Recognise your own mental health
Look after yourself
Check out what you think
Check out what you do
Seek help
Sources of help
Recognise your own mental health
Our bodies have refined systems for recognising when they are under pressure and our mental health is at risk. People have a tendency to take on more and more and ignore the warning signs. The first step is to tune into what your body is telling you.
Instinctively, people will know when they 'are not right'. Early signs can include:
Over a relatively brief period, people will complain of:
Continuing to ignore the signs will result in people becoming more emotional, impulsive and 'jumpy'. Learn to recognise the triggers which cause these unpleasant feelings. The earlier the signs are spotted, accepted and a plan of action implemented; distress will be minimised.
The most immediate action should be to 'slow down' -
Eat more slowly - take a meal break and enjoy food. Make a special time to relax each day – maybe including a diversional activity such as swimming, watching TV, reading etc.
Keeping fit and moderate exercise will give greater resilience to mental health problems. Yoga, swimming, walking and gardening are good examples.
Maintaining a healthy diet avoids other problems. Try smaller more frequent meals. Small increases in carbohydrates, like potatoes and pasta when under physical pressure will maintain reserves.
Undertake a pleasurable activity each day. Look forward to it and enjoy it without feeling guilty.
Don't isolate yourself. Make a point of having some social contact - 'idle' conversation is a helpful diversion.
Don't be too preoccupied with problems, difficulties and failures. Think and reflect on your achievements.
Set realistic targets - don't be too hard on yourself.
Sometimes it is not the event that is upsetting, but the way we think about the experience. You can prevent sadness becoming depression following an event in your life by checking out your thoughts, and learning how to change them or be distracted from them.
When emotions are high, individuals do more and more which feeds the stress of being pressured. When anxious, people also tend to avoid situations which cause them distress. This is unhelpful when the situation is not a major threat.
When feeling irritable, people are more likely to engage in conflict. Shouting 'stop' inside and moving out of the situation is a helpful safety valve.
Thinking negatively and being self critical make mundane activities hard work.The enemy of this depression is activity. Slowly increasing your routine in a structured way, gives a sense of achievement and corrects the misconception, "I can't do it."
Stick with new strategies for at least a fortnight and slowly see some changes. Watch out for the signals that things are improving. Feel less guilty for relaxing, worry less about problems, concentrate better, be less irritable, experience fewer physical symptoms of stress.
Struggling with life's difficulties in isolation is damaging and unnecessary. Everyone relies on the support of others from time to time in order to manage their life and make changes. This support may come from friends, neighbours, family, health and social services, voluntary and self help groups, professionals and other interested people in our community. Seek out support.
If you recognise that your mental health is being affected, getting early support will reduce future difficulty and minimise the problem. The family doctor is a good first point of contact.
Depression in the Workplace
Mental Illness and Older People
Overcoming Negative Thinking
Bereavement
Local
NHS Direct 0845 4647
Cornwall Share
Giving free advice and counselling to young people
0800 181033 (St. Austell), 01208 79252 (Bodmin), 01209 711500 (Camborne).
Nightlink
Providing telephone support by people who have overcome mental health problems 01208
815732
National
Careline
For confidential telephone counselling to all ages 0181 837 1177
Youth Access Putting young people in contact with local advice 0181 772 9900
The Samaritans
Offering free emotional support to people in crisis 0345 90 90 90