Lifestyle & Wellbeing Articles | Welford Solicitors

Warning Signs of Depression: How to Spot the Symptoms

Posted on April 4, 2022 by admin

Tags – Signs of Depression

Depression is a serious mental illness that can impact people of all ages.

It’s not just about being unhappy; it can cause feelings of sadness, hopelessness and despair that can last for weeks or months at a time.

Unfortunately, depression can also lead to problems with concentration, sleep and appetite, and in severe cases, suicide.

If you are worried that you or someone you know may be suffering from depression, it is important to be aware of the signs and symptoms.

In this blog, we will take a look at some of the common warning signs of depression and how to get help if you need it.

6 Warning Signs of Depression

1. Helpless Outlook

Depression can affect the way someone feels about life in general, and having a helpless outlook on life is a very common symptom. Other similar feelings include:

Not feeling worthy
Self hate
Inappropriate guilt

2. Issues With Sleep

You may stop doing things you like because you are tired.

Depression frequently comes with a loss of energy and an overpowering sense of tiredness and this might cause you to sleep too much.

On the other hand, depression and insomnia are frequently linked, with one occasionally leading to the other; they can also make each other worse.

Plus, other mental health disorders like anxiety may be worsened by a lack of good, restful sleep.

3. Feeling Irritable

People who are depressed may become irritated or furious over minor or insignificant issues. This frequently relates back to a person’s level of tension and fatigue, which makes it difficult to get through the day.

Irritability symptoms in men and women may manifest differently. Women often report experiencing anger one second, and then tearful the next.

Men’s depression may make them appear volatile or combative. A man’s failure to “get it together” and overcome depressive symptoms due to his gender-specific societal obligations might cause him to show irritability.

4. Lack of Concentration

From time to time, everyone has brain fog and forgetfulness.

Depression, on the other hand, frequently causes a person to be completely unfocused.

The inability to accomplish basic chores at work and at home is common among people who live with depression.

Plus, there may also be periods when the individual makes more mistakes than usual or has difficulty making decisions.

5. Change in Appetite

A person’s appetite may be significantly impacted by depression.

For some, depression can cause them to eat more, but for others, depression may cause them to lose their appetite entirely.

A change in appetite is a symptom that can have a detrimental influence on a person’s physical health, regardless of how depression affects his or her hunger.

Regardless of whether someone is able to reduce weight during a depressive episode, this method isn’t healthy. Keep in mind that depression may cause an increase in appetite and weight gain for some individuals.

6. Unexplained Pain

Not only does depression have an impact on a person’s mental health, but it may also have a detrimental influence on his or her physical health.

For instance, common warning signs of depression are the physical symptoms of unexplained aches and pains, with the most common complaints including joint pain, bloating, and backaches.

How to Get Help

If you are experiencing any of the signs or symptoms of depression, it is important to seek help from a GP.

Depression is a serious condition that can be effectively treated with therapy, medication or a combination of both.

If you think you may be depressed, the first step is to schedule an appointment with your doctor to discuss your symptoms.

Once you have been diagnosed with depression, your treatment plan will be tailored to your specific needs.

If you are worried about someone close to you, there are a few things you can do to help them get the support they need.

First, try talking to them about how they are feeling and see if they are open to discussing their mental health. If they are not ready to talk about it, there are other ways you can support them. You can offer to go with them to their doctor’s appointment or help them look for resources and information about depression.

For more information, please get in touch today.

In the meantime, check out our Court of Protection Solicitors here.

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Court of Protection Team Outing

Posted on March 4, 2022 by admin

On the 17th February 2022, the Court of Protection team were at the King Power stadium to see Leicester City come out 4 – 1 victors over Randers FC in the Europa Conference. It was a great atmosphere at the stadium which for the majority of the team was their first attendance to a live football match.

Mental Health Benefits of Having a Daily Routine

Posted on February 1, 2022 by admin

Tags – Mental Health Benefits of Having a Routine

There are a few tasks we have to do everyday, like working, cleaning, cooking, exercising and so much more.

And with all of this, it’s very easy to feel overwhelmed from time to time.

Sometimes, it may even feel like marking everything off your to-do list is impossible, but more so if you’re struggling with a mental health disorder, such as depression.

However, by establishing a daily routine, it will allow you to set aside some time to focus on tasks, and some time to focus on both your mental and physical health.

Simply, routines are important in every stage of life, from childhood to adolescence through to adulthood.

Essentially, routines help us to cope with change, create healthy habits and reduce stress.

Furthermore, studies have shown that daily routines have far-reaching mental health benefits like alleviating bipolar disorder and preventing substance abuse.

With that in mind, here are 3 of the main mental health benefits of having a daily routine and how to create one.

1. Promotes Healthy Habits

If you have a busy schedule, having a daily plan can help to promote healthy lifestyle habits.

For example, little changes like packing your lunch the night before work can help you to eat a balanced diet, or sleeping at the same time can promote a consistent sleeping schedule.

At the same time, you want to set aside time to focus on your physical health too.

Now, we’re not saying spend hours at the gym, but scheduling in a few minutes of high intensity interval training (HIIT) can help to boost your self esteem and improve your mood.

2. Alleviates Stress & Anxiety

If you suffer from stress or anxiety, it’s important to take a moment, sit down, identify what’s worrying you and address these concerns.

Positively, when creating a daily routine, this helps your bodies to adjust and signals what to expect.

In other words, creating predictable scenarios will help you to alleviate anxiety over the unknown.

To do this, journaling is a great way to establish a regular schedule, as well as start the process of mental restoration and wellness.

3. Combats Burnout

The more stressed you feel, the more likely you are to experience burnout, which in turn can cause emotional exhaustion, loss of productivity and poor relationships.

And even though it can affect people differently, burnout can lead to serious mental health issues over time.

Regardless of how busy you are, you can prevent burnout by:

Sticking to a routine
Taking breaks for yourself throughout the day

How to Create a Daily Routine

Before you start listing down all of the daily tasks you need to complete, remember to make your mental health a priority.

So, here’s how you can structure your daily or weekly schedule for optimal mental health.

And whilst it may not sound fun, structure can be quite liberating when you realise that it actually frees up your time and energy for the things that matter the most.

Please note, everyone’s routines will be unique to them, so make sure that it works for you, otherwise it will not be successful.

For creating your routine, include things like:

A set bedtime and wake-up time: try to go to sleep and wake up at the same time every day if possible. Doing so will help you fall asleep easier at night and to wake up in the morning, so you aren’t starting the day late and worse, feeling stressed.
Healthy breakfast: as they say, breakfast is the most important meal of the day and eating a nutritious meal in the morning will set you up with energy.
Exercise: working out is a really effective way and taking care of your mental health. So try and get in some exercise, even if it’s just a brisk walk.
Prioritise your to-do list: you may be tempted to get through the quick and easy jobs first, but the problem with this is that they may not actually be priorities. So, always do the most important thing first, not the easiest.
Appreciate the good things: to improve mental health, it’s a good idea to keep a gratitude journal where you can list a few things that you’re grateful for before going to bed.
Have fun: your routine also needs to include the things you do for pleasure everyday. We all have different ideas about what’s fun, so make sure you do things that make you happy.

Now, there’s so much more you can add and it may seem like a very long list.

But don’t worry, this isn’t to overwhelm you, it’s about making you more efficient so you have more energy and healthier habits.

All in all, keep in mind that creating a routine to support your mental health can involve some trial and error.

So, start by adding one healthy habit to your routine at a time and slowly build on this.

All it takes is 21 days to form a new habit, and the same can be said for setting a routine.

Basically, if you set and stick to a plan for 3 weeks, there’s a greater chance you’ll stick to this routine for a long time.

For more information, please get in touch today.

In the meantime, take a look at our Court of Protection Solicitors.

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The Best Vitamins to Boost Mental Health

Posted on October 18, 2021 by admin

Tags – Vitamins for Mental Health

For a long time, taking vitamin supplements has long been recognised as a great way to improve physical health.

After all, taking care of your body and eating a nutrient-dense, healthy diet will give you a better quality of life. But, vitamins play a crucial role in mental health too.

Research suggests dietary nutrients are important for brain structure and function, and improving nutritional intake can help reduce the risk or slow the progression of certain disorders.

Despite having a healthy diet, there could be some vitamins and minerals you might not be getting, and deficiencies can cause mental health problems.

For example, if you don’t eat salmon or other oily fish, you may need to take extra omega-3, which promotes heart health and improves brain function.

Consequently, when the body lacks certain vitamins, it can cause organs to grow weak and not work as well. And if the organs are not functioning properly, you’re more likely to develop conditions that affect both mental and physical well-being.

Let’s take a closer look at 6 vitamin supplements that can help boost mental health.

1. B Vitamins

B vitamins are known for their mood-altering properties and help you to function day-to-day with more clarity.

Mental health issues like memory loss, anxiety, depression and insomnia are linked to low levels of vitamin B1.

Vitamin B1 is used by the body to convert glucose into energy and without it, the brain will not be able to function normally.

Secondly, vitamin B12 is crucial in forming red blood cells and a deficiency can lead to problems in oxygen flow, which is likely to cause mood swings, paranoia, irritability, confusion and dementia.

When vitamin B12 intake is increased, it enhances the production of serotonin and dopamine, both play important roles in regulating a healthy mental state.

2. Vitamin C

Vitamin C is one of the more “well known” vitamins and many of us are aware of its immune-boosting properties.

Plus, those who are a bit more familiar with vitamins are likely to take vitamin C through tablets or orange juice when they feel flu-like symptoms.

But what many people don’t know is that vitamin C plays an important role in mental health too; there is a strong link between vitamin C and mood.

Surprisingly, those who lack vitamin C are more likely to experience depression and chronic fatigue compared to people with normal levels.

In fact, those with normal levels of vitamin C who take extra supplements see an improvement in mood and cognitive function, as well as experience fewer anxiety symptoms.

3. Vitamin D

Vitamin D is a great supplement for boosting mental health as it contributes to healthy brain function as well as other health benefits.

When tested, it was found that those who experience symptoms of depression have a lower-than-normal vitamin D level.

At the same time, people with low levels of vitamin D are more likely to experience mental health conditions than those with normal levels.

For most people, the sun is the primary source of vitamin D. But if you don’t live in a warm or sunny place, chances are you’re going to be in deficit.

If you suffer from mental health, you may have noticed symptoms get worse in the winter; vitamin D supplements can be beneficial in this instance.

4. Zinc

Zinc is an essential mineral the body needs for many biological and biochemical functions, such as the immune system and metabolism, and brain growth and development.

Studies reveal that zinc deficiency can result in reduced brain function and other behavioural disruptions, and taking zinc supplements can be effective in reducing mental health symptoms.

Because when your body lacks zinc, chemical messages are not easily passed around your body, hence why it can impact mental health.

Supplements aside, zinc can be found in oysters, lamb, chicken, milk, cheese, seeds and nuts, all of which are easy to incorporate into your daily diet.

5. Magnesium

Magnesium is an important mineral in our body that regulates and calms the nervous system.

Unfortunately, a lack of magnesium in the body can cause sleep problems such as insomnia, which will inevitably contribute to poor mental health.

However, increasing your magnesium intake can help with sleep and relax the muscles, as well as reduce symptoms of depression, premenstrual syndrome in women and hypertension with ADHD.

6. Omega-3

Omega-3 fatty acids are found in most fish and are more commonly found in oily fish like salmon, sardines and herring, but it can be found in nuts and seeds too.

It’s been found that mental health disorders like depression are less frequent in those that eat a fish-rich diet, suggesting it has a positive effect on mood disorders.

The reason being, fatty acids can travel easily through cell membranes where they can interact with cells responsible for controlling mood.

Plus, it improves cell membrane fluidity and boosts neurotransmitter function which contributes to a better mental state.

Finishing Thoughts

Overall, maintaining a healthy diet can help avoid deficiencies that cause mental health problems.

Whilst taking vitamin supplements is a great way to maintain a healthy diet, you should consult with a healthcare professional before you start taking them, especially if you’re on any existing medication to ensure it is safe and fits your needs.

Please contact us today to find out more.

In the meantime, check our Court of Protection solicitors services.

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Sleep and its Effect on 4 Mental Health Problems

Posted on September 13, 2021 by admin

Tags – Sleep and Mental Health

It comes as no surprise that sleep plays a critical role in both physical and mental health.

Unfortunately, if you don’t sleep well it’ll leave you feeling exhausted and irritated in the short term, but in the long term it can have some serious consequences.

So not only can sleep deprivation lead to poor mental health, existing mental health conditions can worsen too.

Don’t worry, you’re not alone – a lot of people have problems with sleep. Perhaps you’ve recognised one of these situations:

Finding it hard to fall asleep
Feeling extremely tired because you didn’t have a good sleep
Having an interrupted sleep because of nightmares or panic attacks, for example
Finding it hard to get out of bed
Sleeping more than usual, especially during times you should be awake

Consequently, if you don’t get a good quality night’s sleep then you are more likely to feel anxious or depressed.

Not only that, but poor sleep can make you feel lonely, because you don’t have the energy to see people or they don’t understand. You may find it hard to concentrate, find it hard to make decisions, or feel annoyed as you have no energy to do things.

It’s clear to see how big of an impact sleep has on mental health, here’s how it affects these 4 problems…

1. Stress

When you’ve been tossing and turning all night, you’ve probably noticed the bad mood you’re in the next morning.

And when you’re feeling irritable, even the most minor stresses of everyday life can feel harder to cope with.

So a poor night’s sleep makes it difficult to deal with stress, making you more frustrated and short-tempered, which not only affects you but those around you too.

On the other hand, if you’re constantly missing out on good sleep, this in itself can turn into the source of your stress; for example, you know you need to get a good sleep but then you feel worried that you’re not going to be able to fall asleep.

2. Anxiety

With anxiety, sleep plays a part in too ways:

Suffering from anxiety can result in more sleep disturbances
Sleep deprivation can develop feelings of anxiety

For this reason, if you’re experiencing problems with your sleep you should not leave it too long before you seek help. Otherwise this can turn into a vicious cycle that can be hard to break out from.

In addition, coping with symptoms of anxiety can be a lot more difficult when you’re feeling tired and make other anxiety disorders much worse; i.e. PTSD.

But even mentally healthy people can have feelings of anxiety if they’ve had a poor sleep; as they’ve not slept properly, they feel agitated and anxious.

3. Depression

Having issues with your sleep is a common symptom of depression.

However, not getting enough or proper sleep can cause depression too.

Research reveals that those who experience insomnia are more likely to develop depression than those who get good quality sleep; this suggests that improving sleep can lessen people’s chances of developing depression.

Fortunately, those who are diagnosed with depression (and therefore get treatment), will notice an improved quality of sleep and thus be able to manage their depression better.

Things like:

Talking with a therapist
Keeping a regular sleeping pattern
Careful naps (20 minute power naps)
Exercising regularly

Will all help to get a better night’s sleep.

4. Bipolar Disorder

If you’ve been diagnosed with bipolar disorder, you’re probably familiar with sleep disturbances like insomnia, nightmares and irregular sleep/wake cycles.

As with the above conditions, sleep can be a symptom of bipolar disorder as well as be the cause of the condition.

Consequently, those with bipolar disorder and get poor quality sleep can have symptoms of mania or hypomania.

As such, if you have bipolar disorder and are having difficulties sleeping, make sure you speak with your doctor so they can help.

Wrapping Up

Understandably, you may be feeling overwhelmed after reading how important sleep is and how it can affect mental health.

The good news is though, finding ways that can improve your sleep will go a long way in relieving symptoms – of course it’s not a cure, but it will play a part in your recovery.

If you’d like to know more, contact us today.

Please check our Court of Protection services in the meantime.

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Our Top 5 Tips for Dealing With Guilt

Posted on August 18, 2021 by admin

Tags – Dealing With Guilt

Think back to your whole life so far.

There must be a thing or two that you really regret.

It’s okay, we’re all human and can make some mistakes – it’s a normal part of growth.

Yet, sometimes we find guilt will just creep up on you, take over your whole mind and before you know it, you’re in emotional turmoil.

As an emotion, guilt holds a lot of power.

But that’s not necessarily a bad thing, as it helps you acknowledge your behaviour and drive your motivation to be a better person.

And sometimes, it can help you to go back to the root of the problem, and fix what you could have done differently.

So on one hand, guilt can actually promote positive growth but at the same time, it can linger and stop you from ever moving on.

Not sure how to deal with your guilt?

Don’t worry, here are our top 5 tips to help you move on…

1. Rationalise Your Guilt

Guilt is only worth feeling if it helps us to grow as people, especially if your behaviour was offensive to others in the past.

When guilt helps us to recognise our mistakes, this is known as healthy or appropriate guilt.

For example, let’s say you feel guilty for working a crazy 80 hour work week and you’ve neglected your family because of it – guilt serves a purpose and helps you to correct it.

However, it’s not always easy to have a healthy development towards guilt and we can suffer from unhealthy or inappropriate guilt.

As an example, let’s say you’ve just eaten six chocolate bars in a row – guilt could be a way to signal your brain that this was a little extreme.

Behaviours like these can be harmful to your overall well being – so rationalise the purpose of this guilt and use it to your advantage – to realign your moral or behavioural compass.

2. Make Amends

If you know you’ve done something wrong, try to find a way to put the situation right, the sooner the better.

The longer you leave it, the more you’re letting guilt build up.

Consequently, this can result in anxiety for you, doesn’t solve the situation at hand or end the pain for anyone.

To make amends, make sure your actions are useful to who you’re trying to build a bridge with.

For example, if you missed an important task at work and a colleague was left picking up the pieces – rather than just taking them out for lunch in an attempt to say sorry, take accountability for your mistake, say that you were to blame and help them with their work – which will be far more valuable for you both.

3. Learn From Your Mistakes

You won’t always be able to make amends with every situation though.

Sometimes, our mistakes cost us our closest relationships and unfortunately, combined with sadness it can feel impossible to escape.

Before you can leave the past behind, accept it.

Then ask yourself, what led to the mistake? Are there any triggers you can notice that made you behave in that way?

And, what would you have done differently? Are there any behaviours you could work on?

Recognising these will help you to be a better person in the future and not repeat the same mistakes.

4. Be Present

Try to be present and focus on now.

At the end of the day, you can’t change the past.

So, stop thinking about what could have been and concentrate on what is.

No matter how many different scenarios you play in your head, what’s been done cannot be reversed and by constantly worrying about it, you’ll only increase your anxiety.

Instead, think about how you can control your actions in this very moment and live mindfully moving forward.

5. Understand, Nobody’s Perfect

Not even the closest people to us can live a perfect life.

We all make mistakes somewhere along the line which can leave us feeling guilty from time to time.

However, once you realise what you’ve done wrong – just accept it – you’re only human.

Don’t engage with your mind’s self-blame: “I should have known.” “I should have acted differently.”

You’re not perfect. And neither am I.

Be aware of your guilt of course – often it’s trying to tell us something about ourselves.

But as we mentioned in tip 1, rationalise your guilt and don’t punish yourself.

The Takeaway

Guilt is a very common emotion that everyone experiences, so don’t worry, you’re not alone.

When you find yourself feeling guilty, ask yourself – is the guilt trying to correct your behaviour or is it a heightened response to a situation that no longer matters?

Above all, make sure you try to make amends and tie up any loose ends so that you can truly move on.

Get in touch today to find out more.

Please check our Court of Protection Solicitors page, in the meantime.

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