This Christmas we have teamed up with some of the wonderful mental health advocacy organisations to present their Top Tips for your mental health this Christmas.
If you need Mental Health advice, St. Patrick’s Support & Information Service is a telephone and email service staffed by experienced mental health nurses 9-5 Monday to Friday with an answering and call-back facility outside hours. You can contact the Support & Information service by calling 01 249 3333, or if you would like to email your query to info@stpatsmail.com we will endeavour to get back to you within these hours.
See Change is an alliance of organisations working together through the National Stigma Reduction Partnership. See Change top tips are
1) Catch up with somebody you haven’t seen in a while – It’s easy to lose touch with people but sometimes there is nothing like a good catch up with an old friend. Suggest that throughout the year if they ever want to talk that you’ll be there.
2) Keep healthy – Amid all the partying and indulgence, don’t forget the everyday wellness tools like fresh food, a good walk or enough sleep and you will feel the benefits.
3) Phone a friend – talk to people who care, even if you can’t be with them at Christmas.
BodyWhys.ie the national voluntary organisation supporting people affected by eating disorders have the following advice
1) Do plan ahead and try to involve family and friends that you rely on for support to help with this;
2) Try not to let the idea of Christmas dictate the weeks and days running up to it;
3) Try not to expect too much – either of yourself or others, or even of the day – and you will avoid feeling disappointed;
4) If you are feeling overwhelmed, don’t be hard on yourself. Christmas can be overwhelming at the best of times.
Samaritans on 1850 60 90 90 gave us the follow tips
1) Talk about any feelings or issues that you are struggling with. This can really help and often times talking, can help you find an answer to your problems.
2) Take the time to really listen to your friends and family. This is good for them and you.
3) Try and do things that you enjoy every day- exercise, reading, walking the dog, going to the cinema, etc.
GROW is a Mental Health Organisation which helps people who have suffered, or are suffering, from mental health problems. Their top tips are
1) Avoid Isolation – talk to or tell someone about how you are feeling as it very often eases stress when we share the problem.
2) Use the supports in your life. Reach out to family, friends, G.P, Support group, etc. Remember ‘you alone can do it, but you can’t do it alone’.
3) Practice relaxation / meditation / yoga – we need to give our mind a rest and the aforementioned really helps with anxiety.
Some tips from ReachOut.com, a service dedicated to taking the mystery out of mental health
1) Keep moving
http://ie.reachout.com/getting-help/minding-your-mental-health/benefits-of-exercise/
2) Learn some positive self-talk
http://ie.reachout.com/getting-help/minding-your-mental-health/self-talk/
3) Get enough quality sleep
http://ie.reachout.com/getting-help/minding-your-mental-health/sleeping-problems/
Top Tips from 3Ts
REACH OUT FOR HELP: Christmas is a time of joy but can be a tough time for many. If you find yourself feeling overwhelmed, don’t be afraid to ask for help. While everyone around you seems to be in great form, you may feel persistently stressed or anxious, sad or even hopeless; you may have difficulty sleeping or even feel continually tired, you may feel unable to tackle routine tasks or just feel particularly low during the winter months. If some or several of these are present, seek professional help – talk to your GP or your mental health professional or call a crisis support helpline such as the Samaritans 1850 60 90 90, Aware 1890 303 302 or the 1Life Suicide Prevention Helpline (1-800-24-7-100). 1Life provides professional counsellors 24/7 to support anyone with any issue related to suicide or self-harm, for themselves or if concerned for another. For more information on depression, warning signs of suicide or crisis support services, see http://www.3ts.ie/need-help/
MODERATE ALCOHOL CONSUMPTION: Christmas is a time of overindulgence in food & drink and in all the little luxuries we may feel we have earned over the year. However, not only does alcohol contribute to a loss of inhibitions and often lead to conflict and misunderstanding but it is also a depressant. This can be a lethal combination for anyone who is already depressed or who is in suicidal crisis, as existing issues and problems may be magnified and appear overwhelming. At a minimum, an excess of alcohol will leave you with a hangover the following day, which let’s face it, just makes you feel worse than ever. So be alcohol aware.
SET ASIDE DIFFERENCES and HAVE REALISTIC EXPECTATIONS: Christmas can be a flashpoint for conflict amongst families and friends, sometimes exacerbated by alcohol. There may be a very real underlying cause, there may be ongoing differences or it may just be a case of misunderstanding. At such times, it’s important to take a step back. Family members and friends may not live up to your expectations but try to accept them as they are, regardless. Set aside grievances until a more appropriate time for discussion. Try to be understanding if others get upset or distressed when something goes awry. They may be feeling stressed too.
For further information on 3Ts and for regular lifestyle and news posts see www.3ts.ie. You can now follow us on Twitter on @3Ts_irl & on our 3Ts Facebook page
8 Top Tips from St. Patrick’s Mental Health Foundation / Walk In My Shoes
Decide which Christmas activities and traditions are most significant to you. Only participate in those activities that have significance for you and decline the activities which cause stress or are insignificant for you.
Christmas time tends to be a time when people spend more money than they can afford. Make a Christmas budget and stick with it.
Take care of yourself. Eat right, get enough sleep and exercise. Control your alcohol consumption and limit your indulgence in high fat or sugary foods.
Recognise signs of stress and use relaxation techniques when you begin to get irritated or upset. For example: taking a few deep breaths, going for a walk or taking a break.
Have realistic expectations of family and friends. Just because it is Christmas, does not mean the attitude or behaviour of relatives and friends will change. Accept this and plan how you will respond, to help keep the Christmas spirit.
Make time for yourself during the busy Christmas period. This time does not need to cost anything and can include going for a walk or reading a book.
Delegate Christmas tasks and ask for help. Communicate openly and remember its ok to say “no”. Don’t carry the entire burden. If you experience persistent low mood or anxiety, consider professional help. There is a wealth of experience and expertise available to deal with mental health difficulties.
Aware works to create a society where people who experience depression and related mood disorders, and their families, are understood and supported, are free from stigma and have access to a broad range of support options. These are Aware’s Top Tips
Remember that Christmas can be a very difficult time and that there will be moments when you may not feel great. So if or when that happens please:
Ask for and take support and help – from friends, family and/or work colleagues
Become more moderate about what you are eating and drinking
Treat yourself with understanding and compassion.
Aware can be reached on 1890 303 302
If you need Mental Health advice, St. Patrick’s Support & Information Service is a telephone and email service staffed by experienced mental health nurses 9-5 Monday to Friday with an answering and call-back facility outside hours. You can contact the Support & Information service by calling 01 249 3333, or if you would like to email your query to info@stpatsmail.com we will endeavour to get back to you within these hours.
PLEASE NOTE: This article was originally published on the St. Patrick’s Hospital website. We have republished it with their very kind permission. You can view the original article here.
