Depression

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Depression

What is depression?

There is a difference between feeling low and being clinically depressed, how I hear you say, well let me explain.

Most people go through periods of feeling down, but when you’re clinically depressed you feel persistently sad for weeks or months, rather than just a few days.

They range from lasting feelings of unhappiness and hopelessness, to losing interest in the things you used to enjoy and feeling very tearful. Many people with depression also have symptoms of anxiety. So sometimes it can feel like your “get up and go, gets up and buggers off”.

Other symptoms of depression could include –

  • Continuous low mood or sadness 
  • Feeling hopeless and helpless 
  • Having low self-esteem  
  • Feeling tearful 
  • Feeling guilt-ridden 
  • Feeling irritable and intolerant of others  
  • Having no motivation or interest in things 
  • Finding it difficult to make decisions 
  • Not getting any enjoyment out of life 
  • Feeling anxious or worried
  • Having suicidal thoughts or thoughts of harming yourself

Half of the battle is understanding what is going on for you and that you are not alone there are people you can speak to and places you can go so you don’t feel alone in your struggle. People don’t tend to feel low for no reason and sometime it could be down to a medical issue so something completely out of your hands.

If you feel like your depressed the first point of call is go make an appointment at you GPs, this is what they get paid for so don’t ever feel like your wasting their time they want you to go to them this is what they trained for remember.

Lets look at this differently ok, if you broke your leg would you seek medical help ? if you had the flu or a chest infection would you seek medical help ?? IT’S THE SAME THING !! just because you cant see it, it doesn’t mean it doesn’t exist

What Can I do To Help Myself??

1) Don’t bottle things up – find someone to talk to about how you are feeling.
2) Make sure you get plenty of exercise and plenty of fresh air. You will find that even if you do a quick walk every day and a short period of other exercise each day you will start to feel physically and emotionally stronger and more able to cope.
3) Make sure you eat a healthy balanced diet – eat little and often and don’t skip meals. If you are not eating properly you will feel more depressed and listless.
4) Try and keep busy – to keep your mind occupied.
5) Do things you enjoy to relax, treat yourself and take care of yourself.
6) Try and get to bed at a regular time. If you find it difficult to sleep listen to the radio/TV/read and you may find you drop off to sleep more easily.
7) Don’t resort to unhealthy ways of dealing with your problems like drinking, taking drugs, cutting, eating disorders.
8) Ask for help when you need it.
9) Try to stop thinking in a negative way – when you think a negative thought try and replace it with a positive one.
10) If you need a hug ask someone you trust – this can make you feel that someone really does care how you are feeling.

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Misconceptions About Mental Illness

Misconceptions About Mental Illness

Unfortunately, there are many misconceptions around mental health. For example, many tend to think that those who deal with mental health problems are simply unable to feel better, or that they should “try” to just “get over” depression. However, it is not that easy. This article will be looking at three common misconceptions about mental illness.

“It’s Not Serious“

The first common misconception about mental illness is that it is nothing serious, or that it is easy to get rid of. How many times have you told someone about this illness and have received an underwhelming response or a response that insinuated that you simply needed to get over it? It is extremely frustrating, especially when it comes to the fact that mental illness can be all-encompassing and therefore can make you feel like nothing you do will help. Because of this, it’s important to remember that the feelings and the experience with mental illness are valid.

“You Could Get Better if You Really Wanted To”

Another very common myth is that people who deal with mental illness are simply “faking it” or that they could simply get better if they really wanted to. In such cases, it is incredibly frustrating to see individuals struggling with these stereotypes; after all, if one could so easily get over mental illness, why would they purposely choose not to? Again, your mental illness and experience with it are completely valid. Perhaps you have been struggling with mental health issues due to Covid-19 and feel guilty as you think your condition isn’t “bad enough” for you to get help? This is not the case– mental health is ALWAYS important!

“It’s Your Fault”

There is not much to say about this one other than that it is never your fault if a person is in crisis with mental illness. No matter how much they may feel like blaming themselves, mental illness is something that impacts many, if not most people at one point in their life. And, it’s never their fault.

Myths and misconceptions about mental health are often related to the stigma that surrounds mental disorders. This is a common problem that can prevent many individuals from getting the treatment they need. Misconceptions about mental health often lead to inaccurate stereotypes. In addition, stereotypes about mental disorders can further marginalize and isolate individuals who suffer from mental disorders. This can result in them having difficulties relating to others and feeling less comfortable about going to social functions and being around large groups of people. On that note, this concludes this week’s article.

Have you been struggling? Reach out today to get the help you deserve

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Carer’s Fatigue: What it Is and How to Get Help

How to get help

As we approach the end of the year, one thing is for certain: we are all very tired both mentally and physically in many cases. This year has been a very challenging one in many aspects, testing us and our capacity to get help after a rough challenge. In any case, one group of people have also had to deal with another barrier: a carer’s fatigue. Caregivers were/are some of the most crucial workers this year and this can include doctors, nurses, counsellors and support workers and many others unable to take care of themselves in a time where the world was, quite honestly, in a shambles. Carer fatigue, however, adds another layer to this. It occurs when a carer is unable to take care of themselves as they are too busy caring for others. This week’s article will outline what carer fatigue is in more detail and will provide you with some tips on fighting it if it is something you have been dealing with.

What is carer fatigue?

As the name suggests, carer fatigue refers to the fatigue or extreme level of exhaustion felt by carers who are responsible for the care of others. Carers’ responsibilities can range from providing well-being and comfort advice, checking in on their care recipients and their mental and physical health, monitoring their safety while providing them with as much independence and autonomy as possible. However, this does not mean that this is only a ‘job’ for carers: in most cases, caregivers are very connected to their patients and establish a strong connection with them, therefore they begin to feel responsible for them above and beyond. This feeling of responsibility can lead to the neglect of one’s own care, therefore leading to burnout.

How can I prevent or treat carer fatigue?

If you are a carer who has experienced this or is currently struggling with this, it is very important that you take action to improve the fatigue, tiredness and overwhelming feelings because if this continues, it could be dangerous for both parties involved. Not only can it cause great strain on you as a carer, but on your patients/clients too. The quality of care can be negatively affected as it is normal to become grumpy or to have a short fuse when overtired. There are loads of ways you can prevent this from happening, and one way is to make sure that you have regular rest also known as self-care so that the body can rejuvenate and recharge itself. Of course, this is easier said than done, but the key here is to focus on setting boundaries and recognising when you are heading downhill. If you begin to feel more irritable and begin resenting your job, maybe it’s time for some time to reflect on what you need to change because, if you do what you have always done, you will get what you have always got !

Staying Active

Another key factor in learning to overcome carer fatigue is to make sure you are having some sort of exercise, and to keep moving on a regular basis. Learning to overcome carer fatigue means getting plenty of sleep and exercise, but also eating a proper diet that gives the body all the nutrients it needs. Without getting the right amount of nutrients, the body can’t repair itself, which can cause many different problems, so taking care of yourself through exercise and eating right is very important. You may not be able to give as much help as you want at times, but if you feel there is any stress or strain on your care receiver, then discuss it with them and you can work to see how you can have your needs met while also providing them with the care they need.

At the end of the day, it’s all about boundaries. Being able to be a great carer lies in the extent to which you can care for yourself first. This follows the same thought pattern as the one in airplanes when parents are instructed to put on the oxygen mask before helping others– you cannot help if your own mental and physical health is hindered.

So, take care of yourself, set boundaries, know when you need time off, and give yourself enough time to rest!

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What Is Seasonal Affective Disorder?

What Is Seasonal Affective Disorder?

Seasonal affective disorder, or “SAD”, is a kind of depression that occurs around the same season every year; this kind of feeling usually accompanies the same time of the year, which is why it is sometimes referred to as the “winter blues”. Seasonal affective disorder may also strike around the time of the Christmas holidays or around the time of the New Year, especially in Covid-19 times as individuals faced heavy restrictions in regards to seeing family members. It can strike at any point in time, but it is most common during the time period of December and January where the sun is much less present than in other times.

What Causes SAD?

Experts are not exactly sure what causes SAD, but they believe it might be caused by a shortage of seasonal sunlight. There are many people who live in the city where there is very little natural sunlight throughout the whole year as they live in small apartments with very little light and a limit to the extent to which they can roam freely outside. For them, the winter months are quite dark and harsh, making the mood changes more serious. For those of us who live in the countryside, there may not be enough sunlight throughout these months, however one may have access to more space and may therefore be able to walk around forest paths or fields and thus may have more access to direct sunlight. 

How Can SAD Be Treated?

There are many antidepressant medications that help people suffering from SAD. Some of the medications used to treat seasonal affective disorder include antidepressants and vitamin D supplements. Many doctors recommend that these types of antidepressants are used in conjunction with Behavioral Therapy in order to provide the best results.

Light Therapy for SAD

Light therapy for SAD consists of exposing the patient to artificial light, either with the use of special lamps called SAD lamps or with the use of a light box. This treatment usually takes place in a light therapy clinic, but it can also be beneficial in a patient’s home although these tend to be an expensive investment to make around £35 upwards. For some patients, this light treatment may be helpful, especially if they suffer from seasonal affective disorder during the darkest months of the year. For others, however, light treatment may not be helpful as the benefits of this therapy aren’t well documented.

Cognitive Behavioural Therapy

As an alternative to light therapy, psychotherapy or can be used in order to treat seasonal affective disorders. Specific types of psychotherapy sessions will vary from patient to patient, but in most cases they will involve talking to a psychiatrist or a licensed therapist in their treatment for SAD. A psychiatrist can also determine which antidepressant is best for the patient depending on how severe their SAD symptoms are, and he or she can prescribe an antidepressant that is most appropriate for their situation. Cognitive Behavioural Therapy is usually tweaked for the patient’s specific needs. If this is something you are interested in, reach out today.

Melatonin Therapy

For example, one type of treatment that has been proven to be effective in treating SAD involves melatonin therapy. Melatonin is a hormone produced by the pineal gland that controls the production of other hormones like serotonin. In recent years, researchers have found that low levels of melatonin can result in depression, and low levels of melatonin are believed to be a contributing factor to seasonal affective disorder as well as insomnia. Low levels of melatonin are associated with poor sleep, which is known to exacerbate depression. A person suffering from depression will often take a melatonin supplement in order to get more sleep and feel better. 

Are you struggling with

 SAD? With the current challenges we are facing with new lockdown measures throughout the UK, it is normal and okay not to feel okay. Reach out today for a free consultation to receive the help you need.

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Tips to help your with your mood

Tips to improve your mood

We all have bad days, whether we like it or not. However, it’s important that when we have such a bad day, that we do not simply give into the bad feeling and let a few bad hours take over our life. Indeed, having a bad mood for a few days, weeks, and months can transcend into more complex issues and more heavy-impacting conditions including depression, so improving your mood is important. More specifically, although it’s okay not to be okay, it’s not okay to let ourselves fall into a pit of sadness. So, here are some tips on improving your mood every day. 

  1. Get rid of the stress

One of the most important things that you can do if you are having problems with your mood is to reduce the amount of stress in your life. When you have a lot of stress in your life, you may find that it is hard to be motivated to try new things or even have fun; everything becomes a task or another thing on your to do list. You may want to work hard at finding a way to reduce your stress levels, or if possible, eliminate it completely. If you cannot do this on your own, then consider getting someone’s help for this, partner, friend or even a therapist or coach. 

  1. Take good care of yourself

We sometimes underestimate the power of self-care. However, aside from self-care, general care for ourselves is just as important. It’s important that you show your subconscious that you respect yourself and your value enough to treat your body the right way. So, if you feel like you are in a bad mood on a certain day, make sure that you go the extra mile. Even if you are working from home, take a shower, get prepared the same way you would to leave the house, and keep your environment clean and proper for a good day. Small things like wearing an ironed shirt or making a nice cup of tea may be just what you need to bring some normalcy back into your time, and it may also boost your mood in the meantime as you optimize your feelings of self-worth. 

  1. Move and eat well

Another thing that you can do to boost your mood is to get more exercise. Exercise is known to be a great stress reliever, so you should make it a priority to work out for at least 20 minutes each day– that can be a short run, a Youtube workout, or even yoga; anything to get you going. Endorphins – which make you happy – are released when you exercise, so you will want to work hard to get them flowing through your body. Similarly, make sure to eat well. You won’t feel much better if you feed your body with foods that make you uncomfortable, such as overeating chips, ice cream, curry, or whatever it is you like to eat loads of. It’s okay once in a while, but often, they don’t make us feel better but rather make us feel worse. Instead, try eating a balanced and healthy meal and perhaps it’ll contribute to the mood-boosting. 

Ultimately, there are tons of things that you can do to boost your mood. But, if you feel yourself being in emotional state in some way , taking care of yourself is key. Don’t let yourself dwell in the bad/negative feelings. You can always call someone or talk to a professional about these things. Similarly, if you have been in a bad mood for many consecutive days or weeks and feel that nothing is helping – or if you don’t feel like you care about feeling better, it’s time to ask for help.

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Being Alone Not Lonely

Being alone is something that many of us have grown accustomed to. Over the past few months, we have become much more used to the idea of being alone, and in fact, some of us may even like it quite a bit! If you are an introvert, perhaps being alone is something that you love and you do not feel as though anything needs to change. However, at one point or another, many of us start feeling the repercussions of being alone all the time. So, this week’s article will give you tips on being alone comfortably, and without feeling lonely. 

  1. Keep up the contacts

Although some of us have started to feel the “Zoom fatigue”, or the feeling that we are constantly on screen talking to others – especially while working or studying from home –, it is important to keep up our contacts. If you start to feel lonely while being home alone, try calling a friend, even if it is just for a few minutes. Taking the first step might be the hardest one of all, but once the person starts talking, you can also let them know that you are feeling lonely and just felt like having some company. 

  1. Understand that you are not alone in this situation

Feeling lonely is complicated as it has varied effects on different people. Some people have difficulty feeling isolated because of their relationships and jobs, such as when one works primarily from home. Other people have difficulty feeling alone and do not have any close relationships to turn to when they feel lonely. Still others have problems because they are not very outgoing or do not like meeting other people, so they may not even know where to go and who to talk to when they feel alone. This is especially true during Covid-19, and it’s made worse for those who struggle with anxiety about falling sick. As you can see, feeling lonely can stem from a variety of different factors and can manifest itself in different ways in different people. So, you are truly not alone. This is something you can talk to people about, including your therapist. 

  1. Keep yourself busy

One of the few amazing things that was brought on by the current situation is that we have a lot more time on our hands. Therefore, you have time to pick up new habits or new fun hobbies. If you have always wanted to start up a small business, now is the time to start brainstorming it. Even better: you can make new contacts to ask them for their opinion about it. You can keep yourself busy by joining livestreams, joining free online events or setting up small goals for yourself that you get to accomplish every day instead of focusing on the fact that you are alone. 

In times like these, it’s especially important to think of those who have been chronically lonely for a long time– the elderly and maybe single parents. The individuals who are currently in care homes, or even just students who are alone in their dorms, are currently facing a serious loneliness epidemic. So, take the time to call them, as speaking to another lonely person who is alone, may make the both of you much less lonely in the end. If you feel the need to speak with someone, reach out today– I can help.