Joanna Goodfellow Counselling and Psychotherapy in Melksham

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Depression & Anxiety. Library Image: Leaf and Water

Depression and Anxiety


Symptoms of Depression

Lack of motivation, at home or work, lack of concentration.

Increased irritability - becoming annoyed and taking it out on those who are close to you

Lack of interest in everyday life - for example wanting to be alone a lot

A sense of hopelessness - feeling defeated and unable to see a way out

Feeling worse in the morning - not wanting to get out of bed

Sleeping issues - insomnia is a common symptom of depression

Sleeping long hours is also a common side effect

Change in appetite - either a decrease or increase in eating

Crying a lot

Negative thoughts regarding family, friends

Suicidal thoughts are a common side effect of depression, if this is you please seek help immediately

Turning to alcohol or drugs as a way of coping with depression.

Retreating from social situations


Self care for Depression

Educating yourself – learn the facts about depression

Sleep – take steps to develop healthier sleep habits.

Exercise - physical activity is very important an can help relieve symptoms. Get active.

Nutrition – learn more about good nutrition

Sticking with it – do what it takes to follow your plan.

Managing stress – learn to identify the signs of stress, and find out how you can try to manage it.

Positive self talk – learn how to recognise negative thought patterns and turn them around.

Journaling – learn the benefits of writing down your thoughts and feelings. Try Bullet Journaling.

Spirituality – Do you have, or have you had in the past a spiritual practice. Are you attracted to any?

Support systems –what you can do to build a strong support system.

Coping at work – develop ways of staying healthy and productive at work.

Setting Goals – Set some achievable goals at first, try putting them in your bullet journal.


Symptoms of Anxiety


Shortness of breath

Feelings of ‘butterflies’ in the stomach

Increase in heartrate

Palpitations

Hot flushes

Increase perspiration/sweaty palms

Feelings of nausea

Wanting to go to the toilet more often

Dizziness

Shaking

Headaches

Dry mouth

Blushing


Self care for Anxiety

Physical activity – when you exercise, your brain releases hormones called endorphins, which can improve how you feel.

Having less caffeine – having too much caffeine can cause or increase feelings of anxiety.

Eating a healthy diet – not eating or drinking enough can make us feel tired and worn down, which makes it easier for us to feel anxious. Getting the right vitamins and minerals in your diet also helps to keep your brain and gut healthy, both of which can be linked to your mental health.

Relaxation techniques – meditating or practising breathing exercises may help you control your thoughts and feel calmer.

Reading self-help books – these are often based on the same principles as counselling.

Talking to friends or relatives – sharing your worries with someone close to you can help you to feel understood.

Try to manage your worries, keep a diary – try journaling.

Try complementary therapies


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