Something doesn’t feel right
Sometimes the first sign is not a clear feeling or diagnosis. It may be a change in how you sleep, think, work, react, connect with people or get through the day.
One change does not tell you what is happening. What matters is whether it is different for you, how long it has been happening and how much it is affecting your life.
If you need urgent help
If you or someone else is in immediate danger, call Triple Zero (000). If you need urgent emotional support, go to Need Help Now.
What have you noticed?
You may recognise some of these examples, or something different. They are prompts for reflection—not a checklist for diagnosing yourself.
Feelings and reactions
- Feeling on edge, overwhelmed, flat, numb, disconnected or unlike yourself
- Becoming angry, irritable, tearful or distressed more easily than usual
- Feeling ashamed, hopeless, trapped or as though you want to escape
Thinking and concentration
- Finding it hard to focus, make decisions or finish ordinary tasks
- Forgetting things, losing track of conversations or mentally checking out
- Replaying events, expecting danger or being unable to switch off
Body and sleep
- Sleeping much less or more, waking often or feeling exhausted despite rest
- Changes in appetite, energy, restlessness or physical tension
- Unexplained physical symptoms or feeling constantly activated or shut down
Behaviour and coping
- Withdrawing, avoiding people or losing interest in things that usually matter
- Snapping, arguing, taking risks or reacting in ways you later regret
- Using more alcohol, drugs, gambling, work, screens or other activities to block out how you feel
Relationships, work and daily life
- More conflict, distance or difficulty being present with people you care about
- More mistakes, missed tasks, absences or trouble functioning at work or home
- Struggling with hygiene, meals, finances, appointments or other daily responsibilities
Put the change in context
You do not have to explain everything. A few details can make the next conversation easier:
- What is different from your usual self?
- When did you first notice it? Was anything changing at the time?
- How often does it happen, and is it getting stronger or more frequent?
- What is it affecting—sleep, work, relationships, health or daily tasks?
- What have you been doing to cope, and is that creating another problem?
Your notes stay with you. This worksheet does not save or send your answers.
Choose what to do next
Talk with someone now
You can contact a support service even if you do not know what to say or whether the situation is serious enough.
Prepare for an appointment
A GP can consider mental and physical health together and help you decide whether another professional or service may be useful.
When to seek professional help sooner
Consider speaking with a GP or another qualified health professional if the changes:
- are persistent, worsening or becoming harder to manage
- are affecting work, sleep, relationships or everyday responsibilities
- involve increasing alcohol or other drug use, gambling, aggression or other unsafe ways of coping
- leave you or someone else concerned about safety
A health professional can consider mental health, physical health, medication, sleep, substance use and life circumstances together. The examples on this page cannot determine the cause.