Depressed? The Answer isn’t at the bottom of a glass

January is considered the most depressing month of the year

We all know that in January the weather can be wet and cold, the days short and dark and we are all struggling to get back into a routine of work and school after having a break in the holidays.  For most of us money is tight having had the expense of Christmas and trying to cover those winter fuel bills too.  And more often than not it only takes a few weeks for all our promising New Year resolutions to slip a bit, so its no wonder we can feel down at this time of year.

If you are feeling low you may think having a drink could be the answer, to help you relax or take your mind off things but it could make you feel worse…..

If you feel down and drink, symptoms of depression can get worse.

Up to 40% of people report using alcohol to self medicate for mental health reasons including anxiety, stress, social anxiety and depression. Whilst one or two drinks may help people to relax, drinking more than the recommended daily limit can make existing mental health problems worse or even cause them.


Alcohol affects the chemistry of the brain, increasing the risk of depression. If you drink to alleviate depression, your depression will almost certainly worsen.
Hangovers can create a cycle of waking up feeling ill, anxious, jittery and guilty leading to further self-medicating drinking leading to further anxiety.
There is now evidence that even a couple of days of heavy drinking can start to kill off brain cells, as happens with people who drink continuously.
 Long term drinking over recommended limits can even lead to:
  • psychosis -  hearing voices when there is nobody there
  • dementia - memory loss, rather like Alzheimer's dementia

Whilst self-medicating with alcohol can be counterproductive, there is lots you can do to alleviate symptoms of depression, anxiety and stress. All of the following not only help people recover, they also promote positive mental health and so help prevent depression:

  • Keep active. Walking, running, cycling, exercise, in fact anything that increases your activity levels will improve your mood. Only 15 minutes a day is enough to begin with.
  • Get a hobby. Find something that interests you and you enjoy doing and build time into each day for doing it. Creative activities such as painting, writing or playing music are especially effective as they also have a therapeutic value. But any activity you enjoy will help.
  • Talk to others. Tell someone close to you how you are feeling (chances are they have felt the same at some time!) If you cannot do this consider contacting your GP for some support.
  • Look after yourself. Research has shown that eating well can help to alleviate the symptoms of depression.
  • Treat yourself. Make sure you treat yourself to things that you normally enjoy, such as long soak in the bath, a haircut, a trip to the cinema or even a bit of chocolate
  • Learn to relax. Deep breathing is a simple but very effective method of relaxation. To use the technique, take a number of deep breaths and relax your body further with each breath. That's all there is to it! Aim to breathe out for longer than you breathe in, counting as you inhale and exhale. Counting helps you to keep negative thoughts away and so makes it easier to relax.
  • Seek medical advice. If you feel really low or unable to cope then seek help from the professionals. Your GP can refer you to a mental health professional that can support you to challenge the cycle of negative thinking associated with depression. A GP may also prescribe a course of anti-depressants which work on the chemicals in the brain and eases the depression. Contrary to what people may think they are NOT addictive and will help the depression to resolve more swiftly. If you feel you cannot wait to see you GP and need immediate assistance see the “where to get help” section”

 

70% of men who kill themselves have been drinking beforehand.

Mental health problems are far more common than is generally thought.  In fact, one in every four of us will experience a mental health problem in the course of a year.   Alcohol affects our thinking and reasoning ability; it removes inhibitions and can increase the risk of a depressed person making a suicide attempt. 
Whether you are worried about your own mental health, or you are a concerned family member, friend, acquaintance or professional, don’t be afraid to find out more and get help if needed. 
If you are seeking information or want the opportunity to share your feelings with someone, there is support available to give you the time and space to explore your situation, without judging or telling you what to do.
Where to get help:

 SANEline
Tel:  0845 767 8000
http://www.sane.org.uk/SANEline

SANEline is a national out-of-hours telephone helpline offering emotional support and information for people affected by mental health problems.  SANEline is part of the charity SANE, and is run independently of any NHS or other statutory services.
SAMARITANS
08457 90 90 90 in the UK and Northern Ireland
Email support: [email protected]
 New text service: You can now text Samaritans on 07725 90 90 90
 
Samaritans provides confidential emotional support, 24 hours a day for people who are experiencing feelings of distress or despair, including those which may lead to suicide. You don't have to be suicidal to call them, they are there to listen if you're worried about something, feel upset or confused, or you just want to talk to someone.  If you find it impossible to talk about your problems, then don’t. Email [email protected]

In addition to the telephone lines and confidential e-mail service, numerous local branches offer a face to face service. To see if there is a branch in your area visit the local branch section on the Samaritans web site (www.samaritans.org.uk).

NHS DIRECT
Telephone 0845 46 47 (or 0845 46 47 647 if calling from somewhere with a switchboard)

A 24-hour nurse-led help line giving information on all health matters, national organisations and counselling services. Information is also available on their web site www.nhsdirect.nhs.uk

Rethink Line
0207 840 3188 (10am -3pm Monday, Wednesday & Friday; 10am -1pm Tuesday and Thursday)
E-mail:  [email protected]
Website: www.rethink.org/how_we_can_help/advice_service_and_information/index.html

Provides expert advice and information to people with mental health problems and those who care for them; as well as giving help to health professionals, employers and staff.   

Isle of Wight Mental Health Crisis Team
01983 522214
If you are feeling depressed, feel you cannot wait to see your GP and need to access immediate support and advice you can contact the Mental Health Gateway Service.