⏱️ Time: Quarterly | 🎯 Difficulty: Beginner | 📈 ROI: Long Game | ✅ Status: Active
Mental Health Check
Only 1/3 of depressed people in high-income countries get proper treatment (World Health Organization, 2023). The rest suffer unnecessarily. Early intervention dramatically improves outcomes.
Mental health requires the same proactive attention as physical health.
Warning Signs
Seek professional help if:
- Persistent sadness, hopelessness, or anxiety for 2+ weeks
- Daily reliance on alcohol, food, or substances to cope
- Loss of interest in things you used to enjoy
- Significant sleep or appetite changes
- Difficulty functioning at work or in relationships
Seek emergency help immediately if:
- Suicidal thoughts or self-harm urges
- Don’t wait. Call a crisis line or go to emergency room.
The Decision Tree
| Situation | Action |
|---|---|
| Generally okay | Quarterly self-assessment, maintain preventive habits |
| Mild symptoms | Increase self-care (sleep, exercise, social). Monitor. |
| Persistent symptoms (2+ weeks) | Schedule professional evaluation |
| Moderate-severe symptoms | Therapy + possibly medication. Follow treatment plan. |
| Crisis | Emergency help. Don’t wait. |
What Actually Helps
Therapy works. CBT has strong evidence for anxiety and depression. It’s not just “talking about feelings”—it’s structured skill-building.
Medication works. For moderate-to-severe depression, medication + therapy outperforms either alone. Treat it like blood pressure medication—no shame.
Self-care augments, doesn’t replace. Exercise, sleep, and social connection help. They’re not sufficient for clinical depression.
The Quarterly Check-In
Every 3 months, ask yourself:
- How’s my mood been overall? (1-10)
- Am I sleeping okay?
- Am I enjoying things I usually enjoy?
- Do I have support if I need it?
- Any warning signs I’m ignoring?
If answers concern you, schedule an appointment. Don’t wait until crisis.
Mental health is health. Treat it with the same proactive attention you’d give your body.