5 Signs It's Time to Seek Mental Health Support (And Why Waiting Makes It Harder)

Many people wait until they're in crisis before reaching out for mental health support. But recognizing the early warning signs can prevent things from getting worse and help you get back to feeling like yourself sooner.

I'm Christopher Schuman, a board-certified psychiatric nurse practitioner serving patients in Texas and Washington. Over the years, I've heard countless patients say "I wish I'd come in sooner." Understanding these signs can help you avoid that regret.

1. Your Sleep Has Changed Significantly

Whether you're sleeping too little or too much, significant changes in sleep patterns are often one of the first signs something's wrong. You might be lying awake at 3 AM with racing thoughts, unable to fall asleep because your mind won't stop, or sleeping 12 hours and still feeling exhausted.

Sleep problems and mental health issues create a vicious cycle. Poor sleep makes anxiety and depression worse, and anxiety and depression make it harder to sleep well. If your sleep has been disrupted for more than a couple of weeks, it's time to reach out. You don't have to wait until you're completely sleep-deprived.

2. Things You Used to Enjoy Don't Interest You Anymore

This is called anhedonia, and it's one of the hallmark signs of depression. When hobbies that used to bring you joy now feel like obligations, when you can't remember the last time you laughed, when everything feels flat and colorless — that's your brain telling you something's wrong.

Many people dismiss this as just being "in a rut" or "getting older." But loss of interest in activities you previously enjoyed is a clinical symptom that responds well to treatment. You don't have to accept feeling this way as your new normal.

3. You're More Irritable or Emotional Than Usual

If small things are setting you off, if you're snapping at people you care about, or if you find yourself crying more easily than usual, these emotional changes deserve attention. For many people, especially men and first responders, irritability and anger are how depression shows up rather than sadness.

Your family has probably noticed these changes even if you're trying to hide them. You might feel like you're constantly on edge, overreacting to minor frustrations, or struggling to control your emotions in ways that aren't typical for you.

4. You're Having Trouble Concentrating

When you can't focus at work, keep losing your train of thought in conversations, or find yourself reading the same paragraph over and over without absorbing it, your brain is struggling. This "brain fog" can be a symptom of anxiety, depression, or chronic stress.

For first responders, concentration problems can be especially concerning because your job requires split-second decision-making. If you're noticing that your mental sharpness isn't what it used to be, that's a sign your mental health needs attention.

5. You're Using Alcohol or Other Substances to Cope

Having a beer after work is one thing. Needing a drink to relax, using alcohol to fall asleep, or finding that substances are becoming your primary way of managing stress — that's different. If you're honest with yourself and realize you're using substances to cope with difficult emotions rather than enjoying them socially, it's time to seek help.

Many first responders fall into this pattern because it initially seems to work. Alcohol does temporarily reduce anxiety and help you sleep. But over time, it makes both problems worse while creating new ones.

You Don't Have to Wait for Rock Bottom

One of the biggest misconceptions about mental health treatment is that you need to be in crisis to deserve help. The truth is that getting support early makes treatment easier and more effective. You don't have to wait until you can't function, until your relationships are falling apart, or until you're having thoughts of self-harm.

Think of it like this: You wouldn't wait until you have a heart attack to address high blood pressure. Mental health works the same way. Early intervention prevents bigger problems down the road.

What to Do If You Recognize These Signs

If one or more of these signs resonate with you, here's what helps: Write down your top three concerns and roughly when they started. This gives you a starting point for conversation with a mental health provider. Reach out to a professional who understands your specific situation — whether that's someone who specializes in first responder mental health, veterans, or general mental health care.

Don't wait for things to get worse. Getting help early can prevent a difficult situation from becoming a crisis.

The Bottom Line

Recognizing these warning signs isn't about labeling yourself or admitting defeat. It's about paying attention to what your mind and body are telling you and taking action before things get worse. Mental health struggles don't make you weak — they make you human.

You take care of others every day. It's time to extend that same care to yourself.

Ready to Get Support?

📅 Schedule a consultation: https://www.veritasbh.com/contact

New patient consultations available within 2-4 weeks
Insurance: We accept most major insurance plans and offer transparent pricing for self-pay patients

Crisis support: If you're experiencing a mental health emergency, please call 988 (Suicide & Crisis Lifeline) or go to your nearest emergency room

Christopher A. Schuman, MSN, ARNP, PMHNP-BC, is a board-certified psychiatric nurse practitioner and founder of Veritas Behavioral Health, serving patients in Texas and Washington.