SUMMARY: None of us will feel mentally healthy every minute of the day. Mental health related issues can range from feeling a little anxious to having a diagnosable mental illness. The first step to determine where your mental health is at the moment is to identify what you are feeling. Go through this list to check off how you are feeling right now and take this to your health professional to help them provide you with options for wellness.

Feeling down

 Feeling empty or nothing
 Feeling irritable, anxious
 Having difficulty with memory, slowed thinking
 Being unable to concentrate or make decisions
 Feeling tired, fatigue, exhaustion, lack of energy, lethargy
 Having a lack of motivation or interest
 Feeling restless or agitated
 Feeling tearful throughout the day
 Having significant changes in appetite
 Not being able to sleep, or sleeping too much
 Feeling worthless, inadequate, guilty or shameful
 Avoiding social contact, feeling misunderstood, betrayed or victimized
 Feeling sad, hopeless or helpless
 Using alcohol or other substances as a coping strategy
 Having thoughts of death or suicide

Feeling anxious and uneasy

 Feeling rapid heart beat
 Having racing thoughts
 Having difficulty with relationships, school or work performance, social activities and recreation
 Having excessive, uncontrollable worry about events or activities
 Feeling unusually irritable, angry or “jumpy”
 Having difficulty sleeping well
 Having flashbacks
 Avoiding people and places that remind you of events
 Having difficulty concentrating
 Feeling fear in social situations because you think you are going to be judged or that you will make a fool of yourself
 Having excessive, persistent fear of specific objects or situations
 Using alcohol or other substances as a coping strategy

Feeling hyper-energetic

 Feeling intensely elated, overly energetic, “high”, “better than good”
 Feeling unusually irritable
 Having unusually high self-esteem, feeling invincible
 Having a decreased need for sleep without feeling tired
 Talking more than usual, feeling pressure to keep talking
 Having racing thoughts, many ideas coming at once
 Being distracted easily, jumping from thought to thought
 Accomplishing or beginning more work than usual, feeling restless
 Working all the time without rest or balance
 Having heightened sense of sexuality
 Having excessive pursuit of pleasure (e.g., financial or sexual) without thoughts of consequences
 Having poor judgment, risky behavior, excessive spending, excessive gambling
 Seeing, hearing or thinking things that are unusual or bizarre
 Using alcohol or other substances or activities as a coping strategy

Feeling unsafe or misunderstood

 Feeling that everyone is against you
 Feeling that everything you say is misunderstood
 Feeling the need to always be on guard
 Feeling that you are always being monitored and watched
 Feeling constantly judged or criticized
 Feeling that you are in danger

Feeling like you are “losing it”

 Not feeling like yourself
 Being told you are acting differently
 Being extra sensitive to lights, sounds and smells
 Seeing, hearing or thinking things that are unusual or bizarre
 Having problems with memory and concentration
 Feeling on the edge all the time
 Feeling like you may snap
 Feeling overwhelmed most of the time
 Feeling ungrounded
 Being unable to let things go

If you are in crisis

If you are in crisis, or believe you may harm yourself or someone else, call 911 or your local emergency response service. If you need urgent medical or psychiatric attention, go to the nearest emergency hospital now. Some of the above are signs and symptoms that can be linked to the most common mood disorders. If you are concerned that you are experiencing any of these, visit for a self-assessment that you can take to your doctor.

This content was developed in collaboration with Mental Health Works and Mood Disorders Association of Ontario.