Summary of "4 cambiamenti che indicano un deterioramento della tua salute mentale"

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips

Recognizing Subtle Signs of Mental Health Deterioration

Mental health issues don’t always manifest as acute disorders like anxiety or depression. Often, small and overlooked signals indicate an imbalance and the need for self-care or intervention.

Four Underestimated Signs of Mental Health Decline

1. Quality of Personal Energy

Feeling persistently tired upon waking, lacking motivation or curiosity.
Loss of interest in activities that previously excited you (e.g., sports, hobbies).
This dull, depleted energy signals the brain is conserving resources due to mental strain.
Tip: Engage in small voluntary activities to stimulate energy and curiosity.
If energy loss severely impacts life, seek professional psychological help.

2. Sleep Quality

Difficulty falling asleep, frequent awakenings, light or non-restorative sleep, or excessive sleep accompanied by fatigue.
Sleep disturbances and psychological distress worsen each other in a feedback loop.
Tip: Prioritize good sleep hygiene but avoid obsessing over sleep tracking metrics, as this can worsen insomnia.

3. Feeling of Agency Over Life

A diminished sense of control or influence over your life and decisions.
Procrastination, avoidance of confrontation, and feelings of helplessness may arise.
This is not laziness but a brain response to perceived disconnection between actions and outcomes.
Tip: Practice small daily decisions (e.g., writing down three small choices) to rebuild a sense of agency.

4. Balance in Solitude and Relationships

Mental health depends on healthy relational regulation.
Signs of imbalance include:
- Irritation or exhaustion from social interactions leading to withdrawal.
- Excessive need for company and distraction, unable to tolerate solitude.
Tip:
- If you prefer solitude, intentionally increase social interactions.
- If you seek constant social contact, schedule quiet, alone time to restore balance.

General Advice

Small, conscious acts of self-care are more effective than drastic changes.
Listen to your body and mind’s subtle signals before problems escalate.
Seeking professional help early can lead to quicker and more effective support.
Avoid stigmatizing therapy; many modern psychotherapists can provide meaningful help.
Engage in exercises that promote self-awareness and agency, such as noting small daily decisions.

Additional Resource

An 8-week group coaching program called Self-Esteem in Action is available. It is designed to boost confidence and develop healthy self-esteem through practical psychological tools and group support.

Presenter: Gennaro Romagnoli, psychologist and psychotherapist