Mental health isn't about feeling good all the time or avoiding difficulties. It also involves recognizing what's going on with us, developing resources to cope with challenges, and asking for help when we need it.
As part of World Mental Health Day, observed every October 10, specialists from the School of Psychology at the National University of the Andes ( Universidad Panamericana ) address six frequently asked questions to help us better understand our emotional health and know how to respond.
1. How do I know if what I'm feeling is anxiety or just stress?
Stress usually arises in response to a specific demand, such as an exam, a deadline, or a conflict, and can help us mobilize resources. When it is intense or prolonged, however, it affects sleep, concentration, mood, and relationships. Anxiety involves worry, fear, or anticipation of a threat, even if it is not present; it may be accompanied by repetitive thoughts, muscle tension, palpitations, or difficulty sleeping.
To distinguish between them, consider their frequency, duration, the ability to control how we feel, and their impact on daily life. It’s a good idea to seek help when worry is difficult to control, interferes with activities, or leads to avoiding important situations. There’s no need to wait until the symptoms become unbearable.
2. What should I do during an anxiety attack?
An anxiety attack or panic attack can cause heart palpitations, trembling, sweating, dizziness, shortness of breath, or intense fear. Although it may be alarming, these steps can help:
• Take a break, find a safe place, and get comfortable.
• Breathe gently and at a comfortable pace, without forcing deep breaths.
• Return to the present moment: identify objects, sounds, or the sensation of your feet on the ground.
• If you need to, ask someone you trust to stay with you.
If these episodes recur, cause constant fear, or limit your activities, it's important to seek a professional evaluation.
3. Sadness or Depression: When Should You Seek Help?
Sadness is a human emotion experienced in response to a loss, a disappointment, or a difficult period. Depression can involve persistent sadness or irritability, but it can also include a loss of interest, lack of energy, changes in sleep or appetite, difficulty concentrating, guilt, or hopelessness. It’s a good idea to seek help if a person stops enjoying meaningful activities, isolates themselves, or has difficulty studying, working, or fulfilling their responsibilities.
Depression is not a lack of willpower or weakness. If you have thoughts of death, talk to someone you trust and seek professional help as soon as possible. In the event of immediate danger, the person should not be left alone, and emergency services should be called. In Mexico, the Línea de la Vida offers free counseling at 800 911 2000.
4. What should I say—and what shouldn't I say—to someone who's going through a tough time?
Being there for someone doesn't mean solving everything. Often, the most valuable thing is to listen without judging, acknowledge their suffering, and ask what the other person needs.
• You can say: “Thank you for trusting me,” “I’m listening,” or “Would you like me to help you find help?”
• It’s best to avoid saying: “Pull yourself together,” “There are people who are worse off,” or “You have no reason to feel that way.”
The first step might be to make them feel that they don't have to go through this alone.
5. Is it burnout or just fatigue?
Rest usually helps after a one-time exertion. Burnout, or occupational burnout syndrome, is different: the WHO recognizes it in the ICD-11 as an occupational phenomenon related to chronic work-related stress that has not been managed effectively. It is characterized by three dimensions:
• Exhaustion or lack of energy.
• Mental detachment, negativity, or cynicism toward work.
• A feeling of reduced professional effectiveness.
If fatigue persists, affects various areas of your life, or does not improve with rest, you should seek a professional evaluation to determine its causes.
6. Can artificial intelligence be my psychologist?
Artificial intelligence can be used to express concerns, organize thoughts, look up general information, or prepare questions for a consultation. However, it is not the same as a psychologist and should not replace professional care. The American Psychological Association warns that general-purpose chatbots and many wellness apps are not designed or validated to provide psychotherapy.
These tools can make mistakes, omit relevant information, and respond inappropriately to complex or high-risk situations. They are not a substitute for a clinical evaluation and should not be used as the sole source for making a diagnosis or deciding on a treatment. In addition, privacy practices vary across platforms, so it is advisable to avoid sharing identifiable data or sensitive clinical information.
Taking care of your mental health also means knowing when to ask for help
We don't need to wait for a crisis to address how we feel. Recognizing the signs, talking to someone we trust, and seeking professional guidance are concrete ways to protect our mental health.
According to the “ Universidad Panamericana,” promoting a culture of care means listening without prejudice and remembering that behind every question there is a story that deserves to be addressed with seriousness, sensitivity, and responsibility.
Learn about the services offered by the Clinical Psychology Unit at the Universidad Panamericana.
