Talk to someone
Find someone you can trust and tell them how you feel, sharing your thoughts and feelings. After all a problem shared is a problem halved. This also gives you an opportunity to socialise and build relationships.
Stay positive
This can be easier said than done so keep a ‘positive diary’ so that you can reflect on when you are feeling low to help give you a boost. Also look out for 5 positive things about your day, and this can be simple things such as seeing the beauty in a flower and taking a moment to appreciate this.
Exercise
Setting yourself a regular exercise routine will help give structure to your day, helps to keep you physically fit and also releases endorphins which is your ‘happy hormone’.
Eat a healthy balanced diet
Eating healthy fresh foods will help to lift your mood and maintain your energy levels. Try to eat oily fish twice a week as this is also known to lift your mood. Ensure you eat at regular times during the day. If your appetite is reduced try eating small portions more frequently.
Keep busy
Keeping structure to your day will help distract you from any negative thoughts. Setting small achievable goals every day will help you to feel more in control and will give you a sense of satisfaction when tasks have been completed. Gradually build up on your goal setting and prioritise important tasks.
Relax
Find some time every day to do something you enjoy, even if it is only for a short period of time. This will help improve your mental wellbeing. Avoid relaxing with alcohol as this is a depressant and will lower your mood further.
Think positively
Use positive statements such as ‘I feel happy’, ‘I can do this’, Life is great’. Say these statements out loud on a regular basis. The more you hear this, the more you believe it and the more you will feel it!
Be patient
Everyone has ups and downs and lifting your mood can take time and patience. Following these tips will help your mood to lift sooner rather than later.
If your symptoms persist for more than a couple of weeks or keeps returning then see your GP. Early intervention means your mood will lift sooner.
If you would like Face to Face support you can self-refer to one of the following:
We Are With You on: 0300 012 0012 or visit: www.wearewithyou.org.uk
We Are With You is an experienced provider of high quality, wide range of psychological therapies in Surrey at various locations and times.
OR
Mind Matters on: 0300 330 5450 or visit: www.mindmattersnhs.co.uk
Mind Matters provide talking therapies to adults (18+) registered with a GP in Surrey who are experiencing common mental health problems such as depression, anxiety and stress. We provide quick and easy access to our talking therapies, in line with individual needs and best practice.
OR
Online talking therapy on: 0800 0745560 or visit www.iesohealth.com/surrey
IESO Online talking therapy is provided in partnership with the NHS. Cognitive Behavioural Therapy is delivered online in real time using typed conversation. You meet with an accredited therapist in a secure online therapy room, at a scheduled time and location that is convenient to you. All that is required is access to the internet. Online talking therapy is suitable for those experiencing common mental health problems.
OR
Mood Gym which can be accessed online at:
This offers an interactive self-help book which helps you to learn and practise skills which can help to prevent and manage symptoms of depression and anxiety.
Getting help in a crisis:
If you are experiencing a mental health crisis you should contact your GP immediately. Alternatively the organisations below might be helpful.
- Surrey and Borders Crisis Line Tel: 0300 456 83 42
- The Samaritans Tel: 116 123
NHS 111