These warning signs can lead to bigger issues—and experts highlight why self-care is key to long-term health.
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You dread tomorrow’s plans
“A common indicator of burnout is anticipatory anxiety,” Dr. Ramas says. Burnout often stems from chronic stress—whether from work, caregiving, illness, or even unmet personal expectations—and can erode away your sense of success and well-being.
“Ever get nervous or feel dread the day before your workday or in anticipation of coming back to work after a vacation? That can be a sign that your coping from stressors at work is running low,” Dr. Ramas explains.
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You’re having major brain fog
Get a good night’s sleep, but still wake up feeling spacey and forgetful? Don’t just chalk it up to aging, says Martin G. Bloom, MD, a cardiologist and functional medicine expert. Brain fog can stem from poor sleep or stress, but it can also come from hormonal imbalances. If you suspect an issue, he recommends comprehensive hormone and thyroid testing to help determine the root cause.
Still, dietary changes may offer clarity, too. Thanks to the gut-brain axis, a complex communication pathway in the body, disruptions in the gut microbiome can show up as cognitive symptoms like brain fog, according to 2024 research published in BMJ Open.
“Most patients are amazed by the difference a healthy gut can make in their cognitive function,” Dr. Bloom says. “They report feeling sharper, smarter, and quicker with an improved ability to focus, remember things, and complete mental tasks.” Adding probiotic-rich foods to your diet helps balance your microbiome, potentially supporting clarity and focus.
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Your sex drive is low
While libido naturally ebbs and flows, stress, unbalanced activity levels, and substance use can lower it, according to the Cleveland Clinic.
But a persistent low sex drive might signal a hormonal imbalance, says Dr. Bloom. He suggests asking your doctor about testing your levels of hormones such as testosterone, estradiol, estriol, and progesterone. “The hormone test will act as a roadmap, and 99% of the time, testing will uncover the root causes.”
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You’re always on your phone
“With the advent of cell phones and on-demand applications, screen time is a rising concern,” Dr. Ramas says. She explains that social media, TV, and video games increase dopamine, the brain’s reward hormone. “The overuse of these things causes the same effects as any drug addiction.”
She says that early signs of screen overuse include:
- Increased irritability.
- Impulsively or obsessively checking your device.
- Losing track of time, like with doom scrolling.
- Anxiety when disconnected.
- Flat or erratic moods.
- Stunted interpersonal skills.
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You self-treat to cope
“People often self-treat when their bodies give signs of overwhelm,” Dr. Ramas explains. These signs can include poor sleep, chronic fatigue, anxiety, poor concentration, or physical issues like headaches, stomach pain, constipation, and muscle aches.
It’s easy to overlook these warning signs and turn to distractions—like extra screen time, alcohol, or other substances—but this only masks the underlying issue, not providing self-care.
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Your blood pressure is high
Blood pressure is a key indicator of overall well-being, not just heart health, according to the World Health Organization. This is because high blood pressure can result from gaps in your self-care, including poor diet, low activity, substance use, and chronic stress.
Doctors often have limited time with patients, so blood pressure is a sign of general health that they pay close attention to, explains Dr. Ramas. “Blood pressure should be below 130/80, based on the American Heart Association guidelines,” she says. “For healthy individuals, having a normal blood pressure depends on many factors, but if it remains high consistently, then more investigation is needed.”
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You’re always on edge
Stress from work, family, or daily life triggers the release of cortisol—and these levels might stay elevated if that stress is unrelenting, Dr. Bloom explains. Consistently high cortisol often causes mood changes like unexplained anxiety and irritability.
“[It] can also cause an increase of body fat and inflammation, which can lead to less self-confidence, frustration, and reduced energy and overall well-being,” he says. Gut microbiome imbalances can amplify these effects of cortisol, too.
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You can’t sleep
If you struggle to fall or stay asleep—or never feel fully rested—talk to your doctor, advises Dr. Bloom. You could have sleep apnea, a disorder where your airway collapses during the night, and it’s linked to high blood pressure, weight gain, and heart disease.
But other factors could be at play, too. Dr. Bloom says that as we age, hormonal changes can cause a domino effect of imbalances that disrupt sleep. Unmanaged stress, excessive screen time, low activity, and poor diet are also common risk factors for insomnia, according to the National Institutes of Health.
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You have muscle twitches in your legs
Occasional leg twitches or cramps may seem harmless, though they can be a sign of an overly sedentary lifestyle. Still, frequent muscle spasms may also suggest low magnesium levels, says Adonis Maiquez, MD, a dual-certified functional medicine doctor.
Over time, this deficiency can raise the risk of arrhythmias, or abnormal heartbeats. Make sure to get enough magnesium-rich foods such as almonds, pumpkin seeds, and bananas. Or, if your doctor suggests you require an even higher amount, consider a supplement.
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Your hands and feet tingle
Regular numbness or tingling in your hands or feet could be a symptom of vitamin B12 deficiency, says Dr. Maiquez. Left untreated, a lack of this nutrient can lead to anemia.
But the Cleveland Clinic adds that this tingling sensation could be a sign that you’re not taking care of yourself in other ways, such as:
- Poor posture.
- Sitting too much.
- Dehydration.
- Low blood sugar.
- Nerve compression issues, like carpal tunnel syndrome.
- Stress and anxiety.
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You’re having skin problems
While cold weather and dry skin go hand-in-hand, persistent flaky patches may be a sign of a fatty-acid deficiency from a low-fat diet, says Janet Prystowsky, MD, PhD, a board-certified dermatologist. If moisturizer alone isn’t doing the job, she says to make sure you’re getting enough good-for-you fats in your diet.
Acne can also flare up when self-care slips, according to Joshua Zeichner, MD, FAAD, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital. He points to the most common self-care-related acne causes:
- Stress.
- Poor sleep, which can keep cortisol levels high.
- Sugary and starchy foods, which cause blood sugar to spike, encouraging inflammation.
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You struggle with afternoon slumps
If you always feel like you need an afternoon pick-me-up, your lunch choices could be to blame, says Tania Dempsey, MD, ABIHM, a board-certified internist. Carb-heavy meals like pizza, sandwiches, or bread can cause your blood sugar to spike and crash shortly after.
“Low blood sugar, also known as hypoglycemia, can cause the sleepiness and fatigue that people get in the afternoon without them realizing why they feel that way,” she explains. To avoid the slump, focus on balanced lunches with protein, healthy fats, and fiber-rich vegetables.
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Sources
- Martin G. Bloom, MD, a cardiologist and functional medicine expert
- Adonis Maiquez, MD, the medical director at the Carillon Miami Wellness Resort
- Janet Prystowsky, MD
- Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City
- Tania Dempsey, MD
- U.S. National Library of Medicine: "Vitamin B12 deficiency anemia"
Medically reviewed by 
