I’m Not Myself Lately — What Do I Do?

Feeling off can be scary. Maybe you are more tired, less social, quicker to anger, or just not motivated. This guide explains why that happens, what you can do today, and when to reach out for professional care.

What “not myself” can look like

• Low energy or brain fog

• Mood changes such as irritability, sadness, or anxiety

• Sleep problems or changes in appetite

• Withdrawing from people or activities you normally enjoy

• Trouble focusing or finishing tasks

Common reasons you may feel this way

1. Stress and burnout from work, parenting, finances, or caregiving can overload your nervous system.

2. Sleep debt reduces focus and raises anxiety and cravings.

3. Nutrition gaps and dehydration can mimic depression and fatigue.

4. Medical issues such as thyroid disorders, anemia, vitamin D or B12 deficiency, perimenopause or menopause, diabetes, long COVID, and sleep apnea.

5. Mental health conditions including depression, generalized anxiety, PTSD, and ADHD.

6. Medications and substances such as some antidepressants, steroids, alcohol, cannabis, or frequent nicotine can affect mood and energy.

7. Life events including grief, relationship strain, or trauma.

A quick self check

Answer each item with yes or no.

1. Have my sleep and appetite changed in the last month

2. Do I feel down, anxious, or on edge most days

3. Have I lost interest in things I used to enjoy

4. Am I using alcohol, cannabis, or other substances to cope

5. Do I feel physically unwell more days than not

   If you answered yes to two or more items, it may be time for a reset and a check in with a clinician.

A 24 hour reset you can start today

1. Hydrate with water at each meal and limit alcohol.

2. Eat three balanced meals that include protein, fiber rich carbs, and healthy fats.

3. Take a fifteen to twenty minute brisk walk or stretch session.

4. Set a consistent bedtime and power down screens one hour before sleep.

5. Do a ten minute brain dump on paper. Write worries and next steps.

6. Choose one supportive action to reduce stress at home such as preparing tomorrow’s lunches or laying out clothes.

A seven day plan to feel more like yourself

Day 1 and 2

• Track sleep and mood.

• Add one relaxing practice daily such as prayer, breath work, or journaling.

Day 3 and 4

• Move your body for twenty to thirty minutes.

• Eat protein at each meal and add two servings of vegetables.

Day 5

• Connect with a person you trust. Share how you feel and ask for one specific kind of help.

Day 6

• Clear one nagging task that steals mental energy. Keep it small and finish it.

Day 7

• Review the week. Which habits helped the most Keep those and plan your next week around them.

When to contact a clinician

• Your symptoms last more than two weeks or interfere with work, parenting, or relationships.

• You have persistent fatigue, headaches, digestive problems, or unexplained pain.

• You recently started or changed medications and noticed mood or energy shifts.

• You are pregnant or postpartum and feel persistently down or anxious.

Urgent help

Seek immediate care or call emergency services if you have thoughts of self harm or suicide, see or hear things others do not, feel out of control or unsafe, or have severe withdrawal from alcohol or other substances.

How Swift Solutions Medical Center can help

• Whole person evaluation of mood, sleep, stress, and lifestyle

• Targeted labs for thyroid function, anemia, vitamin levels, A1C and glucose, and other concerns

• Medication review with options that are mood and weight friendly when appropriate

• Personalized care plan for therapy, coping skills, nutrition, and movement that fits your life

• Follow up by telehealth so you can get care from home with clear goals and check ins

Ready to talk

Call 478-888-5851 or request an appointment at SwiftSolutionsMed.com. You do not have to feel this way alone.