Mental Health Red Flags We Often Ignore

Not all signs of burnout or overwhelm are loud and obvious. More often, our minds and bodies whisper that something’s off long before they scream. These subtle red flags are easy to brush aside, but they’re often the first signals that it’s time for a reset.

Here are a few to notice—and kind ways to respond:

If you wake up already exhausted:
Your body might be asking for a softer start. Try a quick five-minute stretch, drink water before reaching for coffee, and get some sunlight within the first 30 minutes of waking up. These small shifts can help regulate your internal clock and ease you into the day.

If you’re easily irritated by small things:
When every little thing sets you off, it’s a sign to pause. Step away if you can. Deep breathing (inhale for 4, hold for 4, exhale for 6) or calming music can help regulate your nervous system and bring you back to center.

If you avoid answering texts or making plans:
Social exhaustion is real. Start small—reply to just one person or send a quick “Hey, I’ll get back to you soon” message. It’s okay to take social breaks. Giving yourself that grace is self-care.

If you feel like you’re in a constant brain fog:
Your mind might need a quick reset. Hydrate, get some fresh air, shake out your body, or try the 5-4-3-2-1 grounding technique: name 5 things you see, 4 you can feel, 3 you hear, 2 you smell, and 1 you taste.

If you don’t enjoy the things you used to love:
This is a more serious—but common—red flag. Reconnect with joy in low-pressure ways: rewatch a favorite show, doodle just for fun, or go for a walk without expectations. Let yourself be, without a goal.

You don’t need a major life overhaul to tend to your mental health. Often, it starts with paying attention - then choosing one small, kind action in response. If you need helpful resources, visit our Resources page.