With the clocks changing, now is a good time to think about your sleep. Your sleeping pattern can affect your mental health, increasing feelings of anxiety, depression and stress. If your sleep is poor and you’re struggling to get some much needed zzzzs, take a look at how to sleep better and improve your mental health.
 
The Facts
 
Did you know we spend around a third of our lives asleep? Sleep is as important to our health as eating, drinking and breathing.[i] And a lack of sleep can affect both our physical and mental health.
 
Medicine has identified more than 80 different sleep disorders and problems.[ii] Some can be the result of other medical conditions, but most are short-term and typically triggered by temporary events in our lives or by behavioural factors (such as drinking too much caffeine).
 
Just as poor sleep can impact our mental health, so can mental illness lead to a disruption in our sleeping pattern. To help break this cycle, it’s important to treat both the sleep issue and mental health problem at the same time. In some instances, this may involve a referral to a sleep clinic or the use of sleep medication.
 
Many sleep problems can be improved or eradicated through simple changes to our sleep hygiene. The phrase ‘sleep hygiene’ refers to the habits and practices that help us get a good night’s sleep. If you’re wondering whether or not you need to improve your sleep hygiene, ask yourself: Are you getting enough sleep? Is it good quality sleep? If the answers are no, take a look at these top tips:
 
Top Tips For Good Sleep Hygiene
 
1) Set a routine – get up and go to bed at the same time each day. And don’t sleep in by more than an hour, even on your days off
 
2) Avoid stimulants – caffeine, alcohol and nicotine can affect both your ability to go to sleep and the quality of sleep you get, even if they’re used hours earlier
 
3) Avoid napping – when you’re tired it can be tempting to take a nap. But sleeping for over an hour in the day, or napping too late in the day, can have a big effect on your sleep
 
4) Only use your bed for sleeping – using your bed for other activities, such as playing video games or watching TV, can lead to your brain associating your bed with these, rather than sleep
 
5) Exercise and eat well – exercise and healthy eating can improve sleep. Just avoid strenuous exercise or large meals in the two hours before going to bed. Equally, a light snack before bed can stop you going to bed feeling hungry
 
6) Have a digital detox - the activity of checking emails, updating Facebook etc. stimulates your brain instead of helping you wind down. To avoid this, switch off and put away mobile devices for 90 minutes before going to bed
 
7) Create a comfortable environment – the room should be quiet, dark, and not too hot or cold. Ear plugs, eye masks and fans can help with this, if needed
 
8) Remove distractions – electronic devices, such as laptops, phones and tablets, emit blue light that makes you feel less sleepy. Notifications also tempt you into checking your devices after going to bed. Keeping devices downstairs or switching them off will remove this distraction. To help, invest in an alarm clock rather than using your mobile phone as your alarm
 
9) Don’t lie in bed awake – if you haven’t fallen asleep after 20 minutes, get up and do something calming (avoiding bright lights and screens, which will activate your brain more). Lying in bed awake will stop your brain associating bed with sleep
 
10) Avoid checking the clock – if you’re struggling to sleep, looking at the clock can cause anxiety and increase the pressure to fall sleep, keeping you awake longer
 
11) Write down your thoughts – racing thoughts can make it difficult to sleep. Keep a pen and paper by the bed to write down any worries – if they’re important you can return to them in the morning. Often, your worries will seem less daunting in the daylight
 
12) Try mindful meditation – meditations such as a body scan or mindful breathing can help to physically relax you and interrupt anxious thoughts, calming your body and mind and helping you drift off
 
Getting good quality sleep can benefit your mental health. But mental illness can be the very thing that stops you sleeping well. If you need support and someone to talk to about your mental health, get in touch to make an appointment.


[i] Mental Health Foundation (2011), Sleep Matters: The Impact Of Sleep On Health And Wellbeing, Available: https://www.mentalhealth.org.uk/publications/sleep-report

[ii] Mental Health Foundation, Sleep, Available: https://www.mentalhealth.org.uk/a-to-z/s/sleep

Latest statistics indicate two-thirds of adults will experience mental health problems[i]. So it’s increasingly likely we will know someone who has depression at some point in our lives. But how do you support somebody with depression?
 
1) Listen
 
One of the most important things you can do is listen. You don’t need to be able to offer a fix, just take time to hear what the person is saying. Problem solving, offering solutions and making assumptions can all stop a person feeling they have been listened to.
 
2) Don’t be critical
 
Everyone experiences and copes with depression differently so judgements about how someone is dealing with depression are unhelpful. And while it may be tempting to make comparisons with your own experience, or that of others, this can trivialise how the person is feeling. Instead, try to be supportive and accept them as they are.
 
3) Avoid clichés
 
‘Pull your socks up’. ‘Snap out of it.’ ‘It can’t be that bad.’ Clichés such as these can leave a person feeling unable to be open and honest about how they’re feeling or what they’re thinking. And they can suggest depression is the result of a weakness or character flaw. It’s important to recognise that each person’s experience of depression will be individual to them.
 
4) Learn about depression
 
Without having experienced it, it can be difficult to understand what depression is and how it makes you feel. So take some time to familiarise yourself with the symptoms, the different types of depression, and the different treatments available.
 
5) Be there
 
Let the person know you’re there when they need you, whether it’s providing a shoulder to cry on or watching a film together. Depression can make people withdraw and stop interacting with others, right when they need support. So check in with them regularly and don’t stop reaching out.
 
6) Be patient
 
Hang in there. You may offer support but find it’s dismissed, or find the person becomes snappy, angry or stops engaging with you. Try not to take negative reactions such as these personally. Remember the person you know and love is still there, they’re just unwell.
 
7) Seek support
 
If you’re concerned someone you know is experiencing depression, encourage them to seek support. This may be from their GP, a counsellor, a local support group, an online forum, a work colleague, or from friends or family members.
 
If you become worried the person is considering suicide, you may need to seek urgent support on their behalf. This can be done by calling their GP/Out Of Hours team to request an emergency appointment. Alternatively, you can call the emergency services on 999 or take them to the nearest A&E department. You can also contact Samaritans, who are available 24 hours a day.
 
8) Look after yourself
 
Don’t forget to take care of yourself. Supporting someone with depression can sometimes feel overwhelming and exhausting. Make sure you use your own support network to talk through how you’re feeling and any concerns you have. And take time out to do things you enjoy. Remember it’s OK to have fun. Without looking after yourself, it will be increasingly difficult to support someone else.


[i] Mental Health Foundation, Surviving or Thriving? The state of the UK’s mental health, Available: https://www.mentalhealth.org.uk/publications/surviving-or-thriving-state-uks-mental-health

While we frequently think about how we’re physically feeling, how much attention do we pay to our mental wellbeing? For a lot of us, the answer is probably not enough. To make a start at changing this, why not take a look at how your mental health scores.
 
This week (8th – 14th May) is Mental Health Awareness Week (MHAW). And with the topic being ‘Surviving or Thriving?’, it’s a good reminder to ask ourselves whether our mental health is as positive as it could be.
 
The aim of this year’s MHAW is to look at why so many people are living with mental health problems and not thriving with good mental health – and how this can be changed.
 
A report by the Mental Health Foundation[i], published for MHAW, has revealed that only 13 percent of people are living with high levels of positive mental health. While two thirds of Britons now say they have experienced mental ill-health at some point in their lives. This figure is even higher for those aged between 18 and 54 years.
 
Perhaps one reason for this is that it can be easy to tell ourselves feelings of stress or anxiety are a natural part of leading a busy day-to-day life. But ignoring feelings of low mood or anxiety is unlikely to make them go away. Instead, it’s better to recognise and keep track of them.
 
To help you do this, the NHS has created a Mood Self-Assessment Questionnaire[ii]. By using it regularly, you can gain a better understanding of how you feel. You may notice that certain events or situations trigger feelings of depression, anxiety or panic. Or maybe that seasonal changes have an effect. Whatever your personal stressors are, recognising that you’re surviving and not thriving with good mental health is the first step towards making a positive change.
 
Start the questionnaire now to see how your mental health scores.

Want to improve your mental health score? Take a look at How Self-Care Can Improve Your Mental Health


[i] Mental Health Foundation, Surviving or Thriving? The state of the UK’s mental health, Available: https://www.mentalhealth.org.uk/publications/surviving-or-thriving-state-uks-mental-health
 
[ii] NHS, Mood Self-Assessment, Available: http://www.nhs.uk/Tools/Pages/Mood-self-assessment.aspx

At the start of a new year many of us are making resolutions to improve our physical health by exercising more or changing our diets. But how much thought are we giving to our mental health? By spending a little bit of time each day on self-care, you could help to improve and maintain your mental wellbeing.
 
Why is self-care so important?
 
All of us experience multiple pressures and demands on us every day, whether it’s from work, family life or relationships. And that’s without added stressors such as bereavement or loss, financial difficulties, health concerns or experiencing trauma. And in the midst of dealing with all of this we all too often put our own needs to the bottom of the pile.
 
The result of this can be that we start to feel exhausted and stressed out. Anxiety can creep in or existing symptoms of anxiety can increase. Depression can also worsen and our self-esteem and self-confidence can reduce.
 
How does self-care help?
 
Self-care can prevent or improve feelings or stress, anxiety or depression by giving you the time and space to do something that nurtures your mental, emotional or physical wellbeing.
 
This doesn’t mean getting all zen and meditating every day (although if that’s what you enjoy, go for it!). It means listening to your body and mind, and doing things to give yourself a break.
 
And if it seems daunting to fit yet another thing into the hectic demands of day-to-day life, be reassured that you don’t need to start finding large amounts of time to dedicate to it – although the more self-care you can do, the better. Even taking just a couple of minutes, a few times a day can make a big difference.
 
How can you practise self-care?
 
You can practise self-care in all sorts of ways simply by doing anything that’s about taking time for you. Here are some tips to get you started:
 
1) Move around and go outside
 
Go for a walk and get some fresh air
Do exercise, even if it’s just some simple stretches
Spend time in the garden
Have a picnic in the park
 
2) Pamper yourself
 
Have a bath or shower
Listen to your favourite record
Read a book
Watch a film
Cook your favourite dish
Buy yourself flowers
Wear comfy clothing
Put fresh sheets on your bed
Have a nap or get an early night
 
3) Be creative
 
Write in a journal
Paint, draw or colour in
Play a musical instrument
Bake
 
4) Take time out from stressors
 
Take regular breaks from your computer
Have time out from social media
Switch your phone off at a regular time each night
Chat with a friend
 
5) Relax and remind yourself you’re doing great
 
Close your eyes and imagine being in your favourite place
Practice mindfulness (try the Headspace or Calm apps)
Spend a couple of minutes focusing on your breathing
Stroke a pet
Praise yourself for something you’ve done that day
Write down things you’re grateful for
 
This is by no means an exhaustive list. Each of us has to find the things that relax us and that we enjoy (for instance buying flowers might be lovely for some but terrible if you’re a hay fever sufferer). But whatever it is you do, by taking the time for self-care you can improve your mental health.

The theme of this year’s International Men’s Day was Stop Male Suicide. The reason for this is that although mental health issues are more openly discussed in the media now, the culture of silence that surrounds men’s mental health is something that still persists.
 
The statistics say it all. With the exception of China, the suicide rate is higher for men than for women in every country around the world. And in the UK, it’s the biggest killer of men under 50.
 
This week marks five years since Gary Speed, former Welsh international and the Wales football manager, took his life. The shock felt by the football community and beyond, that someone who was apparently happy and in the role of a lifetime could be experiencing such severe depression, has scarcely lessened in that time. And yet Gary Speed is not alone. In the UK in 2014 one man took his life every two hours. And that figure is still a long way from improving.
 
So, what can be done?
 
Men need to know that talking about depression is OK. The first step to this is acknowledging something doesn’t feel right, even if you don’t really know exactly what it is that’s wrong. Maybe you’re feeling more tired, frustrated or angry than usual. Maybe things aren't making you laugh as much or your sex drive has reduced. Or perhaps your appetite has changed or you’re experiencing physical changes such as headaches or digestive problems.
 
If this sounds familiar, or you recognise these changes in a man you know, start a conversation. Because having a mental health issue isn’t a sign of weakness and talking about how you feel isn’t a gauge of masculinity. Opening up about difficulties you may be experiencing is the start of getting support. And in doing so you will find you’re not alone.

NOTE: If you’re struggling with your mental health tell someone you know and contact your GP. They will be able to provide help and support, and refer you to specialist services.
 
If you’re having thoughts of taking your own life and feel unsafe, seek immediate help. You can do this by going to your nearest A&E Department or by calling 999 if you’re unable to get yourself to A&E. You can also contact Samaritans, who are available 24 hours a day, or your GP/Out Of Hours team to request an emergency appointment.