Most people feel low sometimes but it’s affecting your life, there are things you can try that may help some of the many causes of low self-esteem including an unhappy childhood where parents (or other significant people such as teachers) were extremely critical. Feeling low is common after distressing events or major life changes. But sometimes periods of low mood happen for no obvious reason you may feel tired, lacking confidence, frustrated, angry, and worried.
DEPRESSION
Depression is a mental health disorder characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in daily activities. It can significantly impact one’s emotions, thoughts, and behavior, often leading to various emotional and physical problems. Depression is treatable, and early intervention can help improve the quality of life.
Depression is among the most treatable of mental disorders. Between 70% and 90% percent of people with depression eventually respond well to treatment.
MENTAL HEALTH
Mental health refers to a person’s emotional, psychological, and social well-being. It affects how individuals think, feel, and act, and also influences how they handle stress relate to others, and make decisions. Mental health is important at every stage of life, from childhood through adulthood.
Common mental health conditions include anxiety, depression, bipolar disorder, and schizophrenia. Factors such as genetics, trauma, life experiences, and biological influences can impact mental health. Promoting mental health involves self-care practices, therapy, medication when needed, and supportive environments.
Mental health is more than the absence of mental disorders. It exists on a complex continuum, which is experienced differently from one person to the next, with varying degrees of difficulty and distress and potentially very different social and clinical outcomes.
ANXIETY SYMPTOMS
Anxiety symptoms can manifest both physically and emotionally, varying from person to person. Common physical symptoms include a racing heart, rapid breathing, sweating, trembling, dizziness, and muscle tension. Emotionally, individuals may feel excessive worry, restlessness, fear, and a sense of impending doom. Anxiety can also lead to difficulty concentrating, irritability, and trouble sleeping. These symptoms often arise in response to stress or perceived threats, even if the situation may not warrant such an intense reaction. If anxiety becomes overwhelming or persistent, it can interfere with daily life and may require professional support.
Here are a few ways to manage anxiety:
Deep breathing can calm your nervous system. Techniques like box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds) can help reduce anxiety. Being present and mindful of your thoughts, feelings, and sensations can help you stay grounded. Apps like calm or Headspace can guide you through meditation.
Exercise releases endorphins, which are natural mood lifters. Even a walk outside can help alleviate anxious feelings.
Writing down your thoughts and feelings can help you organize them and understand triggers or patterns, in your anxiety.
Maintaining a balanced diet, regular sleep, and limiting caffeine or alcohol can help reduce symptoms of anxiety. If anxiety becomes overwhelming or chronic, consulting a mental health professional like a therapist or counselor can be very beneficial.
PANIC ATTACK
Panic attacks can feel terrifying, especially for people who have never experienced one before. However, they are usually harmless physically, even though the experience may feel life-threatening. Panic attacks can occur as part of anxiety disorders, such as panic disorder, generalized anxiety disorder, or post-traumatic stress disorder (PTSD), but they can also happen in response to high stress, trauma, or certain medical conditions.
If you experience recurrent panic attacks, it may be helpful to seek medical or psychological support. Techniques such as breathing exercises, grounding techniques, and mindfulness can help reduce the intensity of an attack when it occurs. Therapy, especially cognitive-behavioral therapy (CBT), is often effective in managing and preventing panic attacks.
Stress
Stress is the body’s natural response to a perceived challenge or threat. It triggers a physical, mental, and emotional reaction, often referred to as the “fight or flight” response. This reaction prepares the body to deal with the situation by releasing hormones like adrenaline and cortisol which increase alertness, energy, and focus.
While short-term stress can be beneficial in certain situations (e.g., helping you react quickly to danger or meet deadlines), prolonged or chronic stress can lead to negative health effects, such as anxiety, depression, weakened immune function, and cardiovascular problems. Stress can be caused by various factors, including work pressure, personal relationships, financial difficulties, or health issues.
