Mental health is one of the most talked about topics today, with 1 in 6 people reporting that they have experienced a common mental health issue (such as depression or anxiety) in any given week in England1. While the main symptoms of these conditions are somewhat known, their day-to-day impact is less so. So, what is the relationship between depression and self-neglect?
What is depression?
Depression is a mental health condition that affects 1 in 10 people over the course of a lifetime. If you are living with depression, you may experience prolonged bouts of hopelessness and sadness and may lose interest in things you once enjoyed. You may also experience some physical symptoms like tiredness, loss of appetite or sex drive, aches and pains, and disturbed sleep2.
Many people living with depression also experience anxiety; in Britain, 7.8% of the population meet the diagnostic criteria for combined anxiety and depression3. If you are living with anxiety, your symptoms may look like feelings of restlessness or irritability, getting tired easily, difficulty concentrating, and having tense muscles4.
The importance of self-care
Self-care is dedicating time to do things that benefit your physical and mental health and help you to live well. It can include regular exercise, eating healthy and balanced meals, getting quality sleep, and doing things you enjoy5.
Depressive episodes can make self-care seem unattainable, which may lead to a drop in personal hygiene, a messy living space, and neglect of necessary tasks. Self-care can be one of the first things to fall to the wayside when you hit a low. Eating regular meals, cleaning your space and yourself, and finding time for the things you love may seem too draining when your energy levels are already low.
However, it is essential to prioritise taking care of yourself. Every act of self-care, no matter how small can have a significant impact, and can reduce anxiety, depression, and stress. It can also be beneficial to your physical health6.
Tips for maintaining self-care
1. Maintain a routine
Keeping to a routine can be demanding at the best of times, so when you are depressed, it can be easy to abandon your habits. However, keeping to the same daily routine can help make it easier for you to manage stress, sleep better, eat healthier, and be more active7. Making time for these things is crucial, so if you have already set aside a space for it in your day, it will be easier to stick to the behaviour.
2. Set small goals
Break down your tasks into smaller chunks so that they seem more achievable. For example, if you want to wash your hair, why not start with just getting in the shower or brushing it? Starting a task can often be the hardest part, so small goals may make the over-arching task seem easier to finish.
3. Be kind to yourself
While it can be tough to give yourself a break when trying to manage your depression, it is paramount. Avoid comparing yourself to your standard routine and try to focus on the things you can do, rather than what you cannot. Celebrating those things can make self-care seem a little less overwhelming.
4. Change the language you use
Instead of saying that you ‘have’ to do something, try switching to ‘I want to’. It seems like a small change, but it may make tasks seem more manageable and reduce negative feelings if you do not start a task. If you establish your willingness to do the task before you start, even to yourself, it may feel more attainable.
5. Change your location
When you can, change your environment to help break free from negative thought patterns. Whether it is going to a different room, going outside, or even going on a day trip or holiday, a change of setting can help encourage positive thinking and alter your perspective.
Lifestyle changes like this can be significantly impactful on wellbeing, and many people use a combination approach involving antidepressants like selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs). However, there is a need for the development of further treatments as up to 50% of people living with depression do not benefit from existing antidepressants8.
If you are living with depression, you could help researchers investigate potential new treatments. We are running clinical trials at our clinics in Lancashire, Merseyside, and West Yorkshire, and if eligible, you could receive up to £2,630 for your time and commitment, plus travel expenses and a full health check-up.
To learn more and register your interest in taking part, visit MAC’s depression study page.
References
2 NHS Inform – Depression | NHS inform
3 Mental Health Foundation – The most common diagnosed mental health problems: statistics
4 NHS – Signs of an anxiety disorder
5 National Institute of Mental Health – Caring for Your Mental Health
6 Mental Health First Aid – How and Why to Practice Self-care
7 Northwestern Medicine – Health Benefits of Having a Routine
