Anxiety, Depression & Trauma
Anxiety
Anxiety can affect people in different ways, however there are some common symptoms you may have experienced; butterflies/churning stomach, sweating, high heart rate, panic attacks, sleep problems, constant worry, fearing the worst may happen, feeling like you are disconnected from your body/ reality, anxious thoughts about the future and feeling alone in your situation.
What can Help?
Try to notice what triggers your anxiety, is it about the same thing? can you identify any themes? write down your worries/ fears, tell them to a close supportive other, challenge yourself to face up to your fears, talk to your G.P, counsellor, friend, mental health agency, try some breathing techniques or mindfulness, keep active and eat regularly.
Depression
Low mood that passes in a few hours or by the next day would not be classed as depression. However, a combination or all the following symptoms is likely to be; lack of energy, poor sleep, changes in appetite, low/no sex drive, changes to menstrual cycle, unexplained pain, no interest in doing things, bursts of anger or irritability towards yourself and/or others, feeling hopeless, suicidal thoughts, continuous unrelenting low mood and isolating yourself from others.
What can help?
Simple things can help with depression and persistent low mood; talking to somebody, counselling, seeing your G.P, exercise, healthy eating, regular sleep- if you are napping in the day, try to stick to no more than 45 minutes, breaking things down into small achievable steps, cutting back on alcohol/ depressive drugs.
Trauma & PTSD
Trauma and PTSD (post traumatic stress disorder) can be caused by many varying events; physical and emotional reactions can be experienced years after the traumatic event has taken place. Symptoms of trauma can include but are not limited to the following; flashbacks, intense flight/fight/freeze reactions, hyperarousal (always on alert), insomnia, nightmares, shame, anger, rage, emotional numbing, disassociation, unexplained physical symptoms particularly in the stomach and bladder, anxiety, panic attacks and substance abuse.
What can help?
Grounding techniques can really help with the unwelcome and persistent symptoms of trauma- these include mindful and controlled breathing, guided relaxation and deep muscle relaxation. Keeping active and in particular yoga can help with PTSD. Talking therapies such as counselling and more specialist EMDR (eye movement desensitisation reprocessing) can help with recovery.
Please click on the button below for some self- help resources under the Every Mind Matters campaign commissioned by the NHS