Skip to content

If you are in need of immediate assistance please dial 9-1-1 or 9-8-8. You’re not alone in this journey. Find more trusted local resources.

The Signs You Shouldn’t Ignore: Recognizing Mental Health Injuries in Yourself

A young woman sitting on a sofa and smiling while looking out the window and thinking about what to write in her journal.

Unlike physical injuries, which are often immediate and visible, psychological injuries tend to develop gradually and are more difficult to detect. As support workers, we’re often trained to recognize emotional distress in others but not always in ourselves. When you’re constantly caring for others, it’s easy to overlook the subtle signals your own body and mind are sending you.

Whether it is burnout, the loss of a community member, a traumatic incident, or exposure to harmful behaviors in the workplace, the impact of psychological injuries varies from person to person. Recognizing the early signs is crucial to intervening before the situation escalates to the point of requiring extended time off or more serious mental health treatment.

The Mental Health Continuum Model1

Using the Mental Health Continuum

This article uses the Mental Health Continuum Model as a framework to help identify and reflect on signs of psychological injury. A helpful starting point is regular self-assessment to consider your well-being across six key dimensions. For each of the questions below, ask yourself: How often have I felt this way over the past two weeks?

  • Not at all: Indicates a healthy balance in this area.
  • Several days: There’s still time to take preventive steps and support your well-being.
  • More than half the days: You may be showing signs of psychological injury.
  • Nearly every day: This could indicate a diagnosable mental health condition—consider reaching out for professional support.

Let’s take a closer look at the six dimensions of well-being through the lens of the mental health continuum.

1. Emotional Well-being

Emotional well-being refers to your overall state of emotions, sense of meaning and purpose, and ability to pursue personal goals. A balanced emotional state involves healthy relationships, positive thinking patterns, and a sense of fulfillment.2

Ask yourself:

  1. How often have I felt anxious, irritable, overwhelmed or emotionally low in the past two weeks?
  2. How often have I struggled to experience calm or emotional balance?

Important signs to watch for:

  • Increased irritability or emotional reactivity
  • Loss of interest or joy in everyday activities
  • Emotional numbness or detachment

2. Performance & Functioning

One of the earliest signs of a mental health injury is a noticeable decline in work performance. You might feel overwhelmed by tasks that used to be manageable or have difficulty going to work.

Ask yourself:

  1. How often have I felt unmotivated, unfocused, or unable to complete tasks—at work or at home?
  2. How often have I avoided responsibilities or felt mentally checked out?

Warning signs include:

  • Difficulty completing tasks
  • Inability to concentrate
  • Increased absenteeism or presenteeism (being physically present but mentally disengaged)

3. Sleep & Physical Well-being

Our bodies reflect our mental state. Chronic stress leads to the release of stress hormones which can disrupt seep and contribute to physical ailments

Ask yourself:

  1. How often have I had trouble falling asleep, staying asleep or waking up tired despite rest?
  2. How often have I experienced unexplained fatigue, headaches or physical tension?

Red flags include:

  • Trouble falling or staying asleep
  • Chronic fatigue
  • Headaches or unexplained aches

4. Social Well-being

Psychological distress can affect our relationships, often leading to withdrawal and isolation

Ask yourself:

  1. How often have I felt withdrawn, isolated or disconnected from others?
  2. How often have I avoided social interactions or felt unsupported in my relationships?

Warning signs include:

  • Withdrawing from friends, family or colleagues
  • Loss of interest in social activities
  • Difficulty communicating or feeling supported

5. Spiritual Well-being

Spiritual well-being relates to your sense of connection to something larger than yourself whether that’s faith, purpose or meaning.

Ask yourself:

  1. How often have I felt a loss of meaning, purpose or direction in my life?
  2. How often have I questioned my values or felt spiritually disconnected?

Warning signs include:

  • Feeling hopeless of directionless
  • Questioning your values or beliefs
  • Disconnection from purpose or community

6. Addictions & Coping Behaviours

People experiencing psychological injury may turn to unhelpful coping strategies, such as excessive substance use, screen time or overworking.

Ask yourself:

  1. How often have I relied on alcohol, drugs, screens or other distractions to numb or escape difficult feelings?
  2. How often have I felt unable to manage without these coping habits?

Possible indicators:

  • Using substances or behaviours to escape or numb feelings
  • Neglecting responsibilities
  • Feeling unable to stop or control harmful habits

Why Early Recognition Matters

Recognizing the signs of a mental health injury is essential for both individuals and organizations. By regularly checking in with yourself and using tools like the mental health continuum, you can identify early signs of stress, fatigue, and emotional strain before they escalate.

Your mental health is just as important as your physical health. Don’t wait until the signs become overwhelming. Take action, reach out, and prioritize your well-being.

Use the Signs I Shouldn’t Ignore Self-Reflection Tool to identify signs of mental health challenges in yourself, or feel free to post this Signs of Mental Health Injury Quick Reference Guide in staff areas for easy access.

Mental Health Resources

If you are noticing signs of mental health challenges, it’s important to seek support. Consider reaching out to your healthcare provider or exploring the following free mental health programs:

  • BounceBack: A self-help program designed to improve mental well-being.
  • Wellness Exchange for social service workers: Resilience skills workshop facilitated by CSSHSA.
  • Wellness Exchange for the general public: Resilience skills workshop facilitated by PHSA.
  • Employee Assistance Program (EAP): Access mental health support through your workplace EAP.

Taking care of your mental health is essential. Don’t hesitate to reach out for help.

References

  1. Government of Canada. “Mental Health Continuum Model.” Canada.ca, Department of National Defence, 24 Aug. 2023. Accessed 16 May 2025.
  2. National Center for Complementary and Integrative Health. “Emotional Well-Being: High-Priority Research Networks.“ NCCIH, U.S. Department of Health and Human Services. Accessed 16 May 2025.