Mental health issues, including stress, anxiety and depression, are the reason for one-in-five visits to a GP.
If you’ve tried self-help techniques and they aren’t working, you should go to see your GP. They may suggest other coping techniques for you to try or recommend conselling or cognitive behavioural therapy. They may also recommend a service known as social prescribing.
Primary Care Psychological Therapies (Talking Therapies) help people through talking to a therapist. There are different kinds of talking therapies which use different kinds of approaches. You can be referred to Talking Therapies via your GP or self-refer by phoning 0191 295 2775. You can also visit their website here.
Social prescribing is a way for your GP to refer you to a ‘link worker’. Link workers give people time, focusing on ‘what matters to me’ and taking a holistic approach to people’s health and wellbeing. They connect people to community groups and statutory services for practical and emotional support. You can also self- refer to the local social prescribing service by phoning 0191 432 4829, emailing fcc.ntsps@nhs.net or visiting their website. To find out more, read a leaflet about social prescribing here.
Stress
Most people feel stressed sometimes and some people find stress helpful or even motivating. But if stress is affecting your life, there are things you can try that may help.
Support is also available if you’re finding it hard to cope with stress.
Stress can cause many different symptoms. It might affect how you feel physically, mentally and also how you behave.
It’s not always easy to recognise when stress is the reason you’re feeling or acting differently.
If you’re not sure how you feel, try our mood self-assessment.
Things you can try to help with stress
Do
- try talking about your feelings to a friend, family member or health professional. You could also contact Samaritans, call: 116 123 or email: jo@samaritans.org if you need someone to talk to
- find out more about 10 stress busters – including getting started with exercise and setting aside time for yourself
- use easy time-management techniques to help you take control
- use calming breathing exercises
- plan ahead for stressful days or events – planning long journeys or making a list of things to remember can really help
- consider peer support, where people use their experiences to help each other. Find out more about peer support on the Mind website
- listen to free mental wellbeing audio guides
- search and download relaxation and mindfulness apps or online community apps from the NHS apps library
Don’t
- do not try to do everything at once – set small targets you can easily achieve
- do not focus on the things you cannot change – focus your time and energy into helping yourself feel better
- try not to tell yourself that you’re alone – most people feel stressed at some point in their life and support is available
- try not to use alcohol, cigarettes, gambling or drugs to relieve stress – these can all contribute to poor mental health
Anxiety, fear and panic
Most people feel anxious or scared sometimes, but if it’s affecting your life there are things you can try that may help.
Support is also available if you’re finding it hard to cope with anxiety, fear or panic.
Symptoms of anxiety
Anxiety can cause many different symptoms. It might affect how you feel physically, mentally and how you behave.
It’s not always easy to recognise when anxiety is the reason you’re feeling or acting differently.
Symptoms of a panic attack
If you experience sudden, intense anxiety and fear, it might be the symptoms of a panic attack. Other symptoms may include:
- feeling that you’re losing control
- sweating, trembling or shaking
- shortness of breath or breathing very quickly
- feeling sick (nausea)
A panic attack usually lasts 5 to 30 minutes. They can be very frightening, but they’re not dangerous and should not harm you.
Things you can try to help with anxiety, fear and panic
Do
- try talking about your feelings to a friend, family member, health professional or counsellor. You could also contact Samaritans, call: 116 123 or email: jo@samaritans.org if you need someone to talk to
- use calming breathing exercises
- exercise – activities such as running, walking, swimming and yoga can help you relax
- find out how to get to sleep if you’re struggling to sleep
- eat a healthy diet with regular meals to keep your energy levels stable
- consider peer support, where people use their experiences to help each other. Find out more about peer support on the Mind website
- listen to free mental wellbeing audio guides
- search and download relaxation and mindfulness apps or online community apps from the NHS apps library
Don’t
- do not try to do everything at once – set small targets that you can easily achieve
- do not focus on the things you cannot change – focus your time and energy into helping yourself feel better
- do not avoid situations that make you anxious – try slowly building up time spent in worrying situations to gradually reduce anxiety
- try not to tell yourself that you’re alone; most people experience anxiety or fear at some point in their life
- try not to use alcohol, cigarettes, gambling or drugs to relieve anxiety as these can all contribute to poor mental health
Low mood, sadness and depression
Most people feel low sometimes, but if it’s affecting your life, there are things you can try that may help.
Support is also available if you’re finding it hard to cope with low mood, sadness or depression.
Symptoms of a low mood
Symptoms of a general low mood may include feeling:
- sad
- anxious or panicky
- more tired than usual or being unable to sleep
- angry or frustrated
- low on confidence or self-esteem
A low mood often gets better after a few days or weeks.
It’s usually possible to improve a low mood by making small changes in your life. For example, resolving something that’s bothering you or getting more sleep.
Symptoms of depression
If you have a low mood that lasts 2 weeks or more, it could be a sign of depression.
Other symptoms of depression may include:
- not getting any enjoyment out of life
- feeling hopeless
- not being able to concentrate on everyday things
- having suicidal thoughts or thoughts about harming yourself
Things you can try to help with a low mood
Do
- try talking about your feelings to a friend, family member, health professional or counsellor. You could also contact Samaritans, call: 116 123 or email: jo@samaritans.org if you need someone to talk to
- try the 6 ways to feel happier, which are simple lifestyle changes to help you feel more in control and able to cope
- find out how to raise your self-esteem
- consider peer support, where people use their experiences to help each other. Find out more about peer support on the Mind website
- try mindfulness, where you focus on the present moment
- listen to free mental wellbeing audio guides
- search and download relaxation and mindfulness apps or online community apps from the NHS apps library
Don’t
- do not try to do everything at once; set small targets that you can easily achieve
- do not focus on the things you cannot change – focus your time and energy into helping yourself feel better
- try not to tell yourself that you’re alone – most people feel low sometimes and support is available
- try not to use alcohol, cigarettes, gambling or drugs to relieve a low mood. These can all contribute to poor mental health