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Welcome to Quick Brew!

Welcome to the second episode of Quick Brew. To mark Time to Talk day on 3rd February, Vikki and Katie chat through some of the topics on their A-Z Mental Health guide including anxiety, job stress, medication and feeling weird!

The guide is available on this page under the video and includes further help and support available if you would like to find out more.

You can also find the video here:  https://youtu.be/8djN0C2ZdSU  

All our episodes are now available as podcasts! This Quick Brew can be found on:

 

Spotify

Apple Podcast

A-Z of Mental Health

Anxiety – let’s get real for a moment, anxiety is horrendous, it can be debilitating. There are many varying forms and levels of anxiety. To find out more, go to Rethink.org.  

ADHD – Attention Deficit Hyperactivity Disorder, often commonly diagnosed in children but can also be diagnosed in adults in later life. You can find out more at ADHD UK.

B

 

Bipolar – Bipolar disorder comprises of extreme highs and lows and potentially some psychotic symptoms. Take a look at BipolarUK.org further details.

C 

Chatting – SO IMPORTANT! Whether it’s you or a friend, colleague or family member who is struggling with mental health issues. You don’t even have to start a chat with “how are you?” if it makes you feel uncomfortable. Just asking if someone fancies a cuppa or seeing how their weekend was can help open up the conversation if someone is struggling. Remember ask “how are you” and then ask again! Look at Time to Talk for more helpful advice.

D

 

Depression – If you’re struggling with constant low mood and you worry that you may have depression, take a look at Mental Health Foundation and their breakdown of the different types of depression and how to find help. 

Diagnosis – Getting a diagnosis and identifying what the issues are can often aid recovery. Helping to put a label on and mental health issue can help you tackle it and regain control.

Eating Disorders – An eating disorder is a medical diagnosis based on eating patterns. Eating problems are relationships with food that you find challenging. Eating disorders are a complex subject. For more information visit Beat.

Fear – It’s perfectly normal to be fearful when you have a mental health issue, it can be an extremely daunting time BUT, please rest assured, you are not alone.

Finding Help – One of the bravest things you can do! It’s not always easy to stand up to your demons and confront problems but it’s one of the most empowering things to do. There are plenty of places to access help, you can contact your GP or one of these support networks:

Mind.org

Rethink.org

Samaritans

Generalised Anxiety Order – GAD is a form of anxiety disorder which causes anxiety about a large range of situations and issues rather than a specific event or scenario.

GP – Your GP is one of the many places that you are able to reach for help. For a lot of people, it is their first port of call and the NHS have some fantastic resources available for people struggling with mental health. Vitahealth is very useful for more information on what you can access.

Help – Getting help is BRAVE. Getting help makes you incredibly strong. It’s not always easy to do but it can do so much to assist you regaining control of your life. See the “FINDING HELP” section about where to access help now.

Happiness – Sometimes when you’re in the midst of struggling with mental health issues, happiness seems a far reaching concept but it IS POSSIBLE.

I

 

Internet Support – We are in such a lucky time to be able to have access to the internet, it is an incredible place to access so many resources for help and support. We’ve already listed some places to get help above in the “FINDING HELP” section. This list is obviously not exhaustive but if you are looking online for help and support, please make sure that you’re getting for it from a reputable source.

J

Job Stress – So many people just accept the stresses of work life as part of work. Yes, some work stress can be healthy and can even act as a motivator but when the stresses of work start to impact your life in more ways, it’s time to take action. Stress at work can impact home life, cause anxiety, fear of going into work, insomnia and even depression. If you feel like work could be impacting your life at a more significant level than it should, perhaps it’s time to reach out and ask for help. HSE gives some advice and guidance on stress at work.

Judgement – Many people fear reaching out for help and support in fear of judgement over mental health issues. Believe me when I say you are NOT alone! 1 in 4 of us will experience mental health issues in any given year and so chances, are friends and/or family members around you could be struggling also. Facing up to mental health issues is much more common and accepted than it used to be, if you don’t feel ready to tell those close to you, there are lots of outlets available to reach out for support anonymously. You will not be judged.

Journaling – I am the biggest advocate for journaling, having used it myself, I know just how powerful it can be. On the days when you feel so low that you can’t see a way out of the darkness, looking back through your journal can show you just how far you’ve come. It’s a great way to get all your worries and thoughts down on paper so that they aren’t spinning around in your head. It gives your brain a rest.

K 

Kindness – Kindness costs nothing, you never know what people are suffering with behind a cool, calm exterior. Be kind to those around you, it could mean more than you know. 

Knowledge – Knowledge is power. Take time to learn about you and your mental health, if you’ve been diagnosed with a mental health problem, read about it, understand it. The more knowledge you have, the better chance you have for tackling it. 

Loneliness – Many people don’t associate loneliness with mental health issues but in fact it is a breeding ground for them, being lonely can cause anxiety, depression and even further problems like self-harm and suicide. If you’re feeling lonely and low, please reach out for support, Rethink is just one of many support groups you can contact. If you think you know of someone who is lonely, please check in on them regularly and keep the lines of communication open for them. Loneliness can cause so many issues and often isn’t given the focus it deserves.

Medication – There is still such a huge stigma attached with taking medication for mental health problems. Listen carefully. TAKING MEDICATION TO SUPPORT YOUR MENTAL HEALTH ISN’T A BAD THING. I am a firm believer that everyone is different and has to do what is right for them. If you’re considering meds, it’s important to understand how the meds will help, then, it’s important to have a plan with your GP or therapist to address the root causes of the mental health problems. Types of medication can include antidepressants, anti-anxiety meds, mood-stabilising meds, and antipsychotic. You can find out more from the Mental Health Foundation and questions you can ask your GP.  

Mindfulness – Practicing mindfulness can allow you to take a break from your brain by being present in the moment. It can takes a lot of practice but there are lots of useful tools and techniques out there, Headspace is great one to try. 

Negative Behaviours – When people are struggling with mental health issues, they can sometimes use negative behaviours such as drugs, alcohol, and promiscuity to escape their everyday life. If someone you know is exhibiting negative behaviours, it could be a silent cry for help.

OCD – Obsessive Compulsive Disorder. OCD is where a person has obsessive thoughts and compulsive behaviours. OCD can be distressing and significantly interfere with your life, but treatment can help you keep it under control. The National Institute of Mental Health has more information on symptoms and help that you can find. 

P 

PTSD – Post Traumatic Stress Disorder can often develop because of trauma; PTSD can be extreme and debilitating for some people. The symptoms can be extensive and can included flashbacks, issues sleeping and anxiety amongst other things. To find out more, go to PTSD UK.  

Phobias – Phobias aren’t often considered a mental health issue, but they are a form of anxiety disorder. Mind have a list of the definitions and classifications including self-care techniques and additional support you can access. 

Quit negative things – We’ve already talked about negative actions and recognising them in other people but it’s important that you’re able to recognise them in yourself, it can sometimes be hard to admit it but knowing when you’re using things as a mask or a crutch can often be the first step on the road to recovery.  

Relaxation – Even if you’re not experiencing mental health issues, relaxation is so important. Making sure you put time aside in every single day to do something which relaxes you. For some people this will just be sitting down to watch their favourite tv programme with a cup of tea, for others it could be a hobby and for some, it could require breathing exercises and muscle stretching. For more thoughts on relaxation techniques, take a look at HelpGuide.org

Recovery – Recovery from mental health issues IS possible. When you’re in the deepest, darkest depths of it, it doesn’t feel like it but believe me, you can make it through.

S 

Suicide – Suicide prevention is something that we are all able to help with. It can often feel difficult but a conversation with a person that you are concerned about can make the difference between life and death. For advice on how to help suicide prevention, WAIT from the Mental Health Foundation is very helpful. 

If you are feeling suicidal, please reach out and get help. Call the Samaritans on 116 123 now, alternatively, take a look at the National Suicide Prevention Alliance for more options.

Self-Harm – Self harm is often linked to mental distress, it can include cutting, scratching, burning, overdose, and biting. For more information about symptoms and where to get help, visit Rethink.org

Sleep – When you’re experiencing mental health issues, sleep can often be the first thing to suffer and the first thing to be overlooked. Getting a decent night’s sleep can make all the difference if you’re struggling mentally. The NHS have some great tips and information about sleep and sleeping problems.  

Stigma – The stigma attached with getting help for mental health issues is so much less than it used to be. Don’t be afraid to reach out and ask for help because you fear judgement from others, there are so many safe places now to get help.

T

 

Therapy – There are so many types of therapy available, people often experience the misconception that therapy is simply counselling or talking therapy but it’s so much more. Types of therapy include cognitive behavioural therapy (CBT), EMDR, hypnotherapy, art therapy and so many more. Healthily have a useful guide to different therapies. 

Treatment – Treatment comes in many guises, from many types of medication (see “MEDICATION”) to many forms of therapy (see “THERAPY”). Treatment is effective and can help you can regain control of your life. Contact support services or your GP to discuss the options most suited to you.

Trauma – Trauma is defined by experiencing stressful, frightening, or distressing events. Trauma can leave long lasting impacts on the person affected (see “PTSD”). For more details on trauma, Mind has a useful guide and how to support others and find help. 

Trigger – A trigger is something that can significantly affect your emotional state, causing extreme distress or overwhelm. To understand what it means to be triggered, access the useful article by Healthline

Unhelpful – There are so many unhelpful things to say with someone struggling mental health issues such as “it’s all in your head”, “things could be worse”, “you’ll be fine”, and “this too shall pass”, it belittles the problem that person is suffering with. If you’re not sure what to say to someone who is struggling, take a look at the Mental Health Foundation guide

Undiagnosed – Going undiagnosed with a mental health issue can leave you feeling out of control and spiralling to dark places. Getting help and support which can lead to a diagnosis can change your life. Equally, do not feel you have to be diagnosed if you don't feel it will help how you are coping, but either way remember - you are not your mental health problem.

V 

Very normal – If you’re experiencing mental health issues, you are VERY NORMAL! Mental health issues can affect 1 in 4 of us every year so trust me, you are NOT ALONE.

Weird – You are not weird, even if you think you are, everyone experiences mental health differently so please don’t fear that you are odd or weird.

(let’s be honest – nothing starts with X)

Y

You - YOU matter. YOU are not alone. 

Z 

Zillion – There are a zillion different reasons for you to get help. Even if you feel isolated and helpless right now, you are not alone. You have people in your life that care for you, please remember that.

Mental health issues affect one in four people every year, no matter how long you’ve been struggling for and on what level, you are not alone, and you deserve to get help.

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