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If you’re struggling, you’re not on your own.

Knowing what to do when you are struggling with low mood, depression, self harm or suicidal thoughts can be extremely difficult.  You may feel that you don’t know where to turn, how to talk about it or what the reaction will be.  You may feel unworthy of someone’s time or attention.  You may feel that you’re not “bad enough” to get help yet, or you may feel that there’s nothing that anyone could do to help.

None of this is true – you are worthy and deserving of support and we are here for you!

Don’t compare your suffering with others – everyone has their own tolerance levels and what you are feeling is real and valid.  It’s scary to take that first step but reaching out for help, even just asking for a phone number or 10 minutes of someone’s time can make all the difference.

Likewise – supporting someone else is a big responsibility – it’s great that they have trusted you with their story but in order to help them, you have to look after yourself too.

 

Self Care Suggestions

Here are some self care suggestions for both those struggling and those supporting, some things you can do to help yourself:

Stay in touch

  • Try not to isolate yourself from others. Socialising, talking, writing, texting even the odd zoom quiz night can remind you that there are people who care about you.
  • Call a friend or family member to talk. If this makes you anxious – write down 3 things you want them to know:
    • What you’re dealing with
    • How you’re feeling
    • How they can help – don’t be afraid to ask for what you need from them.

 

Look after your health

  • Stay active – exercise is proven to lift your mood. If you’re new to exercise, take it easy and build up gradually.  Don’t compare yourself to others – do something you enjoy at a pace that’s comfortable for you.
  • Healthy diet and stay hydrated
  • Reduce alcohol and drug use
  • Get enough sleep.  If sleep is an issue, try to go to bed and get up at the same time each night/morning to recondition your body in to a sleep pattern.  Reduce screen time before bed, journal before bed, try the Calm app to help you sleep.  Your GP may also help with sleep problems.

 

Take some time for yourself

  • Set aside one hour a day to do something you enjoy and prioritise it

 

Get support

  • See your GP – there may be underlying reasons for your low mood or they may recommend a treatment plant for your low mood/depression. They may also recommend self care actions or talking therapies
  • Contact a mental health charity for support