Everyone has hard days. Feeling sad after a loss or anxious before a big event is normal. It becomes a health concern when the feelings are strong, last for weeks, and get in the way of daily life.
Signs to take seriously
- Low mood, emptiness or hopelessness on most days for two weeks or more.
- Losing interest in things you used to enjoy.
- Big changes in sleep or appetite.
- Constant worry, or panic attacks with a racing heart and breathlessness.
- Withdrawing from family and friends.
- Drinking, smoking or using other substances more to cope.
- Trouble concentrating, or struggling at work or school.
What to do
- Talk to someone you trust. Saying it out loud is often the first step.
- See a doctor. A general practitioner can check for physical causes and refer you to a psychologist or psychiatrist.
- Keep the basics going: regular sleep, meals, some movement and time outdoors all support recovery, alongside professional help.
If someone else is struggling
Ask how they are, and listen without rushing to fix things. Offer to help them contact a professional. If they talk about harming themselves, take it seriously and get help straight away.
Urgent help in Iran
- 123 — social emergency (including suicide crisis support)
- 1480 — counselling line
- 115 — medical emergency
Tools for this
This page is general information and not a diagnosis. If you are worried about your mental health, a doctor or mental health professional can help. This guide is general information, not medical advice — see our safety note.