What should I do if I feel mentally ill

If you feel that you have psychological problems, you can intervene through psychological counseling, psychological assessment, medication treatment, lifestyle adjustments, social support, and other methods. Psychological abnormalities may be caused by genetic factors, environmental stress, abnormal brain chemicals, traumatic experiences, chronic diseases, and other factors.

1. Psychological Counseling

Seeking the help of a professional psychological counselor is the first step, identifying the root cause of emotions through methods such as cognitive-behavioral therapy and psychoanalysis. Psychological counseling is suitable for common problems such as anxiety and depression, and should be continued 8-12 times to form a stable effect. It is recommended to choose medical institutions or psychological counseling institutions certified by the National Health Commission to avoid non professional interventions that worsen symptoms.

2. Psychological assessment

Standardized assessment scales such as SCL-90 Symptom Checklist-90, Hamilton Depression Scale, etc. are tested in psychiatry. Assessment can determine the presence of diseases such as depression, anxiety, or bipolar disorder, and the results of the assessment will guide subsequent treatment plans. Some tertiary hospitals provide digital evaluation systems, which can obtain preliminary reports in 20-30 minutes. After diagnosis by a psychiatrist, medications such as fluoxetine hydrochloride capsules, escitalopram oxalate tablets, olanzapine tablets, etc. may be prescribed to regulate neurotransmitters. Drug therapy is suitable for diseases such as moderate to severe depression or schizophrenia, and should be accompanied by blood drug concentration monitoring. It is prohibited to purchase psychotropic drugs on one's own, and all medication must strictly follow the doctor's advice to adjust the dosage.

4. Lifestyle Adjustment

Maintain a regular schedule and balanced diet, and ensure 150 minutes of moderate intensity exercise such as brisk walking or swimming every day. Establish a stable sleep rhythm and avoid alcohol and caffeine intake. Mindfulness meditation and breathing exercises can lower cortisol levels, and it is recommended to practice 10-20 minutes of guided meditation in the morning every day.

5. Social Support

Joining a patient mutual aid group or communicating openly with family and friends can significantly improve the effectiveness of psychological rehabilitation through social connections. Family members use non critical listening methods to communicate and avoid applying additional pressure. Enterprise employees can obtain free psychological counseling services through the EAP program, and student groups can contact the school's psychological counseling center.

It is recommended to record daily emotional changes and triggering events, and continuously monitor for more than two weeks to provide evidence for medical treatment. Immediate medical attention is required when self injurious thoughts occur or functional impairment persists for more than two weeks. Maintain moderate social activities without excessive energy consumption, and prioritize low stimulation activities such as park walks. Pay attention to supplementing deep-sea fish and nuts rich in omega-3 fatty acids, and avoid long-term solitude that exacerbates negative thinking cycles.