Mental Health: How to take care of your emotional balance and recognize warning signs.
Mental health is an essential part of overall health and influences how we think, feel, make decisions, work, and relate to others. Throughout life, it is normal to experience periods of worry, sadness, fatigue, or stress. These responses are part of the human experience and can arise in the face of significant changes, losses, or periods of increased family, professional, or personal demands.
However, when these signs persist, intensify, or begin to interfere with daily life, it is important not to ignore them. Recognizing them in a timely manner can help reduce suffering, prevent the situation from worsening, and facilitate access to the most appropriate support.
According to the World Health Organization, mental health is a state of well-being that allows a person to develop their abilities, cope with the normal demands of life, and work productively. Promoting mental health involves not only treating illnesses but also creating conditions that foster emotional well-being.
In this article, we discuss what mental health is, what signs may indicate a need for support, the most common situations of poor mental health, and some strategies that help promote and protect mental health throughout life.
What is mental health?
Mental health involves how each person interprets what happens, recognizes emotions, manages difficulties, and maintains relationships. It is also reflected in the ability to make decisions, adapt to changes, study, work, and ask for support when needed.
Having good mental health doesn’t mean being in a good mood every day or never feeling sadness, anxiety, or frustration. It means having the resources to face life’s challenges, adapt to changes, and recover from difficult times, while preserving the ability to care for oneself, maintain healthy relationships, work, learn, and participate in daily life.
Mental health is not simply the absence of a disorder. It varies over time and results from the interaction between individual, family, social, economic, and environmental factors.
Why is it important to take care of mental health?
Psychological balance influences multiple aspects of health and well-being, including sleep, energy levels, appetite, memory, and concentration. Furthermore, it shapes how we relate to others, face challenges, make decisions, perform our daily activities, and participate in family, social, and professional life.
Physical illness, pain, hormonal changes, economic difficulties, isolation, conflicts, or professional pressure also affect well-being. Therefore, mental health requires a holistic view of the person and their context.
What are the signs of poor mental health?
An isolated symptom does not always indicate a problem. It is important to observe the duration, frequency, intensity, and impact on daily life.
Emotional signals
These include excessive worry, irritability, persistent sadness, emptiness, intense fear, disproportionate guilt, loss of interest, or feelings of inadequacy.
Physical signs
Physical symptoms may include persistent fatigue, muscle tension, headaches, palpitations, digestive changes, shortness of breath, changes in appetite, or poor sleep. Since these symptoms can also be associated with other health conditions, it is important that they be evaluated by a healthcare professional, especially if they persist, worsen, or appear without an apparent cause.
Cognitive signs
Difficulty concentrating, forgetfulness, repetitive thoughts, indecisiveness, or a feeling of mental block may occur.
Behavioral changes
Social isolation, decreased school or work performance, absenteeism, increased interpersonal conflicts, abandonment of previously enjoyable activities, changes in routines, or increased consumption of alcohol and medication can be warning signs.
More than just the isolated presence of these behaviors, it is important to assess their impact on daily life. When they persist or compromise family, social, or professional functioning, they warrant an evaluation by a healthcare professional.
Anxiety and mental health
Anxiety is a normal response to uncertainty, risk, or demands. It can increase vigilance and prepare the body to act.
However, it ceases to be merely occasional when the worry becomes difficult to control, persists, and limits choices or activities.
Symptoms may include:
- restlessness;
- racing thoughts;
- tension;
- fear;
- palpitations;
- digestive discomfort;
- feeling short of breath;
- Sleep disturbances;
- difficulty concentrating
In some people, anxiety also manifests as a need to control everything, constantly review decisions, or anticipate problems.
In some situations, psychological distress can manifest suddenly and intensely, through episodes of intense fear accompanied by marked physical symptoms. These episodes correspond to what are known as panic attacks.
Burnout: More than just professional fatigue
Burnout is specifically related to chronic stress in a professional context that has not been successfully managed.
The World Health Organization describes three main dimensions:
- Exhaustion, characterized by a persistent feeling of physical and emotional weariness and lack of energy.
- Greater mental detachment from work, which can manifest itself through cynical, negative, or indifferent attitudes towards tasks and professional activity.
- Reduced professional effectiveness, reflected in the perception of less ability to perform the work and decreased performance and productivity.
Burnout is classified in the ICD-11 as an occupational phenomenon and not as an independent medical disease.
Unlike occasional tiredness, burnout tends to persist and doesn’t always improve with rest alone. It can cause loss of motivation, irritability, decreased job satisfaction, and a persistent feeling of ineffectiveness or reduced professional accomplishment.
Since other health conditions can cause similar symptoms, it is important to have an evaluation by a healthcare professional to establish a diagnosis and guide the most appropriate approach.
Are anxiety, stress, and burnout the same thing?
No. They can coexist and influence each other, but they have distinct characteristics.
| Aspect | Anxiety | Stress | Burnout |
|---|---|---|---|
| Definition | Anticipatory response to threat or uncertainty | Responding to demands or pressure | Burnout linked to chronic professional stress |
| Context | It can arise in various areas of life | Generally associated with identifiable factors | Specifically related to work |
| Predominant signs | Fear, worry, tension, and physical symptoms | Irritability, restlessness, fatigue, and difficulty switching off | Exhaustion, cynicism, detachment, and decreased effectiveness |
| Duration | Can be punctual or persistent | Tends to decrease when the pressure ends | Remains despite rest and affects the relationship with work |
| When to seek help | When it persists, limits activities, or causes distress | When it becomes frequent and affects sleep or health | When there is prolonged exhaustion or inability to recover |
The relationship between mental health and sleep.
Sleep and mental health influence each other.
Anxiety, worry, and stress can make it difficult to fall asleep, cause nighttime awakenings, and make sleep less restorative. At the same time, repeatedly insufficient sleep can increase irritability, reduce concentration, and hinder emotional balance.
Some sleep hygiene measures can contribute to improving the quality of rest, such as maintaining regular sleep and wake times, avoiding caffeine and alcohol in the hours leading up to sleep, reducing screen time before bed, and creating a quiet and dark environment in the bedroom.
If sleep difficulties persist for several weeks, cause significant distress, or affect daytime functioning, it is important to seek evaluation from a healthcare professional. Treatment will depend on the identified cause and may include interventions targeting sleep problems, mental health, or both.
What can we do to take care of our mental health on a daily basis?
Maintain regular routines.
Stable schedules for bedtime, meals, work, and rest help preserve mental health.
Get enough sleep
Establish a wind-down routine and reduce stimuli at night. If sleep remains disrupted, seek advice.
Engage in physical activity
Regular movement supports mood, sleep, and physical health.
Taking breaks and setting limits.
Alternate periods of concentration with breaks. Identify tasks that you can postpone, delegate, or refuse.
Resting is part of prevention and does not constitute a lack of productivity.
Reduce excessive consumption of caffeine and alcohol.
Caffeine can increase agitation, palpitations, and difficulty sleeping.
Alcohol can cause initial drowsiness, but it can also impair sleep quality. It can also worsen emotional symptoms and increase the risk of drug interactions when certain medications are taken with it.
Maintaining a support network
Talk to people you trust. Secure relationships reduce isolation and make it easier to seek support in more serious situations.
Setting aside time for enjoyable activities
Leisure, socializing, and contact with nature can contribute to emotional well-being and help relieve stress.
There’s no single activity that’s right for everyone. The most important thing is to choose something you enjoy and can do regularly, whether it’s walking, reading, listening to music, pursuing a hobby, or spending time with people who make you feel good. Even short breaks make a difference.
Seek help in time
Asking for support is not a sign of weakness. On the contrary, it allows you to understand what is happening and to define appropriate responses before the suffering worsens.
Medications, supplements, and mental health
Some mental health problems may require psychological, medical, or psychiatric follow-up and, in certain cases, prescribed medication.
Follow the prescription, clarify any doubts, and report any possible side effects.
Do not abruptly discontinue antidepressants, anxiolytics, sedatives, or other medications without medical advice. Some medications can cause withdrawal symptoms or worsen general symptoms when discontinued improperly.
Avoid:
- using family members’ medication;
- increase doses on your own initiative;
- combining medications without guidance;
- repeatedly resorting to sedatives to sleep;
- to stop treatments because you feel better;
- using alcohol in conjunction with sedative medications.
Natural products and supplements can also cause adverse effects and interactions. Evidence of effectiveness varies between products, and no supplement should be presented as a solution for anxiety, burnout, or persistent psychological distress.
What is the role of the Correia Rosa pharmacy team in mental health?
The pharmacists on our team can:
- listen and guide in a confidential manner;
- to explain how to use the medications;
- identify potential adverse effects;
- to warn about possible interactions;
- recognize signs of improper use;
- to provide guidance on measures related to sleep, caffeine, alcohol, and routines;
- encourage seeking medical or psychological support.
This support is complementary. It facilitates access to care and the safer use of medication, without replacing the doctor, psychologist, or psychiatrist.
When should you seek professional help?
Seek evaluation when:
- the symptoms persist for several weeks;
- there is intense emotional suffering;
- sleep remains disrupted;
- professional or academic performance decreases;
- relationships are affected;
- isolation arises;
- panic attacks occur;
- there is a feeling of loss of control;
- it increases the consumption of alcohol or medication;
- it becomes difficult to maintain basic tasks;
- self-care strategies are no longer sufficient.
when should you seek urgent help?
Seek immediate help if you experience suicidal thoughts, intent to self-harm, risk of harming others, loss of touch with reality, intense confusion, highly disorganized behavior, or inability to ensure your own safety.
In Portugal, call 112 in case of life-threatening situations or immediate emergencies. You can also contact the Suicide Prevention and Psychological Support Helpline – 1411.
Seek immediate support from someone you trust and avoid being alone when you feel you are losing control.
In summary, mental health influences the body, sleep, relationships, work, and quality of life.
Recognizing persistent signs, respecting limits and seeking support in a timely manner are prevention measures.
Self-care can help restore balance, but it doesn’t replace support when there is intense or prolonged suffering. No one needs to face these difficulties without help.
Have you been experiencing anxiety, emotional exhaustion, sleep disturbances, or difficulty coping with stress? Talk to the team at Farmácias Correia Rosa. We can answer your questions and help you find the most appropriate support.
FAQs – Frequently Asked Questions about Mental Health
It means being able to recognize emotions, cope with difficulties, maintain relationships, make decisions, and participate in daily tasks with flexibility. It doesn’t imply always being happy. Everyone goes through difficult times. The essential thing is to be able to recover, adapt, and seek appropriate support when usual strategies are no longer sufficient.
The signs vary, but may include irritability, excessive worry, changes in sleep patterns, emotional exhaustion, loss of interest, isolation, and difficulty concentrating. An isolated sign may be temporary. Persistence, intensity, frequency, and impact on daily life help to understand when it is important to seek appropriate professional evaluation.
Maintain routines, practice good sleep hygiene, exercise, take breaks, set boundaries, and stay in touch with trusted people. Reduce excessive caffeine and alcohol intake. Additionally, pay attention to changes in mood and behavior. Self-care supports well-being, but it does not replace professional care when persistent suffering occurs.
Stress typically arises in response to an identifiable demand, such as overwork or conflict. Anxiety centers on the anticipation of threat or uncertainty and can persist even without immediate danger. Both can cause tension, sleep disturbances, and physical symptoms. When they persist, cause suffering, or limit life, they warrant professional evaluation.
Burnout is work-related and can include persistent exhaustion, emotional detachment, disinterest, and a feeling of inadequacy. It cannot be confirmed solely through a list of symptoms, as other conditions can cause similar signs. An assessment helps to understand the context and define individual and organizational measures.
Yes.It may be accompanied by palpitations, muscle tension, shortness of breath, tremors, sweating, headaches, or digestive discomfort. However, unusual, intense, persistent, or unexplained physical symptoms require evaluation to rule out other causes. Do not automatically attribute any bodily manifestation to anxiety, especially in the presence of chest pain or severe difficulty breathing.
Evidence of effectiveness depends on the product, its composition, and the clinical situation. They should not replace assessment by a pharmacist or psychological or medical evaluation, nor should they be presented as a treatment for burnout or an anxiety disorder. Before starting to take a dietary supplement, talk to your pharmacist or doctor.
Listen without judgment, avoid minimizing, and ask what kind of support the person needs. Encourage them to seek help and offer to accompany them to their first contact with the staff. Respect the person’s pace, and don’t promise secrecy when faced with serious risk. If there is a risk of suicide, self-harm, or loss of touch with reality, seek urgent help and do not leave the person alone.
Bibliographic references
- World Health Organization. (2025). Mental health: strengthening our response. https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response
- World Health Organization Regional Office for Europe. (2026). Mental health. https://www.who.int/europe/news-room/fact-sheets/item/mental-health
- World Health Organization. (2019). Burn-out an occupational phenomenon: International Classification of Diseases. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
- World Health Organization. (2022). WHO guidelines on mental health at work. https://www.who.int/publications/i/item/9789240053052
- National Institute for Health and Care Excellence. (2011). Generalised anxiety disorder and panic disorder in adults: management (CG113). https://www.nice.org.uk/guidance/cg113
- National Institute for Health and Care Excellence. (2022). Medicines associated with dependence or withdrawal symptoms: safe prescribing and withdrawal management for adults (NG215). https://www.nice.org.uk/guidance/ng215
- National Health Service 24. (2025). Psychological counseling in the NHS 24. https://www.sns24.gov.pt/servico/aconselamento-psicologico-no-sns-24/
- National Health Service 24. (2025). Suicide prevention. https://www.sns24.gov.pt/pt/tema/prevencao-e-cuidados-de-saude/prevencao-do-suicidio/
- International Pharmaceutical Federation. (2022). Mental health care: A handbook for pharmacists. https://www.fip.org/file/5212
- Order of Pharmacists. (2021). Mental health: a professional goal of the present and future. https://ordemfarmaceuticos.pt/fotos/publicacoes/fd_dezembro21_677059685683451bf2ab8b.pdf
- Portuguese Order of Psychologists. (2020). Questions and answers about burnout. https://www.ordemdospsicologos.pt/pt/noticia/2997
