Today is Monday the 10th of October, it's World Mental Health Day. In honour of this, I wanted to discuss my experiences with mental health because I believe that talking about mental health is one way to break stereotypes, end stigma and save lives.
So, let's get talking.
I have lived with anxiety and depression since I was in school. I didn't really know what mental health was back then, but I was always anxious, stressed, and I suffered from low mood. With puberty and being confused with my disability, gender and sexuality, my mental health has always been a problem. And I didn't know how to cope with these feelings.
When I started my undergraduate degree at the University of Derby, I made friends with someone who also experienced mental health. She recognised what I was going through and made me an appointment with my doctor. I was put on antidepressants in 2015 and I haven't come off them since.
But I don't feel ashamed of being on them for this long. It has taken time and effort to figure out the right medication, and the right dosage so my chemical levels are balanced. Maybe one day I will be able to lower the dosage or even come off them completely but not right now.
Even with my medication, I still experience anxiety and depression, I still experience low mood. Because of this, I regularly have talking therapy. As soon as I finish one block of treatment, I am straight back on the waiting list. Again, I do not feel ashamed of having therapy. Like medication, sometimes it works, and sometimes it doesn't. And that's ok.
The therapy I have had includes Cognitive Behavioural Therapy (CBT), Counselling and Talking Therapy. For the most part, they have worked because my depression and anxiety scores have gone down, but sometimes it doesn't work. This could be because of me, it could be because I don't click with my therapist, I could be going through too much or it might not be the right treatment. But I will power through because I know it will help, even if I don't see a massive change straight away.
With my anxiety and depression, I know what my triggers are, I know when it gets worse because I burn out, my self-care is non-existent and I lose interest in everything. So I will do everything I can to look after myself, even if that means doing the bare minimum for a while. Because I need to recharge and take time to reflect and just do nothing. Even if that means my stress levels get worse, I know what I can do to help myself get back on track.
Mental health is a silent killer, it can strike anyone at any time regardless of who they are, what they have achieved and where they are. This is why I regularly speak about mental health, my experiences and what works for me. So I'm going to give you an insight into what I do when my mental health gets worse. However, if you are in a crisis, please get professional help, reach out to your doctors, ring someone close to you and make sure you can keep yourself safe. This is simply what works for me, it may not work for everyone.
Because it's ok not to be ok. But it's not ok to suffer alone. You are not alone in this.
Medication/Doctors
This one really only applies if you are on medication. Taking your regular dosage can really help stabilise your mental health. And talking to your doctor about what they can do to help is also essential. There is nothing to be ashamed of if you take medication or you seek medical advice. You are going in the right direction to get better.
Therapy
Again, depending on your circumstances. If you are on the waiting list for therapy, reach out to your organisation/education provider because they may be able to offer some short-term counselling. If you are having therapy, remember that it takes time to see improvement. You might want to cancel appointments and miss sessions, but your therapist is there for a reason. Be as honest as you can because then you can heal and find ways to help yourself with your mental health.
Safety plans
Making a safety plan is easy. There are lots of resources and templates online to create a safety plan for when things seem like they will never get better. Write down who to talk to, what to do when you are in a crisis and what techniques you can do to distract yourself from what you are feeling. And share this plan with people you trust. Once someone knows how to support you, getting that support will be so much easier.
Music
I have found that listening to music can help a lot when I feel anxious, when I feel hopeless and sad and when I just need to be on my own, in my own head for a while. One artist who has helped me a lot is Frank Turner. I listen to easy-listening music and classical tracks to relax my mind. I believe that music can have some serious good mental health effects. So listen to your favourite artists or even try something new.
Friends
Sometimes all you need is to vent to a friend. More likely than not, they have experienced the same feelings you're going through. They can be a good distraction, they can offer some ideas on how to keep safe and ride the storm. And they can be there to support you, to guide you through and to stay with you. Even if they aren't physically with you, reach out online to support groups. Sometimes you just need to have a chat and be honest about how you are feeling.
Doing something creative
It doesn't matter what it is, just something that lets your imagination run wild. Paint, write, colour, and make, anything that gets you using your hands. Creativity doesn't mean you have to do something traditional. Painting rocks, writing inspirational quotes in a notebook, journaling, scrapbooking, just something that you can make that when you have finished, you can look back and be proud of what you have created.
Headspace app
There are other mental health apps out there, but I have found that Headspace works really well for me. I have always found meditation very useful, especially when it's a voice I'm listening to. From SOS to sleeping guides, Headspace is a paid-for app but there are some extracts on Spotify and YouTube that you can listen to for free.
Using crisis lines
The Samaritans' telephone number is 116 123, you can also email them at jo@samaritans.org and there are crisis text lines you can message. You can text SHOUT to 85258 to be connected to someone who will listen. The Mix also has a web chat service. Or you can ring 111 for mental health support. These are based in the UK, so always check what services you can access.
Watch something
One of my comfort television shows is Doctor Who, I also watch the Goes Wrong Show and Good Omens when I need comfort. I watch YouTubers like Markiplier and Jacksepticeye too when I need a laugh. Watching television, movies or YouTube clips can be a great way to distract yourself, especially when you just need to hear someone else's voice.
Using a rubber band/acupressure rings
These are great when you need something physical to ground yourself. Snapping a rubber band on the inside of your wrist hurts, but does so in a safer way. The same goes for acupressure rings which you can find on Amazon. They give some tactile stimulation which I have found helpful during times of stress and panic attacks.
Essential oils/candles
Lavender is my go-to oil. I have a little roll-on stick on my desk that I apply to my wrists and behind my ears when I need something to distract me. And I love lighting candles. The smell, the flame and the calming effect candles can have is very comforting when I feel down or sad.
Warm drinks
I am a firm believer that tea can cure almost all ills. Sad? Tea. Anxious? Tea. I think it is the process of boiling the kettle and preparing the tea that calms me. And the feeling of holding a steaming up in your hands can be very grounding. Caffeinated, decaf, herbal and fruit teas and even coffee can be very relaxing. In moderation of course.
Going outside
I feel like going outside, as well as having a cup of tea and going for a hot bath are very stereotypical ways of someone suggesting coping strategies for someone experiencing mental health. But it does work. Going outside, connecting with nature, breathing in the fresh air and letting your body soak up the sun is a way to boost your serotonin. There is something fantastic about being outside, no matter where you are that can reassure and ground you. Especially when you have access to rural environments. Even if you live in the city, there will be pockets of nature that you can visit and just be. So going outside for walks, to reconnect with the world around you can be greatly beneficial.
Being around a pet
I have a golden retriever who doesn't know what personal space is. When I feel my mental health getting worse, I will sit or lie on the floor and Yashka will be there next to me. She knows when I don't feel right, she's there to rest her head on my lap. And she never wants anything in return. She can instantly calm me down when I'm having a panic attack. So cuddling, stroking and being with a pet can do wonders because they just want to make you happy.
Workout/Yoga
Doing physical exercise and practising yoga with meditation lets you connect with your body. It can get endorphins running, it can allow you to get some stress and built-up emotions out. And you will always feel better afterwards. Even going for a walk can help clear your head. It doesn't have to be much, but something that will get your heart beating and your blood running can work wonders.
As I said, these things have worked well for me in the past and I still use them today to overcome anxiety, panic attacks and depression. But they might not work for everyone. So reach out for professional help and do not suffer in silence. Be honest, tell someone how you are feeling because you are important in this world.
Mental health sucks. And it can be hard sometimes. But you, whoever you are reading this, you are doing amazing. You are brilliant and I couldn't be prouder of you for coming this far.
For this World Mental Health day, be kind to yourself and to others. And remember that this too shall pass.
Until the next time.
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