mental health

Are You Feeling SAD? Help for Seasonal Affected Disorder.

I am not a SAD sufferer but I know others who are. So, what is SAD? Seasonal Affected Disorder is a recognised mental health disorder that affects people during particular season and is most frequently felt during the cold winter months. It can be really debilitating for some.

I am not a doctor or qualified to give medical advice, but I hope I can give you some coping techniques if you are suffering from SAD. These are tips I’ve picked up while trying to help others and ones that I’ve used myself when suffering from stress and depression. At the end of this post I will list places in the UK where you can seek professional help if you are not coping. Please don’t suffer alone, and don’t think you are the only one. There is help available and you can feel better.

Photo shows a silhouette of a person sitting on bench with their head in their hands while the sun sets in the background. Seasonal Affected Disorder

Symptoms of Seasonal Affected Disorder

You may feel some or all of these symptoms. If you do then please seek some help to make you feel better. You are never alone!

lack of energy, wanting to sleep a lot, or not being able to sleep at all
Not Being able to concentrate
Feeling ill all the time, like you are catching every bug going
Feeling negative all the time, sad, lonely, guilty, hopeless
Changes in appetite, not wanting to eat or snacking constantly
Not being able to sleep properly
Wanting to spend more time alone without anyone around
suicidal feelings
Other feelings that come with depression.

This list is not extensive but you may recognise something in yourself.

Tips for Coping with Seasonal Affected Disorder

These are some tips that I’ve picked up. They may help you feel better but if the SAD feelings continue please seek medical intervention.

Light therapy. As a lot of people suffer SAD in the winter season it could very well be linked to the lack of light in the daytime. You can make your days brighter with special lighting.
Getting as much daylight as possible is good for you, so make sure you don’t start sleeping the day away, and when you can, spend some time outside in the daylight. Wrap up warm and go for a walk.
Exercise if you can. A lot of people find that exercise helps a lot, whether it’s yoga, running or something else, just a little each day can help a lot.
Talk about it. You’ll be surprised at how many people will understand how you feel and it can be a help to share your worries.
Plan ahead for those times that you know are going to be worse. Make meals in advance and freeze them so you know you have something when you don’t feel like cooking.
Keep a diary and write down how you feel. Writing can be very cathartic.
Brain Training, Re-thinking anxiety Use these tips to help look at things differently.
Choose a Creativity Mindset. This post has a great morning routine that can set you up for the day.

There is a lot more help available from the sources listed below.

Do Children Get SAD?

Children can definitely get depressed and it may very well be seasonal. Especially for a child who spends a lot of time playing out during the summer months. The cold, dark winter months can feel like a hard slog to get through.

You can watch out for the signs of depression in your child which are similar to those mentioned above. If you are worried about them then talk to them. Just let them know that whatever they are feeling they can always turn to you. Listen to their worries no matter how trivial they may seem. To them it’s not so trivial and it can be life changing. Keeping the communication going is vital during these times.

Children may be able to get help from school too. If you are worried about your child’s mental health, do speak to their school and see if there is anything they can do. My girl’s school have a great mental health team which is available if needed.

These Worrying Times

Things are particularly difficult at the moment. There is so much to worry about and everyone’s life is being disrupted thanks to the COVID pandemic. Whether it’s money, jobs or schools it all adds to the extra stress of coping with shorter days and not being with family and friends.

I’m going to list some helpful sites now. But I also hope that you don’t need them. If you ever want anyone to talk to then please feel free to seek me out on Social Media or even e-mail. Let’s get through this together.

I Let it Go!

by Anne Sweet 14 Comments

I’m a laid back kind of person. I don’t let things play on my mind or get me down. Something bad happens, I deal with it then I get over it. I don’t keep going back to it, raking it up, as they say.

I let it go.

I try not to let people make me angry, I bite my tongue a lot. I let a lot of things wash over me without soaking them up.

I let it go.

I don’t let bad things that happened in the past haunt me. I don’t bare grudges, I forgive and forget. If I do something to upset someone else I will apologise, no excuses unless there is a completely genuine one, just a sincere apology and I hope in my heart they can forgive me.

Then I let it go.

So why do I let go of the hurt?

Holding on to the past and the things that hurt serves us no purpose. Going over and over it in my mind only hurts me more. Blaming others doesn’t help, especially if they do not accept they are to blame. If I hold on to all the hurt and pain then it will consume me and I will not be able to fill my life and my heart with happiness and carry on living.

Letting go is a choice I have made myself and committed to it. When those thoughts of hurt and pain start to appear I banish them quickly. I realise that forgetting is the hardest part, it so difficult to forget, and honestly, who wants to forget anyway? But when I start to remember I can put those memories back where they belong, in the past. It happened, I got over it, I let it go.

I watched my own Mother become consumed by the past, as she approached the end of her life she became bitter and sad and trusted no-one. I hated that she became that way and resolved never to be the same. Yes, my Mother had a hard life and had suffered so much, then her later years she was so ill but determined to carry on. There was some strength in the way she fought to live and fought for what she truly believed in. But not enough for her to leave the past where it belonged. She left me a letter to read for after she had passed away and it was the saddest thing I ever read. So I vowed I would never become my Mother. The past wasn’t going to catch me up.

How do I let it go?

I accept responsibility for the things that have happened to me. No matter how much I feel that someone else was to blame I know that I am in control of my life so I had some part to play. Something happened, I got hurt, the blame game doesn’t really matter, because if it did then I’d be holding on to the pain and hurt for much longer than necessary. Blaming someone else means holding them responsible for your life and letting them take over, they don’t have that power if I won’t let them.

I understand that my feeling matter so I express my hurt in a way that I find comfortable. If another person has made me unhappy then I will tell them. If I can’t then I’ll write it down or tell someone else. I have to express my emotions in any way that I can, but I don’t let them take over forever. I get it out of my system in a way that helps me understand why I feel the way I do.

Focusing on the here and now is vital. I have to live in the present and not let the past fill my mind and soul. I started to realise this when I got sick. At first I wanted to live in the future because I believed that I would get well again. But since realising that is not the case then the future doesn’t look so good now. So, no point in waiting for things to get better and no hope of ever making the past different. The only other option is to live for today.

It’s Not Easy

It really isn’t easy letting things go. Not just the hurt that people have caused you but the things that have gone wrong. The people who have left life way too soon, the illnesses, the disabilities, the way life has treated you. Sometimes I look back and think why have all these bad things happened to me, what did I do to deserve it all? But, that sort of thinking gets me nowhere and just makes me feel unhappy.

Sometimes it’s okay to feel bad. I’ve just had a real bad weekend when I let my feelings consume me. I was hurting and I lashed out. I even did the unthinkable and posted a sweary vague post on Facebook which earned me loads of sympathy from friends who had no idea what I was going through. I was embarrassed but I didn’t delete it because people cared, they took the time to post a little something in the hope they could make me feel better. This is not something I am used to and I felt uncomfortable, but sometimes it’s good to rant and let it out.

Then I let it go.

Grief is the Hardest Pain.

When my Mother passed away I felt so much pain. People gave their sympathy and told me that time would heal my pain. I was outraged, the pain was all I had left, I had to hold on to the pain, it would have felt almost sacrilegious to let that pain go. The pain of grief is a difficult one, you need to express it, you need to hold on to it, you need to feel it, let it consume you. But then it will fade into a memory of pain, then a memory of the person you lost and eventually, instead of welling up when you think of them you will smile instead. There is nothing wrong with this. You haven’t let your pain go this time you’ve just allowed it to grow into something else.

Grief stays with you a long time, and even when you have passed the stage of thinking of them all the time, there will still be times when grief consumes you again and takes over your emotions.

I always embrace grief, I think of my loss, and I let it fill me with sadness. I feel it, I accept it, I understand it’s how I need to be. It doesn’t last long but it’s always there.

Let It Go!

Pain is not justified, no matter how much we feel it is. The hurt can go away if you let it. I made the decision that I wouldn’t let pain and hurt take over my life. It wasn’t easy, it will never be easy, but it’s the best choice I ever made. I’m not going to die bitter and sad because the past is the past and today is today, and this could turn out to be the best day of my life. Even if it doesn’t, it’s still another day I’ve lived and for that I am thankful.

Admit it! You were singing this 🙂

I’m reviving this post for Blogtober 2020 Today’s prompt is ‘Don’t Look Back in Anger’ and I think Letting it go is a good fit.

Thinking of The Mental Health of Children

by Anne Sweet 5 Comments

It’s Mental Health Awareness Day and we often think of things we can do to improve our own mental health. I’m currently in a slump from my treatment, but I’m trying to stay upbeat and hoping it has worked. One thing that has worried me a lot more than my own health recently is the mental health of my Children.

Children’s Mental Health

It’s been a tough year for children. I thought mine were doing okay and to be honest they were during lock down. It seems kind of crazy but while everyone was locked in their own little bubbles we seemed to relax more as a family. The kids seemed to have no worries. We didn’t worry about the virus because we were not going out or seeing anyone. They didn’t mind being stuck at home, we missed our holiday, they didn’t really care. (I think it bothered me more, I love the sea side.) They did their own thing, enjoyed the pool in the garden on hot days, played games and chatted with their friends online. They were happy.

Then lock down finished and we attempted to go out. That’s when it became apparent that their little bubble at home was their safe place and they didn’t want to face the outside world. That’s not healthy. Even with the threat of a pandemic, we still have to carry on living in this world, which is a lot bigger than our house and garden.

Tackling Children’s Mental Health

I’ve a few years experience of how Children’s mental health can spiral out of control and I’m happy to say that things have improved. There is a lot more help now for children, where once they were not taken seriously.

Both my girls have taken advantage of Place 2 Be counselling which has been offered in their school.

1 in 8

children and young people have a diagnosable mental health problem, and many continue to have these problems into adulthood.

50%

of those with lifetime mental health problems first experience symptoms by the age of 14.

1 in 10

boys aged 5-19 with a mental health condition are excluded in some form from school

Place2Be provides child counselling and mental health support in schools, including primary, secondary and all-through schools across England, Scotland and Wales.

Each school has a dedicated Place2Be mental health professional who is an integral part of the school team.
They work closely with pupils, families and staff to improve emotional wellbeing and provide mental health support for the whole school.

Books Helping Children with their Mental Health

My girls are difficult to talk to some times. So I try to help them in other ways. I have lovely friends who have written some great books for young people and without pushing them at my girls I’ve just left them lying around. It worked, both have picked them up and read them. Giving them both a little confidence boost and the tools they need to help them through the most difficult of times.

These books are;

Be Happy Be You book cover, mental health for children

This positive and insightful guide gives you the tools to build your confidence, eliminate negative feelings and boost happiness in all areas of your life.
Being a teenager has its own unique challenges, but it’s also the perfect time to shape your own mental wellbeing and happiness. Scientists reckon 40% of your happiness is within your control, that’s A LOT of happiness and this book will help you to harness it…
There are tons of ideas to try from creating an anxiety toolkit, to planning a digital detox and meditating, plus you’ll learn the science behind why they work. Carry out the activities by yourself or with family and friends and take your happiness into your own hands!

My Review of Be Happy Be You.

Support children’s emotional well being and boost happiness. Empower children to shape their lives and the lives of others around them.
This illustrated activity book helps them take practical steps towards creating their own happiness and positive self-esteem.

• Full of simple, practical ideas to help children to feel confident, strong and happy
• Fun activities that can be done on their own or with friends and family
• Plant a seed bomb outdoors, make a happy playlist or create a recycling monster
• Learn about the surprising science behind emotions along the way
• From award-winning parenting bloggers

Talking Can Be Difficult

When your children get older it can be difficult to talk to them about the things that are bothering them. They seem to internalise everything which doesn’t help much. Sometimes though, they can just start talking, maybe you will notice a time of day when they are more willing to chat. Take advantage of this and talk. It may be over dinner, or while helping with tasks around the house. It’s amazing what your child may reveal while helping folding up the laundry.

Talking is good, but it’s frustrating when your teen won’t co-operate. You just need to let them know that you are there if they need you. And if they do start talking, it doesn’t matter how busy you are, let them know that they are more important. It’s just like having a new born, you have to stop what you are doing to feed them or change them. You can stop what you are doing to talk to your teen when they are ready to open up.

Joining in with Blogtober, todays prompt is relax, and that’s a great way to create the right sort of environment for your child. I hope everyone has the chance to relax this weekend.

How to stay healthy while stuck at home

by Anne Sweet 4 Comments

Maintaining your physical and mental health while stuck in lockdown can seem challenging at first. Many of the things you can normally rely on to make you feel good – going to the gym, family holidays, or even nights out with friends – are no longer available. Thankfully there are plenty of tips and tricks out there to help you adjust.

Much of it comes back to retaining a sense of routine (or creating a new one). Read five quick tips on how to stay healthy at home below.

Stay Healthy with Daily exercise

There are lots of ways to stay fit without stepping foot in a gym or sports hall. Many personal trainers are now offering free workouts online for you to join in with at home. Or you could weigh up your finances and kit out a home gym.

But of course, exercising doesn’t always need to be so strenuous. Simply getting out for a short walk each day, especially if working or parenting full time, can be enough to clear your mind.

Maintain a healthy diet

Whether you’re stuck at home with nothing to do or rushed off your feet as a key worker, eating a healthy diet may be the last thing on your mind. But making sure you’re getting enough of the good stuff at regular intervals is vital in fuelling your day.

Lockdown could even be the perfect opportunity to hone your cooking skills. And by getting fresh, tasty produce delivered from local suppliers, you’ll be supporting your community too.

stay healthy with fresh food, a chopping board of fresh vegetables ready to cook.

Look after your mental wellbeing

Emotional wellbeing has gained increased focus in recent years as awareness of mental health issues continues to grow. There’s lots you can do to look after yours, from yoga, to meditation, and getting better sleep.

Research shows meditation is Britain’s most popular wellbeing therapy. There are plenty of apps out there to guide you through the process.

Read, read, read

With international travel on hold for now, your next adventure could lie in the pages of a good book. Reading is an excellent way to pass time while focusing your mind – and it could make it easier to doze off at night too.

If fiction isn’t your thing, see what reading material you can find to help learn a new skill.

Check in with friends and family

Isolation doesn’t have to be isolating, The video conferencing software Zoom was downloaded 2.13m times when the UK lockdown was announced, and seeing a familiar face over the internet can go some way to restoring your sense of social connection.

Arrange weekly catchups, host a virtual pub quiz, or take part in a cook-a-long. Whatever you decide on, you’ll feel better for talking to those you love.

What’s helped you feel better while stuck at home?

This is a collaborative post.

Explaining the Different Types of Eating Disorders

by Anne Sweet 8 Comments

photo of a woman with a plate of food — *stock photo from Unsplash/PicMonkey*

While it’s a fairly common, albeit harmful, misconception that eating disorders are just phases, fads, or kinds of lifestyle choices, they should be seen as the serious mental illnesses they really are. Eating disorders can have serious and detrimental consequences on a person’s physical and psychological health, not to mention affecting their everyday lives and social lives.

Eating disorders are classified as a mental health issue, with at least 1 in 10 people in the United States suffering from an eating disorder at some point in their lives. Understanding the different kinds of each type of eating disorder is necessary to help recognize symptoms and find successful treatments before the consequences become life-threatening.

What is an eating disorder?

Eating disorders are usually started from an obsession with body weight, body shape, and food which can result in serious health problems and even death. People who suffer from eating disorders can starve themselves by restricting the amount of food they eat, can have an unhealthy relationship with food and binge, or can over-exercise or purge after eating to avoid caloric intake.

They are most often reported in young women and adolescents, but can affect any gender at any age and can be brought on by genetics or other mental illnesses like depression, anxiety, post-traumatic stress disorder, and obsessive-compulsive disorder. Often, eating disorders are co-diagnosed with other mental illnesses.

Binge eating disorder

People who suffer from binge eating disorder have similar symptoms to those with bulimia, as the illness causes them to eat unusually large quantities of food in short periods of time. Binge eaters often also feel a lack of control during their binges and end up over-eating. Unlike the other types of eating disorders explained in this article, people with binge eating disorder don’t count or restrict calories or use purging behaviours to counteract their binges, which are often done in secret.

People who binge eat are often obese or overweight, which can increase the risk of medical conditions like stroke, heart disease, and type 2 diabetes. If you or someone you love is suffering from binge eating disorder, there are treatment options, including visiting a treatment centre like edentreatment.com, where professionals will work with you or your loved one to find a personalized treatment plan.

Anorexia nervosa

Anorexia nervosa is the eating disorder that is most well-known and most often thought of when eating disorders are discussed. People who suffer from anorexia typically view themselves as overweight, even if they are dangerously underweight, and will drastically restrict their food intake in order to be thinner. They will usually constantly monitor their weight and avoid eating specific types of foods while having dysfunctional thoughts about food and eating. It also isn’t uncommon for people with anorexia to have difficulty eating in public.

Anorexia nervosa is severely unhealthy for the body, as it can cause serious health complications like heart, brain, or multi-organ failure and death. 20% of people who suffer from anorexia will die from the disorder, making it the deadliest mental illness. In less severe cases, it is still quite damaging to the body, causing thinning of the bones, brittle hair and nails, infertility, and the growth of a layer of fine hair all over the body.

Bulimia nervosa

People who suffer from bulimia nervosa will eat unusually high quantities of food in a short period of time, similar to people who binge eat. However, people with bulimia will attempt to purge the food after eating in order to compensate for the calories they have just consumed. Purging activities include forced vomiting, fasting for relatively long periods of time, taking laxatives, and excessively exercising.

Symptoms are usually similar to the symptoms of binge eating or anorexia, however, it isn’t uncommon for a person suffering from bulimia to maintain a relatively normal body weight rather than becoming underweight. The side effects can be quite serious, including stroke or heart attack caused by an imbalance in body levels like sodium, calcium, and potassium. Less serious side effects can include tooth decay and worn enamel, acid reflux, gut irritation, inflamed throat, and severe dehydration.

And empty plate and cup in a kitchen background. Eating Disorders — *stock photo from Unsplash/PicMonkey*

This is a collaborative post, read more on my page here.

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