is—and should be—considered just as serious as battling a physical condition. Many mental health disorders have measurable, biological effects on the body and brain. Psychologically, chronic conditions like depression, anxiety, PTSD, and bipolar disorder alter brain chemistry and structure . They disrupt neurotransmitters such as serotonin, dopamine, and cortisol—chemicals that regulate; Mood Energy Sleep Appetite And the body's response to stress When these systems are imbalanced, the effects are not just emotional or behavioral; they manifest in physical symptoms, including; Fatigue Chronic pain Insomnia Headaches Digestive issues And weakened immune function. From a scientific standpoint, ongoing psychological stress has been shown to increase inflammation in the body—a key contributor to a wide range of physical illnesses such as Heart disease Diabetes Hormonal Disorder Autoimmune disorders, And even certain cancers. When the body is exposed to prolonged mental distress, the stress response system, particularly the hypothalamic-pituitary-adrenal (HPA) axis, is overstimulated . This leads to the overproduction of stress hormones like cortisol, which over time can damage vital systems in the body. What starts as a mental or emotional struggle can evolve into a full-body health crisis, affecting everything from cardiovascular health to cognitive function. Calling mental illness a “cancer of the mind” in severe cases is not farfetched—it reflects the invasive, destructive nature of these conditions. Just like cancer, mental illness can quietly grow, spreading into every aspect of a person's life, undermining relationships, productivity, self-worth, and physical health. Left untreated, mental health disorders can be fatal, with suicide remaining one of the leading causes of death globally, with 1 suicide every 11 minutes . Despite decades of research, factual statistics, and increased awareness, mental illness still isn’t treated with the same level of seriousness, urgency, or compassion as physical illness. While progress has been made, the conversation must continue—emphasizing that true health involves both the mind and the body. One cannot be prioritized over the other; they are deeply interconnected. Supporting whole-person health means recognizing that mental and physical well-being go hand in hand—and through intentional, healthy practices, both can be strengthened together. 10 Ways to Stay Healthy Physically and Mentally: 1. Prioritize Sleep Your brain processes emotional experiences and regenerates cognitive function during sleep. Chronic sleep deprivation disrupts mood regulation, concentration, and resilience. It increases anxiety and depending on the length of time deprived can increase paranoia. Aim for 7–9 hours each night and go to bed before 11pm. This helps to reduce the likelihood of your cortisol to spike up again and to get quality sleep. TIP: Create a calming bedtime routine, power down devices an hour before bed, and keep your sleep environment cool and quiet. 2. Move Daily Exercise is one of the most powerful—and underrated—mental health tools available. Movement stimulates the release of serotonin and endorphins, nature’s antidepressants, helping to elevate mood and reduce anxiety. You don’t need to go out of your way or overwhelm yourself, start small—walking, stretching, dancing in your kitchen, or yoga all count. A little daily motion keeps both body and mind more flexible. TIP: Ask a friend to start taking walks with you, you can catch up, release stress, enjoy outside, and get in your exercise! 3. Eat Nutrient-Rich Foods There’s a direct link between your gut and your brain—a connection psychologists now refer to as the “gut-brain axis.” Diets high in processed sugars and low in nutrients can increase the risk of depression. Incorporate whole foods like leafy greens, berries, fatty fish, nuts, and seeds. What you eat feeds not just your body, but your mental clarity, emotional stability, and energy levels. TIP: Don’t overwhelm yourself with too many fast changes. Add in more water and a vegetable at each meal. 4. Practice Mindfulness Mindfulness isn’t just about sitting still—it’s about coming home to yourself. Whether it’s deep breathing, journaling, guided meditation, or even mindful walking, these practices bring your attention to presence and reduce mental chatter. Mindfulness helps to support stress levels, mitigating the effects from a high stress response and overall increasing self- awareness. TIP: Start small, take 3 deep breaths in through your nose and out of your mouth. Count to 4 as you breathe in and count to 4 as you breathe out. 5. Stay Connected Loneliness is a leading cause of people suffering. Community and strong social bonds are linked to lower rates of anxiety, depression, and even mortality. To know you have a support system of people to turn to and count on brings a sense of safety and meaningful connection. It’s not about how many people you know; it’s about feeling seen, heard, and valued. TIP: Invite a friend to have a coffee this week or try something new in your community! 6. Limit Screen Time Digital overload can overstimulate the brain, impair sleep, and fuel feelings of inadequacy and anxiety—especially from social media. Social Media’s impact on mental health has increased over the years with more usage, ways to receive instant gratification, the algorithm, idealizing content, and internet bullying. A 2023 study found that 48.3% of frequent social media users reported depression and 22.6% reported anxiety, with nearly one in five experiencing both conditions. Among teens who use social media daily, 56% report at least some depressive symptoms, compared to 39% of those who use it weekly or less. TIP: Set intentional boundaries around screens: no devices at the dinner table, use “do not disturb” modes during rest hours. 7. Seek Professional Help Mental Health Struggles are nothing to be shy of or to brush off. Just as you would see a Doctor for an infection or an open wound, you would seek a Mental Health professional for depression, anxiety, or other wounds within the mind. Therapy, counseling, and psychiatric care are critical resources, not last resorts. Whether you’re in crisis or simply feeling “off,” reaching out to a mental health professional is a powerful act of self-respect. Healing often begins with one brave conversation. TIP: Visit NAMI or Psychology today to see what services are available to you and in your area. You can also call your insurance (if applicable) or call *988. 8. Set Boundaries Emotional burnout often comes from saying “yes” when you really need to say “no.” Boundaries are not walls—they’re self-protection. Over time a lack of boundaries can cause you to extend beyond your capacity and push yourself past your limits, find yourself in toxic patterns or relationships, and give when you don’t have enough to give. This can give rise to mental, emotional and physical exhaustion. TIP: Practicing saying No to small things so that you can become more comfortable with the saying the word and not feeling guilty. 9. Engage in Purposeful Activities Having a sense of meaning can be a strong protective factor against depression and anxiety. Feeling like you have something to do that gives you meaning and brings joy, can help bring perspective when your mind is in a dark place. Purpose fuels motivation, resilience, and a deeper sense of satisfaction. It reminds you that your life matters—because it does. TIP: Volunteer for a cause that moves you or start a creative project! 10. Check In With Yourself Self-awareness is your internal compass. Taking time to reflect—through journaling, quiet walks, or simply pausing during your day—helps you recognize when you’re veering off track emotionally or physically. Know your limits and ask friends to help you be accountable. TIP: Ask yourself: “How am I really feeling right now?” Allow yourself to answer without judgement. Writing can be helpful in self reflection. In a world that glorifies constant hustle and often overlooks the silent struggles happening within, recognizing mental health as equally vital to physical health is a powerful and necessary shift. True wellness isn’t about choosing between the body or the mind—it’s about caring for both, because they are inseparably linked. Through small, intentional daily practices—whether it’s rest, movement, mindfulness, or connection—we build resilience, enhance clarity, and lay the groundwork for lifelong well-being. We’ve ignored mental health for far too long, and the cost is becoming painfully clear. It’s affecting our families, our workplaces, and our communities at alarming rates. But the truth is: much of this is preventable. Support is available, treatment is effective, and no one should suffer in silence. No one should fear judgment, stigma, or shame for simply needing help. The more we learn to understand the full scope of the human experience—mind, body, and spirit—the more we can build a society that values and supports whole-person health. It’s time to stop pushing through and start paying attention—because real healing begins with awareness, compassion, and action. Organizations like Friends of ASH are leading this movement, working to rewrite the narrative around mental health by offering support, raising awareness, and building safe, inclusive communities where healing is possible and hope is restored. Our mission is clear: to ensure mental health is no longer an afterthought, but a priority for every person, every family, and every community. Visit our website to learn more ! FAQ 1. Why is mental health often overlooked compared to physical health? Mental health symptoms are often invisible and misunderstood, leading many to dismiss them as temporary or less serious. Social stigma, lack of education, and cultural attitudes also discourage open conversations and proper care. 2. Can improving physical health really help my mental state? Absolutely. Regular exercise, quality sleep, and a nutritious diet directly impact brain chemistry, reducing symptoms of anxiety and depression. Taking care of your body creates a stronger foundation for emotional resilience. 3. How do I know when it’s time to seek professional help for my mental health? If you’re feeling persistently overwhelmed, anxious, low, or disconnected—and it’s affecting your daily life—it’s time to reach out. Therapy isn’t just for crises; it’s a proactive step toward clarity, healing, and support.

Key Takeaways: Social media, while offering benefits like connection and awareness, poses significant risks to mental health, including increased anxiety, depression, and low self-esteem. The design of social media platforms, with dopamine-driven reward systems and curated content, can lead to addictive behaviors and a distorted view of reality, fostering social comparison and feelings of inadequacy. Cyberbullying, exposure to harmful content, and the replacement of face-to-face interactions with online ones can result in social isolation, sleep disturbances, and a decline in self-reflection and personal growth. The impact of social media varies based on factors like age, usage patterns, pre-existing conditions, and platform algorithms, with adolescents being particularly vulnerable due to brain development and heightened sensitivity to social feedback. From the printing press to the telegraph, and later radio and television, the way humans access information and communicate has always influenced societal well-being. However, the rise of social media has ushered in an era of unprecedented connectivity, fundamentally transforming how we interact, perceive ourselves, and engage with the world. This digital revolution has occurred with incredible speed; platforms like Facebook, Instagram, Tik Tok, and Twitter have, in just two decades, become integral to the daily lives of billions. While offering undeniable benefits, this rapid integration has also coincided with a growing concern: the potential impact of social media on mental health. As we navigate this relatively new terrain, it's crucial to examine how these platforms, designed to connect us, may also be contributing to a rise in anxiety, depression, and other psychological challenges. Social Media Pros & Cons Pros of Social Media Maintains and expands connections : Social media allows people to keep in touch with friends and family and meet new people they might not otherwise encounter, fostering community and social interaction. It allows for people to build community and share their life with others without having to leave the house, giving an outlet to anyone, anywhere. Encourages civic engagement and awareness: It promotes political responsibility and awareness by providing a platform for sharing news and mobilizing social causes. It allows more people to learn and come together for causes despite distance. It also allows for local communities to engage and learn about what is happening to find ways to come together. Supports inclusivity and diversity: Social media can support inclusivity by giving voice to diverse groups and fostering a sense of belonging online and offline. It can bring people together as well as be a space for sharing information and real life stories in real time. Social media allows the wide spread of information being able to showcase different lifestyles, cultures, and perspectives. Provides educational opportunities: It offers access to vast information and learning resources, enabling users to discover new interests, skills, and facts about the world. Cons of Social Media Mental health risks and addiction: Heavy use is linked to depression, anxiety, low self-esteem, and addictive behaviors due to dopamine-driven reward mechanisms. There is a lot of misinformation and misuse of platforms that creates an unsafe environment that increases mental health symptoms. Spread of misinformation and bullying: Rapid sharing facilitates the spread of fake news and harmful rumors, which can influence public opinion and incite real-world harm. Not to mention, cyberbullying and the spread of gossip, rumors, images etc. Growth and Development: The readily available distractions and opportunities for obsessive behavior online hinder. This ease of access allows individuals to bypass crucial learning stages and fosters a sense of detachment from their own identity. Individuals may struggle to understand their own thoughts, feelings, and motivations. Privacy and security concerns : Users face increased risks of data breaches, hacking, and misuse of personal information, raising serious privacy issue 9 Ways Social Media Can Be Harmful to Mental Health 1. Increased Anxiety and Depression Heavy social media use is strongly associated with increased rates of anxiety and depression, particularly among teens and young adults. The constant exposure to curated content and the pressure to maintain an online presence can exacerbate these feelings.There's pressure to post regularly, to garner likes and comments, to present a certain image, and to keep up with trends. A 2023 study found that 48.3% of frequent social media users reported depression and 22.6% reported anxiety, with nearly one in five experiencing both conditions. Among teens who use social media daily, 56% report at least some depressive symptoms, compared to 39% of those who use it weekly or less. Psychologically, social media platforms exploit the brain's reward system by triggering dopamine release through likes and positive feedback, reinforcing addictive behaviors. The constant exposure to idealized content fosters upward social comparison, leading to a continual state of inadequacy. When the reward system isn’t triggered in a positive way or when one is expending energy to mold and fit the algorithm for that external validation, dopamine levels aren’t sustainable and satisfaction is fleeting, allowing for mental health symptoms to present themselves. 2. Low Self-Esteem and Negative Body Image Social media platforms frequently showcase unrealistic beauty standards through the widespread use of filters and edited images. This quick and easy scrollable exposure to idealized appearances makes it easy for users—especially girls and young women—to compare themselves to unattainable ideals. Such comparisons often lead to dissatisfaction with one’s own appearance, lower self-esteem, and, in some cases, the development of disordered eating behaviors. “When asked about the impact of social media on their body image , nearly half (46%) of adolescents aged 13–17 said social media makes them feel worse.” These effects are especially pronounced during key periods of identity formation, such as adolescence and young adulthood. At these stages, individuals are naturally more sensitive to peer influence and are actively shaping their sense of self. It can become confusing on who they are when there is so much information and visualization to compare themselves too. Social media platforms are designed to encourage users to seek external validation through likes, comments, views, and follower counts. This feedback loop makes self-worth feel dependent on social approval and digital affirmation, rather than internal confidence. Over time, this reliance on external validation can eat away at self-esteem and make users more vulnerable to negative mental health outcomes. 3. Fear of Missing Out (FOMO) Seeing others’ highlight reels can trigger FOMO, making users feel left out or inadequate. When their social feeds are filled with images, reels, and content that only show the best or most filtered moments of others’ lives, it creates a distorted view of reality. This distortion increases the desire to compare, making it easy to feel like they are missing out on something or lacking in their own success and happiness. Imagine being let go from your job that you have worked at for a decade. You barely were making ends meet and now you really don’t know what to do. When you log on to Facebook or instagram you suddenly become emotional at seeing people post about their “10K months” or dream job offer, getting a raise etc. This can create a reaction of “missing out” or feeling you aren’t doing well where you are. 4. Cyberbullying and Online Harassment Social media is a breeding ground for cyberbullying, which can have severe mental health consequences, including depression, anxiety, low self-worth, and even suicidal thoughts. The viral nature of social media means that hurtful content can spread rapidly and persist online indefinitely, compounding the victim's distress and making it difficult to escape the abuse. It can be used on various platforms, in various ways that cross boundaries and can create an unsafe environment increasing the desire to isolate and feel helpless. According to an 2021 study done by JAMA , young people exposed to cyberbullying are at a 50% increased risk of suicidal thoughts than their peers. There are many layers to cyber bullying . Some of the most used include; personally made memes, embarrassing pictures, gossip, hateful speech, spreading rumors and information, mocking, and harassing. Having constant access to phones and social media have made it easy for bullying to become easier and more prominent. There are some known cases we can look at that made the news where cyberbullying caused death by suicide. A case in Texas where a young child was being bullied through his online game, or Phoebe Prince who made national headlines. 5. Social Isolation and Loneliness Despite being designed for connection, social media can actually increase feelings of loneliness and social isolation, especially when online interactions replace meaningful, face-to-face relationships. Although people can feel an ability to build connections online, they have trouble applying this in real life situations. A lack of in person social interactions leaves a gap in the ability to build healthy social and emotional connections and interactions, therefore, increases feelings of “being different” or alone and misunderstood. Spending excessive time viewing these seemingly perfect online worlds can paradoxically intensify feelings of isolation from genuine human connection and foster a sense of being alone despite being virtually "connected." At times, not feeling good enough pushes people to not want to engage with the world around them and in turn increasing isolation. 6. Sleep Disturbances The blue light emitted from screens suppresses melatonin production, a hormone crucial for regulating sleep-wake cycles, making it harder to fall asleep. Additionally, the constant stream of notifications and the fear of missing out (FOMO) can lead to prolonged engagement with social media late into the night, reducing overall sleep duration and quality. This chronic sleep deprivation increases the likelihood to experience symptoms of depression, anxiety, and irritability, further impacting mental well-being . 7. Addictive Behaviors Social Media’s immediacy supports the dopamine release in the brain that works with the reward system. The variable reward schedule, where users receive unpredictable positive feedback like - likes, comments, and shares, triggers dopamine release, reinforcing engagement and creating a craving for more. This, combined with features like infinite scrolling and autoplay, keeps users continuously engaged, often beyond their intended use, fostering a cycle of compulsive checking and a perceived need for validation, and escapism. These behaviors are inhibiting users ability to set healthy boundaries and find a healthy balance of use. Many behaviors mirroring patterns seen in substance addiction. Creators of social media platforms consider these factors when creating their algorithms and systems for online interactions. They count on users continuing to come back for more to get those hits of dopamine. 8. Reduced Self-Reflection and Personal Growth Social media can hinder self-reflection and personal growth by promoting a focus on external validation rather than internal introspection. Constantly seeking approval through likes, comments, and shares can shift one's attention away from understanding their own values, beliefs, and emotions. With the constant flux of information and the ease of access to it, individuals are able to get their answers and form their opinions quickly, often without the depth of thought and consideration that leads to true understanding and wisdom. This reliance on quick, often superficial, information can further erode self-reflection, as people become less accustomed to engaging in the kind of deep thinking that allows for personal growth and development. This reduced self-awareness can impede the development of a strong sense of identity, making individuals more susceptible to external influences and less equipped to navigate life's challenges, leading to mental health symptoms and diminished sense of purpose. 9. Exposure to Harmful or Inappropriate Content Exposure to harmful or inappropriate content online significantly elevates mental health symptoms by exploiting emotional vulnerabilities, often amplified by social media algorithms. These algorithms can work from what you are talking about, searching, or giving attention to, frequently showcasing emotionally charged content, including negativity, sensationalism, and idealized portrayals. Repeated exposure to certain content can normalize harmful behaviors and desensitize individuals to violence and suffering. It can skew your view on things and create confusion between what you feel and what is real. This targeted delivery can trigger trauma, mental health symptoms like paranoia, anxiety, sadness, and skew perceptions of reality. Social Media Use: Who and How Matters Understanding the demographics of social media users and their patterns of engagement is critical when examining the impact on mental well-being. Younger individuals, who are often the heaviest users and early adopters of new platforms, may be particularly vulnerable to the curated realities and social comparisons prevalent online. Up to 95% of youth ages 13–17 report using a social media platform, with more than a third saying they use social media “almost constantly. During adolescence, the brain undergoes significant changes, especially in the prefrontal cortex, which is crucial for reasoning, impulse control, and decision-making, and doesn't fully mature until the mid-twenties. This developmental stage makes teenagers more susceptible to social influences and peer feedback, which are amplified online. The brain's reward system and emotional centers are also highly active, increasing sensitivity to social rewards like likes and comments, potentially leading to compulsive social media use. Ages 10 -19 is a “period when risk-taking behaviors reach their peak, when well-being experiences the greatest fluctuations, and when mental health challenges such as depression typically emerge. While adult brains are fully developed, the effects of social media can still significantly impact executive functions – the cognitive skills responsible for planning, organization, and self-control. Excessive or problematic social media use can overload cognitive resources, leading to difficulties in focus, task prioritization, and impulse regulation, mirroring some of the challenges faced by developing young brains. The main factors that play a role in the significance of social media’s effects include: The amount of time spent on platforms The type of content they consume or are exposed to The activities and interactions social media affords The degree to which it disrupts activities that are essential for health Pre-existing mental health conditions, personality traits, and life circumstances/ trauma Platform algorithm and design Healthy support online and offline Cognitive functioning, awareness, resilience, critical thinking Conclusion The evidence is undeniable: social media, while a powerful tool for connection, is also a significant contributor to a growing mental health crisis. We must acknowledge the harsh reality that unchecked and unmindful social media use is actively harming individuals, especially our youth. As a society, we bear a collective responsibility to address this issue head-on. This requires open conversations about the risks, education on healthy digital habits, and robust support systems for those struggling. We must prioritize mental well-being over engagement metrics, encourage authentic connection over curated perfection, and ensure that mental health resources are readily available and accessible to everyone. Only then can we hope to mitigate the harm and harness the positive potential of social media while safeguarding the mental health of current and future generations. Starting conversations about the harm is the first place to start while working to incorporate better boundaries on phone use in the home, workplace, school, and other environments where being continually distracted by the scroll is doing more harm than good. If you or a loved one is experiencing mental health issues or are at risk due to Social Media, connect with NAMI or a local mental health organization. Committed to fostering mental health and well-being, Friends of ASH collaborates with Austin State Hospital to deliver impactful programs, events, and awareness campaigns. We empower individuals seeking help, those supporting loved ones, and anyone interested in learning more to reach out, explore available resources, and take the first step towards recovery.

Key Takeaways: Poor mental health often shows up through emotional , behavioral , and physical changes —recognizing them early is important. Mental health struggles affect people from all walks of life , regardless of age, background, or income level. Talking openly and compassionately with someone who may be struggling can be a powerful first step . Barriers like cost, stigma, and access are real, but more affordable and flexible options—like teletherapy —are now widely available. Recovery and support are possible , and no one has to face mental health challenges alone— help is out there . Mental health is the foundation of how we think, feel, and behave. It influences everything from how we handle stress to how we connect with others and make decisions. Just like physical health, it deserves attention and care—yet many people overlook the early signs that something might be off. Recognizing signs early can help prevent things from escalating. In some cases, these changes can be the first stage of a mental breakdown, which often starts subtly—with emotional exhaustion, withdrawal, or a sense of being overwhelmed. If left unaddressed, these symptoms can affect every aspect of daily life, from work and relationships to physical well-being. This article will walk you through common signs that may point to poor mental health, help you understand what happens if your mental health is poor, and offer steps you can take to start feeling better. 1. Persistent Sadness or Depression We all experience low moods from time to time, but when sadness lingers for more than two weeks , it may be more than just a passing slump. You might feel heavy, hopeless, or emotionally numb. Everyday things that once brought you joy—hobbies, socializing, or even your favorite foods—might suddenly feel like chores or lose all appeal. This kind of ongoing sadness is often linked with depression, a common but serious mental health condition. It can make getting out of bed or meeting basic needs feel exhausting. If left untreated, it may intensify and lead to further emotional or even physical distress. 2. Withdrawal from Social Interactions Avoiding friends, skipping family gatherings, or ignoring texts and calls can be signs that something deeper is going on. While everyone needs alone time occasionally, consistent withdrawal can signal emotional distress or anxiety. Isolation can quickly lead to a cycle of loneliness, disconnection, and worsening mental health. When someone pulls away from their support network, they may feel even more misunderstood or invisible. Understanding who suffers from poor mental health often begins with noticing how disconnected they’ve become from the people around them. 3. Changes in Sleep or Appetite Noticeable changes in sleep or appetite are early indicators that mental well-being might be slipping. This could mean struggling to fall asleep, waking up frequently at night, or sleeping much more than usual. Similarly, you may lose your appetite completely or begin overeating in response to stress. These disruptions can further destabilize your emotional state. A lack of proper rest or nutrition can affect concentration, mood, and energy, creating a loop that’s hard to break. If these shifts persist, they may be early signs of a deeper issue and shouldn’t be ignored. 4. Difficulty Concentrating or Making Decisions When your mental health is suffering, even simple tasks can feel mentally exhausting. You might struggle to stay focused at work or school, find yourself rereading the same lines, or forgetting appointments. Indecisiveness can also creep in, making it hard to choose between even minor options. This difficulty concentrating is often linked to anxiety, depression, or stress. It can impact performance, increase frustration, and leave you feeling like you’re not functioning at your usual level. Over time, this mental fog may reinforce feelings of self-doubt and exhaustion. 5. Increased Substance Use Turning to alcohol, drugs, or prescription medications as a way to cope with emotional pain is another clear warning sign. What starts as an occasional drink to unwind can slowly become a daily habit that masks deeper issues. This reliance doesn’t fix the problem—it often worsens it. Worsening substance use may be an attempt to numb feelings or escape from stress, anxiety, or sadness. But over time, it can damage relationships, physical health, and emotional stability. Understanding what happens if your mental health is poor includes recognizing when unhealthy coping mechanisms are replacing healthier outlets. 6. Extreme Mood Swings Frequent, sudden shifts in mood that don’t seem to match the situation can be disorienting and exhausting. You may feel cheerful one moment and deeply down the next, without a clear trigger. These rapid mood changes can be hard to manage, both for the person experiencing them and for those around them. Such fluctuations may be connected to mood disorders like bipolar disorder or severe anxiety. If these swings are intense or disruptive, they could be early signs of deeper emotional distress. Being aware of them allows for earlier support and care. 7. Irritability or Anger Outbursts A short fuse, constant frustration, or blowing up over small inconveniences can all be indicators that your mental health needs attention. Irritability often masks underlying stress, anxiety , or emotional exhaustion. Even small setbacks may feel overwhelming or trigger intense reactions. Anger can feel easier to express than sadness or fear, but it can damage relationships and lead to further isolation. If irritability becomes a pattern, it's worth exploring what’s beneath the surface rather than just trying to control the outbursts. 8. Feelings of Hopelessness or Helplessness One of the most troubling signs of poor mental health is the belief that nothing can or will improve. Feeling like your actions don’t matter, or that your future is bleak, can be a heavy emotional burden. This mindset can take hold gradually, making it hard to remember a time when things felt better. These feelings may also relate to the concept of mental poverty—a term describing the emotional and psychological weight of lacking mental and emotional resources to cope. If left unacknowledged, hopelessness can deepen into depression or lead to a crisis. Seeking help, even if things feel impossible, is an important step toward recovery. 9. Physical Complaints With No Clear Cause Sometimes, mental health struggles show up in the body before the mind catches on. You might experience ongoing fatigue, frequent headaches, or stomach problems that don’t improve with treatment. Even after multiple doctor visits, tests may come back normal, leaving both you and your healthcare provider puzzled. These unexplained physical symptoms can be a sign that emotional stress or anxiety is taking a toll. When your mental health is poor, the body often carries that weight. Paying attention to persistent, unexplainable discomfort is just as important as noticing changes in mood or behavior. 10. Thoughts of Self-Harm or Suicide Having thoughts of wanting to escape, disappear, or no longer be here is a serious warning sign that should never be ignored. These thoughts might be expressed out loud, written down, or hinted at in subtle ways. While they don’t always mean someone intends to act, they are a call for support and understanding. This stage can represent what’s often referred to as the deepest point of emotional distress—possibly linked to what’s the first stage of a mental breakdown if unaddressed. If you or someone you know is thinking about self-harm or suicide, seeking professional help immediately is not only necessary—it’s life-saving. Please contact urgent care services as soon as you can. Barriers to Seeking Mental Health Help Many people struggle in silence, not because they don’t need help, but because getting help feels complicated or out of reach. Common Barriers: Stigma: Fear of being judged , labeled, or misunderstood. Cost: Therapy sessions, medications, and evaluations can be expensive without insurance. Accessibility: Long waitlists, limited providers, or no services nearby. Cultural beliefs: Some communities view mental health concerns as shameful or taboo. Lack of awareness: Not recognizing symptoms or understanding how treatment works. Ways To Overcome These Barriers: Look for low-cost services such as community health centers, nonprofit clinics, or sliding-scale therapy. Use teletherapy platforms that offer affordable pricing and broader access. Start by talking to a primary care provider , who can guide you toward appropriate resources. Join support groups —online or local—for connection and shared experiences. Educate yourself and others to help reduce stigma and normalize mental health care. The Role of Digital Mental Health Tools and Teletherapy Technology is changing the way people access mental health care, often making it easier and more private. Online therapy platforms and mental health apps offer a range of services—from guided meditation and mood tracking to virtual sessions with licensed professionals. These tools can be especially helpful for those who feel anxious about in-person visits or have busy schedules. Choosing the right tool depends on your needs. If you’re looking for clinical support, teletherapy with a licensed provider is best. For daily check-ins or coping strategies, apps can be a great supplement. Digital tools aren’t a replacement for all forms of therapy, but they can be a valuable part of your mental health journey. What to Expect in Your First Therapy Session Starting therapy for the first time can be intimidating, especially when you don’t know what to expect. But that first session is more about getting to know you than diving into deep issues right away. It’s a space to talk about what brings you in, what you’re hoping to work on, and whether the therapist is the right fit. How to prepare and ease anxiety: Bring notes about what you’ve been experiencing, if it helps you remember. Be honest about your comfort level—good therapists want to work at your pace. Don’t feel pressure to share everything in one session. Why finding the right fit matters: Not every therapist is right for every person—chemistry and communication style count. If it doesn’t feel right after a few sessions, it’s okay to try someone else. A good fit builds trust, which is key for long-term progress. Therapy should feel safe and supportive. It’s okay to ask questions, set boundaries, and take your time. Conclusion: First Steps To Better Mental Health Mental health affects everyone, and recognizing the signs of poor mental health early can make a real difference. Whether it’s ongoing sadness, withdrawing from others, or physical symptoms with no clear cause, these are not just passing phases—they are signs that something deserves attention. The sooner you acknowledge and address these changes, the better your chances of improving your well-being and preventing deeper emotional distress. If you or someone you care about is struggling, don’t wait for things to get worse. There are resources, professionals, and communities ready to help . Recovery is possible, and no one should have to navigate this alone. Friends of ASH is a dedicated organization committed to supporting mental health and well-being. In partnership with Austin State Hospital, we work to bring awareness, resources, and care to those who need it most through a number of outreach programs, events , or awareness campaigns. Whether you're seeking help, looking to support someone else, or just want to learn more, reach out, explore your options, and take that first step toward healing. FAQs How do I talk to a loved one about their mental health? Choose a private moment, speak with care, and use gentle, nonjudgmental language. Focus on listening and offering support rather than giving advice or trying to fix things. What should I do if I can’t afford therapy? Look into sliding-scale clinics, nonprofit counseling centers, or teletherapy platforms that offer low-cost options. Some employers, schools, or community health programs also provide mental health support at no cost. Can mental health symptoms be physical? Yes, emotional distress often shows up as physical symptoms like fatigue, stomach issues, headaches, or muscle pain—especially when no medical cause is found. These are real and valid signs that support may be needed. Is online therapy as effective as in-person sessions? For many people, online therapy is just as effective, especially for talk-based approaches like cognitive behavioral therapy (CBT). It also offers added convenience, privacy, and access to a wider range of providers. How long should I wait before seeking professional help? If symptoms last more than two weeks or interfere with your daily life, it’s time to reach out. You don’t need to wait until things feel unmanageable—early support can make a big difference.

Setting these 5 mental health goals can improve well-being, reduce stress, and build resilience. Learn how self-care, sleep, gratitude, social connections, and professional support can enhance your mental health.

We discuss the importance of mental health education in school and offer ideas on how to integrate more discussions around mental health in this setting. Learn more.

We discuss ways to integrate mental health education into everyday life, such as talking about the subject, showing kindness and supportiveness, staying informed, and learning from the experts. Read on.

Learn how to set healthy boundaries during the holidays to support your mental health. Explore tips on communication, self-care, and mindfulness with this simple, helpful guide. Check it out.

Mental health, not just physical health, is just as important in today's society. Explore the key factors of effective mental health care support and how you can get involved. Learn more.

Explore these top 5 community organizations in Austin providing essential mental health services for individuals and families in need.