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.
Shortness of breath
Feelings of ‘butterflies’ in the stomach
Increase in heartrate
Increase perspiration/sweaty palms
Feelings of nausea
Wanting to go to the toilet more often
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