Mood and anxiety: when stress feels bigger than usual
If you’ve been feeling down, worried, or snappy more than you’d like, you’re not alone. This page helps you take it seriously without making it scary.
Section: Common Issues
First: Feeling down, worried, or irritable is common during health changes, retirement, caregiving, and grief. But you don’t have to “just live with it.” Support works.
Urgent: If you’re thinking about harming yourself, can’t keep yourself safe, or feel out of control, seek immediate help. In the U.S., you can call or text 988. Otherwise use your local emergency number or go to the nearest emergency department.
Step 1: Name the pattern
- How long has this been going on? days, weeks, months
- What changed? loss, stress, new diagnosis, medication change, pain flare, sleep change
- Is it more “sad/flat” or more “worried/on edge”? (or both)
- What’s your sleep like? sleep and mood are tightly linked
- What’s your energy and motivation like?
Step 2: Track for 7 days (quick and simple)
- Rate mood 0–10 each day
- Note sleep (hours + quality), pain (0–10), and movement (walked? strength?)
- Write down 1–2 triggers (news, conflict, health worry, loneliness, alcohol, caffeine)
- Notice physical anxiety signs: racing heart, tight chest, upset stomach, shakiness
Common contributors that look like “just aging”
- Loneliness and isolation (even if you’re around people)
- Chronic pain (pain drains mood and patience)
- Sleep problems (insomnia, sleep apnea, restless sleep)
- Medication side effects or interactions (talk to your clinician before changing anything)
- Medical causes like thyroid problems, anemia, low B12, uncontrolled diabetes, or low oxygen levels
- Alcohol (it can worsen sleep and anxiety even in “moderate” amounts)
Small first steps that often help (pick 1–2 for this week)
- Light + movement in the morning: a 10–20 minute walk outdoors.
- One social touchpoint per day (call, text, coffee, senior center, hobby group).
- Lower the “stimulation load”: reduce doom‑scrolling and late‑night news.
- Breathing reset: inhale 4 seconds, exhale 6 seconds, repeat for 3 minutes.
- Ask directly for support: “Can you check in with me twice this week?”
Good to know: If anxiety is new and intense, or if mood changes came on quickly, it’s worth a medical review. New symptoms deserve fresh attention.
What to ask your clinician
- “Could this be depression, anxiety, grief, or something medical?”
- “Should we review my medications for side effects or interactions?”
- “Can we check thyroid, B12, anemia, and other basics?”
- “What therapy options are available (in person or telehealth)?”
- “If medication is appropriate, what are the pros/cons for me?”