It’s easy to brush off signs of mental health struggles, convincing yourself that you’re just tired, busy, or having a bad day.
But when denial becomes a habit, it can prevent you from getting the help you need. Here are 14 signs that you might be in denial about your state of mind—and what you can do to address them. If you’re really struggling and need help, reach out to your GP, 111, or Samaritans at 116 123.
1. You blame everything on stress.
Stress can certainly take a toll, but if you’re chalking up every bad mood, sleepless night, or lack of motivation to being stressed, it might be a sign of something deeper. Stress can mask other issues, so it’s worth asking yourself whether the things causing you stress are truly temporary or part of a bigger picture. Taking time to evaluate your emotions without dismissing them as “just stress” can open the door to clarity and better self-care.
2. You avoid talking about your feelings.
Keeping everything bottled up might feel easier in the moment, but avoiding conversations about your feelings can be a red flag. When friends or loved ones ask how you’re doing, and you deflect with, “I’m fine,” it’s worth considering whether you’re truly fine or just avoiding vulnerability. A small step, like sharing one thought or emotion with someone you trust, can make a big difference in breaking the cycle of denial.
3. You overcompensate by staying busy.
Filling your schedule to the brim can distract you from uncomfortable emotions, but it’s not a long-term solution. If you constantly feel the need to be busy, ask yourself what you’re trying to avoid. Even setting aside 10 minutes a day to sit quietly with your thoughts can help you start recognising underlying feelings that need attention.
4. You downplay your struggles.
“It’s not that bad,” or “Other people have it worse,” are common ways to dismiss your own pain. While it’s great to have perspective, minimising your feelings can prevent you from acknowledging when something is truly wrong. Remind yourself that your experiences and emotions are valid, no matter how they compare to someone else’s.
5. You rely heavily on coping mechanisms.
Whether it’s food, alcohol, shopping, or scrolling endlessly through social media, overusing coping mechanisms can be a sign that you’re masking deeper issues. If you find yourself turning to these habits more often than not, it might be time to explore what emotions you’re trying to numb. Starting with healthier alternatives, like exercise or journaling, can help you process emotions instead of avoiding them.
6. You avoid self-reflection.
If the thought of sitting alone with your feelings makes you squirm, it could be a sign of denial. Avoiding self-reflection often means there are things you don’t want to face. Try starting small, like writing down a single thought or feeling each day. Over time, this practice can help you confront emotions in a more manageable way.
7. You lash out at people for no reason.
Unaddressed mental health struggles often spill out as irritability or anger toward those around you. If you find yourself snapping at loved ones over small things, it might be time to ask what’s really bothering you. Taking a moment to pause and reflect before reacting can help you identify whether your emotions are rooted in external triggers or something internal.
8. You tell yourself you’re just “too busy” for therapy.
Convincing yourself that you don’t have time to prioritise your mental health is a classic form of denial. The truth is, if you’re struggling, making time for therapy or other self-care practices can improve every area of your life. Even starting with a short consultation or exploring online resources can make mental health care feel more accessible.
9. You constantly feel exhausted.
Physical exhaustion can be a symptom of emotional overload. If you’re tired all the time, even after a full night’s sleep, it might be your body’s way of signalling that something isn’t right. Paying attention to the connection between your mental and physical health can help you identify when it’s time to get support or slow down.
10. You dismiss other people’s concerns.
If loved ones have mentioned that you don’t seem like yourself, and you brush it off, it might be time to reconsider. Denial often shows up as defensiveness when other people notice something’s wrong. Instead of dismissing their observations, try listening with an open mind—they might see things you’ve been avoiding.
11. You struggle with basic routines.
If tasks like cooking, cleaning, or even showering start to feel overwhelming, it’s a sign that something deeper might be going on. Mental health struggles often manifest in small, everyday behaviours. Breaking routines into tiny, manageable steps can help you regain some control and recognise when it’s time to ask for help.
12. You feel disconnected from everything.
When you’re in denial about your mental health, it’s common to feel like you’re going through the motions of life without really engaging. That emotional numbness can make it hard to connect with loved ones, hobbies, or even yourself. Starting with small moments of mindfulness, like focusing on your breath or enjoying a single task, can help you begin to reconnect.
13. You over-rationalise your emotions.
If you’re constantly explaining away your feelings with logic—“I’m upset because it’s Monday” or “It’s just the weather”—it might be a sign you’re avoiding deeper truths. While rational thinking can be helpful, it’s equally important to honour your emotions for what they are. Allowing yourself to simply feel without judgement can help you move past denial and into healing.
14. You think asking for help is weakness.
One of the biggest barriers to acknowledging mental health struggles is believing you should be able to handle everything on your own. Asking for help isn’t a sign of failure; it’s a sign of strength and self-awareness. Reaching out, whether it’s to a friend, family member, or professional, can be the first step toward feeling better and reclaiming control over your well-being.
