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mental health

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We’ve all been there. It’s 1am. You’re lying in bed, the idea of sleep a distant dream because your mind is absolutely buzzing. You’re thinking about the stupid thing you said yesterday. The week before. A year ago. Why did you make that decision? What if that important thing doesn’t work out? What if someone hears about that thing that you said/did/caused?

It can feel impossible to surface from these thoughts, to gain perspective and clarity from your own over-thinking. But it’s so important to learn how to stop these thought processes in their tracks to protect our mental health. Our minds know the well-worn paths of these worries and jump from thought to thought if we don’t start to find ways to control them. The use of methods like mantras and sleepy teas have become increasingly popular as a method to slow down and focus our minds when they begin to spiral. But mantras are are usually short, grounding phrases, like ‘all is well’, ‘calm down’, ‘I am at peace’.

Sometimes we feel the need for longer-term methods that address the exact thought process our minds are going through. Sleep meditations are here to help. We have compiled some of our favourite meditations available on YouTube that can can help with sleep, anxiety, energy, grounding or anything you need in that moment. Here are our top picks:

Fall Asleep In Minutes…Sleep Talk-Down Guided Meditation Hypnosis for Sleeping – Jason Stephenson

Jason Stephenson is my absolute favourite meditation creator. With videos up every week addressing different themes, such as removing subconscious blockages, resetting the body and sleep talk downs, his channel has something for every situation, feeling and worry. His calming voice is great for the guided meditations where he speaks to you to aid your meditative journey and his sleep music creates deeply relaxing environments, ideal for study, relaxation, insomnia and to fall asleep fast.

Guided Meditation – Blissful Deep Relaxation – The Honest Guys

The Honest Guys have been writing and creating high quality guided meditations videos since 2009.

The meditations have one purpose: simply to try and help people. Every meditation is produced with genuine care for those people who use them because they too have needed the kind of help meditations are trying to offer others. They specialise in guided fantasy visualisations and relaxing meditation sleep music, all designed to work in harmony with your mind body and spirit to promote greater health. These ‘story’ meditations guide you on a relaxing journey to a beautiful fantasy location, designed to bring peace, positivity and sleep.

Deep sleep meditation for anxiety, stress reduction, peaceful deep sleep, deep fast sleep – Lauren Ostrowski Fenton

Would you like to fall asleep faster, sleep more deeply, and more easily? This guided sleep meditation is suited to adults, parents, children, students, and babies who are looking for help and guidance with achieving a night of deep sound sleep.

Lauren Ostrowski Fenton’s deep sleep guided meditations offer positive suggestions for encouraging a restorative, natural healing rest and sleep, together with a peaceful experience of total mind and body relaxation. Fall asleep fast at bedtime with this guided sleep meditation and wake up mindfully clear and focused ready to face your day. Suitable for all ages.

This guided meditation experience is recommended for repeated and ritualized listening. Develop a daily sleep ritualized practice and with regular listening this guided meditation will encourage positive sleep suggestion and positive cognitive sleep patterns. 

Lauren is an expert in her field and holds a Master’s in counselling at Monash University Clayton Australia. She has been teaching meditation for 30 years and is a qualified Personal trainer with certificate 3 and 4 in Fitness and has lectured in the fitness and wellbeing industry for over 25 years.

Relaxing Sleep Music • Deep Sleeping Music, Relaxing Music, Stress Relief, Meditation Music (Flying) – Soothing Relaxation

Soothing Relaxation specialize in relaxing sleep music for deep sleeping and stress relief. Fall asleep to their beautiful nature videos and use the relaxing music ("Flying" by Peder B. Helland in this video) as sleeping music, soothing meditation music, relaxation music, study music and more.

Peder B. Helland is a composer from Norway and started his channel with a simple vision: to create a place that people can visit whenever they want to sit down and relax. He composes music that can be labelled as for example: sleep music, calm music, yoga music, study music, peaceful music, beautiful music and relaxing music.

Sleep Music: Night Oasis – Headspace

Night Oasis: For when you can't sleep or when you need a little background noise. Relaxing music that helps you create conditions for deep sleep.

Headspace is guided meditation for everybody. Download our app from the App Store or Google Play and learn how to meditate, wherever you are, whenever you like. Relax with guided meditation sessions that will help you rest and reset after a long day, let go of worried thoughts with our Stress pack, or create the ideal conditions for healthy, restful sleep with our sleep meditations and sleep sounds. That's as well as mindfulness exercises for everyday situations like commuting or cooking, dozens of animations like the ones you see on this channel, and eight different meditation techniques, all taught by Headspace's co-founder, Andy Puddicombe, a former Buddhist monk. With hundreds of hours of content, Headspace is your personal meditation guide to just about anything.

Fall Asleep Fast, Clear the Clutter of Your Mind, and Release Thoughts and Worry / Sleep Meditation – The Mindful Movement

This meditation allows you to release any worries, let go of the day’s events, and allow sleep to quickly and easily come to you, by inviting relaxation into your body and mind.  Allow Sara's soothing voice to be your guide to effortlessly slow down the momentum from your day. 

This is a sleep version of one of their most popular practices and contains an elevator visualisations.  Together, these two meditations become a powerful practice to simplify and unclutter your mind and reduce anxiety and overthinking

Mindful Movement is an oasis where you can come to tap into your inner calm, develop a positive mindset and heal from the stress that’s blocking your fulfilment. They offer guided meditation, visualisations, and hypnosis as well as Yoga, Pilates and a variety of mindful movement practices to help you live mindfully, move well and feel great! They facilitate an environment to empower growth among a community of like-minded individuals who strive to live mindfully in all aspects of their lives. Guided meditation and movement videos published every week.

Deep Sleep Music, Insomnia, Sleep Meditation, Calm Music, Sleep Therapy, Study, Relax, Sleep, 1980 – Body Mind Zone

Body Mind Zone’s relaxing sleep music is specially created with binaural beats to help you feel sleepy and beat insomnia. Our ambient music makes use of binaural beats and delta waves to ensure that our music can be used for a variety of music genres, such as deep sleep music, healing music, peaceful music, soft music, stress relief music, spa music, yoga music, zen music, study music and more. We have a range of relaxing music for sleep meditation and lucid dreams that will help you achieve soothing relaxation and inspire a good night’s sleep and a state of zen. Our relaxing sleep music and healing music is beneficial, whether you want peaceful music for a power nap, calming music as sleep meditation music or soft music to study to.

Body Mind Zone’s sleep music is specially created to help you fall asleep. To fall asleep fast, our music for insomnia with its embedded delta waves is essential deep sleep music. Feeling sleepy? Use this sleeping music in the background for soothing relaxation or as meditation music after a busy day at work. Our beautiful music for sleeping is ideal relaxation music for stress relief.

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The only promise I have made to myself this summer is to take better care of myself, which means this summer is going to be my time for self-care. I am guilty of neglecting myself and end up feeling burnt out and pretty low so I'm focusing on me this time.

People throw the term self-care around a lot and it can lose it meaning when it’s solely associated with buying Lush bath bombs and painting your nails, but self-care isn't just about manicures and face masks.

There are so many things you can do to look after both your mental and physical health so I thought I’d put a list of my top self-care tips together that don’t revolve around you spending half a day's wages in Boots.

1. Book your smear test

2. Cleanse your skin twice

3. Take a multivitamin in the morning

4. Stop drinking caffeinated drinks after 6pm

5. Take your full lunch break

6. Delete take-away apps off your phone

7. Get off the bus a stop early and walk 

8. Listen to podcasts when you feel anxious

9. Use all of your annual leave

10. Don’t drink coffee when you’re due your period

11. Go to therapy

12. Eat some vegetables

13. Eat some chocolate

14. Buy yourself flowers

15. Drink 8 glasses of water a day

16. Stop comparing yourself to people on social media

17. Watch an old movie from your childhood 

18. Go to the dentist

19. Read at least ten pages of a book every day

20. Go to the cinema by yourself

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Christmas Day is officially underway. December 25 has arrived; a day filled with merriment, family, twinkly lights and turkey.

I’ll be rocking the matching pyjamas, singing along to Last Christmas and toasting to the end of 2023 as my nearest and dearest gather at Nanny’s house.

As excited as I am for the holidays, it is important to remember that this time of the year isn't merry and bright for everyone, especially for people who are struggling with mental health issues.

Mental health disorders aren’t going to take the day off or magically vanish when you sit down to watch Love Actually. I wish they would, but they don't.

There’s a lot of pressure placed on society to act like all is well just because the holidays are here. For those with anxiety, depression, OCD and other mental health disorders, it can feel impossible to simply put on a ‘brave face’ for the sake of the extended family. 

We try our best to keep up appearances but I think it is very important to remember that you shouldn’t feel ashamed or disappointed in yourself if you find the holidays difficult. Having a mental health disorder is a constant battle. You can’t just pop a plaster over it and carry on with your day.

Living with anxiety has taught me that there will be good days and there will be bad days. It is a disorder you manage, not banish, unfortunately. Another thing, and possibly the best thing, this disorder has taught me is that there is help out there. Never ever be afraid to reach out to a friend or relative if you're feeling particularly bad. 

You may feel like you're 'ruining' Christmas, but that couldn't be further from the truth. There is never a bad time to reach out and seek help, Christmas or not. Your best friend will be there to hug you on the bad days. Your sister will help you find a counsellor. Your dad will listen when you're ready to talk about what you're experiencing.

As hard as it can be, you must hold on to every ounce of hope.

Matt Haig sums it up perfectly:

“You will one day experience joy that matches this pain. You will cry euphoric tears at the Beach Boys, you will stare down at a baby’s face as she lies asleep in your lap, you will make great friends, you will eat delicious foods you haven’t tried yet, you will be able to look at a view from a high place and not assess the likelihood of dying from falling. There are books you haven’t read yet that will enrich you, films you will watch while eating extra-large buckets of popcorn, and you will dance and laugh and have sex and go for runs by the river and have late-night conversations and laugh until it hurts. Life is waiting for you. You might be stuck here for a while, but the world isn’t going anywhere. Hang on in there if you can. Life is always worth it.”

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by Matt Haig (@mattzhaig)

Remind yourself of Matt’s words when you’re struggling over the Christmas break. I understand that it can be unbearably hard time for a heartbreaking amount of people, but don’t lose hope.

As Matt said, life is always worth it.

You can contact the Samaritans on 116 123.

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I love a good cry every now and then. Sometimes all you need to do is sob to your heart's content when life gets a little overwhelming.

We may feel embarrassed or silly when we cry but fear not my friends, a study has found that crying is actually good for you.

Researchers in Japan confirmed that crying can actually make you happier. The team of researchers explained that crying can help reduce stress meaning you live a happier and calmer life.

Basically, crying is an act of self-defence against accumulating stresses.

“The act of crying is more effective than laughing or sleeping in reducing stress. If you cry once a week, you can live a stress-free life," said Hidefumi Yoshida told the Japan Times.

Hidefumi Yoshida believes watching heart wrenching movies, listening to emotional songs or reading harrowing books can help make you feel better, even when you’re a blubbering, snotty nosed wreck.

So, next time you’re having a bad day fetch the tissues, watch The Fault In Our Stars and just let the tears roll.

Having a cry is good for the soul so don’t be afraid to let the tears out after a bad day at work, after arguing with your bestie or when you're watching a tear-jerker at the cinema.

Trust me, holding back the tears is no good for you. I tried to do so in a very quiet cinema whilst watching A Star Is Born and ended up with a headache for the remainder of the day, so when you gotta cry, cry.

Don’t be ashamed about it. If scientists say it’s good for you then let the tears fall.

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It has long been claimed that flowers have a therapeutic effect on those who surround themselves with them, but science had yet to truly back it up.

Research conducted by the American Society For Horticulture Science has revealed that fresh flowers can have the ability to ease feelings of anxiety, and even physical pain. 

The study evaluated whether or not plants have an influence on surgical patients, and we're pretty surprised by these results. 90 participants were split into rooms with plants or without, and those with foliage feelings have different outcomes.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by (@more_floral_events) on

According to the research, those who were exposed to flowers had lower heart rates and blood pressure, decreased ratings of fatigue, anxiety and pain, and harboured more positive feelings and higher satisfaction about their rooms.

It's now suggested that flowers should be 'complementary medicine' for recovering patients. It's time to click your fingers and insist that a crowd of men throw a bouquet at you every few minutes…for health reasons.

Flowers are often the go-to gift for celebrating milestones, or for offering messages of hope or condolences. Good old science has just given us the opportunity to buy our own blooms, for self-care.

According to a study published in Complementary Therapies In Medicine, bouquets of flowers can reduce our stress levels.

The researchers gave college-age women a fresh vase of roses for their accommodation, and the subjects felt more relaxed than they did before. Whether it's psycho-somatic, or true therapy, it seems to work.

It seems like an easy breezy way to experience multiple health benefits while keeping your home aesthetically lush. Apparently, indoor plants and gardening come with health advantages similar to gym workouts.

We like this, we like this A LOT.

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Chronic insomnia is a condition that affects millions of people all over the world, where individuals find it difficult or impossible to sleep.

The NHS Inform defines insomnia as a challenge to stay asleep “for long enough to feel refreshed the next morning." While it's treatable and can be targeted in a variety of ways, it can be hugely debilitating for those who suffer with it.

Changing your sleep habits, diagnosing underlying issues like mental or physical health condition or using over-the-counter sleeping medication can combat insomnia, but therapy can also help, according to a recent study.

The study, published in the British Journal of General Practice, has found that therapy may actually be the best choice of treatment.

Researchers at Queen's University Ontario, Canada, found that Cognitive Behavioural Therapy (CBT) helps to fight chronic insomnia successfully, despite the fact that it's often used to combat mental health problems like anxiety and depression.

CBT can apparently be used to change the way your mind thinks about sleep. It's regularly offered through a therapist with "the number of sessions you need depending on the difficulty you need help with.”

The British Association for Behavioural & Cognitive Psychotherapies describes CBT as therapy which is “based on the theory that thoughts, feelings, and what we do and how our body feels are all connected.”

The Guardian reports that the study was conducted through “four randomised control trials, with between 66 and 201 participants of mixed ages.”

Researchers from the trials found “that participants fell asleep on average nine to 30 minutes sooner after completing a course of CBT for insomnia and experienced a reduction of between 22 and 36 minutes in the amount of time spent awake after going to sleep.”

In the study, data analysts found that those who received CBT treatment for between four to six sessions found improvement with their insomnia and that these improvements “were generally well maintained for 3-12 months post-treatment.”

This was compared to the results of those who received treatment “in which the format or content veered substantially from conventional CBT which were less conclusive.”

With blue light from laptop and phone screens increasingly causing sleep disruption, and considering how hard it is to switch our brains off from the hectic attention-grabbing modern lifestyle, CBT therapy sounds great to us.

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Christmas is the time for plenty of good grub, spending WAY too much time with the family and just taking it easy.

If fitness is a big part of your life or you're looking to keep off the pounds over the festive period, we've got some tips and tricks for staying in shape.

However, we have to say that you SHOULD indulge over the Crimbo and don't even think about the calories you're consuming.

Walks with the gal

It's a rare occasion that all the gals are off work and are free to meet up.

A walk in the park with your closest friends is a great way to move over Christmas and it's a great excuse to get away from the family for an hour or two.

It is also an activity that you can tailor into your festive schedule, so it could be a quick 20 min chat-up or a two-hour stroll.

Ice Skating

It's the best winter fun around and ice skating can help to digest all the mince pies you've inhaled.

In general, a 45-minute muck-about on the ice will melt away 451 calories.

So get the fluffy socks out and lace up to enjoy some winter fitness.

Hiking

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by Stephen James (@coverandcharacter) on

Wrap up warm and get the hiking boots on.

There are plenty of trails and hikes to discover over the festive period.

It will give you an opportunity to reconnect with nature and to slow down after a year of working.

Water

Central heating, consuming large amounts of salt and being inactive can lead to one thing – dehydration.

So make sure that you keep one healthy habit this Crimbo and keep the water on hand.

Your body will thank you for it as it attempts to digest an uncountable number of roses sweets. 

Christmas Day swim 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by The Happy Pear (@thehappypear) on

Change up the way you start your Christmas day with a dip in the sea.

Make sure you find a safe swimming spot and enjoy the freezing cold, crisp open water.

Cold water boasts many healing properties such as easing depression.

It's a great way to end the year. 

5km Festive run

It's a tradition for a lot of households to do a 5 km run to kick off the festive season.

If you can drag any family member out on Christmas morning, it's a perfect way to start the day.

If your boyfriend's relatives do a 5km run for fun – we are sending you sympathy hugs (and there's still time to break-up with him before Christmas).

But they might be onto something as the run will ignite those endorphins (aka happy hormones) – and it doesn't matter if you run, walk or crawl the 5 km.

Stepping your way into the sales

Get in those steps as you hit the sales this year.

Elbows out as you wade your way through the crowds and snap up some bargains.

All your muscle power will come in handy as you wrestle the last pair of Gucci gloves out of an old lady's hands – they're stronger than they look.

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If you have noticed that your mood- or that of someone you are close to- is exceptionally low this time of year, that could be because you are experiencing symptoms of seasonal affective disorder (SAD).

Just as it sounds, SAD is a disorder that is at its most prevalent during the darker days- from September to April. It causes symptoms of depression and anxiety and is more common than you’d think, affecting approximately 1 in 15 people. Like others who live as far from the equator as we do, the decrease in natural sunlight during the winter months has a direct effect on our mental health.

For many, SAD is so disabling that they cannot function normally without treatment. SAD most commonly begins between the ages of 18 and 30-years-old and you are diagnosed after two or more consecutive winters of experiencing symptoms.

So, what are they? Those with seasonal affective disorder may experience the following symptoms:

  • Sleeping problems– It is common to oversleep often and have difficulty staying awake.  Disturbed sleep and waking too early are also symptoms of SAD
  • Feeling lethargic– Those with SAD can lack energy and are sometimes unable to go about their normal day because they feel so tired. Limbs become heaving and weight gain is common due to overeating and craving carbs and sugar.
  • Feeling anxious– Anxiety is a common symptom with increased feelings of dread and stress.
  • Feeling depressed– Low moods, weeping and feeling generally sad are key features of SAD. Hopelessness and feelings of failure are also very common.
  • A weakened immune system– Those who suffer from SAD will be more susceptible to catching winter colds, flu and bugs.
  • Feeling apathetic– SAD causes loss of motivation and difficulty concentrating. It can also leave you feeling less motivated to partake in things you would normally find fun.
  • Feeling like staying in– More than normal, we mean. Those with SAD will withdraw from social situations at this time of year and become uninterested in friends.
  • Disinterest in sex– Loss of libido is a common symptom, meaning a decreased interest in sex and physical contact.
  • Mood swings in the warmer months– Many people experience spurts of energy and hyperactivity (known as hypomania) in spring.

Identifying this very common mental health issue is the first step. There are luckily many ways to treat and look after your mental health if you suffer from seasonal affective disorder:

Spend as much time as you can in the sun

Try to get up early to get the most out of the daylight. Make an effort to allow sunlight into your home. Trim any vegetation that may be blocking the path of sun rays to your windows. Keep blinds open and surround yourself with colour by painting walls and using brightly coloured décor. You could even switch desks at work so that you are sitting close to a window.

Try to stay healthy

This is the hardest one. Any exercise or time spent outdoors will help. A simple walk each day can have an amazing impact on your mental health. Try to limit your sugar, alcohol and caffeine intake (we know). These changes to your routine will be worth it when your mood lifts.

Try to have fun

Instead of taking all your holidays during the summer, takes some time off in winter to do the things you love and surround yourself with people who boost your mood and support you. Do what is fun FOR YOU.

Consult your GP

This one is important: Ask for help even before it seems overwhelming. Take all medication as prescribed by your doctor and keep an eye on any side effects. Your doctor may suggest light therapy. This is the use of artificial light to substitute the sunlight. Ask your doctor about this one- they will know.

The most important thing is to consult your doctor immediately if you notice your symptoms are getting worse or stronger. If you suffer from severe winter depression your doctor will need to determine if your symptoms are SAD related, or if something else is causing them.

Psychotherapy, behavioural therapy, stress management techniques and prescribed medication can all be used to treat SAD. Remember, you are never alone, and your GP will always be there to support your mental health.

Sources: Mental Health Ireland, HSE.ie

 

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For some of us, face-to-face contact while your mental health is at a low point can be incredibly difficult.

According to researchers at Ohio State University, people who describe themselves as lonely and socially anxious are more likely to become addicted to dating apps.

269 college students were surveyed for the study, which found that participants who referred to themselves as anxious and lonely were increasingly addicted to the online platforms.

Addiction can be described as a habit which interferes with your daily life, be it your mental health, physical health, work life, friendships, romantic relationships, family life or school life. 

One of the lead researchers said of the results that socially anxious people must watch their habits more; "Especially if you're lonely, be careful in your choices. Regulate and be selective in your use."

The more mindful practice is called 'slow dating' and it can increase the quality of your dating app matches.

Tinder, Bumble, Hinge and OKCupid have made it possible for people to access a wide dating pool, but the consequences of this could be negative for those who deal with chronic loneliness.

To test this, researchers had students answered online survey questions like "Are you constantly anxious around other people?" to determine their levels of social anxiety and loneliness.

They were also asked whether they agreed with statements like "I am unable to reduce the amount of time I spend on dating apps." A sense of security was found online, rather than in person.

The researchers discovered that people with higher levels of social anxiety claimed they preferred to meet people on dating apps rather than in person, and favoured socialising via messaging.

Many of these people with social anxiety may lack confidence in their own social skills, and can seek protection on these apps form face-to-face rejection or awkwardness.

When those in the survey reported being both socially anxious and lonely, they also used dating apps to the point of addiction.

However, students who said they were anxious but not lonely, or those who said their feelings of loneliness were only low to moderate, didn't display behaviours that suggested addiction.

The small study relied on self-reported data from students, so don't be overly worried about your constant dating app use. Mindfulness is still a priority, for your health and dating prospects.

Creating limits surrounding dating apps could benefit both your mental health and your chances of scoring a decent date.

Bear in mind that your motive should be healthy. It's a dangerous notion to rely on interest from men or women for your own happiness or self-esteem.

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We should feel elated when we receive a promotion. We should grin like the Cheshire Cat when we pass that exam we were crippled with worry over. We should jump for joy when we receive high praise for something we worked so hard for, but alas, that isn’t easy for some people, especially for those with imposter syndrome.

More and more people have stepped forward and shared that they suffer from imposter syndrome, but what exactly is it?

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by stacieswift (@stacieswift) on

Imposter syndrome makes people believe that their achievements are solely down to luck. They do not believe that they deserve to succeed.

The doubt can spiral into severe feelings of fear and guilt. Many people feel that they are a fraud or a phony.

People with imposter syndrome feel like they’re wearing a mask and live in fear that one day people will soon realise that they are not worthy of praise, success and simply got lucky.

Joe Langford and Pauline Rose Clance originally believed imposter syndrome was particularly pervasive among females, however, they later discovered this not to be true.

It is believed over 70 percent of the world’s population suffer from imposter syndrome at some point in their lives.

People can feel guilty or undeserving of their achievements. Famous author Maya Angelou even suffered from it, despite the fact that she was an award-winning writer.

“I have written 11 books but each time I think 'Uh-oh, they're going to find out now’. I've run a game on everybody, and they're going to find me out,” the Pulitzer Prize winner once said.

Imposter syndrome affects everyone and anyone, from iconic female poets to young students in Dublin.

Luckily, there are ways to manage it. The main thing to remember is not to let it suffocate you.

One thing that can help is to drown out negative thoughts. Obviously, this is easier said than done, but we often underestimate the power of positive thinking.

Another thing that can help soothe your worries is to take a walk down memory lane and look back at how far you’ve come in recent years. Think of the days when you were in secondary school fretting about passing your history test and now look at yourself as a graduate with a full-time job.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by The Imposter Syndrome Solution (@iamtrishabarker) on

Remember you’re not the only one struggling with these feelings of doubt. There are so many people going through the same thing so don’t be afraid to open up about it, whether that’s to a colleague, a friend or even a professional.

Leaning on a loved-one and sharing your struggles can help lift that heavy weight off your chest.

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With the evenings getting darker and the weather getting worse it's only natural that you may notice some change in your mood and general wellbeing. Summer sun automatically makes us feel more cheerful and energetic and as the colder seasons set in our mental health can suffer too.

Here are a few tips to ensure you stay on top of things this winter. Remember that the changing seasons can affect us all differently, and if you feel you're not coping well, don't be afraid to talk to someone or ask for help.

1. Stay fit
Exercising might be the last thing you want to do on a wet and windy day, but it's a great way of clearing your head and relieving stress. If you can fit in a morning workout, you'll feel more focused and fresh throughout the day. Check out our pick of the best winter workout gear here.

2. Get outdoors
Even if the sun isn't shining, your body and mind will still benefit from a Vitamin D boost and some natural light. If you find it's dark as you go to work and dark when you get home, try to get out for a stroll on your lunch break, or sit near a window in your office if possible.

3. Stay warm
Chills and coldness will only worsen your mood, so stay cosy with hot food and warm clothes. At home, try to keep the temperature around 18C – 21C for optimum levels of heat.

4. Light it up
Light therapy is an extremely effective way of helping seasonal mood disorders – experts say it's effective in four out of five cases. If you don't want to splash out on a light box (they start at around €130), opt for "full spectrum" bulbs in your lights at home. These micic natural light even in the evenings. A dawn simulator is another great option for increasing your exposure to light – this connects to your alarm clock and gently brightens bit by bit in the minutes before your alarm goes off.

5. Get social
If you're feeling low, meeting large groups of people can feel overwhelming, but even seeing a friend for a cuppa can make all the difference. Try not to isolate yourself – draw on your support network when you can.

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When a loved one is struggling with depression, it can be hard to know what to say. We can feel powerless in these situations, aware that what we say could be damaging if not thought through properly. There is no perfect way to talk to someone affected by depression but making an effort can be comforting and help in more ways than you think. Here are five helpful things to say to a loved one who is living with depression:

1. ‘I am here if you want to talk’

Depression can manifest itself in many ways, but it is common that those affected are reluctant to ask for help. You cannot force someone to talk about how they are feeling. No one owes you a conversation in exchange for your support. However, for someone to know you are there makes a huge difference.  Be patient. Open up the lines of communication and let them take it from there. Remind them often that you will be there whenever they want to talk.

2. ‘What can I do to help today?’

Getting out of bed can be a challenge for those with depression. Symptoms include fatigue and lethargy. Ask your loved one what you can do to help them get through their day. This does not have to be huge tasks, it will often be small things like having a cup of tea together, sharing a lift to work or even accompanying them to the doctor. Sometimes, giving them space is just what they need, so be sure to ask if they simply need time to themselves.  

3. ‘You are not a burden’

Those with depression often need help with everyday tasks such as cooking food, shopping or even getting dressed. You must let your loved one know that you are helping because you want to. You want to create a space where they feel comfortable asking for this kind of help when they need it. Let them know that they are not putting you out in any way.

4. ‘You are so important to me’

Depression causes people to have feelings of doubt and worthlessness. It is important for you to tell your loved one outright how much you value them in your life. Try and do this as often as you can. Let them know specifically why you love and respect them. Even if they do not respond to this, your words can be powerful.

5. ‘What you are feeling is real. I am sorry you are feeling like this’

Those with depression have heard it all before: ‘snap out of it’…‘eat more vegetables and you will feel better’…‘you’re just being lazy’…‘there are people worse off than you’. These are extremely unhelpful ways of responding to anyone. Even if you do not fully understand how your loved one is feeling, it is crucial that you validate their emotions or lack thereof.

If you have a loved one who needs help, encourage them to visit www.pieta.ie for a range of supports. 

 

Source: Spunout.ie 

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