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How to check on your mental health and when to seek help

Fahad AlmalikMedical review: Tatmeen team6 min read
شمس فوق طريق متعرج تحيط بها رسوم للقمر والقلب وكتاب ودمبل وخضراوات وأشجار وزهرة.
Article contents
  1. Notice change rather than comparing yourself with an ideal
  2. Your circumstances and your distress both matter
  3. Choose a first step you can take
  4. When you need urgent help
  5. Frequently Asked Questions
  6. Sources and references
  7. Writer and reviewer

A change in your sleep or mood may leave you asking, “Am I mentally healthy?” A single trait, such as calmness or confidence, cannot answer that question. You may feel sad or anxious and need support without having failed to take care of yourself.

Start with your life now: what has changed from usual, how distressing is it, and what has become harder? These observations help you choose a next step. They cannot provide a diagnosis or certify that everything is fine. The World Health Organization describes mental health as a continuum1 influenced by personal and social factors and life circumstances, rather than two fixed categories of people.

Notice change rather than comparing yourself with an ideal

You do not have to be happy all the time, calm in every disagreement, or comfortable whenever you are alone. Being able to work and smile around other people also does not rule out distress that deserves attention.

Compare with your usual experience and what your circumstances and abilities allow, rather than other people's achievements. If you live with a disability or chronic illness, or care for someone else, what matters is the change you notice and the support you need. The number of tasks you complete does not diagnose your condition or determine your worth.

You can look at the following parts of your day. Changes in sleep, mood, interest, concentration2 and usual activities are examples highlighted in NIMH guidance on seeking help.

Part of your day A useful observation
Sleep, appetite and energy “My sleep or eating has changed, and I don't know why.”
Mood and interest “Distress is more persistent, or I no longer enjoy things I used to enjoy.”
Concentration and decisions “Following a conversation or making an ordinary decision has become harder.”
Self-care and usual activities “Everyday things have become harder, or I need more help than usual.”
Relationships “I withdraw from meetings I want to attend, or upsetting disagreements keep recurring.”

Choose one or two observations that describe what is actually happening. Avoid turning the table into a search for symptoms throughout the day or counting answers to decide whether you are “healthy” or “unhealthy.”

Your circumstances and your distress both matter

Bereavement, work pressure, limited support, pain or illness can make a day harder. Understanding the circumstances helps identify what you need: perhaps a reduced demand, help with caregiving, or room to grieve. You do not have to wait for those circumstances to disappear before seeking help. WHO recognizes the roles of relationships, environment and living conditions1 in mental health.

For example, you might say: “I'm still getting my work done, but I lie awake for a long time and have no energy to talk to anyone afterwards.” Completing your work matters; the sleep difficulty and exhaustion matter too. You can explain both without first proving that you have reached a breaking point.

If a particular skill is difficult, such as expressing anger or asking for help, it can be learned. Mastering it is not a mental-health test, and struggling with it cannot explain everything you are experiencing.

Choose a first step you can take

For mild, recent distress, a manageable adjustment may help: protecting time for sleep, reducing a commitment, or contacting someone you trust. Choose what fits rather than adding a long list to your responsibilities. NIMH explains that self-care varies between people and that social support and setting priorities3 may help.

A request can be specific: “I don't need you to solve everything now; I need you to listen,” or “Could you handle this errand this week?” If nobody is available to help, that is a real constraint worth explaining when you seek professional support.

Seek an assessment if distress recurs or grows, affects sleep, relationships or usual activities, or you do not understand a change you are experiencing. You can start with a primary care doctor3 or a mental health professional. NIMH guidance recommends seeking help when symptoms worsen2 or self-care attempts are not helping. Do not treat two weeks as a compulsory waiting period when distress is severe or deteriorating quickly.

You do not need a complete file. You could say: “This has changed recently, it is affecting this part of my life, and I want to understand what is happening.” Explain when it began, the surrounding circumstances, and any illness or medication change. An assessment can consider your health and circumstances together rather than assuming a personal weakness explains the problem.

In Saudi Arabia, call 937 for medical consultation4 and guidance about an appropriate health step. The service provides consultations with doctors around the clock.

When you need urgent help

If you have thoughts of suicide or urges to hurt yourself, seek help immediately2 rather than relying on an exercise or a distant appointment. If there is a risk of acting now, an injury, or you cannot maintain your safety or someone else's, call an ambulance on 9975 or go to an emergency department. Ask someone safe to stay with you and move away from means of harm6 if you can do so safely.

Frequently Asked Questions

How do I know if I'm mentally healthy?

No single trait, such as calmness or confidence, can answer that question. Start with your life now: what has changed from usual, how distressing is it, and what has become harder? Notice changes in sleep, mood, interest, concentration and usual activities, and compare with your usual experience rather than other people's achievements. These observations help you choose a next step, but they cannot provide a diagnosis.

Do I need help if I'm still managing to work?

You might. Being able to work and smile around other people does not rule out distress that deserves attention. Completing your work matters; sleep difficulty and exhaustion matter too. You can explain both without first proving that you have reached a breaking point. You also do not have to wait for circumstances such as bereavement or work pressure to disappear before seeking help.

What can I do on my own about mild distress?

For mild, recent distress, a manageable adjustment may help: protecting time for sleep, reducing a commitment, or contacting someone you trust. Choose what fits rather than adding a long list to your responsibilities. A request to others can be specific: “I don't need you to solve everything now; I need you to listen.” If symptoms worsen or self-care attempts are not helping, seek help.

When should I get a mental health assessment?

Seek an assessment if distress recurs or grows, affects sleep, relationships or usual activities, or you do not understand a change you are experiencing. You can start with a primary care doctor or a mental health professional. Do not treat two weeks as a compulsory waiting period when distress is severe or deteriorating quickly. In Saudi Arabia, you can call 937 for medical consultation and guidance about an appropriate health step.

What should I do if I have thoughts of suicide or self-harm?

Seek help immediately rather than relying on an exercise or a distant appointment. If there is a risk of acting now, an injury, or you cannot maintain your safety or someone else's, call an ambulance on 997 or go to an emergency department. Ask someone safe to stay with you and move away from means of harm if you can do so safely.

Writing and article review

Fahad AlmalikWritten byFahad Almalik

Content writer and researcher at Tatmeen, writing in Arabic and English about mental health and everyday life, from relationships and stress to work, habits, and family.

Tatmeen teamMedical reviewTatmeen team

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