What should I do if I feel like I have a mental illness

If you feel that you have a mental illness, you can intervene through self-assessment, psychological counseling, medication treatment, social support, lifestyle adjustments, and other methods. Psychological problems may be caused by genetic factors, environmental stress, physiological changes, traumatic experiences, organic diseases, and other reasons.

1. Self assessment

Use standardized psychological scales such as PHQ-9 Depression Scale or GAD-7 Anxiety Scale for preliminary screening to observe whether there are core symptoms such as low mood, decreased interest, and sleep disorders that persist for more than two weeks. Record daily emotional changes and behavioral patterns, paying attention to whether there are functional impairments such as social avoidance or decreased work efficiency. But self-assessment cannot replace professional diagnosis and needs to be combined with clinical examination.

2. Psychological Counseling

Clinical psychologists will evaluate cognitive, emotional, and behavioral performance through structured interviews, and may use diagnostic tools such as SCID-5. Cognitive behavioral therapy has a significant effect on anxiety and depression, while interpersonal therapy is suitable for social disorders. Psychological counseling usually requires 8-12 sessions, and severe cases require cooperation with psychiatric treatment. Online consultation platforms can serve as a supplement, but face-to-face consultations are recommended during acute exacerbations.

3. Medication therapy

Psychiatrists may prescribe sertraline tablets to treat depression, paroxetine tablets to control anxiety symptoms, and quetiapine tablets for bipolar disorder. The medication takes 4-6 weeks to take effect, during which side effects such as dizziness and dry mouth may occur. It is strictly prohibited to adjust the dosage by oneself, and regular check ups of liver and kidney function are required. Pregnant patients should inform their doctors to choose safer medications.

4. Social Support

Joining a patient mutual aid group can alleviate feelings of shame, and family therapy can improve intimate relationships. Apply to the employer for reasonable work adjustments, such as flexible working hours. Important social relationships require understanding the characteristics of the disease and avoiding putting pressure on patients. Community mental health service centers provide rehabilitation guidance, and some cities have free psychological assistance hotlines.

5. Lifestyle Adjustment

Maintaining a regular daily routine helps stabilize biological rhythms, and 150 minutes of moderate intensity exercise per week can promote endorphin secretion. The Mediterranean dietary pattern can provide the brain with the necessary nutrients and limit caffeine and alcohol intake. Mindfulness meditation training is practiced for 20 minutes every day, and breathing relaxation can quickly alleviate symptoms during anxiety attacks. Establish a stable daily rhythm, ensure 7-8 hours of high-quality sleep, and avoid using electronic devices at night. Engage in aerobic exercise such as brisk walking or swimming, 3-5 times a week. Add deep-sea fish rich in omega-3 fatty acids to your diet and supplement with B vitamins. Learn emotional management skills and regularly communicate feelings with trusted people. When symptoms continue to worsen or self harm thoughts occur, immediate medical attention should be sought. For mental and psychological problems, a good prognosis can be achieved through systematic treatment.