self-help strategies
by Sally Burningham
Many of us experience mental health problems at some time in our lives. However, with appropriate help and support, most of us will go on to make a full recovery or find ways to manage our difficulties.
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If you have a problem, it's important to get help as soon as possible. Your doctor and other professionals can advise on suitable treatments. Often mental health difficulties respond best to a variety of approaches. Depending on the situation, these might include:
- medication
- psychological treatments such as counselling or behaviour therapy
- advice and support
- attendance at a day centre or drop-in centre.
In addition, there may be much you can do to help yourself, once you feel ready. Don't push yourself, but the more you can take charge of your own life again, the more confident you will feel.
As you begin to feel better, you will find that you are able to do more and more. However, you need to be aware that recovery is usually up and down. Try not to feel disheartened on those days when almost everything seems too much effort. Just do what you can.
And self-help does not mean managing on your own. You will still need a great deal of support as you start to recover, so don't be afraid to ask. Remember, friends or relatives may want to help but are unsure of what to do. The more open you can be about your difficulties and what seems to help or hinder you, the easier it will be for others to offer you appropriate support.
Many of the suggestions in this article come from people who have experienced emotional or psychological problems. Some found a range of self-help approaches helpful, while others focused on one or two. You will need to find out what works best for you.
tips
- Take things one step at a time.
- Find ways to express your feelings such as talking to someone you trust or writing them down.
- Accept that it is all right to make mistakes.
- Calm yourself by using a relaxation technique.
- Be prepared for progress to be up and down – some days you will feel worse than others.
- Don't be ashamed to ask for help.
- Show your appreciation, when you are able, for the support you get. It can make all the difference.
getting information
It can help to find out as much as you can about your particular problem. This will give you a better understanding of your own feelings and reactions, of the treatment being offered and of other approaches that may be available. It is also a way of gaining more control over your own life. Of course, you won't be able to cope with much information when you are very low or distressed. However, once you feel better, you might:
- Contact an appropriate voluntary organisation. See the organisations listed below in help and info for information and useful factsheets.
- Look in your local library for helpful books.
- Check out the internet – as a start, look at some of the websites listed in help and info below.
- Ask your GP, consultant or other health professionals for more detailed explanations.
structuring your day
Most of us find it easier to cope if we have some structure to the day. This is even more important if you have a mental health problem and are feeling tired and unmotivated. There is no point in struggling while you are very distressed, but as you start to feel better, you may want to:
- Set yourself one or two small tasks to complete each day. This can give you a sense of achievement and help build your confidence. Don't tackle too much at first: tidying a drawer may be quite enough; turning out a room may be too much.
- Include some activities that break up your day and give you something to look forward to, such as walking in the park or having a cup of tea with a friend. As you find things to do that you enjoy, you may start to feel more optimistic.
support from individuals and groups
Relationships with trusted individuals are a very important source of support, particularly when you are unwell. Being welcomed and accepted for who you are can often give you more strength to cope.
You may experience this kind of one-to-one support from a variety of sources:
- Friends and relatives who are understanding about your difficulties.
- People with similar problems who you might meet at, say, a drop-in centre.
- A health professional with whom you have an ongoing relationship.
If you are not getting this kind of support and feel you need it, ask advice from an appropriate voluntary agency.
Support groups enable people who have the same kinds of problem to overcome their isolation and share their experiences. It often one of the best ways of helping people come to terms with their problems and find ways to cope. You may also find that offering support to others, based on your own experience, helps you make sense of what you have been through yourself and gives you a feeling of strength.
If a support group has not been offered as part of your treatment, you can contact an appropriate voluntary organisation to see if there is one you could join.
social contact
Just meeting and chatting with people on a casual basis can lift your mood without making any emotional demands on you. It can also help you feel less alone. You might meet people in this way through a shared activity such as a sport or a club. Of course, such contact does require some effort on your behalf, but it's a good way of getting back in touch with the outside world.
activities
Finding one or more activities that are right for you can have many benefits. They can:
- help to distract you from your problems
- give you a sense of achievement
- let you feel you are taking charge of your life again
- help you get back in touch with your own skills and talents.
In a recent survey of people with mental health problems, conducted by the mental health organisation MIND:
- one third found listening to music helpful
- one quarter found gardening beneficial
- nearly one quarter thought that writing helped.
What is important is to find activities that interest you or give you pleasure. They will enrich your life.
However, it is important to pace yourself. Making some demands on yourself will help to increase your confidence, but if you try to do too much at first, you may become discouraged and give up. Try to be realistic. You can gradually do more as you start to feel better.
As you improve, you consider undertaking some kind of voluntary work. Helping others can also boost your own self-esteem. In addition, voluntary work can provide a bridge back to study or employment.
exercise
Exercise may have a low priority when you are distressed. However, your mind and body are so closely linked that any improvement in your physical condition is likely to have a beneficial effect on your mental state.
- Exercise will give you more energy to cope with your difficulties.
- It's a great way to deal with stress.
- Many people become less anxious or depressed after exercise.
- Feeling fit will help you feel more confident.
Choose a type exercise you enjoy – otherwise it will become a chore. It might be walking, a keep-fit class or a particular sport. If you have not done any exercise for some time, build up slowly and then try to do it regularly. Of course, when you are very low, you may not be able to contemplate even a brisk walk, but you should try to exercise regularly once you feel able to.
eating and drinking
It is more important than ever to make sure you eat regular, well-balanced meals with plenty of fruit and vegetables. Missing meals or eating a diet lacking essential nutrients can make you feel more anxious or depressed and reduce your ability to cope.
Caffeine is a stimulant and large amounts can have unpleasant side-effects such as restlessness, palpitations and anxiety. If you are drinking a lot of caffeine-containing drinks such as tea, coffee and cola, try to cut down and substitute other liquids instead.
If you are taking medication for your mental problem, you may not be able to drink alcohol. Check with your doctor. If you are able to drink, make sure you only do so in moderation. Heavy drinking can increase anxiety and depression and leave you less able to cope.
relaxation
Being able to relax is particularly important. It enables the body to renew its energy and the mind to feel calm and refreshed. Although underlying problems will remain, you will probably feel more able to deal with them.
However, it is often very hard to relax when you are distressed. In this case, learning a relaxation technique or a therapy such as yoga may help. Ask your GP or find out from your library what exists locally.
All relaxation techniques combine breathing more fully using your diaphragm and relaxing your muscles. In the process, your mind will become calmer. Once you have learnt a relaxation technique, you need to practise it regularly. You may then find it's easy to use it to make yourself relax in stressful situations.
A survey carried out by the Mental Health Foundation reported that many people with mental health problems found that the following therapies helped them to relax:
- yoga
- aromatherapy
- massage
- reflexology
- meditation
- t'ai chi.
Not all methods work equally well for everyone. It seems to be a case of each person finding what suits them best.
To find out more about such therapies check out the therapies section of the complementary medicine site. Before undertaking a new therapy check with your GP.
spiritual beliefs
Many people who have spiritual beliefs find these help them to cope with mental health problems and give purpose to their lives. Such beliefs may be based on a particular religion or on privately held views. If you hold such beliefs, you may find them a source of inner strength.
sorting out finances and other worries
Worries about money, housing or employment can build up and add to your stress. Good advice, when you feel able to cope, may relieve some of your anxiety.
If you don't know who to ask, remember that your local Citizens' Advice Bureau (CAB) is a good source of free, independent and confidential advice. CAB workers are used to giving information in a way that can be easily understood on issues ranging from benefits and debts to legal problems and family and personal matters. They also have details of helpful local services and organisations. Ask for the address of your nearest CAB at the library, look it up in the telephone book, or see help and info below. Check opening times as these vary.
help and info
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organisations
Citizens' Advice Bureau (CAB) and Citizen's Advice Scotland (CAS)
Website: www.citizensadvice.org.uk or www.adviceguide.org.uk or www.cas.org.uk (for Scotland)
Your local CAB can offer general advice on a range of topics including benefits, family and personal difficulties, debts and legal problems and can assist in filling in forms, writing letters and making complaints. They should also have details of other helpful local and national organisations including support groups and counselling agencies. Look in your telephone directory to find the CAB closest to you or check out their website, above.
Depression Alliance
35 Westminster Bridge Road
London SE1 7JB
Tel: 0845 123 23 20
E-mail: information@depressionalliance.org
Website: www.depressionalliance.org
National network of self-help groups for people experiencing depression. Offers a newsletter, national pen friend scheme and correspondence service with advice, guidance, support and fellowship to people experiencing depression, and their carers. Produces booklets and leaflets on various aspects of depression.
First Steps to Freedom
1 Taylor Close
Kenilworth CV8 2LW
Helpline: 01926 851 608 (every day 10am-10pm)
Tel: 01926 864 473 (general enquiries)
E-mail: info@first-steps.org
Website: www.first-steps.org
A confidential helpline for people suffering from general anxiety, panic attacks, phobias, obsessive compulsive disorder, anorexia and bulimia, and their carers. Offers counselling, listening, advice, support and information.
Mental Health Foundation
Sea Containers House
20 Upper Ground
London SE1 9QB
Tel: 020 7803 1100
E-mail: mhf@mhf.org.uk
Website: www.mentalhealth.org.uk
Working to improve the support available for people with mental health problems and people with learning disabilities. Offers information and literature on all aspects of mental health, including where to get help, information about specific mental health problems, treatments and rights.
Mind (National Association for Mental Health)
PO Box 277
Manchester M60 3XN
MindInfoline: 08457 660 163 (Mon-Fri 9.15am-4.15pm)
E-mail: info@mind.org.uk
Website: www.mind.org.uk
Campaigns for better mental health services in England and Wales, through its national office, regional offices and network of over 200 local branches, some of which also provide services. Publishes a range of helpful books and leaflets. Contact them for details of your nearest local group and for more information.
Northern Ireland Association for Mental Health (NIAMH)
Central Office
80 University Street
Belfast BT7 1HE
Tel: 028 9032 8474
Website: www.niamh.co.uk
Northern Ireland equivalent of MIND. You can write in for general advice on mental health matters and details of local services, including self-help groups and you can download factsheets on a wide range of mental health topics from the website.
Rethink
30 Tabernacle Street
London EC2A 4DD
Tel: 0845 456 0455 (general enquiries) (Mon-Fri 9am-5pm)
National Advice Line: 020 8974 6814 (Mon-Fri 10am-3pm)
E-mail: advice@rethink.org
Websites: www.rethink.org or www.rethink.org/at-ease (for young people)
Dedicated to improving the lives of anyone affected by severe mental illness, by providing information, advice and advocacy services, raising awareness of mental health issues, and challenging the attitudes that create stigma. Website has sections on employment, money, benefits and legal rights.
National Schizophrenia Fellowship (Scotland)
130 East Claremont Street
Edinburgh EH7 4LB
Tel: 0131 557 8969
E-mail: info@nsfscot.org.uk
Website: www.nsfscot.org.uk
NSF (Scotland) is a member led organisation that works to improve the well being and quality of life of those affected by schizophrenia and other mental illnesses, including families and carers. Provides community-based services, information/education and promotes greater understanding of schizophrenia.
SANE
40 Adler Street
London E1 1EE
SANELINE: 0845 767 8000 (every day 12pm-2am)
E-mail: london@sane.org.uk (admin queries only)
Website: www.sane.org.uk
SANELINE is a national mental health helpline providing information and support for people with mental health problems, and those who support them. They can provide information on illnesses and symptoms, local and national mental health services, medication, treatments and therapies.
Scottish Association for Mental Health (SAMH)
15 Carlton Court
Glasgow G5 9JP
Tel: 0141 568 7000 (information service)
E-mail: enquire@samh.org.uk
Website: www.samh.org.uk
Scottish equivalent of MIND offering information and advice on a wide range of mental health topics, including legal advice and publications. Campaigns for better services and provides some mental health services.
YoungMinds
102-108 Clerkenwell Road
London EC1M 5SA
Tel: 020 7336 8445 (for info and publications)
Parents Information Service: 0800 018 2138 (Mon and Fri 10am-1pm; Tues, Weds, Thurs 1-4pm)
E-mail: enquiries@youngminds.org.uk
Website: www.youngminds.org.uk
National charity committed to improving the mental health of all children and young people. Campaigns for better provision of child and adolescent mental health services. Provides information to anyone with concerns about the mental health or emotional well-being of a child or young person. Can give information on mental health issues, and details of local and national advice services. Leaflets for young people, and other helpful information are available on their award-winning mental health site.
websites
Anxiety Disorder Education Program
www.nimh.nih.gov/publicat/anxiety.cfm
Has information about panic attacks, phobias and other anxiety disorders and treatments, plus links and contacts. Part of US National Institutes of Health website.
Association of Professional Music Therapists
www.apmt.org/mt-core.htm
The Association has area co-ordinators throughout the UK who can put you in touch with a music therapist in your area. The website also features information about music therapy.
British Association of Art Therapists (BAAT)
www.baat.org
The professional organisation for art therapists in the United Kingdom, with its own code of ethics. The website contains information about art therapy and details of forthcoming events and courses.
British Complementary Medicine Association
www.bcma.co.uk/Publicpage.htm
We are all aware of the need for taking responsibility for our own health. Complementary Medicine helps you find an alternative and the BCMA will help you make an informed choice.
Mental Health Foundation
www.mentalhealth.org.uk/html/content/treatments.cfm
Strategies, treatments and therapies for mental health problems
Mental Help Net
www.mhnet.org
Website offering information on a wide range of mental health topics.
reading
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Dealing with Depression by Kathy Nairn and Gerrilyn Smith (Women's Press, 2001) |
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Depression and the Body by David Lowen (Arcana, 1993) |
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I Am Not Sick I Don't Need Help! by Xavier Amador, Anna-Lica Johanson, Phd. (Vida pr, 2000) |
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Obsessive Compulsive Disorder: New help for the family by Herbert Gravitz (Partners Publishing Group, 1998) |
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Overcoming Social Anxiety: A self-help guide using cognitive behavioural techniques by Gillian Butler (Constable Robinson, 1999) |
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The Scarred Soul: Understanding and Ending Self-inflicted Violence by Tracy Alderman (New Harbinger Publications, 1997) |
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(July 2001, updated December 2004)
