These 3 Tips about Depression, Stress, and Emotional Mental Health are created by World Health Organization (WHO) and published by Meta / Facebook.
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Emotional Health
Support your well-being with resources from experts. If you are experiencing an emergency or emotional crisis, contact emergency services or a helpline immediately. Meta does not provide medical advice.
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Depression: What You Should Know
If you or someone you know might be suffering from depression, these tips can help.
* Recognize the signs
Depression is an illness in which someone experiences the following symptoms for at least two weeks: persistent sadness, loss of interest in activities that you normally enjoy, and an inability to carry out daily activities. People with depression may also experience symptoms such as loss of energy, changes in appetite or sleep, anxiety, difficulty concentrating or making decisions, restlessness, feeling worthless, guilty or hopeless, and thinking about self-injury or suicide.
* Don't feel bad about having depression
Depression is something that can happen to anybody. It isn't a sign of weakness. With depression, you may find that you're unable to accomplish as much as you usually do, but that's OK.
* Talk to someone
Talk to someone you trust about your feelings. Most people feel better after talking to someone who cares about them.
* Seek professional help
Your local healthcare worker or doctor is a good place to start. Depression can be treatable with therapy, medication, or a combination of these. If you feel suicidal, contact someone for help immediately. You can contact a helpline to talk to a trained volunteer, or talk to a friend or loved one for help.
* Connect with people and activities that you enjoy
Stay in contact with family and friends. Keep up with activities that you used to enjoy when you were well.
* Take care of your health
Exercise regularly, even if it's just a short walk. Stick to regular eating and sleeping habits. Avoid alcohol and illicit drugs, which can worsen depression.
* Write down your thoughts
Try keeping a journal of how you're feeling. It can help to put your thoughts down on paper, and you may learn from them. You can also keep track of things that you're grateful for.
Learn more about depression: https://www.who.int/health-topics/depression
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Managing Stress
"Stress" means feeling troubled or threatened by life. If you're experiencing stress, you're not alone. Everyone experiences stress at times. A little bit of stress is not a problem. But a large amount of stress can affect your body. These tips can help you or someone you know manages stress.
* Ground yourself
When thoughts and feelings become overwhelming, an exercise called "grounding" can help. Start by noticing your thoughts and feelings. Slow down and concentrate on your body. Slowly push your feet into the floor. Stretch. Slow your breathing, and focus on the breath going in and out. If thoughts start to distract you, refocus on your breathing. Give it your full attention.
* Unhook from difficult thoughts
Difficult thoughts or feelings can make it hard to focus on what's important. When this happens, start by noticing that a thought or feeling has hooked you. Then try to name it. For example, you can say, "I notice feelings of anger." Once you've noticed and named the thought or feeling, refocus: pay full attention to whoever is with you and whatever you're doing.
* Act on your values
Your values describe what kind of person you want to be. For example, some common values are "To be kind" and "To be patient". Aim to start each day by thinking of two or three values that you want to live by. Then use your actions to live by these values. Do whatever you can, no matter how small it might be, to act on your values.
* Be kind to yourself and others
Many of us aren't kind to ourselves when we're in difficult situations. If you're kind to yourself, you'll have more energy to help others, so everyone benefits. Try speaking to yourself kindly. Think about small acts of kindness that you could do when you see someone in pain, suffering, or struggling.
* Make room for your thoughts
No matter how severe the weather, the sky has room for it, and sooner or later, the weather always changes. We can learn to be like the sky and make room for the "bad weather" of our difficult thoughts and feelings without being hurt by them. Notice and name the thoughts and feelings. Breathe slowly and allow the feelings to be there. When you make room, the thoughts are still with you, but you can engage with the world around you.
* Practice these skills
Managing stress is an ongoing process. Every tiny step matters. The more you practice these skills, the better you will get.
Download an illustrated guide to managing stress: https://www.who.int/publications/i/item/9789240003927
Try a self-care, stress management chatbot: https://api.whatsapp.com/send/?phone=41798931892
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Coping With An Emotional Health Crisis
* Remember that you aren't alone
If you sometimes feel that life is so hard that it's no longer worth living, remember that you aren't alone. Many other people have gone through what you're going through and are alive today. You can get better. There are people who can help you.
* Talk about how you feel
It's OK to talk about suicide. It can help you feel better. Talk to a trusted family member or friend. If you practice a religion, talk to someone from your religious community who you trust.
* Join a support group
Join a self-help or support group for people who have personal experience of self-injury. You can help each other to feel better.
* Seek professional help
Experiencing suicidal thoughts or injuring yourself are signs of severe emotional distress. You aren't to blame, and it can happen to anyone. Talk to a professional, such as a doctor or mental health counselor.
* Get emergency help when needed
If you think that you or someone you know is in immediate danger, contact the emergency services or a crisis helpline.
Find more tips on handling an emotional crisis: https://cdn.who.int/media/docs/default-source/campaigns-and-initiatives/world-mental-health-day/2021/3_suicidal_thoughts_2021.pdf
Get tips on helping someone considering suicide: https://cdn.who.int/media/docs/default-source/campaigns-and-initiatives/world-mental-health-day/2021/4_suicide_for_friend_family_members_2021.pdf
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Talk To Someone Who Can Help
If you or someone you know wants emotional support, there are people you can talk to. Send a message to a friend or talk to someone trained to help.
Contact a helpline – Befrienders Worldwide: https://www.befrienders.org/
"Emotional Health" contains informational tips and resources from multiple sources, including mental health, academics, healthcare, and other third-party organizations. Facebook does not provide treatment, therapy, coaching, or medical advice. If you are experiencing an emergency or emotional crisis, contact emergency services or a helpline immediately.
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