This Mental Health Awareness Week, many of us will be giving our mental health more thought than ever before.

With COVID-19 bringing unexpected bereavement, health anxiety and worries about our physical and financial wellbeing well into the future, it can seem we’re being bombarded with stress from all angles. At the same time, many of the activities, hobbies and relationships we relied on to calm us down are no longer available due to the restrictions.

In this series of blogs we’re exploring the most common mental health issues, including something many people will be struggling with in these uncertain times: stress.

What does stress feel like?

Stress can be defined as “the degree to which you feel overwhelmed or unable to cope as a result of pressures that are unmanageable”.

COVID-19 and the lockdown have made many people’s lives considerably more stressful. Alongside the associated health anxieties, there has been a loss of physical contact with our wider networks of loved ones who can support us. Many of us are caring for children and juggling that with full-time work. It’s natural to feel stressed at this time – but how do you know when stress is becoming a mental health issue?

Signs that stress may be getting out of control include:

• Physical problems: If you’re getting minor illnesses such as colds more often, that can be a sign of stress wearing you down. Headaches and muscle pains may also suggest you’re under stress, especially if they’re happening more often than usual.
• Difficulty concentrating or making decisions: When we’re overwhelmed, it can feel impossible to function at our normal levels. If you’re anxious, struggling with motivation and finding it hard to continue your day-to-day tasks, your stress levels could be getting out of hand.
• Coping mechanisms: Most people use coping mechanisms of one kind or another to get through the harder parts of life. These can be healthy, such as exercise or a creative hobby. They can also be destructive, like drinking to excess regularly. With many of the usual routes to de-stress taken away because of the coronavirus, many are finding it harder to handle their stress.

The NHS website has a list of the signs of stress. It can be helpful to look out for these signs in ourselves and also in our loved ones. Stress can increase gradually so it can be quite severe before we even realise there’s a problem.

What helps with stress?

Even with extreme cases of stress, there are things you can do to control it. They won’t magically make the stress disappear (and it’s important to get medical attention if you think your stress is beyond your ability to cope with it), but they might make it easier to manage.

During this pandemic, self-care can seem like a luxury with all the other demands on our time. But it is in fact a necessity: we can’t look after others if we’re burnt out ourselves. Making time for yourself should be a priority, whether that’s taking time to read, indulge in a hobby or just to relax alone.

Keeping active is always a good antidote to stress. If you’re strapped for time, even a half hour walk can be beneficial. Reaching out to loved ones virtually, while not as good as the real thing, can be a great way to de-stress and take your mind off the causes. Likewise, there has never been such a need for volunteers. If it’s physically safe to do so, there may be opportunities to drop off supplies for local people in need who are self-isolating. The theme of Mental Health Awareness Week this year is kindness and spreading some kindness around in the form of volunteering can help our own mental health immensely.

Remember that if you’re stressed, you’re far from alone. In a 2018 study, 74% of people said they had felt so stressed they felt unable to cope in the previous year. Opening up to someone you trust can be the first step towards feeling better – and what better time than Mental Health Awareness Week?

Getting help

Please note that the information provided is for reference only and does not constitute medical advice. If you or someone you know is in crisis please visit this page for guidance.

Samaritans

https://www.samaritans.org/

Telephone: 116 123

Shout UK (Crisis Text Line)

https://www.giveusashout.org/

Text Shout to 85258

Mind – the mental health charity

https://www.mind.org.uk/

Your Mind Plan – interactive quiz with tailored suggestions from Every Mind Matters

https://www.nhs.uk/oneyou/every-mind-matters/your-mind-plan-quiz/

NHS – Mental Health and Wellbeing information

https://www.nhs.uk/conditions/stress-anxiety-depression/

The Mental Health Foundation – your mental health – information

https://www.mentalhealth.org.uk/your-mental-health

It’s Mental Health Awareness Week and it has never felt so timely.

COVID-19 has had a huge effect on people’s mental health. There are people struggling with unexpected bereavement, worries over their own health and anxiety about the wellbeing of their loved ones. The usual coping mechanisms many relied on – spending time with friends, playing team sports or attending a place of worship – became unavailable just at the point when many needed them. Though of course physical health had to come first during a pandemic like this, mental health should not be forgotten.

In this series of blogs we’re exploring the most common mental health issues, beginning with the most widely reported mental health condition worldwide: depression.

What does depression feel like?

“I was so depressed when it rained on my holiday.” “I don’t like that film – it’s depressing.” We hear terms relating to depression every day but sadly, the inaccurate way they’re used contributes to misconceptions about what depression actually is.

There’s a huge difference between feeling temporarily “down” – which happens to everyone – and depression, which is a medical condition requiring treatment. People with depression can’t “snap out of it” or think themselves better. Their condition is the result of a complex mixture of circumstances and genetics, though even the most severe cases can be treated. Depression can affect anyone of any age, gender, race or nationality.

Depression can manifest in different ways for each person but some common symptoms are:

• Loss of interest in fun things: Activities that used to bring you pleasure or give you a sense of achievement no longer seem worthwhile. This can lead to guilt, which feeds the depression further. If you’re no longer getting any joy out of hobbies you used to love, this could be a sign of depression.
• Feeling low, sad or anxious: When most of us think of depression, the first sign we think of is of a persistent low mood. However, this is not always visible to others, as people who seem outwardly very cheerful can be masking their real feelings.
• Withdrawal: Avoiding friends and family can be a key signal of depression, especially if it’s out of character. Likewise, sleeping or eating significantly more or less than usual can be a warning sign. Unfortunately, this can add to the vicious cycle of depression, since self-care and good nutrition are great ways to combat depression.

A comprehensive list of depression symptoms can be found on the NHS website. Though we should avoid self-diagnosing or putting a label on our loved ones due to their behaviour, these can be signs that someone’s mental health is suffering. In the aftermath of the COVID-19 outbreak, the weeks of isolation may well have caused some to develop depression or for their existing depression to get worse, so we need to look out for each other’s mental health.

If you ever find yourself having thoughts of suicide or self-harm, seek medical help immediately. A list of crisis services can be found here.

About depression

If you have depression, you’re not alone. In fact, it is the predominant mental health problem worldwide. 1 in 4 people experience a mental health problem in their lifetime.

Some people only suffer a single bout of depression, perhaps brought about by bereavement or another difficult event. For others, it can reoccur multiple times over their life, sometimes for no clear reason. It’s important to remember depression is a treatable condition and full recovery is possible.

With the enforced solitary lifestyle of COVID-19 and its lockdown, some people may be experiencing a worsening of their symptoms. Conversely, others may be finding the slower pace of life, homeworking or increased time with immediate family has helped their condition. We’re all individuals and depression affects people in different ways.

This year, the topic of Mental Health Awareness Week is kindness. With the impact of the virus and lockdown on mental health still to be fully understood, we can all practice kindness by reaching out (virtually) to loved ones and making sure we watch out for each other’s mental health.

Getting help

Please note that the information provided is for reference only and does not constitute medical advice. If you or someone you know is in crisis please visit this page for guidance.

Samaritans

https://www.samaritans.org/

Telephone: 116 123

Shout UK (Crisis Text Line)

https://www.giveusashout.org/

Text Shout to 85258

Mind – the mental health charity

https://www.mind.org.uk/

Your Mind Plan – interactive quiz with tailored suggestions from Every Mind Matters

https://www.nhs.uk/oneyou/every-mind-matters/your-mind-plan-quiz/

NHS – Mental Health and Wellbeing information

https://www.nhs.uk/conditions/stress-anxiety-depression/

The Mental Health Foundation – your mental health – information

https://www.mentalhealth.org.uk/your-mental-health

It’s Mental Health Awareness Week. With the COVID-19 pandemic still taking lives and changing the way we live and work, it has arguably never been more needed than it is this year.

We’re taking a look at a common mental health issue: panic attacks.

Anxiety can be defined as:

‘a feeling of worry, nervousness, or unease about something with an uncertain outcome.’

It is important to remember than anxiety can be a perfectly natural reaction or response to certain events in life, such as a job interview or sitting an exam for example.

If these feelings persist once an event has passed, there is no obvious reason to feel anxious, or if the reaction is excessive, anxiety can become a problem.

Some common symptoms of anxiety (please note this is not an exhaustive list):

Physical

• a churning feeling in your stomach
• faster breathing
• a fast, thumping, or irregular heartbeat
• sweating or hot flushes
• problems sleeping
• nausea (feeling sick)
• needing the toilet more or less often

Psychological

• feeling tense, nervous, or unable to relax
• having a sense of dread, or fearing the worst
• feeling like the world is speeding up or slowing down
• feeling like other people can see you are anxious and are looking at you

Anxiety shares many symptoms with stress, but anxiety is generally a more intense and longer lasting feeling. The symptoms of anxiety can impact on aspects of daily life and interfere with the ability to function ‘normally’. At this point it can be said that an anxiety disorder is present.

There are many different types of anxiety – far too many to list in this article, however, some of the most frequently encountered include GAD (Generalised Anxiety Disorder), OCD (Obsessive Compulsive Disorder) and Phobias. Further information on individual types of anxiety can be found at AnxietyUK.

Whatever specific type of anxiety an individual encounters, all have many common symptoms and it is important not to be too concerned with attaching a specific label to a condition.

What happens when anxiety is triggered?

An anxiety response is fundamentally the ‘fight or flight’ response the body responds with when facing something that is perceived as a threat. The body is flooded with adrenaline which is triggered by the part of our brain which has recognised a threat. This is a primitive response dating back to early man and which exists to protect us and give us the strength to either fight the threat or run from it – either way, the response helped us to survive and so our brain/body thinks it is helping us.

Anything other than an immediate threat to life that provokes this response is a false reaction from the brain. This is often as a result of a learned pattern of fear or an overstimulated nervous system, and it can occur following a prolonged period of stress resulting in the fight or flight switch being left in the ‘on’ position.

First and second fear- the cycle of anxiety

A major problem faced by those suffering from anxiety is not knowing what is happening.

The feelings brought about by anxiety can be uncomfortable and scary. What happens when we face something uncomfortable and scary? Additional fear is created, and the original symptoms are exacerbated. This is known as ‘second fear’. First fear is the initial anxiety response, such as weak legs or increased heart rate, for example. Second fear comes from the reaction to those feelings, a kind of ‘oh no what’s happening?’ ‘something really bad is happening’ which, if you are in an anxiety state already, is likely to happen. Thus, anxiety can become part of a cycle of fear.

Understanding

A very effective first step to breaking this cycle is to develop an understanding of what is happening to you. In time this will help reduce the level of fear to a point where, whenever you feel anxious, you will simply acknowledge those feelings and not be so fearful of them. You will begin to see that they are harmless feelings that will pass – and they always do if you let them.

The anxiety paradox

It is natural when we feel fear and the uncomfortable symptoms it brings that we will want it to go away and do whatever we can to make it go away.

Paradoxically this produces completely the opposite result that we want. Doing this tells the brain that there is indeed something to fear and it gives the body more anxiety as a result.

Whilst understanding how difficult it is to do, the only way to overcome anxiety is to go through it; and that means facing the fear. By becoming accustomed to the feelings that anxiety brings, and understanding that they will pass, the brain gradually learns that there is no reason to continue to produce the anxious response.

Acceptance

This is commonly referred to as the ‘acceptance’ method. Accepting the feelings and letting them pass with time.

Many people see this methodology and instantly dismiss it on the basis that they cannot possibly cope with the symptoms. This is completely understandable as the symptoms of anxiety can be extremely distressing. However, acceptance is a proven method of overcoming anxiety.

Anyone interested in learning more about this method could read the works of Australian psychologist Dr Claire Weekes who pioneered the acceptance method.

What else can I do about anxiety?

There are of course many things that you can do to help alleviate anxious feelings. A small selection is featured below.

Relaxation

Commonly used methods of relaxation include meditation, yoga, indulging in hobbies that focus the mind such as reading or creative activities.

Medication

Medication is commonly prescribed to help alleviate symptoms of anxiety. For more information about medication please contact your GP. This article provides a summary of potential options

Exercise

Exercise is commonly used as a means of providing relief. This works by burning the excess adrenaline released into your body during periods of anxiety. Accordingly, the period following exercise is frequently a period of relief as the build-up of adrenaline has been removed from the body, and a period of calm can often follow. Exercise is also said to produce endorphins and create improved mood.

Therapy

Therapy can be very effective in treating anxiety, it gives sufferers a safe space in which to discuss their feelings and help them to make sense of what is happening to them. Common therapeutic approaches to anxiety are CBT (Cognitive Behavioural Therapy) which looks to help by changing the way you think and behave and Exposure Therapy which works on the basis of facing your fears and reducing their impact on you.

Therapy can be accessed on the NHS via your GP or there is a vast number of private therapists available.

Summary

The symptoms of anxiety can have devastating effects on people and developing an understanding of these is a good place to start.

Relief is available in many forms and anxiety is one of the most treatable mental health conditions.

Please note that the content in this article does not constitute medical advice and anyone experiencing any of these symptoms should contact their GP. In urgent cases or times of crisis this web page contains links to a number of resources.

The charity Mind also has an Infoline where you can access information about mental health problems, where to get help near you and treatment options. The number for this service is 0300 123 3393.

Useful resources

NHS

Mind

Mental Health Foundation

Samaritans

Anxiety No More

No More Panic

Calm Clinic

WonderBro