RuneScape Forum Archive | Mental Health Awareness

Apr

2017

Chief Elf

Posts: 5,115 Rune Posts by user Forum Profile RuneMetrics Profile

Staying Well

The recovery process may not necessarily present a clear beginning, middle and end. Some may only experience one episode of depression or anxiety in their lives, while others may experience recurring episodes or symptoms that require management.

Finding a balance that works best for you is central to staying well but there are general principles that most people benefit from. These principles include reduction or management of a healthier lifestyle, reduce alcohol and substance intake, taking action early when symptoms manifest. Most importantly, never give up!

Family and friends play a crucial role in providing emotional and practical support, or even to simply be there to listen.
Mental Health
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Sweaty Fingers
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Mod Meadows

21-May-2017 13:24:12 - Last edited on 27-May-2017 02:50:57 by Chief Elf

Apr

2017

Chief Elf

Posts: 5,115 Rune Posts by user Forum Profile RuneMetrics Profile

Reducing and Managing Stress

Stress is a commonality in daily life, but continual exposure to prolonged stress may begin to affect your psychosomatic health. Regardless of the case, here are some simple steps which you can benefit to reduce and manage stress:

• Making significant changes in your life may present itself to be highly stressful. If you're experiencing high levels of stress or anxiety, it's a good idea to avoid major changes such as moving houses or changing jobs. Postpone them to a time where you are feeling more optimal.

• Prolonged stress in personal relationships often contributes to depression. Learn how to let people know about your feelings, so that you can solve personal conflicts as they surface. Consulting a counsellor or psychologist can assist you in figuring out the different ways to deal with your issues.

• Relax. Allocate some time to do the things which you find pleasurable, such as exercising, meditating, reading, gardening or listening to music.

• Take charge and control of your work by avoiding long hours and additional responsibilities. This may be difficult, but tiny changes can make a huge difference.

• Learn to say 'No'. Balance your work and the things you enjoy doing. Avoid picking up new commitments which may make you overwhelmed.

• Adopt short-term coping techniques in your day, such as breathing or relaxation exercises, or guided progressive muscle relaxation exercise.
Mental Health
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Sweaty Fingers
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Mod Meadows

21-May-2017 13:24:19 - Last edited on 27-May-2017 02:59:37 by Chief Elf

Apr

2017

Chief Elf

Posts: 5,115 Rune Posts by user Forum Profile RuneMetrics Profile

Maintaining a Healthy lifestyle

Eating healthily, exercising regularly, sufficient sleep and avoiding harmful amounts of alcohol and other substance can help in managing the symptoms of depression and anxiety, as well as improving your overall wellbeing.

Tips for eating well

Experiencing anxiety or depression can make it difficult to eat well, but keeping things simple can help. Here are some tips:

• Maintain a daily timetable and include food-related activities such as shopping, cooking and eating.

• Learn to cook simple meals that do not require too much time or energy to prepare.

• If you live on your own and aren't eating proper meals, consider using frozen or home-delivered dishes.

• Utilise the times when you feel good to prepare meals ahead of time (e.g. if you've got energy in the morning, make dinner then) or cook large quantities of food and freeze it.

[..to be continued..]

Mental Health
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Sweaty Fingers
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Mod Meadows

21-May-2017 13:25:00 - Last edited on 27-May-2017 03:27:41 by Chief Elf

Apr

2017

Chief Elf

Posts: 5,115 Rune Posts by user Forum Profile RuneMetrics Profile

Tips for getting active

Physical exercise such as walking, swimming, dancing, playing golf or going to the gym can help in relieving the tension in your muscles, relax your mind and distract you from negative thoughts and worries. Try to do some physical exercise daily, even if it's just going for a walk. Keep it simple and enjoyable. Here are some tips to get you started:

•Increase your activity levels gradually. Start by planning simple daily activities such as shopping, driving, gardening, writing emails or completing simple household tasks. Starting small can increase your self-confidence and build the motivation needed to take on more energetic activities.

• Activities that are enjoyable, interesting, relaxing or satisfying can help you overcome depression and anxiety. At first, you might not get as much enjoyment as you used to, but don't give up! Focus on what makes you happy and keep doing that!

• Spend time with family members and close friends, and accept social invitations, even though it might be the last thing you feel like doing. Maintain connections with people helps to boost your wellbeing and confidence.

• Planning a routine can help you to become more active. Make sure some form of exercise is scheduled in for each day. Try to stick to the plan as closely as possible, but be flexible.
Mental Health
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Sweaty Fingers
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Mod Meadows

27-May-2017 02:42:55 - Last edited on 27-May-2017 03:30:21 by Chief Elf

Apr

2017

Chief Elf

Posts: 5,115 Rune Posts by user Forum Profile RuneMetrics Profile

Tips for getting a good night's sleep

Depression and anxiety can disrupt your sleep patterns. It's importantto try to restore a regular sleep pattern to perform a full recovery, so here are some tips:

• Try to get up at about the same time each morning.
If you're worrying about things during the night, set aside some time for problem-solving during the day.

• Avoid drinking caffeine after 4pm and try not to drink more than two cups of caffeine-heavy drinks (e.g. coffee, strong tea, cola or energy drinks) each day.

• Avoid using alcohol to help you sleep. As the alcohol is broken down in your body, it causes you to sleep less deeply and to wake more frequently.

• Allow yourself time to wind down before going to bed. If you're working or studying, stop at least 30 minutes before bedtime and do something relaxing.
Mental Health
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Sweaty Fingers
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Mod Meadows

27-May-2017 03:32:14 - Last edited on 27-May-2017 03:32:47 by Chief Elf

Apr

2017

Chief Elf

Posts: 5,115 Rune Posts by user Forum Profile RuneMetrics Profile

Triggers, warning signs and setbacks

Recognising triggers

Some situations or events – referred to as 'triggers' – can bring on an episode of depression and/or anxiety. Common triggers include family and relationship problems, financial difficulties, changes in living arrangements, changing jobs or losing a job, having other health problems, and using alcohol and other drugs.

Trying to avoid or manage these triggers can be an important part of recovering. It's not always possible or practical to avoid certain situations, but you may be able to reduce their impact through stress management techniques or learning how to resolve conflicts early.

Warning signs

Warning signs are signals that you may be feeling depressed or anxious, and it's a good idea to learn how to recognise these signs early. Family members and friends may notice changes in the way you think, act or feel. Some common warning signs include:

• getting up later
• finding it hard to concentrate
• skipping meals or eating unhealthily
• having disturbed sleep
• feeling irritable, stressed or teary
• withdrawing socially or wanting to spend a lot of time alone.

[..to be continued..]

Mental Health
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Sweaty Fingers
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Mod Meadows

27-May-2017 03:35:25 - Last edited on 27-May-2017 03:36:28 by Chief Elf

Apr

2017

Chief Elf

Posts: 5,115 Rune Posts by user Forum Profile RuneMetrics Profile

Getting over setbacks

Setbacks are often disappointing and getting over them can be difficult. When people relapse, it can be easy for them to fall into the trap of thinking they'll never feel well again. However, it's important to understand there are ways of moving through this stage:

• Don't blame yourself. Remember that setbacks are bound to happen and feeling disappointed can make moving on difficult.

• Try again. Learning how to manage anything new can be about trial and error. Persistence is the key.

• Focus on achievements. Feeling depressed and anxious can make it hard to see the good side of things. Try and focus on what you've gained and use this to move on from setbacks.

• Learn from setbacks. A relapse can help you reevaluate your situation and, with the help of a health professional, find new ways to manage your condition. This can make you more able to cope with feeling unwell and may help prevent further setbacks.
Mental Health
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Sweaty Fingers
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Mod Meadows

27-May-2017 03:37:16

Apr

2017

Chief Elf

Posts: 5,115 Rune Posts by user Forum Profile RuneMetrics Profile

Generalised Anxiety Disorder

What is generalised anxiety disorder (GAD)?

Most people feel anxious and worried from time to time, especially when faced with stressful situations like taking an exam, speaking in public, playing competitive sport or going for a job interview. This sort of anxiety can make you feel alert and focused, helping you get things done faster or perform at your best.

People with GAD, however, feel anxious and worried most of the time, not just in specific stressful situations, and these worries are intense, persistent and interfere with their normal lives. Their worries relate to several aspect of everyday life, including work, health, family and/or financial issues, rather than just one issue. Even minor things such as household chores or being late for an appointment can become the focus of anxiety, leading to uncontrollable worries and a feeling that something terrible will happen.
Mental Health
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Sweaty Fingers
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Mod Meadows

01-Jun-2017 02:50:15

Apr

2017

Chief Elf

Posts: 5,115 Rune Posts by user Forum Profile RuneMetrics Profile

Signs and symptoms

The symptoms of anxiety conditions are sometimes not all that obvious as they often develop slowly over time and, given we all experience some anxiety at various points in our lives, it can be hard to know how much is too much.

Normal anxiety tends to be limited in time and connected with some stressful situation or event, such as a job interview. The type of anxiety experienced by people with an anxiety condition is more frequent or persistent, not always connected to an obvious challenge, and impacts on their quality of life and day-to-day functioning. While each anxiety condition has its own unique features, there are some common symptoms including:

Physical

: panic attacks, hot and cold flushes, racing heart, tightening of the chest, quick breathing, restlessness, or feeling tense, wound up and edgy

Psychological

: excessive fear, worry, catastrophizing, or obsessive thinking
Behavioural: avoidance of situations that make you feel anxious which can impact on study, work or social life

For six months or more, on more days than not, have you:

• felt very worried about a number of events or activities

• found it hard to stop worrying

• found that your anxiety made it difficult for you to do everyday activities (e.g. work, study, seeing friends and family)?

If you answered yes to all of these questions, have you also experienced three or more of the following:

• felt restless or on edge

• felt easily tired

• had difficulty concentrating

• felt irritable

• had muscle tension (e.g. sore jaw or back)

• had trouble sleeping (e.g. difficulty falling or staying asleep or restless sleep)?
Mental Health
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Sweaty Fingers
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Mod Meadows

01-Jun-2017 02:54:36 - Last edited on 01-Jun-2017 02:55:37 by Chief Elf

Apr

2017

Chief Elf

Posts: 5,115 Rune Posts by user Forum Profile RuneMetrics Profile

How common is GAD and who experiences it?

Every year in Australia, approximately 14 per cent of the population (1 in 7) experience an anxiety condition and it is estimated that just under 3 per cent experience GAD. Nearly 6 per cent of the population will experience GAD in their lifetime.1

The condition tends to affect more women than men. It can occur at any time in life and is common in all age groups, including children and older people, although on average it starts around 30 years of age.

Children with GAD typically worry about issues related to performance at school or sporting events, punctuality, natural disasters or war. Behaviour that sometimes accompany GAD in children includes:

• being over-conforming

• being a perfectionist

• being unsure of oneself

• needing to re-do tasks

• seeking regular and frequent approval and assurance from parents, teachers, siblings or friends

• asking 'Yes but, what if…?'

Many people with GAD are not able to identify the precise onset of their concerns but are aware that having a tendency to worry has existed for a long time, often describing themselves as having always been ‘a worrier’.
Mental Health
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Sweaty Fingers
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Mod Meadows

01-Jun-2017 03:01:12

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Mental Health Awareness