Mental Health Awareness

Depression: Let's Talk!!

Friday, April 07, 2017

Public service announcement; This blog post is that of a serious nature, I want to raise awareness of world health day and also provide as much information and advice as I can, even if it just helps one person or helps/encourages someone get help, then my job here has worked. So here we go!


Today is world mental health day, which is celebrated on the 7th April every year, since it was founded in 1948.

Each year, world health day is given a theme to highlight a different global health concern and this year is depression "let's talk" a campaign which seeks to raise awareness of depression and encourage those who are suffering to seek help!

It is estimated that more than 300 million people are living with depression, and also an important risk factor in substance abuse and suicide, which sadly claims thousands of lives each year.

Suffering with depression?
Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isn’t quick or easy, it’s far from impossible. You can’t just will yourself to “snap out of it,” but you do have more control than you realize—even if your depression is severe and stubbornly persistent. The key is to start small and build from there. Feeling better takes time, but you can get there if you make positive choices for yourself each day.

It’s the Catch-22 of depression: recovering from depression requires action, but taking action when you’re depressed is hard. Draw upon whatever resources you have. You may not have much energy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one. The tips that follow are based on a comprehensive approach that helps you get support while making lifestyle changes and reversing negative thinking. If you continue to take positive steps day by day, you’ll soon find yourself feeling better.


What's the best way to cope with depression?

Reach out and stay connected: When you’re depressed, the tendency is to withdraw and isolate. Even reaching out to close family members and friends can be tough. Compound that with the feelings of shame and the guilt you may feel at neglecting your relationships. But social support is absolutely essential to depression recovery. Staying connected to other people and the outside world will make a world of difference in your mood and outlook. And if you don’t feel that you have anyone to turn to, it’s never too late to build new friendships and improve your support network. This can be so in a variety of ways; talking to someone about your feelings, having lunch or coffee with a friend, calling, emailing, Skype an old friend, schedule a weekly coffee/dinner date, meet new people by joining a class or club

Do things that make you feel good: In order to overcome depression, you have to do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you’re able to do, and scheduling fun activities into your day. While you can’t force yourself to have fun or experience pleasure, you can push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities. Take a day trip to a museum or art gallery, go out with friends, pick up a former hobby, express your self through music or art.

Support your health and get moving:  When you’re depressed, just getting out of bed can seem like a daunting task, let alone working out! But excessive is a powerful depression fighter - and one of the most important tools in your recovery. Regular exercise can be as effective as medication for relieving depression symptoms. It also helps prevent relapse once you’re well. To get the most benefit, aim for at least 30 minutes of exercise per day. This doesn’t have to be all at once—and it’s okay to start small. A 10-minute walk can improve your mood for two hours. Spend time in nature, go for a walk in the county side, listen to the birds sing and smell the fresh spring air.

Get a daily dose of sunlight: Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun. Aim for at least 15 minutes of sunlight a day. Remove sunglasses (but never stare directly at the sun) and use sunscreen as needed. Double up on the benefits of sunlight by going for a walk in a local park or nature reserve. Increase the amount of natural day light in your home or workplace by opening blinds or curtains and sitting by a window.



When to get professional help?

If you’ve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!


How can you help support someone with depression?

Initiate conversation: Depression can make people want to cancel plans, stop doing things they would normally enjoy, and want to hide away from the world. Ask how they’re feeling and let them know you are there to listen. If they know somebody they trust is there to listen to them, this can be vital for them in managing their condition.

Encourage them to seek help: Your friend or loved one may not think that they are suffering from depression. They may feel they will be able to get over their symptoms without help. But if you think it’s appropriate, encourage them to seek help from their GP or one of the many mental health support groups available. You can even offer to go along to the appointment as support – but remember it’s important not to push them into anything they don’t want to do. It’s also important to ensure them that depression is a common illness, and isn’t a sign of weakness.

Be open: You may find it difficult to persuade them to join you for dinner, a night out or even a quick coffee. Depression can be mentally draining and being out of their comfort zone may trigger panic. Be patient, and let them know the offer stands on a regular basis – they will join you when the time is right for them.

Understand them: Depression can change a person’s behaviour. It can lead to people being irritable, snappy and what appears to be miserable. But this may not be in their control, so do your best to be patient. Let them know that you won’t walk away from them and that you understand.

Learn about depression: Depression can be difficult to understand if it’s not something you have experience with. You may feel more helpful in supporting your friend or loved one if you learn more about the condition yourself. That way you can empathise with them and begin to understand any triggers.
Below I have provided some links to some online resources and services in which maybe if help to you or someone you know who is currently suffering from depression.

Please seek the help and treatment you need, a problem shared is a problem halved!


World Health International: www.who.int
Samaritans: www.samaritans.org
Mind: www.mind.org.uk
 Depression alliance: www.depressionalliance.org
Mental health foundation: www.mentalhealth.org.UK
Rethink mental illness: www.rethink.org
Young minds: www.youngminds.org.uk

Health & fitness

Surviving My First Time: At The Gym

Wednesday, March 29, 2017

The whole message behind today's blog is " if I can do it, so can you" (so inspiring, I know) but seriously hear me out...


Until 2016 I had never in my life stepped foot into a gym and the thought of going so, absolutely terrified me!The last time I did any form of "regular excersice" was back in 2006\2007 in my last year's of school when I had to partake in PE (Physical Education) once a week. Although, there has been sporadic moments over the years where I've thought "I'm going to start excersicing" and picked myself an excessive DVD up that would only last a week topps - as I would soon realised I was too unfit and got too out of breath to do them, which would then end up in me giving up on the idea.

However after turning 25 I decided that it's now or never and I really need to get into shape before I hit the dreaded 30's! So, I bit the bullet and decided to go for a tour around a new gym that had just opened nearby. I had a quick tour of the gym and it's facilities. Then I was given all the information about membership and classes ect and then I left. I was still determined that i wanted to exercise as get into great shape but i still had my fears about joining the gym... I had it in my head that;

The gym would be full of super fit and musclely people who would immediately be able to tell  that I didn't "belong" in the gym by the way I look. I was also afraid that everyone would be looking at me and judging me, well aware that I was a "noobie" and don't know what I'm doing or how to use the equipment propperly. I was also terrified of looking incredibly unfit, sweating and being out of breath in the treadmill whilst the person next to me is running with complete ease and not even breaking a sweat. 

Basically all my fears were that of trepidation, I was afraid of look out of place and that people would be judging me by my appearance and my fitness level - or should I say lack of fitness!! And with these thoughts in my mind it took me a couple of month to finally push the thoughts aside and become a member of team gym, but eventually i did!

There are muscle men making the odd grunting noise,  dropping weights on the floor and looking very intense with their facial expressions. There are women in fantastic shape. Their hair looks great, even if they did just throw it up in a ponytail, and they seem to know what they are doing. It can all be very overwhelming!

Now here you are - new to the gym, lost and not quite sure what each machine does.

DON'T PANIC! 

 When you join a gym, you will first have to have an induction where a PT (personal Trainer) will ask you what kind things you would like to do at the gym and they will then show you the ropes accordingly as well as filling you in on any health and safety points. Once you have been made familiar with the equipment you will have free rein use of the gym - however they are always members of staff in hand should you need any assistance at any time or wish to book in with a OF for personal training sessions.


 Here’s the truth: everybody else  in the gym is also self-conscious of how they look, and the honest truth is they’re wayyyy too concerned with how they look in a mirror to even notice you!

That dude who is super jacked? He’s looking in the mirror wondering why he’s not as big as that other guy. That woman on the treadmill? She wishes she was confident enough to go to the free weights section!That guy running sprints? He’s praying the girl next to him won’t notice the sweat pool forming in the back of his shirt! And that woman? She’s self conscious too!!

So seriously, if you want to join a gym but have been putting it off, cause like me, you've been too afraid. Please don't put it off any longer! I promise you it really isn't that bad! It may seem a little strange at first whilst you adjust to the routine of actually attending the gym, but I promise you after a few weeks it will feel like you've always done it and you will feel like you belong in the gym!!

  As i said at the beginning, if I can do it, you can too!!