How to Deal With a Mental Health Decline

Published on: March 10, 2021
Updated on: March 10, 2025
Author: Kentucky Counseling Center

Mental health challenges can affect anyone—no matter their age, race, or background. In the United States, 1 in 5 adults experiences a mental health condition each year, and at least 1 in 25 Americans lives with a serious mental disorder, such as bipolar disorder, schizophrenia, substance use disorder, anxiety disorder, eating disorder, or major depression. When mental health begins to decline, it can show up in changes to behavior, emotional state, or daily functioning. If you suspect you or a loved one is facing a mental health concern, knowing what to look out for, and how to respond, is crucial.

What Does a Mental Health Decline Mean?

Defining Mental Health Decline

A mental health decline is a period of poor mental well-being, during which a person struggles to maintain everyday tasks and healthy emotional balance. They may exhibit:

• Unexplained mood changes
• Erratic behavior
• Reduced ability to cope with stress
• Prolonged sadness or anxiety

While fleeting low moods can be normal, persistent struggles that hinder daily life often indicate an underlying mental health issue. Recognizing the warning signs early can prevent further deterioration and set the stage for more effective interventions.

Common Causes of Mental Health Decline

1. Traumatic Experiences

A difficult childhood (e.g., abuse, neglect, bullying) or recent traumatic events—like a serious accident or crime—can precipitate psychological distress if not properly addressed.

2. Social Isolation

Living with limited contact or support can increase loneliness, especially during global crises (like the COVID-19 pandemic) when in-person interactions are constrained.

3. Life Stressors

Major upheavals—like the death of a loved one, job loss, or financial troubles—can trigger chronic stress or depressive symptoms.

4. Substance Use

Alcohol, drugs, or certain medications can sometimes exacerbate or mask psychiatric conditions, complicating diagnoses and self-awareness.

5. Pre-Existing Health Conditions

Chronic illnesses (diabetes, heart disease) or military combat experiences can heighten vulnerability to post-traumatic stress disorder (PTSD), anxiety, or depression.

Warning Signs of a Mental Health Condition

Below are some key indicators suggesting you or someone close to you may be experiencing mental distress:

• Extreme Mood Swings: Fluctuating from euphoria to sadness or irritability
• Feelings of Persistent Loneliness/Sadness
• Changes in Appetite/Sleep Patterns
• Detachment from Reality (possible hallucinations or delusions)
• Social Withdrawal: Avoiding family, friends, or daily interactions
• Lack of Energy or constant fatigue, making routine tasks unmanageable
• Excessive Fear/Anxiety: Worrying excessively, feeling guilt or paranoia
• Declining Work/School Performance
• Angry/Violent/Hostile Behavior
• Suicidal Thoughts or self-harming actions

If these symptoms persist or significantly hamper day-to-day life, consult a mental health professional for an evaluation and possible treatment plan.

Tips to Deal With a Mental Health Decline

While professional help is often vital, there are actionable steps you can take to support yourself or a loved one through challenging emotional times.

1. Take Care of Your Physical Health

• Get Enough Sleep: Aim for 7–9 hours to maintain emotional balance.
• Eat a Balanced Diet: Focus on whole grains, lean proteins, fruits, and vegetables.
• Exercise Regularly: Even 30 minutes of daily activity can release endorphins and elevate mood.
• Avoid Alcohol and Drugs: Substances may temporarily numb distress but tend to worsen psychological struggles long term.

2. Build a Support Network

• Connect with Loved Ones: Close friendships and positive family relationships can buffer stress.
• Seek Group Support: Online forums or in-person support groups can provide understanding and validation.
• Reach Out: Contact someone trusted when anxious, sad, or overwhelmed.

3. Give Yourself a Break

• Meditation and Mindfulness: Techniques like breathing exercises or prayer help cultivate calm.
• Vacation or Staycation: Short breaks or travel can reset the mind, offering fresh perspective.
• Personal Boundaries: Guard against work overload and schedule time for relaxation or hobbies.

4. Explore New Hobbies or Skills

• Creative Pursuits: Engaging in art, crafts, music, or writing fosters a sense of accomplishment.
• Outdoor Activities: Hiking or gardening can reconnect you with nature and reduce stress.
• Continuous Learning: Taking on a new skill (cooking, learning a language, coding) boosts confidence and mental resilience.
• You can also explore new hobbies by learning classic games that challenge your mind in a fun, approachable way. Trying out solitaire or diving into strategy-based games like chess can strengthen focus, patience, and critical thinking. These kinds of games offer a rewarding break from routine while still helping you grow new skills.

5. Read Self-Help Books or Blogs

• Self-Esteem and Motivation: Articles on positivity, anger management, or relationship advice can offer coping tips.
• Mental Health Blogs: Real-life success stories and shared coping experiences remind you that you’re not alone in facing challenges.

6. Seek Counseling or Therapy

• Telehealth Options: Services like Kentucky Counseling Center provide online sessions for convenient, professional support.
• Individual or Group Therapy: Helps reframe thinking, manage stress, and reinforce problem-solving.
• Family Involvement: Bringing loved ones into therapy (if beneficial) can strengthen your support base.

Where to Get Help

If you notice your mental health sliding, or if daily tasks feel overwhelming, it’s time to seek professional support. Many mental health services offer remote or in-person options, making help more accessible. Licensed therapists, psychologists, or psychiatrists can devise treatment plans—sometimes involving medication, cognitive-behavioral techniques, or specialized interventions.

Telehealth Counseling

During situations like the COVID-19 pandemic, online therapy can be a lifesaver. You gain the same advantages of in-person counseling—expert advice, talk therapy, and coping strategies—without leaving home.