Especially during the COVID-19, more people begin to notice their mental state is affected. I have been working with clients who have depression and anxiety symptoms for numerous years. They don’t necessarily have a diagnosis, but sometimes they don’t know what triggers their symptoms either. Often depression and anxiety go hand in hand together.
Warning signs to watch out for:
Do you notice any difficulties in your sleeping pattern?
Has your mood been like a roller coaster ride?
Do you feel consistent of hopeless and worthless?
Are you crying more often than usual?
Are you eating less/more?
Do you have a lack of concentration/decision making?
Are you feeling restlessness, irritability or on edge?
Do you have a lack of motivation/interest?
Do you notice a decrease in energy?
Do you have thoughts of suicide?
Do you experience the following physical symptoms: muscle tension, stomach cramps, difficulty in breathing, light headed, or heart palpitation?
Do you worry more than usual?
Tips on how to manage your symptoms
Exercise – whether it’s walking or follow IG workout accounts
Deep breathing – I found YouTube videos helpful as they guide you on how to breathe properly
Eat nutritious food – even if you don’t feel like eating, I would suggest having Ensure/Booster shakes
Acknowledge your feelings and thoughts – It’s okay to feel this way
Do you have friends/family that you can reach out to. If they are not available, then please contact your local crisis support line . (I posted some mental health resources below.)
Seek professional support – Family Doctor, Counsellor/Psychotherapist, Psychiatrist
Journaling - express your feelings and thoughts in writing
Schedule an activity every day that you used to enjoy, such as: knitting; arts and crafts; reading
I used some of the above tips to help me when I'm feeling down/worry. Remember not every tip will work, choose the one that works best for you.
This is my bunny Sparky, he motivates me to wake up everyday because I need to feed him.
Mental Health Resources
***If you are experiencing Mental Health Emergency, you should contact 911 or go to your nearest hospital.***
Meditation/mindfulness resources from Headspace: https://www.headspace.com/covid-19
Stop, Breathe & Think mindfulness - YouTube channel: https://www.youtube.com/channel/UCkB9zEEqnP9kMIf5VChd99Q and resource list: https://www.stopbreathethink.com/coronavirus-anxiety-ways-to-manage/
Kids Help Phone: Children and youth 18 and under who need to talk to someone about their mental health can call Kids Help Phone at 1-800-668-6868, for 24/7 phone and text support.
Good2Talk: A phone and texting service that provides confidential support to post-secondary students. Call 1-866-925-5454.
Hope for Wellness Helpline: Indigenous peoples can call 1-855-242-3310 for immediate mental health counselling and crisis intervention across Canada (available in some Indigenous languages). Live web chat is also available.
Talk 4 Healing: Indigenous women can get help, support and resources seven days a week, 24 hours a day, with services in 14 languages by calling 1-855-554-4325 or texting 1-855-554-4325. Live web chat is also available.
Distress Centre Toronto: 24/7 support for distress and emotional support 416-408-4357
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