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We all feel at times we cannot cope, we may feel down in the dumps, stressed, anxious or scared.
Most of the times these feelings are entirely normal and natural and we know these times will pass and we will feel ok again, however, when we are no longer coping and these feelings don’t go away they can develop into a much more serious issue.
Anybody can suffer with their mental health, a mental health illness does not discriminate, it affects rich, poor, people who live in a place of safety and security, physically healthy, successful people, ANYBODY!
Mental Health is fluid, it doesn’t stay the same, it can change a little or a lot, fast or slowly and circumstances may have an impact on your mental health.
Despite all the education and coverage of Mental Health, unfortunately there is still a stigma.
There shouldn’t be a stigma, but the reality is there is, and some people still don’t feel comfortable being open about their mental health.
By talking about our Mental Health and being open about our feelings, we can empower others to open up, if you are feeling overwhelmed, want to talk or need further information about Mental Health, reach out to services like ours for support. Don’t suffer alone.
Anxiety is very common and affects both children and adults
Anxiety is used to describe feelings of worry and fear. It includes both emotional and physical sensations that you might experience when you get worried or nervous about something.
Anxiety is very common and affects both children and adults. It is a normal human experience that everyone feels at some point in their lives, however it becomes a problem when the feelings become very strong and last for a long time.
It is not always possible to say exactly what causes anxiety. Anxiety disorders may be caused by environmental factors, medical factors, genetics, brain chemistry, substance abuse, or a combination of these. It is most commonly triggered by the stress in our lives and can affect your every day life. Examples of stress and worry that can be linked to anxiety listed below can affect some people however everyone is different.
pressure of school or work
bereavement
being abused
being diagnosed or living with a serious illness
intoxication from drug or alcohol abuse
having a phobia (see phobia section for further information)
having a brain disorder such as autism or ADHD
In some cases there may appear to be no apparent cause of anxiety.
Anxiety differs from person to person, some people may only have a few symptoms but some may have much more. Some of the physical symptoms can be:
nausea
tense muscles
pins and needles
light headed, including headaches or dizziness
faster breathing
a fast/thumping heart beat
raised blood pressure
difficulty sleeping
churning feeling at the bottom of your stomach
panic attack (see panic attack section for further information)
Anxiety can cause a change in your behaviour and the way you think resulting in psychological symptoms such as:
nervousness
sense of dread
feeling constantly on the edge
thinking over situations again and again
feeling numb
irritable
environment appears to be getting slower or faster
Anxiety can make day to day difficult to cope with. Often people isolate themselves away from the worries and fears of the outside world. What helps one person may not help another as everyone’s fears and worries are different and we all cope with anxieties different as well. Here are a few ideas that you could try:
read self help materials i.e. books, leaflets or information online
concentrate on the here and now
talk to someone about how you feel
find out if it’s a specific situation that makes your anxiety worse and set yourself targets of slowly facing these situations
practise breathing exercises, you can find out more information from your GP, counsellor or even look it up at your local library
review your diet as caffeine, chocolate, alcohol and cigarettes can all contribute to anxiety, try to reduce these
look for self help/support groups, your GP will also be able to help you find one.
Anxiety can make day to day difficult to cope with. Often people isolate themselves away from the worries and fears of the outside world. What helps one person may not help another as everyone’s fears and worries are different and we all cope with anxieties different as well. Here are a few ideas that you could try:
read self help materials i.e. books, leaflets or information online
concentrate on the here and now
talk to someone about how you feel
find out if it’s a specific situation that makes your anxiety worse and set yourself targets of slowly facing these situations
practise breathing exercises, you can find out more information from your GP, counsellor or even look it up at your local library
review your diet as caffeine, chocolate, alcohol and cigarettes can all contribute to anxiety, try to reduce these
look for self help/support groups, your GP will also be able to help you find one.
Controlling anxiety is not easy and can be a long process over a long period of time. Some people learn to control their anxiety but it never goes away and although some people can go on to make a full recovery this can take a long time and a lot of hard work.
The word bipolar (also known as manic depressive) meaning 2 opposite poles, the 2 poles of bipolar are depression and mania. If you have bipolar affective disorder you will have periods of elation and seem to have endless energy and also periods of depression where you have no energy and barely able to complete simple tasks.
You can have a number of episodes of highs and lows throughout your life and in between them there may be gaps of weeks, months or years when your mood is normal. However, some people swing from highs to lows quite quickly without a period of normal mood in between. This is called rapid cycling. (If you have the rapid cycling form of the condition you have at least four mood swings per year.)
The exact cause is not known. However, your genetic ‘makeup’ seems to play a part, as your chance of developing this condition is higher than average if other members of your family are affected. Stressful situations may trigger an episode of mania or depression in people prone to this condition. It is thought that an imbalance of some chemicals in the brain may also be present in people with bipolar disorder.
Mania causes an abnormally high or irritable mood which lasts at least one week – but usually lasts much longer than this. It can develop quite quickly – over a few days or so. When you are high you will usually have at least three or four of the following:
grand ideas about yourself and your own self-importance
increased energy; you also tend to move quickly and need less sleep than usual
more talkative than usual; you tend to talk quickly
flight of ideas.; this means that you tend to change quickly from one idea to another. You may feel as if your thoughts are racing
easily distracted; your attention is easily drawn to unimportant or irrelevant things
full of new ideas and plans; often the plans are grandiose and unrealistic
irritation or agitation, particularly with people who do not seem to understand your great ideas and plans which can sometimes make you aggressive towards people
wanting to do lots of pleasurable things (but these can often lead to painful consequences), for example, you may spend a lot if money that you can’t afford, take sexual risks, make spur of the moment decisions about jobs relationships money or health or drink too much alcohol or take drugs
Severe mania may also cause psychotic symptoms where you lose touch with reality. For example, you may hear voices which are not real (hallucinations), or have false beliefs (delusions). These tend to be delusions of importance (such as believing that you are a famous celebrity).
Usually, you do not realise that you have a problem when you are high. however, as the illness develops, to others your behaviour can be bizarre. Family and friends tend to be the ones who realise that there is a problem. But, if someone tries to point out that you are behaving oddly, you tend to become irritated as you can feel really good.
If mania is not treated, the bizarre and uninhibited behaviour may cause great damage to your relationships, job, career and finances. When you recover from an episode of mania you often regret many of the things that you did when you were high.
There are many people living with bipolar affective disorder and some get a sense of achievement out of learning to recognise and control their symptoms. Many people lead a full life and have very successful careers, however not everyone is able to do so. You will work out what the best way is to cope with your own symptoms and, by making some adjustments, you can lead as fulfilling a life as possible.
There are a few things you can try to help your bipolar such as:
joining a self help group, taking to other people can really help
avoid stressful situations as it may trigger an episode or either mania or depression
try and establish a daily routine
try and do some relaxation activities either at home or join a club
reduce your alcohol intake
learn about your condition and consider speaking to your friends and family about it as well
learn to recognise your warning signs
The first point of contact should be with your GP, they will be able to refer you to a psychiatrist for expert advice and help. The psychiatrist will do an initial assessment which usually last an hour. Support is also available from the local mental health team with ongoing contact. You also may be allocated a community psychiatric nurse who will keep a check on you to see that you are OK as they will be the first to notice a change in your behavior.
The majority of treatment is done though outpatients appointments, however, if time in hospital is required this will be agreed by you and your family. Although sometimes admission under a section of the Mental Health Act requires you to be in hospital because your symptoms are severe and extreme.
Your GP may also prescribe medication to help however it isn’t a cure.
There are many people living with bipolar affective disorder and some get a sense of achievement out of learning to recognise and control their symptoms. Many people lead a full life and have very successful careers, however not everyone is able to do so. You will work out what the best way is to cope with your own symptoms and, by making some adjustments, you can lead as fulfilling a life as possible.
Depression is a mood disorder characterised by low mood and a wide range of other possible symptoms, which vary from person to person. Depression can develop very quickly or gradually over a period of time and can be brought on by things that happen in our lives and/or changes in our body.
Depression is much more than just feeling down, it is a serious illness caused by a change in brain chemistry although there are other factors that contribute to the onset of depression including:
genetic characteristics
changes in hormone levels
redundancy
separation or divorce
being bullied at school, work or online
bereavement
In some cases there may seem to be no apparent reason for the onset of depression.
Depression commonly affects your thoughts, your emotions, your behaviours and your overall physical health. Here are some of the most common symptoms which can, if you have been suffering from five or more of them over a few weeks, point to the possible presence of depression.
Feelings:
sadness
useless or worthless
guilt
moodiness
angry outbursts
loss of interest in friends, family and favourite activities
Thoughts:
trouble concentrating
trouble making decisions
trouble remembering
thoughts of harming yourself
delusions and/or hallucinations can also occur in cases of severe depression
dislike or hate yourself
Behaviours:
withdrawing from people
substance abuse
missing work, school or other commitments
attempts to harm yourself
Physical problems:
tiredness or lack of energy
unexplained aches and pains
changes in appetite
weight loss
weight gain
changes in sleep – sleeping too little or too much
There are also different degrees of depression which are mild, moderate and major.
Mild depression has a limited impact on your daily life. For example, you may have difficulty concentrating at work or motivating yourself to do the things you normally enjoy.
Moderate depression has a significant impact on your daily life
Major depression interferes with an individual’s daily life and makes it almost impossible to get through the day.
There are steps you can take to free yourself from depression, although what works for one may not work for another. Here is a list of things you could try by yourself:
take up a physical activity such as swimming or just going for a small walk
doing things that you enjoy such as a hobby or going to visit a friend
give yourself a treat, go shopping and buy yourself something new
set yourself goals, start with something small and build it up
sign up to do some voluntary work
join a local club or group
It’s not easy to get motivated when you are feeling depressed but it’s very important that you find a way to change the way you are feeling.
You can gain a lot from meeting people with similar experiences. You will find out how they coped with their depression and it will allow you to speak to people who understand how you are feeling.
If doing things on your own just isn’t enough and you feel your depression is getting worse then you should go to your GP for medical treatment. Your GP can offer support and advice about your recovery, they can also provide treatment in the form of anti-depressant drugs and referrals to specialists.
Most people that take anti-depressants go on to make a good recovery, but beware it can take 2 to 4 weeks of taking your anti-depressants before they start to make you feel better so it’s very important that you do not stop taking them.
Counselling and psychotherapy gives people an opportunity to talk through their problems and feelings.
You may talk about the present or something from your past that is much more deep rooted.
Your therapist will have a much better idea of how many sessions you will need this will be agreed by you and your therapist.
Counselling can be done on a one to one basis, just you and the counsellor, or it can be in a group of people that are in the same position as you.
The goal of psychotherapy is to help individuals address the issues that contribute to their depression, including resolving conflicts, improving family and work relationships, recovering from trauma or loss and learning how to deal with recurrent stresses
CBT cannot remove your problems, but it can help you deal with them in a more positive way. It is based on the concept that your thoughts, feelings, physical sensations and actions are interconnected, and that negative thoughts and feelings can trap you in a vicious cycle.
CBT focuses on self reflection and important past traumas and aims to help you crack this cycle by breaking down overwhelming problems into smaller parts and showing you how to change these negative patterns to improve the way you feel.
An eating disorder is a psychological disorder that causes serious disturbance to your everyday diet, such as eating extremely small amounts of food or severely overeating. Eating disorders aren’t about the intake of food and contrary to what people believe its more about control. Some people (mostly young teenagers) have so much going on in their lives that eating is one thing they can take control of.
Eating disorders describe illnesses that are characterized by irregular eating habits and severe distress or concern about body weight or shape. Eating disorders may include inadequate or excessive food intake which can ultimately damage an individual’s well-being. The most common forms of eating disorders include Anorexia Nervosa, Bulimia Nervosa, and Binge Eating Disorder and affect both men and women.
The most common forms of eating disorders include:
A person suffering from anorexia nervosa will typically have an obsessive fear of gaining weight, refuse to maintain a healthy body weight, and have an unrealistic perception of body image. Many people with Anorexia Nervosa will fiercely limit the quantity of food they consume and view themselves as overweight, even when they are clearly underweight. Anorexia Nervosa can have damaging health effects, such as brain damage, multi-organ failure, bone loss, heart difficulties, infertility and even death.
This eating disorder is characterised by repeated binge eating followed by behaviours that compensate for the overeating, such as forced vomiting, excessive exercise, or extreme use of laxatives. Men and women who suffer with Bulimia may fear weight gain and feel severely unhappy with their body size and shape. The binge-eating and purging cycle is typically done in secret, creating feelings of shame, guilt, and lack of control. Bulimia Nervosa can have injuring effects, such as gastrointestinal problems, severe hydration, and heart difficulties resulting from an electrolyte imbalance.
People who suffer from Binge Eating Disorder will frequently lose control over their eating. Different from Bulimia Nervosa however, episodes of binge-eating are not followed by compensatory behaviors, such as purging, fasting, or excessive exercise. Because of this, many people suffering with Binge Eating Disorder may be obese and at an increased risk of developing other conditions, such as cardiovascular disease. Men and women who struggle with this disorder may also experience intense feelings of guilt, distress, and embarrassment related to their binge-eating, which could influence further progression of the eating disorder.
Each person’s experience is unique therefore they can show different signs and symptoms. Some of which are:
weighing less than what would be expected
avoiding fatty foods
obsession with calories and other contents of foods
getting rid of foods by vomiting, using laxatives, exercising or not eating
skipping meals
cold hands and feet
feeling faint
wearing baggy clothes
refusing to believe they are thin
engaging in ritualistic eating patterns, such as cutting food into tiny pieces, eating alone, and/or hiding food
switching between periods of overeating and fasting
Most people that have a diagnosis will need professional help but there are some things you can do to help yourself. You can join a support group, you may find this comforting to meet other people who feel the same way you do. There are also self help books available if you aren’t quite up to going to a group just yet but talking to people could be very important for your recovery. There are also chat rooms online; they can be a great way to start chatting before you go face to face at a support group. It is important that you only use an online chat room that is monitored and offer guidelines to protect their users.
When seeking professional help the 1st port of call is usually your GP. Your GP will make an initial assessment before deciding which specialist treatment is best suited to you.
If your GP decides your situation is serious you may need to go to hospital for treatment.
They may decide that sending you for counselling or group therapy designed to help you take control of your eating disorder.
Anti-depressants can be used in helping with mood and anxiety that can occur with an eating disorder or in reduce binge eating.
Recovery
Getting over an eating disorder is a huge challenge and it can take a long time. It won’t happen overnight so it can become very frustrating. You may also worry that you will never get over it, all of these feelings are normal.
Patience, determination and with the support of your friends and family you will gradually learn to deal with your feelings and eventually you will be able to control your eating habits.
With a clear plan and a one step at a time approach you can make a good recovery.
Obsessive Compulsive Disorder is described as an anxiety disorder. The condition has two main parts: obsessions and compulsions. An obsession is an unwanted or unpleasant thought, image or urge that repeatedly enters your mind, causing feelings of anxiety, disgust or unease. These obsessions are often frightening or seem so horrible that you can’t share them with others
A compulsion is a repetitive behaviour or an act that you feel you need to carry out. The aim of a compulsion is to try and deal with the distress caused by the obsessive thoughts and relieve the anxiety you are feeling. However, the process of repeating these compulsions is often distressing and any relief you feel is often short-lived.
There has been a range of theories and a considerable amount of research been carried out but so far scientists have not been able to identify the exact cause of OCD.
However, it is believed that OCD is most likely to be a result of a combination of factors including neurobiological, genetic, behavioural, cognitive, or environmental that can trigger OCD.
Most people with OCD have both obsessions and compulsions however some people may just experience just one or the other. OCD affects people differently, but usually causes a particular pattern of thought and behaviour.
Compulsions arise as a way of trying to reduce or prevent the harm of the obsessive thought. However, this behaviour is either excessive or not realistically connected at all.
For example, a person who fears becoming contaminated with dirt and germs may wash their hands repeatedly throughout the day, or someone with a fear of causing harm to their family may have the urge to repeat an action multiple times to try to “neutralise” the thought of harm. This latter type of compulsive behaviour is particularly common in children with OCD.
Most people with OCD realise that such compulsive behaviour is irrational and makes no logical sense, but they cannot stop acting on their compulsion.
Other common compulsive behaviours in OCD include:
Excessive double checking of things such as locks, appliances and switches
Repeatedly checking on a loved one to make sure they are safe
Spending a lot of time washing or cleaning
Praying excessively or engaging in rituals triggered by religious fear
Some people with OCD may also have or develop other serious mental health problems, including:
Depression
Generalised anxiety disorder
Eating disorders
There are many ways you can help yourself if you are suffering from OCD, the first thing you can do is learn about your condition, and also learn what anxiety does to you and your body. In order to break the vicious cycle of OCD we need to change the way that you think (and think about your thoughts) and change what you do. Easier said than done though, – Right?
You can try to refocus your attention when you are experiencing OCD from thoughts and urges and try shifting your attention to something else. Try doing something you enjoy for at least 15 minutes, you could go for a walk, jog, play a game or give a friend a call. This can delay your responses to the obsessive thought or compulsion; in many cases the urge will no longer be as intense, the longer you delay the urge the more likely it is to change.
You could try writing down your obsessive thoughts, keep a notepad and pen, iPad or your phone with you and when you feel you are beginning to obsess, you can write it down. By writing it down you can keep a track of just how repetitive your obsessions are. Also writing your thoughts down is much harder work than just thinking them, so your obsessive thoughts are likely to disappear much quicker.
Relaxation can also help with stress, even though stress doesn’t cause OCD and a stressful event can trigger obsessive and compulsive behavior. There are a few different types of relaxations techniques you can try such as meditation, yoga deep breathing and relaxation CD’s.
Eating healthier and eating frequent smaller meals throughout the day also helps as going too long without eating can lead to low blood sugar, which can make you feel more anxious.
Regular exercise is a very effective anti-anxiety treatment that helps to control OCD symptoms by refocusing your mind when obsessive thoughts and compulsions arise.
Join a local support group as this is a reminder that you are not alone. You will be able to share your experiences and learn from others who are going through the same or people who have recovered.
Treatment for OCD depends on how much your condition is affecting your daily life. There are two main treatments for OCD:
Cognitive Behavioural Therapy (CBT): a therapy that aims to help you learn to change the way you think and act.
Exposure and Response Prevention (ERP): the Exposure in ERP refers to exposing yourself to the thoughts, images, objects or situations that make you anxious and or start your obsessions, while the Response Prevention part of ERP refers to making a choice not to do a compulsive behavior once the anxiety or obsessions have been triggered. (This is all supervised by a therapist to begin with).
Your GP or therapist may also prescribe medication to help control your symptoms by altering the balance of the chemicals in your brain. You may be given antidepressants regardless if you have depression or not as they have shown to work well with people who suffer from OCD.
There is so much help available to help you overcome your OCD, all you have to do is to be prepared to take the help and work with it to change the habit you’re stuck in.
A full recovery is possible but it will take time, lot of willpower and accept that you need to make changes to your way of thinking and behaviour. You may even relapse a few times but you must get right back to your recovery and not let if effect you too much as it can set you back and all your hard work may be lost.
Post Traumatic Stress Disorder is an anxiety disorder which can develop in some people that have witnessed or lived through a shocking, scary or dangerous event. Nearly everyone will experience a range of reactions after a trauma but most people recover naturally, however, some people relive the experience over and over again. If your symptoms last for more than a month, or are very extreme, you may be given a diagnosis of PTSD. There is no time limit on distress, as some people may not develop post-traumatic symptoms until many years after the event and not everyone who has experienced a traumatic event develops PTSD.
The cause of PTSD is when someone experiences something traumatic, for example something very frightening, stressful or a distressing event or after a prolonged traumatic experience. These events can be anything from a car accident, sudden death of a loved one, military, terrorist attack, being a witness for something criminal such as a murder or sexual abuse.
Everyone’s experiences are different and as such PTSD develops differently from person to person. In some circumstances symptoms develop just hours or days after the event however sometimes it can take weeks, months or even years before they appear.
There are three main types of symptoms:
1. Re-experiencing the traumatic event – this is when someone involuntary and vividly relives the traumatic event in the form of flashbacks, nightmares, feelings of distress and also physical sensations such as pain, sweating, nausea or heart pounding.
2. Avoiding reminders of the trauma – you may avoid things that remind you of the trauma such as activities, places or thoughts. You may feel detached from others and lose interest in life in general and feel you have a limited future.
3. Increased anxiety and emotional arousal – you may start to have trouble sleeping, become easily irritated and have outbursts of anger, find it difficult to concentrate, you may be jumpy and easily startled and find that you are on constant alert.
Some people also have constant negative thoughts about their experience, repeatedly asking themselves questions that prevent them from coming to terms with the event. For example, they may wonder why the event happened to them and if they could have done anything to stop it, which can lead to feelings of guilt or shame.
There are a few things people with PTSD can do to help themselves. The first being to educate yourself about your condition.
Exercise such as walking, swimming, running and dancing are very good as these work both the arms and legs, they will also work better if you focus on how your body feels after you have exercised. Focus on things like the sensations you feel such as your breathing, the wind on your face or your feet hitting the ground
Talking about your feelings, when you are ready, is a good way of helping you to come to terms with your experience. You may have a friend, relative or a colleague you can speak to, if not you may wish to go to a counsellor (your GP will be able to help you find one). Speaking to someone that has had a similar experience may also help and you can find support groups and websites on the internet.
Facing your fears can also help you overcome some of your symptoms. You should do this gradually over a period of time and this takes planning and patience.
The main treatments for PTSD are psychotherapy and medication. Before any treatment has been decided your GP will carry out an initial assessment but if your symptoms are severe and you have had them for more than four weeks you will be referred to a mental health specialist for further assessment.
If you have had your symptoms for less than for weeks and they are mild then your GP may suggest the watchful waiting approach. This is when your GP keeps a close eye on you to see if your symptoms get worse or better. This is recommended because two out of every three people can get better within a few weeks without treatment. If this is recommended you must attend all follow up appointments with your GP.
Your GP may decide that you require treatment and this is usually a combination of psychotherapy and medication. Psychotherapy is a type of therapy used to treat emotional problems and mental health illnesses including PTSD. The main type of psychotherapy used to treat PTSD is Cognitive Behavioural Therapy. However, there is a relatively new treatment called Eye Movement Desensitisation and Reprocessing (EMDR) which has been found to reduce the symptoms of PTSD.
EMDR involves making side to side eye movements, usually by following the movement of your therapist’s finger, while recalling the traumatic incident. It’s not yet clear how EMDR works, but it helps the malfunctioning part of the brain to process distressing memories and flashbacks so their influence over the brain is reduced.
Your GP may also prescribe antidepressants to reduce any other associated symptoms such as depression and anxiety and this can also help with sleeping problems. (Not usually prescribed to under 18 years old)
Recovery from PTSD can be an ongoing process, and in some instances people may relapse and begin to experience symptoms after they have stopped their therapy or stopped their medication. If this happens they must resume their treatment as they just weren’t ready to stop. However, a lot of studies have shown that the treatments above can reduce PTSD symptoms, and many people who complete these treatments no longer have PTSD.
A panic attack is an explosion of high anxiety (that you are unable to control) and is associated with a sense of losing control. Anxiety can be triggered mostly by fear but it can also be a thought or a memory. They can also happen when you are sleeping and you may never know why.
Many people may never find out why they have started having panic attacks. However it’s thought that panic attacks are probably caused by a combination of physical and psychological factors. Some of these factors are:
genetics, having a close family member with a panic disorder is thought to increase your risk of developing panic attacks
traumatic life experiences
money worries
heavy drinking
relationships
Symptoms of a panic attack tend to occur very suddenly, often without warning and they can be very frightening and distressing. As well as overwhelming feelings of anxiety, panic attacks can cause other symptoms which include:
thumping heart beat
shaking
tingling
dizziness
chest pain
intense fear
cold feet and hands
sweating
choking sensation
shortness of breath
nausea
a need to go to the toilet
a fear of dying
Panic attacks can be so severe people start to fear the next attack, which creates a cycle of living in ‘fear of fear’ and adds to the sense of panic.
Most panic attacks last for five to 20 minutes although some attacks have been reported to have lasted up to an hour. However, it’s likely that in these cases one attack occurred straight after another or high levels of anxiety were felt after the first attack.
There are several things you can do to help yourself treat the symptoms of your panic attacks. Here are some things you could try:
if possible, during an attack, stay where you are as you don’t know how long the attack is going to last
focus: remind yourself that the panic attack will eventually pass and focus on something positive as it will take your mind off it
breathing techniques (your GP can help you with these)
challenge your fear
don’t fight the panic, as this can increase your anxiety and make the panic attack worse
relaxation is very good to reduce tension and complementary therapies such as massage or reflexology are a good way to help relax
start exercising regularly, particularly aerobics as it reduces stress and releases tension
When you need professional help, the first place to go to is the GP as they may give you some medication such as anti depressants called SSRI (Selective Serotonin Re-uptake Inhibitors) if your anxiety is severely interfering with your life. They can also refer you on to the right professional that can help you.
If you are a child or young person you could be referred to CAMHS (Child and Adolescent Mental Health Service) as they can offer a range of services including psychiatrists, psychologists, support workers and nurses.
Confronting and overcoming the symptoms of panic attacks isn’t easy and you will have to be very patient and have courage. There will be a few setbacks along the way but don’t be discouraged, you have to push through the setbacks and get back on track.
With patience and practice you will eventually start to feel more confident about facing your fears. With the right help and support you can overcome panic attacks.
The term Personality Disorder is a deeply ingrained and maladaptive pattern of behaviour of a specific kind, typically apparent by the time of adolescence, causing long-term difficulties in personal relationships or in functioning in society.
People with a Personality disorder differ significantly from an average person, in terms of how they think, perceive, feel or relate to others.
If you have a Personality Disorder, you may find that your beliefs and attitudes are different from most other peoples. Other people may find it difficult to spent time with you due to your behaviour. This can make you feel very hurt and insecure; you may end up avoiding the company of others.
Personality disorders are incredibly complex mental health conditions and the cause is still not fully known. It is thought that they relate to incidents or traumas in childhood such as sexual or physical abuse, accidents, sudden bereavement or difficulties in parenting including neglect. 80% of people diagnosed with a personality disorder have had a childhood trauma.
Some of our personalities are inherited, some people are born with different temperaments for example, babies vary in how sociable they are, in the intensity of their reactions, and in the length of their attention span. Some experts believe that inheritance may play a relatively big part in the development of personality disorders.
People with personality disorders often experience other mental health problems, especially depression and substance abuse.
Paranoid Personality Disorder – you may:
be very distant and detached
difficulty forming relationships
find it difficult to trust other people
watch others closely looking for signs of betrayal
Schizoid Personality Disorder – you may:
cold, distant and reclusive
caught up in your own thoughts
be uninterested in forming relationships even with family members
not get any pleasure from life
have no sex drive
Schizotypal Personality Disorder – (symptoms are very similar to schizoid personality disorder) you may:
very eccentric
believe you have special powers
feel anxious with people who don’t share your beliefs
anxious and paranoid in social situations
Borderline Personality Disorder – you may:
be moody and see things in black and white
be very needy as an adult and stay in a relationship because you don’t want to be alone.
feel empty, angry and abandoned
suffer from self harm and may have suicidal thoughts
have brief psychotic episodes, hearing voices or seeing things that others don’t
Antisocial Personality Disorder- you may:
disregard the feelings, property and authority of others
show violent and aggressive behaviour
show lack of remorse
behave in a way that is unpleasant for others and sometimes illegal
have a criminal record
put your own needs first and often hurt people
very easily bored
be irritated very easily and get into fights
Narcissistic Personality Disorder – you may:
show a very high opinion of yourself
oversensitive to criticism
resent other peoples success
put your own needs above others
take advantage of other people
feel upset if others ignore you
Histrionic Personality Disorder – you may be:
obsessive about your appearance
feel you have to make people happy
enjoy being the life and soul of the party
demand attention
gain a reputation for being dramatic and over the top
Dependent Personality Disorder – you may be:
unable to make decisions
be afraid to look after yourself
depend on other people’s opinions and judgments
have low confidence and low self esteem
see yourself not as capable as others
Avoidance Personality Disorder – you may be:
avoid conflict
avoid forming relationships
worry constantly about being rejected
avoid social situations where you have to talk to others
lonely and isolated
unable to try new activities through fear of embarrassing yourself
Obsessive Compulsive Personality Disorder – you may be:
very ridged in your approach to things
anxious and indecisive
like to have everything in order and be in control
have very high standards of yourself and others
hang on to items that have no obvious value
difficulty in sustaining a relationship
Obsessive Compulsive Personality Disorder is separate from Obsessive Compulsive Disorder (OCD), which describes a form of behaviour rather than a type of personality.
Many people learn to cope in their own way and just get on with things. There are some things you can do that can help these are:
relaxation methods
enable yourself to do things that make you feel good
reading about other people’s experience may also help
look after yourself i.e. eat healthy, drink alcohol in moderation and be active
learn new skills (this can also help you to feel good)
join clubs and make new friends
GP’s are not experts in personality disorders after an assessment by your GP there are a few specialists you could be referred to such as a psychologist, counselling or Community Psychiatric Nurse (CPN). This form of treatment can take up to 6 months or more depending on the severity of the condition and other existing problems.
A type of cognitive behavioural therapy called dialectical behavioural therapy (DBT) has proved successful in helping people reduce impulsive self harming behaviours, especially in Borderline personality disorder. DBT is designed to help you cope better with emotional instability, while at the same time encouraging you to behave in a more positive way.
No medication is currently licensed for the treatment of any personality disorders. However, medications maybe prescribed to teat associated problems such as depression, anxiety or psychotic symptoms. Some people with Borderline personality disorder have found mood-stabilising medication helpful.
Social workers can also help by advising on benefits, employment and also supported living if needed.
For long time it was thought that there was no treatment for personality disorders however there have been advances made over the last few years. A combination of psychological, biological and theory based treatments offer hope for many people with personality disorders.
When a suitable treatment is found that suits you and your needs a good recovery can be made and you can live a healthy happy life.
Schizophrenia is a long term severe mental health disorder. It involves a breakdown in the relation between thought, emotion and behaviour, leading to faulty perception, inappropriate actions and feelings, withdrawal from reality and personal relationships into fantasy and delusion. This disorder generally appears in late adolescence or early adulthood, however it can emerge at any time in life including in young children.
Although schizophrenia is not as common as other mental disorders, the symptoms can be very disabling. Contrary to belief people with schizophrenia are not violent instead they are more likely to withdraw, preferring to be alone.
Schizophrenia is an illness that can be caused by several factors including genetic, vulnerability, exposure to certain kind’s of prenatal or perinatal medical problems, stress, emotional development during childhood, teenage years and drug and alcohol misuse.
Schizophrenia can also be inherited, the risk is approximately 1 in 10 for those that have a close family member such as a mother, father, brother or sister who has a diagnosis of schizophrenia.
The symptoms of schizophrenia fall into three categories: positive, negative, and cognitive.
Positive symptoms are psychotic behaviours not generally seen in healthy people. People with positive symptoms may “lose touch” with some aspects of reality. Symptoms include:
hallucinations
delusions
thought disorders (unusual or dysfunctional ways of thinking)
movement disorders (agitated body movements)
Negative symptoms are associated with disruptions to normal emotions and behaviours. Symptoms include:
“flat affect” (reduced expression of emotions via facial expression or voice tone)
reduced feelings of pleasure in everyday life
difficulty beginning and sustaining activities
reduced speaking
For some patients, the cognitive symptoms of schizophrenia are subtle, but for others, they are more severe and patients may notice changes in their memory or other aspects of thinking. Symptoms include:
poor “executive functioning” (the ability to understand information and use it to make decisions)
trouble focusing or paying attention
problems with “working memory” (the ability to use information immediately after learning it)
Not everyone experiences all the symptoms, everyone is different and may only have some of these symptoms. It also depends on how well controlled their symptoms are with their medication.
Schizophrenia can be very frightening but there is help available. If you have been diagnosed with schizophrenia you will need professional help and your GP will arrange this for you. However, there are a few things you can do that will help you to feel calmer and allow you to put your lives back in order. It may mean changing a few things to avoid stressful situations. These can be:
having a routine and sticking to it
having things to do and do them in your own pace
join a club or group, get involved with the group i.e. become a volunteer
reduce your alcohol intake
The most important thing is to get the correct diagnosis. It is then important that you see a psychiatrist with experience in the treatment of schizophrenia. For this to happen you must first start by going to see your GP.
Medication is a vital 1st step; it can be very effective combining it with other help including support from friends and family members. Like most mental health illnesses schizophrenia can be treated best by a combination of medication and other forms of help including counselling and psychotherapy and Cognitive behavioural therapy (CBT).
Doctors usually prescribe antipsychotic drugs (also known as neuroleptic drugs or major tranquillisers) to control the ‘positive’ symptoms of schizophrenia.
Not everybody finds antipsychotics helpful and they can cause unpleasant side effects. If you find the medication helps your symptoms, you may feel it is worth putting up with them, but some people find them harder to cope with than their symptoms and decide to come off them.
Different drugs may affect you in different ways, so you might need to try one or two types before you find the one that suits you best.
Medication is not a cure but it can ease or take away severe symptoms and help you in the recovery process.
There has been tremendous progress in treating schizophrenia over the past few years. The development of new treatment is helping to improve the quality of life for those diagnosed with schizophrenia.
Recover is a lifelong progress and you will need to work towards your goals, learn to manage your symptoms and develop the support you need.
Your aim is to relieve current symptoms, prevent future psychotic episodes and restore your ability to function and enjoy your life.
Schizophrenia is treatable but there is no cure however it can be managed.
Self harm is when someone intentionally damages or injures their body; it is a way of dealing with, and expressing very deep distress. It can also be to punish themselves or to relieve unbearable tension. It can in some cases be a tool for survival as they feel on some level that they intend to die so they self harm to prevent themselves from suicide.
Most people who self harm are not trying to die by suicide, psychiatrists believe that people who self harm generally use it as a survival mechanism, as a way to express emotion they cannot speak about and to keep suicidal impulses at bay.
In many cases people feel unnoticed, unloved and numb. They decide that pain is a better alternative to their emptiness.
There can be many reasons that they take the step to self harm, it can be:
Self hate
Low self esteem
Overwhelming emotions
Loneliness
Tension or distress
A means of escape from their life
Punishment
Abuse or another trauma from their childhood
Mental illness such as depression or anxiety
Self Harm can be done by different forms such as:
Cutting
Overdose
Scratching
Pulling hair out, including eye lashes
Burning
Banging or punching themselves
Swallowing dangerous objects
Inserting objects into themselves
Alcohol and drug abuse
All of these can in some cases end in death or disability.
In Scotland there are over 7000 people treated in hospital each year for non fatal self harm. However there are many more that don’t go to the hospital to get treatment from a medical service.
The typical age that people self harm is between 16 and 25 years old, however it can be any age and it affects both men and women. Men usually self harm when they find they lose power of their own life such as if they end up in prison, whereas many young women self harm due to emotional problems. Women are also three times more likely to self harm when they feel angry or upset.
Self harm mostly happens at home and can be a sign of low self esteem and powerlessness and loss of control in their lives. Self harm in not in any way attention seeking as it’s done very privately and it’s a last resort for many young people.
It is commonly thought that everyone that self harms must have a mental illness but in fact they don’t but it is very common amongst people who have depression, personality disorders, eating disorders and alcohol and drug dependency.
If you want to make a good recovery self help is very important as no one else can do it except you. You have to learn about yourself and believe in yourself. A good place to start in your self help journey would be:
Reading leaflets/self help books
Learn from people that have already recovered from self harming
Join a local support group, face to face talking is great therapy, talk about your feelings to other people
Websites online can be very helpful and they often have helpline where you can call for information and advice. Some also have chat rooms which again can be very useful (avoid chat rooms that are unmonitored)
Distraction is key to fight the urge to self harm so you have to learn to take your mind of things, you could listen to music, watch a non violent film, do some housework, shopping, walking or cooking.
Relaxation is also very important to help you in your recovery you can try things such as yoga, body balance or meditation.
Avoid alcohol and drugs as these can make you act impulsively which can increase the risk of self harm.
The most important thing is to learn to recognise the thoughts and feelings that lead you to self harm and interrupt them; this will help break the cycle.
To get professional treatment you have to go to your GP and they will ask you some questions to see if you have an underlying mental health illness such as depression, anxiety, borderline personality disorder or if you self harm follow a particular behaviour such as an eating disorder. The results will determine the best treatment and support you need. Your GP will then refer you to the appropriate specialist for treatment. Cognitive Behavioural Therapy (CBT) is often recommended for people who self harm. Your therapist will talk to you about your thoughts and feelings and how they affect your behaviour and wellbeing. Evidence suggests that CBT works very well with people who self harm.
Some physical injuries may need treatment by either going to an A&E department or a walk in centre such as:
minor burns
scalds
infected wounds
bruising
In these cases you may be referred for further assessments by the local community nursing service.
In emergencies you may even need to call 999 such as
An overdose
Unbearable pain
Losing a lot of blood from a cut or wound
Shock after a bad cut
If you have arrived at the hospital after a 999 call you will be assessed by a psychiatric nurse before you leave the hospital.