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Understanding the mental health spectrum

Changes in our mental health are common and normal—especially as we navigate life's ups and downs.

Just as a spectrum encompasses a wide variety of colors, intensities, and nuances, mental health spans a broad range of emotions, states, and experiences. There are no rigid boundaries between different colors or states; they blend into one another seamlessly.

We use the spectrum to encourage a more nuanced view of mental health, recognizing that every person can experience varying degrees of wellness and challenges at different times throughout their lives, often happening gradually (even if you don’t realize it!). Everyone’s spectrum — just like each person’s ‘normal’ — is unique to them.

Click through our version of the mental health spectrum below to identify how you’re feeling, find the right words to express what’s going on, and learn when you may benefit from additional support.

Today, I feel . . .

  • You may be reacting to a challenging experience, such as going through a break up or stressing about an upcoming exam.

    This might feel like:

    • Increased irritability, nervousness, sadness, or worrying

    • Trouble sleeping

    • Difficulty relaxing, lowered energy

    • Intrusive thoughts

    • Procrastination

    • Forgetfulness

    • Trouble keeping up at school or at work

    • Decreased social activity

  • You may be having intense feelings and experiences that last for long periods of time making it difficult for you to manage day-to-day life.

    This could be things like:

    • Not able to concentrate at work or school

    • Having strong emotions that feel out of your control

    • Trouble falling asleep or staying asleep, sleeping too much or too little

    • Feelings of hopelessness or worthlessness

    • Feeling isolated from your friends or family

    • New feelings of suspicion or fear

    • Confusion about what is real and what is not

    • Thoughts about death, dying, or suicide

    If these experiences feel similar to what you're going through, or if you're struggling to keep up with your daily life, take our mental health quiz to get connected with appropriate local resources.

    *Note: Sometimes, experiences like these can lead to thoughts about death, dying, or suicide. If you or someone you know is in crisis, please text or call 988. Every life matters 💛. Our website is not a resource for life-threatening situations and is not monitored 24/7

  • You may be having intense feelings that linger longer than normal, making it difficult for you to maintain your daily routine.

    This could feel like:

    • Lingering anger, anxiety, sadness 

    • Feelings of hopelessness, worthlessness

    • Trouble keeping up at school or at work

    • Sleeping too little or too much

    • Feeling isolated from your friends or family

    • Brain fogginess

  • This means you're functioning at your normal, which may differ from what’s typical for someone else. Everyone has a unique normal. 

    You might feel:

    • Normal fluctuations in mood

    • Regular sleep patterns

    • Physically well, typical energy levels

    • Physically and socially active

    • Usual self-confidence, comfort with others