Stress vs. something more

What to know

1. Name the source. Stress is a response to something outside you, like a big test, an illness or an argument, and it generally goes away once the situation is resolved. Source: NIMH It can even help, like pushing you to meet a deadline. Source: NIMH
2. Notice if it's sticking. Anxiety is your body's reaction to stress, and it can happen even when there's no current threat. It usually involves a persistent sense of dread that doesn't go away and interferes with your life. Source: NIMH
3. Check for warning signs. You may be at risk for an anxiety disorder if stress symptoms interfere with everyday life, make you avoid things, or seem to be always there. Source: NIMH
4. Check for depression. Common signs include a persistent sad, anxious or "empty" mood, hopelessness, losing interest in things you used to enjoy, fatigue, trouble concentrating, sleeping too little or too much, appetite changes, and thoughts of death or suicide. Source: NIMH It can also look like irritability, pulling away from people or drinking more. Source: NIMH
5. Use the two-week rule. Seek professional help if severe or distressing symptoms have lasted 2 weeks or more, like trouble sleeping, trouble getting out of bed because of your mood, losing interest in things you enjoy, or not being able to do your usual tasks. Source: NIMH
6. Either way, take care of the basics. Just 30 minutes of walking a day can boost your mood, and small amounts add up. Eat regular meals, drink water, watch caffeine and alcohol, keep a sleep schedule and cut screens before bed. Source: NIMH
7. Tell someone. Reach out to friends or family who help you cope in a positive way. Source: NIMH If you're worried, start with a primary care provider, who can refer you to a mental health professional. Source: NIMH

If it doesn't work

• Not sure it's "bad enough"? You don't need every symptom. People with only a few symptoms may still benefit from treatment. Source: NIMH
• Worried it's just you being weak? Depression isn't ordinary sadness that passes. It can cause severe symptoms that affect how you feel, think, sleep, eat and work, and it can affect anyone. Source: NIMH It's treated like any other health problem: talk therapy, medication or both are the usual treatments, and finding the right fit can take trial and error. Source: NIMH
• Worried about a friend? If you see signs of depression in someone, encourage them to get help from a mental health professional. Source: NIMH Try: "You haven't seemed like yourself lately. I'm worried about you. Want to talk, or want help finding someone?"
• Stressed by too much at once? Decide what has to get done now and what can wait, and learn to say no to new tasks when you're overloaded. Source: NIMH
• In school? Your campus counseling center is often the fastest door in. See Using campus counseling.

Good to know