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Inside Out
Spot the Signs of Depression & Anxiety
A healthier mind, a brighter tomorrow.
Mental health is just as important as physical health — yet the signs are often invisible until they become overwhelming. Inside Out is a campaign to help you recognise the warning signs of depression and anxiety in yourself and the people you love, and to show that seeking help is a sign of strength, not weakness.
Signs of Depression
Depression is more than a low mood. If these signs last two weeks or more, it's time to reach out.
Persistent Sadness
Feeling down, empty, or hopeless most of the day, nearly every day, for two weeks or more.
Sleep Changes
Struggling to fall asleep, sleeping too much, or waking up exhausted despite rest.
Loss of Energy
Everyday tasks feel overwhelming. Fatigue and sluggishness set in without a clear cause.
Loss of Interest
No longer enjoying hobbies, socialising, or activities that used to bring pleasure.
Feelings of Worthlessness
Harsh self-criticism, guilt over the past, or feeling like a burden to others.
Difficulty Concentrating
Trouble focusing, remembering details, or making simple decisions at work or home.
Signs of Anxiety
Anxiety can show up in the body as much as the mind. These signs are worth listening to.
Restlessness
Constantly feeling on edge, wound-up, or unable to relax, even in safe environments.
Racing Heart
Unexplained palpitations, chest tightness, or shortness of breath without physical exertion.
Excessive Worry
Overthinking everyday situations, expecting the worst, and struggling to switch off the mind.
Irritability
Short temper, snapping at loved ones, or feeling easily overwhelmed by small stressors.
Muscle Tension
Unexplained aches, clenched jaws, or tight shoulders that don't ease with rest.
Sleep Disruption
Lying awake with racing thoughts, or waking suddenly with a sense of dread.
A Healthier Mind, Every Day
Small, consistent habits protect your mental wellbeing and build resilience for tough times.
Move Daily
Even a 20-minute walk lifts mood-regulating chemicals and eases anxious energy.
Talk to Someone
Sharing how you feel with a trusted friend, family member, or therapist lightens the load.
Limit Screen Time
Step away from doom-scrolling. Protect your peace by setting boundaries with news and social media.
Prioritise Rest
Aim for 7–9 hours of sleep. A rested mind is more resilient to stress and worry.
Stay Connected
Isolation feeds the illness. Reach out, join a group, or volunteer in your community.
Practice Mindfulness
Deep breathing, meditation, or journaling helps calm racing thoughts and ground you.
Get Help & Resources
SADAG Mental Health Line
Free telephonic counselling, support and referrals
SADAG Suicide Crisis Line
24/7 support for suicidal thoughts and emotional crises
Lifeline South Africa
Confidential emotional support and crisis intervention
Cipla Foundation Mental Health
Guidance and connection to local mental health professionals
You Are Not Alone
Asking for help is the bravest step. Reach out, check on your loved ones, and let's build a tomorrow where mental health is spoken about openly and without shame.
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