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 it’s important to carefully consider what things can help you feel your best.
Think of things you like to do when you’re happy. Then, when you’re feeling down, try one of those activities.
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 you’re feeling bad. Then, choose an activity to try when you’re having a particularly rough time.
Try To Be Kind To Yourself
Beating yourself up for not doing as much or feeling the way other people do will only make you feel worse in the long run.
Depression is not easy to cope with, Gupta says, so if you have noticed that in depression, you indulge in spending more money or indulge in eating food, forgive yourself and start the next day as a new opportunity.
Dealing With The Winter Blues
For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder . SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love. No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year.
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Digital Ad/email: For Use In Html5 Ads
You can use this type of license to embed fonts into digital ads, such as ads built using HTML5.
We’ll supply a kit containing webfonts that can be used within digital ads, such as banner ads. This kit may be shared with third parties who are working on your behalf to produce the ad creatives, however you are wholly responsible for it.
HTML5 ads use webfonts, so why purchase a Digital Ads license rather than a Webfont license?
There are a few reasons, such as the Digital Ads EULA having terms that enable usage in digital ads and on advertising networks.
Digital advertisements also have different usage patterns compared to websites. Most websites generally have consistent pageviews month-to-month whereas advertising impressions can vary wildly month-to-month. Prices reflect this, making it much less expensive to use a Digital Ad license.
If you know the number of impressions the campaign requires, that amount can be ordered before the campaign begins. For campaigns where number impressions is unknown until the end of the campaign, you can true up at the end of each calendar month. Impressions are valid for 4 years.
Changes After Giving Birth
After having a baby, it’s common for new moms to experience feelings of sadness and anxiety this emotional response is often referred to as the baby blues. But in more serious cases, these feelings last longer than a few days and may be a form of depression called postpartum depression.
Studies estimate that postpartum depression affects 10%15% of new mothers, but Kathleen Kendall-Tackett, PhD, a psychologist and lactation consultant who specializes in postpartum depression, previously told Health it may actually be as high as 25%.
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What If I Am Not Happy With My Treatment
If you are not happy with your treatment you can:
- talk to your doctor to see if they can suggest changes,
- get an advocate to help you speak your doctor,
- ask for a second opinion if you feel it would help,
- contact Patient Advice and Liaison Service and see whether they can help, or
- make a complaint.
There is more information about these options below.
Advocacy
An advocate is independent from the NHS. They are free to use. They can be useful if you find it difficult to get your views heard.
There are different types of advocates available. Community advocates can support you to get a health professional to listen to your concerns. And help you to get the treatment that you would like. They arent available in all areas.
You can ask an advocate to help you make a complaint. Advocates that do this are called NHS complaints advocates. They are free to use and don t work for the NHS. They re available in all areas.
You can search online to search for a local advocacy service. If you cant find a service you can call our advice service 0808 801 0525 . You can email us too at . We will look for you.
Second opinion
Talk to your doctor about your treatment to see if you can resolve the problem with them first. If you dont agree with their decisions about diagnosis or treatment, you could ask for a second opinion. You are not legally entitled to a second opinion, but your doctor might agree to it if it would help with treatment options.
‘PALS’
Complaints
- Advocacy by clicking here.
What You Can Do To Feel Better
When youre depressed, it can feel like theres no light at the end of the tunnel. But there are many things you can do to lift and stabilize your mood. The key is to start with a few small goals and slowly build from there, trying to do a little more each day. Feeling better takes time, but you can get there by making positive choices for yourself.
Reach out to other people. Isolation fuels depression, so reach out to friends and loved ones, even if you feel like being alone or dont want to be a burden to others. The simple act of talking to someone face-to-face about how you feel can be an enormous help. The person you talk to doesnt have to be able to fix you. They just need to be a good listenersomeone wholl listen attentively without being distracted or judging you.
Get moving. When youre depressed, just getting out of bed can seem daunting, let alone exercising. But regular exercise can be as effective as antidepressant medication in countering the symptoms of depression. Take a short walk or put some music on and dance around. Start with small activities and build up from there.
Eat a mood boosting diet. Reduce your intake of foods that can adversely affect your mood, such as caffeine, alcohol, trans fats, sugar and refined carbs. And increase mood-enhancing nutrients such as Omega-3 fatty acids.
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Seeking Help For Depression
Get help if you’re still feeling down or depressed after a couple of weeks.
Treatments for depression include psychological therapies and antidepressants.
You can refer yourself for psychological therapies like cognitive behavioural therapy or counselling on the NHS. You don’t need a referral from your GP.
You can talk it through with your GP first if you prefer. Your GP can also tell you about antidepressants.
If you start to feel that your life isn’t worth living or about harming yourself, get help straight away.
You can:
- contact Samaritans on 116 123 for 24-hour confidential, non-judgemental emotional support
Signs And Symptoms Of Depression In Kids
Depression can feel different for different children. Here are some of the common signs and symptoms of depression:
Physical:
- Tiredness or low energy, even when rested
- Restlessness or difficulty concentrating
- Difficulty in carrying out daily activities
- Changes in appetite or sleep patterns
- Aches or pains that have no obvious cause
Emotional and mental:
- Persistent sadness, anxiousness or irritability
- Loss of interest in friends and activities that they normally enjoy
- Withdrawal from others and loneliness
- Feelings of worthlessness, hopelessness or guilt
- Taking risks they wouldnt normally take
- Self-harming or suicidal thoughts
Experiencing one or more of these symptoms doesnt mean a child is affected by depression, but there are a number of ways you can help your child cope. If you are worried about your child, do not hesitate to ask your health-care provider for advice.
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What Is Seasonal Affective Disorder
Seasonal affective disorder is a type of depression thats triggered by a change in seasons, usually when fall starts. This seasonal depression gets worse in the late fall or early winter before ending in the sunnier days of spring.
You can also get a mild version of SAD known as the winter blues. Its normal to feel a little down during colder months. You may be stuck inside, and it gets dark early.
But full SAD goes beyond this. Its a form of depression. Unlike the winter blues, SAD affects your daily life, including how you feel and think. Fortunately, treatment can help you get through this challenging time.
Seasonal affective disorder is also called seasonal depression.
What To Do If You Feel Depressed
By: Bev Sykes
Depression can show up in different ways for different people.
Walking depression can mean you carry on but feel numb. Major depression can see you find it hard to leave the house at all.
So what to do if you feel depressed? Regardless of how your depression looks, there are some tactics that are always helpful.
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Celebrate Your Small Accomplishments
This is the perk of a routine: it helps you achieve small accomplishments with less energy and then, Gupta says, you can celebrate those accomplishments, even if they were small.
Simple things that we take for granted in our everyday lives are not as simple when you are experiencing depression, says Gupta.
Things To Do When Depressed Include:
- Engage in an enjoyable activity like going to a baseball game or attending a social gathering, even if you don’t initially feel like it.
- Avoid spending long periods of time alone.
- Maintain a healthy, balanced diet.
- Take care of yourself. Pamper yourself.
- Break tasks up into small chunks spread out over time to make them more achievable.
- Spend time with friends or family. Talk to a trusted person about what you’re going through.
- Postpone important decisions until you’re feeling better. If you have to make an important decision, discuss it with others because feeling depressed can cloud your judgment.
- Get professional help when needed.
Remember, no matter what you do when you’re depressed, feeling better takes time. You may have to get weeks of depression treatment before starting to feel better, but trust the depression will lift over time.
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If I Go To My Doctor Will I Get Put In Hospital Or Have To Take Pills
Most people have mild or moderate depressions. These depressions can be treated by increasing levels of physical activity, learning how to get better sleep and with a therapy called Cognitive Behavioural Therapy .
CBT teaches special exercises that help people to control their negative feelings and to change the way they think and behave.
Medicines for depression only really work for people who have severe depression or moderate depressions that go on for a very long time – most people don’t need them. You can find out more about different types of medication for mental health issues via HeadMeds.
Only a very few people with depression end up in hospital. It can happen if they can’t look after themselves, have lost touch with reality or medical staff fear they might try to kill themselves.
Socialize With Friends And Family
Even if you are experiencing mild depression or a funk, you might find yourself drawing away from others, avoiding social situations, or not wanting to burden people with your feelings. One of the hardest but most helpful things you can do to see yourself through depression is to find that strong support circle and spend time with the people you love.
Schedule times to visit with family and friends or plan to grab lunch with a coworker so you have a specific time and place where you can lean on others when youre feeling blue. You might also find that some of these people have experienced depression themselves and they might be able to relate with you on the subject and share ideas of what has helped them in the past or just lend an open ear.
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What To Do When You Are Depressed
There are millions of people who struggle with depression each year. Imagine how many lives could be saved if depressed individuals knew what to do when working on treating depression and relieving depression symptoms. This type of mood disorder is very serious, but that doesn’t mean it can’t be overcome. One of the best ways to fight depression and find treatment for it is to know how to handle it. In order to make that happen, you have to know what to do when you are depressed.
Set Plans
Sometimes just having a plan and scheduling your life can be a small treatment for some of your symptoms. Setting plans may sound basic and redundant, but planning is an excellent way of giving yourself something to look forward to. One of the best ways to set plans is either using a virtual calendar on your phone or a physical calendar. Taking notes of what needs to be done when is always helpful, and it can also prevent you from feeling overwhelmed or unsure of what to tackle next. Following through with plans has a way of keeping people focused and busy having something to do can furthermore take your mind off depression or additional triggers.
Interact with Other People
Exercise
Itâs common knowledge that depression makes you feel extremely lethargic and fatigued. When dealing with depression, you may have no interest in exercise as you may be experiencing very low energy levels.
Soak up Some Sunlight and Fresh Air
Take it One Day at a Time
Embrace Positive Thoughts
Exercise Is Something You Can Do Right Now To Boost Your Mood
Your fatigue will improve if you stick with it. Starting to exercise can be difficult when youre depressed and feeling exhausted. But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued, not more.
Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercisesuch as walking, weight training, swimming, martial arts, or dancingwhere you move both your arms and legs.
Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you movesuch as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.
Pair up with an exercise partner. Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated. Try joining a running club, taking a water aerobics or dance class, seeking out tennis partners, or enrolling in a soccer or volleyball league.
Take a dog for a walk.If you dont own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. Youll not only be helping yourself but also be helping to socialize and exercise the dogs, making them more adoptable.
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Whats The Difference Between Sadness And Depression
Depression is about being sad, surebut its more than that. Clinical depression is a mental health condition that involves a lot of symptoms, like feeling exhausted all the time, losing interest in activities you normally enjoy, or thoughts of death and suicide. Episodes of depression last at least 2 weeks at a time. They can be triggered by a sad event, or they can seemingly come out of nowhere.
How Do I Know If Im Sad Or Depressed
If youre sad because you lost your job, are going through a breakup, or lost someone in your life its certainly no fun, but its also pretty normal. Sadness, even extreme sadness, is a natural reaction to events like these. That said, regular sadness can also turn into depression. If the feelings dont get better over time, or if your mood starts to get in the way of your daily life, you might be developing a case of depression.
Physical changes can also affect your mood. Some examples include hormone changes due to puberty or menopause, or certain medical treatments or conditions. If you think you might be depressed, its a good idea to have a doctor review any medications youre taking and test your thyroid and other hormone levels.
If you still arent sure why youre feeling down, or if mental illness of any kind runs in your family, theres a decent chance youre experiencing depression. If you havent already done so, consider taking our free online depression test.
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What Causes Depression
Depression can happen as a reaction to something like abuse, violence in school, the death of someone close or family problems like domestic violence or family breakdown. Someone might get depressed after being stressed for a long time. It can also run in the family. Sometimes we may not know why it happens.
Keep A Thought Journal
During the moments when you are feeling lonely or depressed, write down your exact emotions and the reasons behind them. This can help in the following ways:
- It can act as a release. Jotting down your thoughts and feelings can feel as though you are transferring them from your brain onto the piece of paper
- Seeing your thoughts and feeling written down can help everything to seem a little more clear and manageable
- A thought journal can help you to gain clarity as to why you have these strong emotions. You may start to see patterns or common triggers that cause you to feel lonely and depressed
Within your thought journal, also write about when you feel happy and connected. Then, as you become more aware of what causes you to think and behave positively, start doing even more of the activities that make you feel good.
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