Mental Health Information

Signs and Symptoms

Below are some of the most common mental health issues and some tips on how to manage them

Recognising Anxiety

Anxiety can feel like a constant state of worry, even about everyday things. It might show up as a racing heart, trouble concentrating, or feeling restless. You may notice physical symptoms like sweating, tense muscles, or a feeling of dread. It's okay to feel worried sometimes, but if these feelings persist, it might be time to explore some helpful strategies.

Practice Deep Breathing:
When you feel anxious, try deep breathing exercises. Breathe in slowly for 4 counts, hold for 4 counts, and breathe out for 4 counts. This can help calm your mind and body.
Grounding Techniques:
Use the 5-4-3-2-1 technique to ground yourself. Focus on 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. It helps bring you back to the present moment.
Limit Caffeine and Sugar:
Stimulants like caffeine can increase feelings of anxiety. Try swapping coffee for herbal tea or a glass of water, especially when you’re feeling on edge.
Set a Worry Time:
Give yourself permission to worry—but set a time for it. For example, allow yourself 15 minutes each day to jot down worries, then put them away. This helps prevent them from taking over your whole day.

Understanding Depression

Depression goes beyond feeling sad—it's a persistent sense of hopelessness that can drain your energy and make it hard to enjoy things you once loved. Signs include losing interest in activities, changes in sleep patterns, and feeling tired all the time. It’s normal to feel down occasionally, but if these feelings last for weeks, you’re not alone, and help is available.

Break Tasks Into Small Steps:
Depression can make even simple tasks feel overwhelming. Start with something small, like making your bed or taking a shower. These small wins can help build momentum.
Reach Out to Someone You Trust:
Isolation can make depression feel heavier. Try reaching out to a friend or family member, even if it's just for a short chat. Connection can make a big difference.
Engage in Physical Activity:
Physical activity, even a short walk around the block, can help release endorphins that improve mood. Start with 5-10 minutes a day and build from there.
Practice Self-Compassion:
Remind yourself that it’s okay to not be okay. Being kind to yourself and recognizing that it’s not your fault can be a small but significant way to ease the burden.

Spotting Burnout

Burnout often comes from feeling overwhelmed at work, school, or even in daily life. It might look like feeling constantly exhausted, becoming irritable, or struggling to focus. You may feel detached from what used to matter to you, or like you're running on empty. Recognizing these signs is the first step to taking a well-deserved break and recharging.

Set Clear Boundaries:
It’s okay to say “no” when you need to. Setting boundaries at work or in personal life can help protect your time and energy. Practice saying no without feeling guilty—your well-being comes first.
Take Regular Breaks:
Use the Pomodoro technique: work for 25 minutes, then take a 5-minute break. This can keep you from feeling overwhelmed and give your mind a chance to rest.
Reconnect with Activities You Enjoy:
Burnout often makes us lose sight of what we love. Try to reintroduce hobbies, even if just for 10 minutes a day. It can help bring back a sense of enjoyment and purpose.
Prioritize Sleep:
Rest is essential for recovery. Establish a wind-down routine before bed—like reading or listening to calming music—to improve your sleep quality and recharge for the next day.

Signs of Chronic Stress

Stress is a normal part of life, but when it becomes chronic, it can impact your body and mind in lasting ways. Symptoms might include headaches, muscle tension, difficulty sleeping, or feeling overwhelmed by everyday tasks. Recognizing when stress has become a constant companion can help you take steps toward managing it more effectively.

Practice Mindfulness:
Mindfulness exercises, like focusing on your breath or listening to a guided meditation, can help reduce the impact of stress. Even just a few minutes can make a difference.
Organize and Prioritize Tasks:
When you’re stressed, even small tasks can feel daunting. Try writing down a list and tackling one task at a time. Start with the most important, and don’t be afraid to break bigger tasks into smaller steps.
Spend Time in Nature:
Being outside, whether it’s in a park, garden, or even on a balcony, can help reduce stress levels. Take a moment to notice the sights, sounds, and smells around you—it’s a simple way to refresh your mind.
Limit Exposure to Stress Triggers:
If possible, identify what triggers your stress and try to minimize exposure to it. For example, if news or social media overwhelm you, consider taking a break or limiting your time on those platforms.

Inspiration

Scroll through the quotes to find comfort and inspiration

You are stronger than you know. More capable than you ever dreamed. And you are loved more than you could possibly imagine.

Unkown

Helpful Links

The following organisations offer help and support to those struggling with mental health issues

Mind A leading mental health charity offering information and support for people experiencing mental health issues.
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Samaritans Provides 24/7 emotional support to those in distress or struggling to cope.
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Rethink Mental Illness Offers support, information, and campaigning for those affected by mental illness.
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YoungMinds Focused on supporting the mental health and wellbeing of young people and their parents.
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Mental Health Foundation Aims to improve the lives of those affected by mental illness through research, community programs, and public engagement.
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Anxiety UK Specializes in supporting people affected by anxiety, stress, and anxiety-based depression.
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Bipolar UK Provides support and resources for those affected by bipolar disorder.
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Time to Change Aims to reduce stigma and discrimination associated with mental health through social change.
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Social Media Victims Law Center Provides resources and support for those struggling with social media addiction.
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Papyrus Focused on the prevention of young suicide and providing resources for those in need.
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SANE A mental health charity offering emotional support and campaigning for better mental health services.
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Shout 85258 A free, confidential, 24/7 text support service for anyone struggling to cope.
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Calm (Campaign Against Living Miserably) Focused on preventing male suicide and offering support to men in crisis.
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Beat Offers support and resources for individuals struggling with eating disorders.
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