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<div><span class="fr-img-caption fr-fic fr-dib" style="width:958px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1784480855891pexels-karola-g-6255876.jpg" class="fr-fic fr-dib"/><span class="fr-inner"><em>Photo from Pexels | pexels-karola-g-6255876</em></span></span></span></div><p>“I just know I’m really sad, and I can’t get out of it.” This is what many people say when they begin asking for help or advice about their mental health. Others describe feeling numb, disconnected, or as if the spark has gone out of their lives. When this happens, it can be deeply unsettling because you know something feels different: this is not how you usually are, and this is not how you normally deal with life. At its worst, it can begin to affect almost everything you do. </p><p>The World Health Organization (WHO) describes mental health as a state of well-being in which a person recognizes their abilities, copes with the normal stresses of life, works productively and fruitfully, and contributes to their community. This definition does not say that a mentally healthy life is free from stress. We all live with stressors, and in many ways, learning to deal with them is part of how we grow. Feelings such as sadness, anger, despair, grief, nervousness, happiness, and joy are normal parts of being human. This is why reminding ourselves that it is okay not to be okay matters. It gives us permission to acknowledge what we feel, understand what triggered those feelings, and express them instead of keeping everything inside.   </p><p>Feelings of stress, anxiety, or depression can be very difficult to assess because they do overlap. These three terms get thrown around interchangeably in daily conversation, but they are distinct experiences that feed into one another. One helpful way to begin is to ask three simple questions: What is happening around me? What is happening inside me? And how long has this been going on? Stress is often connected to a specific situation. Anxiety may continue even after the situation has passed, or it may appear without a clear trigger. Depression, on the other hand, can feel like a heaviness that changes the way you see yourself, your relationships, and the future. These distinctions are not meant to label you quickly, but to help you notice patterns with more compassion and less fear. </p><div><strong>Stress   </strong></div><p>Stress is often our response to a demand or threat, whether real or imagined. Usually, there is a clear source of pressure from our environment, such as school, work, family, deadlines, relationships, or money. Stress becomes harder to manage when too many demands happen at once, when solutions take time, or when no resolution seems to be in sight. We all handle stress in different ways, depending on our personality, coping skills, and the support available to us at a given time. This is why it helps to pause, take stock of your current situation, and ask whether there is too much on your plate. It also helps to notice the pockets of joy, calm, and support that can ease the load. Taking inventory of both your stressors and your sources of support can help you manage your feelings before they build into overwhelm or what some people call an emotional storm. </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:958px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1784481281896pexels-olly-3807738.jpg" class="fr-fic fr-dib"/><span class="fr-inner"><em>Photo from Pexels | pexels-olly-3807738</em></span></span></span></div><p>When stress is managed early, it can even become a signal that something needs adjusting. Maybe you need rest, clearer boundaries, a more realistic schedule, or help from someone you trust. But when stress becomes constant, the body may stay on alert for too long. You may notice headaches, body pain, irritability, trouble sleeping, or difficulty concentrating. This is why stress should not be dismissed just because it is common. Common does not mean harmless, especially when it begins to affect your health, your relationships, or your ability to function. </p><div><a class="fr-green fr-strong" href="https://www.abs-cbn.com/lifestyle/health-beauty-fashion/2026/7/13/ten-ways-to-protect-your-mental-health-while-using-social-media-0048" rel="noopener noreferrer" target="_blank">RELATED STORY: Ten ways to protect your mental health while using social media </a></div><div><strong>Anxiety</strong></div><p>I often describe anxiety as the persistent worry that you may have left the stove on before leaving the house. It is an intense, nagging feeling of worry even when there is no real or immediate threat. That thought can keep looping in your head, along with worst-case scenarios about what might happen. Anxiety can also come with physical symptoms: a racing heart, chest tightness, shortness of breath, dread, and fear. For someone with debilitating anxiety, this can be deeply disruptive. A person may turn around, go home, and miss work because the worry feels impossible to ignore, only to discover that the stove was actually off. Anxiety can feel like a lingering alarm in your mind, warning that something is wrong or that something bad is about to happen. When you are in a very anxious state, thinking your way out of it may not work right away, but breathing exercises can help stabilize your nervous system.</p><div><strong>What is Box Breathing?</strong></div><p>Box breathing, also called four-square breathing, is one simple technique you can use in the moment. </p><p>Box Breathing: Breathe in slowly through your nose for a count of 4, feeling your belly expand. Hold your breath in your lungs for a count of 4. Exhale slowly and steadily through your mouth for a count of 4. Hold your lungs empty for a final count of 4. Complete this cycle 3 to 4 times, or until you feel your nervous system settle.   It is also important to remember that anxiety is not simply “overthinking.” For many people, it feels physical before it feels logical. The body reacts as if danger is nearby, even when the mind cannot identify a real threat. This is why telling someone to “just calm down” rarely helps. A more helpful response is grounding: slow breathing, naming what you can see or hear, placing your feet firmly on the floor, or reminding yourself, “I am safe in this moment.” These small practices do not erase anxiety instantly, but they can create enough space for the body to settle. </p><div><strong>Depression </strong></div><p>Depression can affect anyone. It can leave a person feeling low, numb, or empty. It can make it difficult to enjoy things they once liked, drain their energy, disrupt appetite or sleep, and bring thoughts such as “I am a burden” or “life is pointless.” It can feel as if the color and joy have been drained from life. To people who have never experienced depression, this may sound dramatic, which is one reason stigma can be so heavy. But at its worst, depression can bring destructive thoughts, self-injury, or the risk of losing one’s life. Depression is a mental health condition that should be taken seriously, and early intervention matters. Check on loved ones and friends with genuine care and concern, and more importantly, encourage them to seek help. </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:958px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1784481368460pexels-mikhail-nilov-8872807.jpg" class="fr-fic fr-dib"/><span class="fr-inner"><em>Photo from Pexels | pexels-mikhail-nilov-8872807</em></span></span></span></div><p>Depression may also show up quietly. It is not always obvious crying or visible sadness. Sometimes it looks like withdrawing from messages, losing motivation, sleeping too much or too little, forgetting meals, or moving through the day on autopilot. Some people continue to work, study, smile, and care for others while silently feeling empty inside. This is why it is important to check in with people gently and consistently, not only when they appear to be falling apart. You can ask yourself: Am I still able to do the things I need to do? Am I avoiding people, places, or responsibilities because of how I feel? Have my sleep, appetite, energy, or concentration changed? Have these feelings lasted for days, weeks, or longer? If the answer is yes, it may be time to stop carrying it alone. Support can come in many forms: a trusted friend, a family member, a guidance counselor, a psychologist, a psychiatrist, or a community mental health service. </p><div><a class="fr-green fr-strong" href="https://www.abs-cbn.com/lifestyle/health-beauty-fashion/2026/7/6/the-person-who-needs-your-care-most-might-be-you-1148" rel="noopener noreferrer" target="_blank">RELATED STORY: The person who needs your care the most might be you</a></div><div><strong>Seeking Support</strong></div><p>Self-care is helpful, but it should not become another pressure to perform. Resting, eating regularly, moving your body, journaling, praying or meditating, spending time with safe people, and taking breaks from overwhelming responsibilities can support your mental health. However, if these steps are not enough, that does not mean you failed. It simply means you may need a stronger kind of support. Just as we seek medical care when physical symptoms persist, we can also seek professional care when emotional pain becomes too heavy or too prolonged. </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:958px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1784481468558pexels-timur-weber-8560664.jpg" class="fr-fic fr-dib"/><span class="fr-inner"><em>Photo from Pexels | pexels-timur-weber-8560664</em></span></span></span></div><p>If you are going through an overwhelming amount of stress, anxiety, or depression, please know that this is not a sign of weakness or a personality flaw. It is a signal that you may need support, care, and professional guidance. Reach out to trusted family members or friends, and consider speaking with a psychologist or psychiatrist, especially if your feelings persist (two weeks or more), worsen, interfere with daily life, or lead to thoughts of harming yourself. Asking for help is not giving up; it is one of the most important steps toward healing, understanding yourself better, and finding your way back to a steadier and healthier version of yourself.</p><div><br/></div><div><strong>ABOUT THE AUTHOR</strong></div><div><strong><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1784478680726ZARAH HERNAEZ_PROFILE PHOTO.jpg" class="fr-fic fr-dib" style="width:403px;height:606.871px"/></strong><em><br/></em></div><div><em><a href="https://www.instagram.com/zeeheehee/" rel="noopener noreferrer" target="_blank">ZARAH R. HERNAEZ</a> is a mental health advocate and US Certified Mental Health First Aider from the National Council for Behavioral Health, Washington DC, USA and a certified Positive Psychology and Well-Being Coach from the Stanford School of Medicine. She is also the founder of <a href="https://www.instagram.com/thewellnestph/" rel="noopener noreferrer" target="_blank">The Wellnest PH</a>, a Mental Health Advocacy dedicated to creating a safe space and giving assistance to those going through mental health concerns in the Philippines. <br/></em></div><div><em> </em></div>

<p>A practical guide to understanding stress, anxiety, and depression, as well as when professional help may be needed.</p>

A practical guide to understanding stress, anxiety, and depression, as well as when professional help may be needed.

Stress, anxiety, or depression: How do I know the difference, and when should I seek help?

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Stress, anxiety, or depression: How do I know the difference, and when should I seek help?

Zarah R. Hernaez

Published July 20, 2026 01:28 AM PHT

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