When we stop to consider our daily routines, it can be easy to dismiss seemingly small habits or thought patterns — after all, everyone scrolls for hours, worries constantly, and loses sleep in our current climate … right? Not so much. Some behaviors (even the seemingly normal ones) can be subtle signs of serious emotional or mental health challenges.

So, how do we know when it’s time to seek out professional help? We sat down with mental healthcare expert Laurie Powell, CEO of Alliance Healthcare Services in Memphis, TN, to identify a few not-so-normal habits that might signal a deeper issue.

Doomscrolling

We’ve all done it — turned to social media or our news feed for distraction from whatever personal issue is bothering us. But when fawning over cute cat pictures turns into doomscrolling, it may be time to reconsider how it’s affecting you. Doomscrolling is when we endlessly browse negative news or upsetting social media content, often to the point of feeling overwhelmed or hopeless. And in today’s world, doom scrolling has become an easy but dangerous coping mechanism for stress.

“We all experience everyday stress. It’s just the world that we live in. When stress turns to anxiety and unhealthy coping mechanisms, that’s a tell-tale sign to seek professional help,” Laurie says.

Other unhealthy coping mechanisms may include substance abuse, procrastination and avoiding responsibilities, withdrawing from social interactions and isolating yourself, excessive sleeping, excessive screen time or TV watching, overeating, restrictive eating, and overworking.

Engaging with Intrusive Thoughts

Intrusive thoughts are those pesky, unwanted, unpleasant images or ideas that pop into our minds. While typically fleeting, these intruders can cause us annoyance and distress. Almost everyone has them, but when you engage with them or feel like you must act on them, we encourage you to seek help. Therapy is also warranted if the thoughts become persistent, severe, or significantly impact daily functioning.

“Intrusive thoughts are just that — thoughts,” Laurie says. “It’s how we manage them in the day-to-day that matters.”

Healthy management techniques include mindfulness practices such as meditation, prioritizing self-care, limiting alcohol and caffeine, and redirecting your thoughts through grounding exercises, a hobby, or conversations with friends.

A person sits on a grassy hillside, facing a sunset over a body of water.Pin
When intrusive thoughts become frequent and overwhelming, it can be challenging to find balance and a peaceful mental space. Image: Unsplash

Insomnia

Who doesn’t have a sleepless night from time to time? And when grief comes knocking, insomnia often follows. Insomnia is characterized by difficulty falling asleep, staying asleep, or both, even when you have all the necessary components for adequate sleep – a comfy bed, a silenced phone, and a darkened room. Chronic insomnia, which lasts for a month or longer, is also an indicator that you may be suffering from clinical depression.

“Temporary sadness is when we experience loss and grief tied to specific events or situations,” Laurie explains. “Clinical depression is when sadness becomes chronic and unmanageable.”

If you are unsure whether your sleepless nights are a sign of sadness or something deeper, it’s important to assess the other feelings and behaviors you are experiencing. Clinical depression may involve a broader range of symptoms, including persistent low mood, loss of interest in previously enjoyed activities, changes in appetite, negative self-talk, physical pain such as body aches and headaches, and difficulty concentrating or making decisions.

Excessive Worry

Worry is a normal part of life, but when it’s unrelenting, it may signal a more severe issue like anxiety. “There’s so much to worry about these days — family, friends, work, and just the daily grind of life,” Laurie says. “When that worry takes over your life, it’s a red flag.”

If excessive worrying interferes with your sleep, focus, or ability to enjoy daily activities, seeking help from a therapist can help manage those feelings and provide healthier coping strategies.

A person sits on a couch with their head down, arms wrapped around their knees, appearing contemplative or distressed, reflecting on patterns affecting their mental health.Pin
Worry can steamroll your daily life if it becomes extreme, affecting everything from your weight to your sleep cycle. Image: Pexels

Avoiding Social Situations

“Social anxiety affects both extroverts and introverts, but when you start actively avoiding social interactions due to fear or discomfort, it may be a sign of Social Anxiety Disorder,” Laurie tells us.

While feeling a little shy or awkward in social settings is entirely normal, social anxiety goes beyond usual shyness. It involves intense, persistent fear that causes significant distress, anxiety, and even physical symptoms like blushing, sweating, and trembling.

If you’re avoiding social situations entirely, that’s when it becomes a problem. Therapy can help identify triggers and gradually build confidence in social environments.

Thoughts of Harm

If you experience thoughts of harming yourself or others, please don’t delay in contacting a trusted mental health professional. “This is a mental health emergency,” Laurie stresses. “If you find yourself feeling hopeless or having no will to live, it’s crucial to reach out for help as soon as possible.”

“There is never a bad time to talk to someone about your mental health,” Laurie adds. “Thankfully, there are so many therapeutic options available. Family therapy is great for addressing change and nurturing relationships. Cognitive therapy is good for managing impairment. There’s something for everyone in this space.”

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Author: Gaye Swan
About the Author
Gaye Swan

A freelance writer, mom of twins, avid traveler, and local foodie, Gaye loves meeting new people and bringing their stories to life.