If you think I’m not mentally well, what should I do…: Start with three things:
- Safety (don’t be alone if you are in danger)
- Body regulation (breathing and grounding for two minutes)
- Small action (a phone call or an appointment).
- If you have thoughts of harming yourself, seek help immediately.
In 30 seconds, see how you can achieve “self-regulation” through specific questions and actions:
- Am I safe right now?
- Am I experiencing an intense crisis?
- If you are having suicidal thoughts or are in immediate danger, call 1018 (KLIMAKA, 24 hours).
- Take a small action: drink water, take a shower, walk for 10 minutes, send a message to someone you trust.
What helps most in the next 7 days: consistent sleep, less isolation, 1 small goal per day, recording thoughts, and a first assessment appointment with a specialist.
I’m not feeling well mentally, what should I do: a practical guide to getting back on your feet
If you’re currently thinking, I’m not feeling well mentally, what should I do, the most important thing is to take it literally: you need a small, clear plan, not more self-criticism. It is not a “weakness” to not be well. It is a signal. And signals are not to be ignored, they are to be read.
Safety first (yes, above all else)
If you have thoughts of harming yourself, or feel like you might lose control, this is not “just a bad mood.” It is a situation that requires immediate support. Call 112 or 166 for emergencies. For immediate psychosocial support in Greece, call 10306, 24 hours a day, free of charge and anonymous. For suicide prevention, call 1018 from KLIMAKA, 24 hours a day.
This part is “hard,” but it is also the most honest: if there is a risk, you do not fight it alone.
Do you feel anxious? Stuck? Sadness that won’t go away? Do you find it difficult to feel good every day? Then we need to look at it and put everything in order before you become even more burdened.
Why do you feel this way? Don’t look for a cause, look for a pattern – A quick 2-minute self-assessment
- Have I been feeling this way for more than 2 weeks, almost every day?
- Have I lost sleep, appetite, or energy?
- Have I lost interest in things I used to enjoy?
- Do I avoid people or tasks because I “can’t handle it”?
- Do I have outbursts, tension, crying, or numbness for no reason? If you answered “yes” to several of these, it does not mean a diagnosis. It means you need support and a plan.
SEE HERE: WHEN SHOULD I SEE A PSYCHOLOGIST – 9 SERIOUS SIGNS NOT TO IGNORE
Myth that keeps you stuck: “I have to solve this on my own.”
The phrase “I’ve lost myself” is one of the most common when someone is feeling down. And do you know what it hides? That you are trying to function while you are running on “2% battery.” You are not lazy or exaggerating. You are a person who is tired.
What to do in the next 10 minutes (when everything seems like a mountain)
If you are feeling tense or “foggy,” these are the quickest things that work:
- Drink water and eat something small with protein. Your body directly affects your mood.
- Do a “5 4 3 2 1 grounding exercise”: 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, 1 thing you taste. This helps your mind stop running through scenarios.
- Set a timer for 8 minutes and do a small task: make your bed, pick up 10 things, go out on the balcony. This doesn’t “cure” anything. It brings you back into the game.
What to do within 24 hours (so you don’t get depressed) – The 24-hour period is critical because that’s when you lay the foundation.
- Sleep at a consistent time as much as possible. If you can’t fall asleep, aim for a consistent wake-up time.
- Go out into natural light for 10 minutes. It’s not motivational. It’s biology.
- Talk to someone and say one sentence: “I’m not well, I need company or just someone to listen to me.”
- Make an appointment with a specialist, even if you think “it’s not that serious.” If you want, you can start with an informative contact through the contact page.
When does “bad mood” become something that requires professional help?
There are signs that clearly say “don’t go on like this”:
- You are unable to function in basic areas (work, school, home) for days.
- You have panic attacks, intense anxiety, or physical symptoms that scare you.
- You use alcohol or drugs to cope.
- You shut yourself off and become isolated.
Don’t make the classic mistake: searching for a diagnosis on Google
“Am I depressed?” is a logical question, but if you get stuck there, you will remain stuck. What you need is an evaluation by a specialist, because many conditions are similar: depression, burnout, anxiety.
READ THIS: AM I DEPRESSED? – SIGNS THAT MAY LEAD YOU TO PSYCHOTHERAPY
Practical techniques that work (and are not “forced positive thinking”)
1) Behavioral activation: movement before motivation
When you’re feeling down, you wait for the “appetite” to do things to come. The opposite is true: you do small things and then a little motivation comes. Choose 1 of the following for today:
- A 10-minute walk
- A shower
- A decent meal
- A phone call Keep it small, but do it.
2) The “what does my voice say” exercise
Write down in 3 lines what your mind tells you when you feel down: “I’m useless,” “Nothing will change,” “I’m a burden.”
Then write down the same thought as if you were talking to a friend: “You’re going through a difficult time, you’re not useless. You need help and time.”
It’s not sugarcoating. It’s retraining your internal dialogue.
3) “Breaking” the day into boxes
When everything seems chaotic, make 3 boxes:
- morning: 1 essential (e.g., food).
- noon: 1 outing (e.g., light or walking).
- evening: 1 calm (e.g., shower, low lights, no doom scrolling). If you achieve 2 out of 3, that’s progress.
A true story that closely resembles reality
A man comes and says, “I’ve lost myself, I have no motivation, everything seems pointless.” You ask him 3 things: how he sleeps, how lonely he is, and how long he’s been feeling this way.
Usually, the answer is: “I sleep badly,” “I’m lonely,” “months.”
There’s no need for philosophy here. What’s needed is a plan: regulating sleep, reconnecting with people, and therapeutic work on the “why.”
FIND US ON SOCIAL MEDIA TO LEARN MORE AND STAY INFORMED
Psychologist or psychiatrist? Who do you need?
In simple terms:
- Psychotherapist/psychologist: works on thoughts, feelings, patterns, relationships, trauma, and behaviors.
- Psychiatrist: for evaluation when there are serious symptoms, a need for medication, or when functioning has declined significantly. If you are confused about the different approaches, there is a guide on which type of psychotherapy to choose, so you don’t go in “blind.”
Which type of psychotherapy should you choose? – Here you will find the different types so you can decide based on your situation.
Online psychotherapy: is it a solution or half the job?
For many, it is the only realistic option, especially if you are shy, have a busy schedule, or live far away. The key is not whether it is done online or in person. The key is consistency and a relationship of trust.
Some questions that are sure to be on your mind
I am not feeling well psychologically. What should I do immediately?
First, check for safety. If there is a risk, call 112 or 166. If you need immediate psychological support, call 10306 (24 hours). If you are having suicidal thoughts, call 1018 (KLIMAKA). Then do something small: drink some water, eat something, take a shower, go for a 10-minute walk.
How can I tell if it’s depression or just a bad mood?
If the symptoms last for more than 2 weeks, occur almost daily, and your functioning has declined, then you need to be evaluated by a specialist. You cannot diagnose yourself, but you can recognize that “I need help.”
I have lost myself. How can I find myself again?
Start with the basics: sleep, light, exercise, contact with people, and small goals. At the same time, work with a specialist on the patterns that brought you here. “Coming back” is not a big decision, it’s small daily steps.
Should I see a psychologist or a psychiatrist?
If you have severe dysfunction, seizures, suicidal thoughts, or need a medical evaluation, start with a psychiatrist. In many cases, psychotherapy is the core of change. If you want guidance on types of psychotherapy, see the relevant guide.
What should I do if I am embarrassed to ask for help?
Talk to someone you trust or start with an anonymous helpline such as 10306. The embarrassment diminishes when you take the first step.
