Anxiety and Depression in Young People (help article by Bridget McLay aged 15)
By Bridget McLay
In the UK, 1 in 6 young people (aged 5-16) struggle with their mental health. This means that although you may not see it or recognise it, the chances are if you are suffering from a mental health issue like depression or anxiety, someone around you is too. As a young girl in the UK, I have seen and experienced first-hand how difficult it can be to deal with these kinds of problems when they affect your mood and day to day life. These are my tips on how to cope with your mental health and how to make yourself feel better when you’re down:
1.Accepting and Recognising:
When you’re struggling, recognising that that’s the case is important because then you can accept that maybe you do need help to get better. Reaching out doesn’t make you weak and it doesn’t mean you can’t do things yourself it just means that when it comes to your mental health and wellbeing, you need a helping hand getting to a better place. There are lots of people and places you can reach out to for help such as websites, charities, organisations or a trusted adult or friend. For example:
Young Minds https://www.youngminds.org.uk/
Place2be https://www.place2be.org.uk/
The Children’s Society https://www.childrenssociety.org.uk
Wellspring Counselling https://wellspringcounselling.org.uk/
Second Step https://www.second-step.co.uk/
Papyrus https://www.papyrus-uk.org/
Off the Record https://www.otrbristol.org.uk/
Kooth https://www.kooth.com/
2.Do Something You Enjoy:
When you’re depressed or anxious it can make you feel down and leave you with no motivation to do the things you used to enjoy. However, I have found pushing myself to do the hard thing like get out of bed or take a shower can make me feel so much better and be proud of myself. Even better, doing something you know you love or used to like doing when you’re feeling low can lift your spirits and remind you of the things that bring you joy. Continuing to do this even when its hard or feels scary I can tell you from experience truly does feel good. If you find this especially hard to do alone, perhaps telling a friend or family member of your goal will encourage you to do those activities together.
3.Mindfulness and the Present:
Depression keeps you stuck dwelling on the past and things that have happened to you or upset you and anxiety keeps you stuck worrying about the future and what might go wrong if you do something, so to escape those feelings you have to focus on your present and what is happening right now. Practicing living in the moment can help pull you out of your overthinking and keep you focused on other things like what you’re doing right there and then. It can be hard to not think about your feelings but instead of trying not to think about them try and think of something else. This is called mindfulness. You can practice this by focusing on things you can hear, smell, feel, taste and see while breathing deep breaths in through your nose and out through your mouth. You can also do things that require concentration like a crossword/wordsearch or sudoku. These kinds of puzzles and practices can distract you from your anxieties and low mood and help you to feel a sense of release.
- Reconnect with Nature:
Being in touch with nature and the outdoors can be so beneficial to your overall wellbeing. Just being around plants and wildlife can boost your attention span, mood and mental clarity. I have often found that going for a walk in a park or nature reserve when I’m feeling overwhelmed or low can bring a sense of peace and relaxation which brings my attention away from my worries. You can do this alone or with others and anywhere from grassy fields to tall forests or even a mountain. Concentrating on what kinds of plants and wildlife you can spot or name is a really good way to practice mindfulness and take a break from stresses or anxieties.
