Mood swings and low energy aren’t always just “growing pains” or “stress from exams.” Sometimes, they signal that someone you care about is grappling with anxiety or depression. Recognizing these signs early can help you reach out with compassion—and maybe even guide them toward professional support. Below are 10 common indicators that a friend or […]
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Mood swings and low energy aren’t always just “growing pains” or “stress from exams.” Sometimes, they signal that someone you care about is grappling with anxiety or depression. Recognizing these signs early can help you reach out with compassion—and maybe even guide them toward professional support. Below are 10 common indicators that a friend or family member may be struggling emotionally. For each, you’ll find a brief explanation and a quick, actionable tip you can try today.
1. Persistent Sadness or Tearfulness
What to look for: They seem down most days, tear up easily, or express ongoing hopelessness.
Why it matters: Chronic low mood is a core symptom of depression, not just a bad day.
Try this: Gently ask, “I’ve noticed you’ve seemed low lately—want to talk?” Your willingness to listen can make a world of difference.
2. Sudden Irritability or Anger Outbursts
What to look for: They snap at small things, have more frequent arguments, or seem unusually on edge.
Why it matters: Anxiety and depression can manifest as irritability, especially in teens and young adults with poor emotional regulation PMC.
Try this: Pause before responding—then say, “I’m here if you need to vent or just need some quiet company.”
3. Withdrawal from Friends or Family Activities
What to look for: They skip gatherings, stop answering calls, or isolate themselves in their room.
Why it matters: Social withdrawal is a red flag for both anxiety and depression, cutting them off from vital support networks.
Try this: Invite them for a low-key activity—one-on-one coffee, a short walk, or a shared hobby—to show you care without overwhelming them.
4. Noticeable Changes in Eating or Sleep Patterns
What to look for: They’re suddenly overeating or losing appetite, sleeping too much, or struggling with insomnia.
Why it matters: Changes in appetite and sleep are hallmark signs of mood disorders; sleep disturbances and appetite shifts often co-occur with anxiety and depression PMC.
Try this: Ask if they’d like company on an evening walk or share a light meal together to gently encourage routine.
5. Excessive Worry or Panic Attacks
What to look for: They seem persistently anxious, voice catastrophic thoughts, or experience rapid heartbeat and sweating in stressful situations.
Why it matters: While everyone worries, constant or overwhelming anxiety—sometimes culminating in panic attacks—is not “just stress.”
Try this: Offer to practice a simple breathing exercise together (inhale for 4, hold 4, exhale 4) to help them regain calm.
6. Frequent Headaches or Stomachaches
What to look for: They complain of tension headaches, migraines, or unexplained stomach discomfort.
Why it matters: Emotional distress often “shows up” in the body—muscle tension and gut reactions are common physical symptoms of stress and anxiety PMC.
Try this: Encourage a short progressive muscle relaxation: tense-and-release each muscle group for a few seconds while seated.
7. Loss of Interest in Hobbies or Schoolwork
What to look for: They abandon activities they once loved—sports, arts, gaming—or show declining grades and concentration.
Why it matters: Anhedonia (loss of pleasure) is a central feature of depression and can sap motivation across life domains.
Try this: Invite them to revisit a favorite pastime, framing it as a low-pressure chance to have fun, not “perform.”
8. Neglecting Personal Appearance or Hygiene
What to look for: Their grooming habits decline—unchanged clothes, messy hair, skipping showers.
Why it matters: Skipping self-care often reflects low self-worth or overwhelming fatigue associated with depressive states.
Try this: Offer to join them in a self-care ritual—like a joint skincare routine or a fresh outfit shopping trip.
9. Expressing Feelings of Worthlessness or Hopelessness
What to look for: They verbalize “I’m a burden,” “Nothing will ever get better,” or “I’m worthless.”
Why it matters: These thoughts are serious indicators of depression and can escalate if left unaddressed.
Try this: Respond with validation: “I’m sorry you’re feeling like this—your feelings matter to me. You’re not alone.”
10. Talking or Hinting About Death/Suicide
What to look for: Direct mentions of wanting to die, joking about “not waking up,” or giving away possessions.
Why it matters: Any suicide-related talk is a critical warning sign that requires immediate attention.
Try this: Never leave them alone—call emergency services or a crisis helpline, and stay with them until help arrives.
Why Awareness Matters in Singapore and Beyond
According to Singapore’s National Population Health Survey, the proportion of young adults (18–29) reporting poor mental health rose from 13.4% in 2020 to 17% in 2022—with 25.3% in that age group affected CNA. Mental health struggles in youth can look like “just teenage moodiness,” but these red flags—sleep disturbances, excessive anger, and concentration difficulties—are far more concerning PMC.
Taking the Next Step: Listening, Empathy, and Resources
If you notice several of these signs persisting over weeks, consider:
Your empathetic presence—just saying “I’m here for you”—can break through isolation and stigma. By staying alert to these 10 signs, you become part of the safety net that helps loved ones navigate anxiety and depression toward recovery.