Accept The Things You Can’t Change
Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.
“If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.
“In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”
Express Yourself In Writing
Writing in a journal is great therapy and can help you manage depression. You can relieve stress by being open about your thoughts, feelings, and concerns in your writing and stress management is an important part of living well with depression. Be totally honest in your private journal. Writing down your feelings and challenges with depression can release pent-up emotions. You’ll be amazed at how much better you feel after putting pen to paper for just a few minutes each day.
Te Taha Hinengaro Look After Your Mental Wellbeing
Many people find these approaches helpful:
- Get back into your daily routine, by doing little things like showering, cooking or housework.
- Relax through yoga, meditation or mindfulness.
- Do a gratitude journal for five minutes every day where you list down all the things you are thankful for in your life.
- Postpone major life decisions until youre feeling better.
- Help someone else.
“Writing down my thoughts greatly reduces my anxiety. One thought would lead to another thought and thats why I got anxious. As long as I can do a reality check and know that everything is OK then I can get through my anxiety.Kate
Create A Wellness Toolbox
A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down. The tools you find most helpful might not work for someone else so its important to carefully consider what things can help you feel your best. Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful. Create a list of the activities you might try when youre feeling bad. Choose an activity to try when youre having a particularly rough time.
Getting Help For Depression
If you think you might be depressed, take a depression screening. Print out the results or e-mail them to yourself and then show them to a counselor or doctor.
To get help, start with your student health center or counseling service on campus. Most community colleges provide limited free mental health services and can refer you to local providers for longer-term treatment. You can also talk to your family doctor. Your local Mental Health America affiliate can refer or in some cases provide services as well. To find the nearest MHA affiliate, call 800-969-6642 or go to Find An Affiliate.
Remember, depression and other mental health conditions are nothing to be ashamed of. Depression is not a sign of weakness, and seeking help is a sign of strength. Telling someone you are struggling is the first step toward feeling better. You will need the help of a mental health professional to beat depression. Talk therapy, antidepressant medication or a combination can be very effective.
In crisis? If you or someone you know is in crisis now, seek help immediately. Call 1-800-273-TALK to reach a 24-hour crisis center or dial 911 for immediate assistance.
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The Importance Of Managing Stress
If youre living with high levels of stress, youre putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like theres nothing you can do about stress. The bills wont stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.
Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and funand the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. Thats why its important to experiment and find out what works best for you. The following stress management tips can help you do that.
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How To Relieve Stress Quickly: Be More Calm In 2 Minutes
Right now, youre about to become a much more calm and relaxed person in less than 2 minutes, just by appreciating that you can accept and handle anything in a constructive manner.
To appreciate this, youve got to appreciate that that belief that you cant accept certain things is nonsensical. Clearly, you can accept anything, since whether you accept something or not is just a choice you can make.
For example, you can choose to accept being depressed, if you want. This is simply your choice.
Furthermore, its important to appreciate that its nonsense to believe you cant handle certain things, because if anything occurs, you definitely can and will handle it, whether you like it or not. Its really just a question of how youre going to handle it.
For example, if you become depressed, its not a question of whether you can handle it. If youre depressed, youre already handling it. The only question is how youre handling it, and if you want to take steps to handle it in a way that helps you stop being depressed faster and easier.
One you appreciate that you can accept and handle anything, its like youve hacked your brain in a powerful way that makes you always feel more calm and relaxed and less stressed, because youve successfully debugged one of the most common, stressful negative thoughts you could have.
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Understanding The Holiday Blues
The holiday season can trigger depression for a number a reasons. You may not be able to make it home for the holidays, or you may be in a rough financial situation. If youre going through a difficult time, it can be tough to see others with extra joy in their lives.
Seasonal depression is more common than you may think. Approximately 14 percent of Americans experience the winter blues.
These blues can be especially overwhelming during a time of change. Christmas and New Years Eve often present challenging demands, from never-ending parties to family obligations. These events can come with higher levels of stress.
If youre dealing with feelings of stress or depression, know that you arent alone. There are ways to manage your symptoms and get the help you need.
Why Does Stress Affect Me Physically
You might find that your first clues about being stressed are physical signs, such as tiredness, headaches or an upset stomach.
There could be many reasons for this, as when we feel stressed we often find it hard to sleep or eat well, and poor diet and lack of sleep can both affect our physical health. This in turn can make us feel more stressed emotionally.
Also, when we feel anxious, our bodies release hormones called cortisol and adrenaline. . If you’re often stressed then you’re probably producing high levels of these hormones, which can make you feel physically unwell and could affect your health in the longer term.
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When Youre Depressed You Cant Just Will Yourself To Snap Out Of It But This Guide To Depression Help Can Put You On The Road To Recovery
As the COVID-19 pandemic continues, many of us are dealing with social distancing, isolation, and lockdowns that make it even harder to cope with symptoms of depression. Whatever your circumstances, though, there are ways to overcome feelings of sadness and despair, improve your mood, and regain a sense of hope. In addition to the tips in this article, you can also find help for depression in our Coronavirus Mental Health Toolkit.
How To Lower Stress By Seeing No Value In It
One of the quickest ways to stop being stressed is to simply see no value in it, other than how it alerts you to opportunities for improvement in your life, and to see a great deal of value of being calm and relaxed, instead.
Heres why: when your mind appreciates that being stressed is of no value to you, your mind will be far more cooperative letting go of stressful, negative thoughts that make you feel stressed in the first place.
For this reason, make sure you dont see any value in being stressed, like thinking that stress somehow energizes and motivates you to get things done, or thinking that stress is normal and therefore good for you.
After all, stress ultimately leaves you feeling exhuausted, and makes it harder for you to think clearly, so it clearly doesnt help you get more things done. Also, even if stress is completely normal, it still isnt any good for you, since it has a negative effect on your well being.
The only helplful thing stress does is it alerts you that there are opportunties for improvement in your life, and that its in your best interest to improve your thinking and situation in some way to eliminate the stress. Other than this, the stress is of no value to you whatsoever.
Once this is completely clear to you, your mind will naturally help you replace stressful, negative thinking with more positive ways of thinking that make you feel more calm and relaxed and help you enjoy greater peace of mind.
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Take A Break From Social Media
Do you find yourself feeling stressed and overwhelmed by the constant stream of information that flows through your social media feed? Do you feel like its taking too much time away from other things in your life like work, school, family, and friends? If so, there is a way to make some changes. The first step would be to stop using social media entirely.
Recent studies have found that using social media platforms can have a detrimental effect on the psychological health of its users.
We all know that social media is not healthy for us. It causes stress, depression, and anxiety to name a few. But what if you stopped using it altogether? Would your life improve? Thats exactly what I did. I stopped scrolling through endless feeds of pictures and posts and started living my life again.
Its no secret that social media is a huge part of our lives. It can be addicting, and it can cause stress or depression if not used in moderation. However, there are ways to avoid the negative effects of social media by taking care of yourself first. We are all guilty of feeling down or stressed after scrolling through social media feeds. Its hard to avoid the drama, negativity, and pressure that comes with social media.
How Can I Help Myself
There are things that you can do to help reduce your symptoms of stress. This is also known as self-care. There isnt a set process for where you should start, or what you should do, everyone is different. You may need to try different things until you find what works for you.
If you dont know what is causing your stress, it might help to keep a stress diary for a few weeks. It may help you to identify things that you may be able to change.
You could write down when you feel stressed. You should include what happens just before or after you feel stressed.
It could also help you to identify things which can make you unwell. These things are known as triggers. Identifying your triggers can help you to have more control over your stress levels.
There is a template for a stress diary at the end of the factsheet, which you can download by clicking the link at the top of this page.
Get practical advice
You may be able to take steps to change the cause of your stress. There are lots of places you can get practical advice on different issues. An advice service may be a good place to start. They may be able to support you to solve an issue. For example, you may want advice on:
- money or
You can find details of different organisations that give practical advice in the Useful contacts section at the bottom of this page.
Manage your money
Money can cause many different issues such as poverty, debt and relationship problems.
Plan your time
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Ways To Cope With Depression
Recovering from and coping with depression take time. Here are some practical tips to help you fight back against depression.
Recovering from depression takes time. The new habits and skills you learn now will you help throughout your life.
Battling depression is tough. Thankfully, there are many ways you can fight depression.
What works one day may not work as well the next, so you want as many tools in the toolbox to adapt and handle whatever depression throws your way. Similar to how symptoms of depression overlap and affect each other, some of the tips below overlap and can help address multiple symptoms.
Here are some tips for coping with depression:
Tip : Connect To Others
There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the bodys defensive fight-or-flight response. Its natures natural stress reliever . So make it a point to connect regularlyand in personwith family and friends.
Keep in mind that the people you talk to dont have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.
Of course, its not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to lifes stressors.
Tips for building relationships
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Helpful Organisations For Money Worries
It is important if you are worried about your finances and debts that you do not try to deal with them alone. There is a lot of help and support available to you through organisations such as Step Change and Citizens Advice.
You should also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health.
If You Would Like More Advice Or Information You Can Contact Our Advice And Information Service By Clicking Here
- Most people feel stressed sometimes.
- Some stress can be helpful. Too much stress may make you ill.
- Stress affects everyone differently, but there are common signs you can look out for.
- There are many different causes of stress. Stress is not an illness itself. But it can make you unwell if it is very bad or if it lasts a long time.
- You might not be able to avoid stress but there are things you can do to manage it.
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Remember To Seek Help And Support When You Need It
Remember, that it is okay to ask for professional help. If you feel that you are struggling to manage on your own, then you can reach out. It is important to know that you can get help as soon as possible, and that you deserve to get better.
The first person to approach is your family doctor. He or she should be able to give advice about treatment, and may refer you to another local professional. Cognitive Behavioural Therapy and Mindfulness based approaches are known to help reduce stress. There are also a number of voluntary organisations which can help you to tackle the causes of stress and advise you about ways to get better.
Anxiety UK runs a helpline staffed by volunteers with personal experience of anxiety from 9:30-5:30, Monday to Friday. Call 08444 775 774.
Citizens Advice provides free, independent and confidential advice for a range of problems as well as providing information on your rights and responsibilities.
StepChange provides help and information for people dealing with a range of debt problems. Freephone 0800 138 1111.
Mind provides information on a range of mental health topics to support people in their own area from 9.00am to 6.00pm, Monday to Friday. Call 0300 123 3393 or email .
Rethink Advice and Information Service
Rethink provide specific solution-based guidance – 0300 5000927 Fax: 020 7820 1149 email .
Specialist mental health services
What Are The Symptoms
The most common symptom of the holiday blues is amplified depression. This is true of people who may or may not being dealing with depression already.
You may be experiencing a bout of seasonal depression if you feel like simple activities are more difficult than normal. This includes getting out of bed, making dinner, and taking a walk.
Other symptoms of the blues include:
feeling more tired than usual
losing interest in things that used to bring you joy
having trouble concentrating
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Spend Time With Friends And Family
Social support from friends and family can help you get through stressful times.
Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.
One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called tend and befriend, and is the opposite of the fight-or-flight response .
Keep in mind that both men and women benefit from friendship.
Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety .
Having strong social ties may help you get through stressful times and lower your risk of anxiety.
Its hard to feel anxious when youre laughing. Its good for your health, and there are a few ways it may help relieve stress:
- Relieving your stress response.
- Relieving tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood.
A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted (
Try watching a funny TV show or hanging out with friends who make you laugh.
Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.
Not all stressors are within your control, but some are.
One way to do this may be to say no more often.