WHAT TO LOOK FOR

Signs of Depression

• Prolonged sadness that doesn't go away

• Unable to concentrate 

• Disturbed sleep 

• Feeling unhappy or overwhelmed 

• Low motivation 

• Tiredness/Fatigue

• Withdrawn from life /work 

• Absenteeism

Signs of Anxiety

• High emotion / sense of panic 

• Trouble focusing 

• Racing thoughts 

• Shallow breathing

• Chest tightening 

• Avoiding things 

• Indecisiveness

• Nausea                                                                 

• If you are concerned please see your doctor.

WAYS TO IMPROVE MY WELLBEING 

The Mental Health foundation suggest the 5 ways of wellbeing: 

WHAT TO DO IF YOU ARE WORRIED ABOUT SOMEONE

It helps to have someone real and authentic to talk to... remember you don't have to solve the problem or try and be a professional, just be alongside and show a genuine concern.

Try the C.A.R.E.S approach and begin a conversation:

Calm yourself  – give full attention, don’t rush the person or yourself

•Ask how they are doing – listen carefully and intentionally                     " I've noticed you haven't been yourself lately - is there anything you would like to talk about?"

•Reflect back to them what you hear they are saying – without judgement

"So it sounds like you are really struggling..."

•Encourage the person to take a positive next step that may include professional help.

 " Is there anything I can do to help?... Have you thought about talking to someone about this?  It is a lot to carry on your own.."

• Support – them to achieve those next steps (as appropriate) and follow up 

"Would you like the to help to find the best source of support for you?"

" I will check in with you in the next day or so to see how you have got on" 

WHERE TO GET HELP 

* Go to your GP

​* Talk to a trusted friend family member

* Call or text 1737 to a trained counsellor  24/7, 365 days/year

* Depression Helpline:  0800 111 757​ or go online to www.depression.org.nz

* Call EAPworks: 0800 735 343 for a confidential appointment 

Build on these tips to enhance positive mental wellbeing 

1. Value yourself

You matter. Treat yourself with kindness and respect, and avoid self-criticism. Most of us to the very best with what we have to deal with. It's good to be your own best friend.

2. Be active and take care of your body

Taking care of yourself physically can improve your mental health. Be sure to:

• Eat nutritious meals
• Drink plenty of water
• Exercise, go for a walk - which helps decrease depression and anxiety and improve moods
• Get enough sleep. 
• Talk with your Doctor

3. Connect - surround yourself with good people

Make plans with supportive family members and friends, or seek out activities where you can meet new people, such as a club, class or support group. Invest time in your relationships.

4. Give

Volunteer your time and energy to help someone else. You'll feel good about doing something tangible to help someone in need — and it's a great way to meet new people.  Thank someone. Smile. Being part of a community feels good and you are really able to make a difference to the community.

5. Keep learning 

Try something new. Rediscover an old interest. Sign up for a course you have been putting off. Set a goal and take small steps toward it. Learning new things makes you feel good and can be fun. Make time for your hobbies and favourite projects, or broaden your horizons. Do a daily crossword puzzle, plant a garden, take dance lessons, learn to play an instrument or become fluent in another language.

6. Quiet your mind

Try meditating or mindfulness. Relaxation exercises can improve your state of mind and outlook on life. In fact, research shows that meditation may help you feel calm and enhance the effects of therapy. 

7. Take notice 

Be curious. Catch sight of the beautiful and the good . Notice the weather and the sky. Savour the moment - wherever and whoever you are with. Be aware of the world and what you are feeling. reflect on your experiences.

8. Keep it varied

Although  routines make us more efficient and enhance our feelings of security and safety, a little change of pace can perk up a tedious schedule. Alter your jogging route, plan a road-trip, take a walk in a different park, hang some new pictures or try a new restaurant.

9. Minimise alcohol and other drugs

Keep alcohol use to a minimum and avoid other drugs - alcohol is a depressant. Sometimes people use alcohol and other drugs to "self-medicate" but in reality, alcohol and other drugs only aggravate problems. 

10. Get help when you need it

Seeking help is a sign of strength — not a weakness. And it is important to remember that treatment is effective. People who get appropriate care can recover from mental illness and addiction and lead full, rewarding lives.

Here are some online tools that may help you:

MyCompass

This is an interactive self help online tool recently clinically reviewed and released by the Black Dog Institute in Australia. It covers all ages and has assessments and interactive tools to assist. Worth a look.

Mood GYM

An interactive self help program that provides cognitive behaviour therapy training to add in positive thinking and changing negative thought patterns

MindShift

Helps with anxiety, positive thinking and motivation, particularly in teens and young adults.

Beating the Blues  [NZ]

Treats depression and anxiety by using cognitive behavioural therapy (CBT). Talk to your doctor if you think Beating the Blues could be helpful for you (requires doctor referral).

www.depression.org.nz

An excellent website with a depression self test, information and personal stories of managing depression.

thelowdown.org

An interactive website for young people featuring a self-test, fact sheets, a moderated message board and video clips from popular musicians and high profile young sports people talking about their experiences of depression.

SPARX 

3D fantasy game for help with depression

Teaches skills to manage symptoms of depression, learning cognitive behavioural therapy techniques for dealing with symptoms of depression eg, dealing with negative thoughts, problem-solving, activity scheduling, and relaxation.

The Journal  [NZ]

Part of the National Depression Initiative – The Journal is designed to teach you skills that can help get through mild to moderate depression more effectively.

Happify

This app that allows you to boost your optimism, conquer negative thoughts, ease stress and even fix relationship friction. A questionnaire that covers your age, gender, health and employment and relationship status is used to customise the app to you. Science- based activities and games to beat stress and anxiety are then delivered.

CalmKeeper  [NZ]

App for iPhones. Designed by clinical psychologists, this app is designed to assist with managing anxiety and panic attacks by providing immediate access to tools to help you cope. Charge applies.

CALM Website, Computer Assisted Learning for the Mind  [NZ]

The website has tools for coping with stress and managing life.

MoodPanda

Lets you to measure your daily moods and track the scores over time.

My Happy Place

This app is a mood management tool that helps us train ourselves to recognise positive emotions in faces instead of negative emotions can improve our mood over time. Small charge applies.