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Section > Stats

Stats > Stat > Insight 1

Brits report feeling stressed every day

Insight no 2

of Brits feel more stressed than pre-pandemic

Stats > Stat > Insight 3

Brits have an anxiety disorder

Staring at the ceiling, tossing and turning in bed or randomly wide awake at 3am? Having trouble sleeping is common. A global sleep review found that [up to one-third](https://www.nature.com/articles/s41562-020-00965-x.epdf) of us struggle to get the recommended 7 hours of sleep each night. 

The pandemic has also impacted our sleep, with [recent research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7744844/) showing that the majority of us are getting poorer quality sleep than before Covid-19.

So, what can we do to sleep better? 

## Why is sleep so important?

‘Good sleep is essential for your body and mind to function properly,’ says Dr Saloojee. ‘It’s as important as regular exercise and a healthy diet. Sleep helps us to feel alert and refreshed and can help us[ maintain a healthy weight](/your-health/5-things-you-need-to-know-about-sustainable-and-healthy-weight-loss-according-to-a-doctor/) and stave off diseases. 

‘In contrast, poor sleep has negative effects on the body and can lead to reduced concentration, weight gain and an increased risk of problems such as heart disease, obesity and diabetes. Chronic sleep problems can also negatively impact our mood and mental health.’ 

[Trouble sleeping](/your-health/5-sleep-problems-to-discuss-with-a-doctor/) is linked to a wide range of factors, from mental health problems like depression to shift work and [stress](/your-health/3-ways-stress-can-disturb-your-sleep/). 

This is why it’s important to explore the particular reasons for your own sleep problems – especially if it lasts more than a couple of months.

## How much sleep do I need?

‘Most adults need between 7-9 hours of sleep at night to function optimally,’ says Dr Saloojee. ‘Children need even more.’

Getting a good night’s sleep is vital, so it’s worth taking seriously and prioritising your sleep as much as you can.

## What are some common sleep problems?

- Difficulty falling asleep
- Waking up at night and having trouble falling back asleep
- Waking up early in the morning

[Sleep problems](/your-health/5-sleep-problems-to-discuss-with-a-doctor/) can also include night terrors, nightmares and walking or talking in your sleep. All these things can also disrupt the quality of your sleep.

Sleeping poorly and[ being tired](/your-health/why-am-i-always-tired/) during the day can sometimes make us feel anxious around bedtime, which, in turn, can make it even harder to fall asleep. This can create a negative spiral where you associate sleep with stress rather than rest.

If this is the case for you, it’s important to work on reducing your stress levels – either with self-care or by speaking to a doctor or therapist.

## What is deep sleep and how do I get more of it?

‘When we fall asleep, our bodies follow a sleep cycle that is divided into 4 stages,’ says Dr Saloojee. ‘Deep sleep is known as the most physically restorative stage of sleep.’ 

‘The first 3 stages are all called non-rapid eye movement (NREM) sleep and the fourth stage is called rapid eye movement (REM) sleep.’

![Sleeopcycle table](//images.ctfassets.net/h8qzhh7m9m8u/jMrYx0959I0CCMJdg0PeM/a8787c14f4130cb44c8b9144144a86bc/Sleeopcycle_table.png)

### Stage 1 NREM – lightest sleep
This is when your body is beginning to relax and you’re falling asleep. You might experience slow, rolling eye movements, sudden jerks or muscle spasms. At this stage, you can wake up easily

### Stage 2 NREM – light sleep
This stage is a period of light sleep before you enter deeper sleep. Your heartbeat slows and your body temperature begins to drop. Stage 2 usually lasts the longest of the 4 stages.

### Stage 3 NREM – deep sleep
Stage 3 is the period of deep, restorative sleep that helps you feel more refreshed the next day. Your heartbeat and breathing are at their lowest rate. It’s much harder for you to be woken up at this time.

### Stage 4 REM – deepest sleep
The last stage is REM sleep, the deepest stage of sleep. It first happens about 90 minutes after you’ve fallen asleep. Your eyes move rapidly from side to side behind your eyelids, your heart rate increases and your brain becomes more active. This is when most of your dreaming occurs.

Each sleep cycle lasts 90-120 minutes and will repeat several times during the night until you wake up. NREM usually makes up 80% of each cycle. 

‘Having good sleep hygiene – or a regular sleep routine – can help improve the quality of your sleep and increase the deeper NREM sleep that helps you feel refreshed the next day,’ says Dr Saloojee.

## How can I sleep better?

Dr Saloojee recommends these tips for a good bedtime routine and getting better, deeper sleep:

### During the day 

- __Keep your sleep routine as consistent as possible__
Our internal body clock regulates our sleep cycle, controlling when we feel tired or alert. The clock operates on a 24-hour cycle, known as the circadian rhythm. 

Keeping a consistent sleep and wake time, even on weekends, will help keep your circadian rhythm on track. 

- __Spend time outdoors__
Getting some sun (or artificial bright light) during the day helps keep our circadian rhythm healthy. Research has shown that daily light exposure increases sleep quality and duration at night, too.

### During the evening

- __Be mindful of caffeine__
Try to avoid caffeine in the late afternoon and evening. Caffeine stimulates your nervous system and keeps you alert, which you don’t want at night. Caffeine levels in your body can remain elevated for 6-8 hours and can significantly impact your sleep quality.

- __Watch your [alcohol intake](/your-health/what-does-alcohol-do-to-your-body/)__
Drinking can also negatively affect your sleep. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/) has shown that while alcohol can make you sleepy at first, it may interrupt your sleep later at night and in the early morning. Drinking has also been linked to [snoring](/your-health/how-to-stop-snoring/).

- __Turn down the lights__
Avoid too much light – including blue light from your TV, phone and laptop – in the evening as this can trick your circadian rhythm into thinking it’s still daytime. This in turn reduces hormones like melatonin, which helps you relax and sleep well. 

- __Wind down before bedtime__
Relaxing in the evening will help to lower your stress levels and potentially prevent a racing mind before bed. Take a bath or shower, read a book, listen to music, try meditation or do some [breathing relaxation](/your-health/3-breathing-exercises-a-psychologist-recommends/) techniques.

### Just before bed
- __Increase your chance of uninterrupted sleep__
If you live with a snorer or know the daylight wakes you early, small changes can make a big difference. Make sure your bedroom is dark and quiet – use thick curtains, blinds or an eye mask and earplugs. 

### When you wake up
- __Keep a sleep diary__
Make a note of when you sleep badly and when you sleep well. This will help you identify potential triggers or factors and will be useful if you talk to a doctor.

## What if my sleeplessness is becoming a long-term problem?

If you’re regularly having problems sleeping, you may have insomnia. 

Speak to a doctor if:

- You’ve already tried some simple lifestyle solutions 
- Your insomnia has lasted a few months or more
- Your sleeping problems are making it hard to cope with your daily life

A doctor will be able to help identify and advise on the possible causes of your insomnia and give guidance on good sleep hygiene. They may refer you for talking therapy like cognitive behavioural therapy (CBT), which may help uncover the underlying reasons you’re having trouble sleeping.  

In rare situations, a doctor may prescribe medication. In the case of chronic sleep disorders, you may be referred for an investigation in a sleep laboratory. This might include an in-depth analysis and monitoring of your sleep.

__This article has been medically reviewed by Dr Roshaan Saloojee, a Kry GP.__


kry.co.uk   >       article page >          CTA

See a doctor about sleep

Kry.co.uk > Your health >  How to sleep better 

 How to sleep better 

How much sleep do you need and what helps you get a better night’s sleep? Read our guide with a doctor’s tips on how to sleep better

How to sleep better | Kry

Everyday mental wellbeing

Depression affects around 264 million people worldwide.  Recent UK figures  show that almost 1 in 5 adults (19.2%) experienced depression during the coronavirus crisis in 2020 — a figure that almost doubled from around 1 in 10 (9.7%) before the pandemic. People most affected included younger adults aged 16-39 years, women, those with financial worries and people with disabilities.  

‘There are many factors  that may contribute to depression,’ says Madeleine Gauffin, Licensed Psychologist and Psychotherapist at Kry. ‘But social isolation, lockdowns, money and health worries during the pandemic are further factors, causing more people to feel depressed.’

There are some simple, daily practices that science has shown may positively affect your mood, if you practice them regularly. Here’s a toolkit to get you started.

## 1. Find time to head outside every day

‘Lack of sunlight can cause seasonal affective disorder (SAD) in some people,’ says Gauffin. ‘This is a type of recurring depression with a seasonal pattern.’ It’s not certain what causes SAD, but some theories suggest a lack of light in winter may affect mood-regulating chemicals in the brain. Typical symptoms include persistent low mood, irritability, feelings of despair, lack of energy, sleeping for longer than normal, craving carbohydrates and weight loss or gain.   

__Tools to use daily__ 

- Get as much daylight as possible.  Even a short daily walk can be beneficial. Natural light is the most important cue for maintaining circadian rhythms (the body’s natural sleep/wake cycle).  A lack of sunlight can throw this internal body clock out of sync and by affecting sleep and appetite, make symptoms worse
- Spend time in nature. One study showed that just 10 minutes spent sitting or walking in a natural environment can have a positive impact on mental wellbeing  

## 2. Get moving (and your heart pumping)

Exercise can support your mood if you have depression and is especially useful for people with mild to moderate depression. 

This doesn’t have to mean sweating for hours. It could be as little as a daily 20-minute walk. According to a recent meta-analysis, exercising for a total of 150 minutes each week can reduce the risk of depression by a third.

‘Exercise is important if you’re feeling depressed,’ says Gauffin. ‘Moving physically has an energising effect,’ she explains. ‘The less you move, the more lethargic you feel. Try and do some exercise that gets you out of breath every day such as dancing, stretching, walking or running. If you find it hard to motivate yourself, arrange to meet a friend for a socially distanced walk.’  

__NHS recommends...__
- Each week, aim to do 150 minutes of moderate activity (like brisk walking, gardening, rollerblading) or 
- 75 minutes of intense activity (including jogging, aerobics, walking up the stairs) weekly or
- A combination each week — to maintain your health

## 3. Connect with friends and family as often as you can

‘One of the reasons people are finding it hard to cope during the coronavirus crisis is because they can’t spend time with friends and family in the same way as they did before,’ says Gauffin.  

A US study found that confiding in friends and social connection generally has a protective effect against depression (it also found that reducing time watching TV and napping in the day also help to lower depressive symptoms).

__Tools to use daily__

- Talk to friends regularly on the phone or Zoom
- If you don’t feel like talking, check in with friends over text
- Join an online art, book or music club. Or, find a local mental health support group
- See friends in person where possible, depending on the restrictions in your area

## 4. Avoid processed foods and sugar

‘If you’re feeling low or depressed, you’re less likely to cook healthy meals,’ says Gauffin. ‘And, if you eat a lot of processed foods, sugar and carbohydrates, you may feel worse.’ One of the reasons for this is that processed and sugary foods can lead to blood sugar highs and lows, which many people find affects their mood. 

A recent review of the scientific literature on food and depression  reported that the most beneficial diet to reduce depression contained plenty of vegetables, fruit, fibre, fish, wholegrains and legumes and was low in processed foods and sugar. 

__Tools to use daily__

- Make sure you eat a wide variety of whole foods
- Aim to get enough of the micronutrients magnesium (like green leafy vegetables, low-fat dairy, nuts and seeds), folate (including legumes, asparagus and beetroot) and B vitamins (such as eggs, seafood, dairy products and leafy greens) as these were found to be associated with lower rates of depression 
- Try to avoid cutting out entire food groups, unless advised to do so by a doctor or dietitian. This was associated with higher rates of depression. It’s not possible to prove causality but cutting out food groups can affect your health in other ways too, so it isn’t a good idea to do so before discussing it with a medical professional 

## 5. Consider Cognitive Behavioural Therapy (CBT)

CBT is a talking therapy that can help you to change the habitual thought patterns that might be playing a part in your depression.  

‘CBT can be very helpful in treating depression,’ says Gauffin. In fact, a large body of scientific evidence has shown that CBT is effective in treating low mood.  In one recent meta-analysis  of 91 studies, it was shown that CBT interventions showed a larger short-term decrease in depression compared with other treatments. 

‘When you start CBT, you write down your thoughts, feelings and behaviours and then look for connections between these and your depression,’ says Gauffin. ‘This helps you to become more aware of your thoughts and actions.’

__Tools to use daily__

- A GP can refer you for CBT on the NHS. This can teach you the behaviours and practices you can use every day to help stop the thought patterns that may be affecting your mood. These include challenging thinking patterns, breathing techniques and journaling

## 6. Explore the art of mindfulness  

Mindfulness is about paying attention to the present moment. It involves observing your breath, thoughts and emotions, without any judgement. 

By focusing on your breath and bodily sensations, even if a negative thought creeps in, you can let it go. ‘You can apply mindfulness to any situation, including making a cup of tea and washing the dishes, right through to meditation,’ says Gauffin.

‘Mindfulness can help with depression,’ says Gauffin. ‘But it requires consistency, consciousness and commitment. To be effective you need to commit to practicing it daily. Even 10 minutes every day will make a difference but it may take a couple of weeks to notice improvements.’

__Tools to use daily__

- Practice daily mindfulness of breathing meditation — even if it’s only for 10 minutes a day. This will help you observe your thoughts and emotions and, in time, see that they will pass and cannot hurt you 
- A mindful pause and deep, belly breath is available to you at any time of the day. This can help you stop and observe your emotions when you’re feeling overwhelmed by them
- Try to be more mindful in everyday life by focusing on one task at a time, be that washing the dishes or finishing a report for work. This helps you become more grounded in the present moment. That in turn may help reduce the catastrophising and ‘what ifs?’ that can lead to depressive thoughts

Read more about how to [deal with a panic attack](/your-health/6-causes-of-panic-attacks-and-expert-tools-for-how-to-cope/)

## 7. Practice yoga 

Yoga’s psychological benefits have been proven to help increase mental energy and improve mood.  In one study, it was shown that doing yoga for 60 minutes three times a week increased  levels of gamma-aminobutyric acid or GABA, a chemical in the brain that helps regulate nerve activity and mood.

__Tools to use daily__

- Start with a little and often approach if you’re just beginning yoga, such as a few sun salutations each day. A recent study showed that when participants practised the Sun Salutations (12 physical postures done as a flowing sequence) every day for just 20 minutes, they felt mentally calmer, more relaxed, well rested, refreshed and joyful after 14 days 

## Should you see a doctor about your mood?

Sometimes, all the lifestyle changes in the world won’t impact the way you’re feeling — and that’s okay. Don’t beat yourself up, there is help available so seek it sooner, rather than later.

See a doctor if you experience symptoms of depression for most of the day, every day, for more than 2 weeks.  

Symptoms of depression  include:
- Continuous low mood or sadness
- Feeling hopeless and helpless
- Feeling tearful
- Feeling irritable, guilty and intolerant of others
- Having no motivation or interest in things
- Difficulty making decisions
- Moving and speaking more slowly
- Changes in appetite and weight
- Sleep disturbances
- Lack of energy 
- Low sex drive
- Unexplained aches and pains
- Feeling suicidal – if you feel like this, you must always seek help

If you think you have depression, a Kry doctor can assess your symptoms and suggest a plan of action to help you feel better.

__This article has been approved by Dr Rhianna McClymont, Lead GP at Kry and Madeleine Gauffin, Licensed Psychologist and Licensed Psychotherapist at Kry.__


Kry.co.uk > Your health > Help for depression — 7 daily tools to improve your mood

original (17)

If the pandemic or winter’s dark days have affected your mood, these simple tools have been shown to help day-to-day mental health

Help for depression — 7 daily tools to improve your mood

General health

General health and seasonal

Most of us cry from time to time. It’s a healthy way to express how you’re feeling and release built-up stress or sadness. Some people cry more than others, but sometimes, it can become excessive. If you’re crying for no reason or more than you’d like, it’s important to know that help is available if you need it.

## Why do we cry?

There are [3 types of tears](https://www.psychiatrist.com/pcc/psychiatry/diagnosis-and-management-of-crying/): basal, reflex and emotional. 

__1. Basal tears__ are important for eye health. They stop the eyes drying out and protect eyesight.

__2. Reflex tears__ happen in response to irritation. When we get something in our eyes, our eyes will water with reflex tears to wash away the dirt.

__3. Emotional tears__ happen when we feel strong feelings, like sadness caused by grief or pain, happiness or joy. Lots of animals, like us, make tears to keep their eyes healthy, but emotional crying is [uniquely human](https://pubmed.ncbi.nlm.nih.gov/29687400).

‘Scientists think that crying helped us develop social bonds by letting others know we needed help,’ says Dr Oyefeso. ‘If someone’s crying, people are likely to be kinder and more understanding towards them.’

## Can crying make me feel better?

Shedding tears is a natural reaction to negative or positive feelings. ‘Crying is a sign that you’re processing emotions,’ says Dr Oyefeso. 

‘It increases endorphins, the feel-good hormones that improve your mood. It can also help you relax by decreasing stress hormones like cortisol. This is why you might feel much better after a good cry.’

Other benefits of crying include:
- Helping us feel more connected to our emotions
- Boosting the immune system by [producing antibodies that help fight infections](https://www.mdpi.com/1660-4601/17/13/4911/htm)
- Reducing pain by releasing neurochemicals
- Helping process grief

## Why do I cry so easily? 

Everyone is different when it comes to how easily, how often or why we cry.

‘Babies and young children cry when tired, hungry or frustrated, as they can’t communicate any other way. Teens may cry more due to hormonal changes, and adults might cry more during times of intense stress or sadness,’ explains Dr Oyefeso.

Although crying is usually a natural response to emotional triggers, feeling like you’re crying for no reason can be worrying. There are several key reasons why this can happen:

### 1. Mental health problems
Crying more often, or without knowing why, may be a sign of a mental health condition like [depression](/depression/), [postnatal depression](/medical-advice/mental-health/postnatal-depression/) or [bipolar disorder](/medical-advice/mental-health/bipolar-disorder/). 

‘If you’re worried your crying is due to a mental health condition, speak to a doctor or therapist,’ says Dr Oyefeso. ‘They can help you understand what’s going on and identify the best way to address it.’

### 2. Hormones
Hormonal imbalances can cause changes in mood that might cause you to cry more easily. Changes in hormone levels caused by pregnancy, [menopause](/your-health/lets-talk-about-menopause-and-mental-health/) or premenstrual syndrome (PMS) can all impact your mood.

### 3. Medication
Sometimes medications can cause changes in mood as a side effect. If your medication causes mood swings, speak to a doctor. They may be able to alter your dosage or switch you to a different medication.

### 4. Exhaustion
Physical and emotional exhaustion can lower your threshold for crying, so getting plenty of rest can help. 

### 5. Pseudobulbar affect (PBA)
PBA is a condition that causes uncontrollable crying or laughing. It can affect people with Parkinson’s disease, [Alzheimer’s disease](/medical-advice/neurological-disorders/alzheimers-disease/), traumatic brain injury or [stroke](/medical-advice/cardiovascular-diseases/stroke/).

‘Medication can help regulate outbursts if you have PBA, so if you’re struggling, talk to a doctor or mental health professional,’ Dr Oyefeso advises.

## How do I stop crying?

Crying is an important self-soothing mechanism, but sometimes it’s not always convenient to let the tears flow. Dr Oyefeso shares some tips on how to temporarily stop crying:
- Take deep breaths or try some [breathing exercises](/your-health/3-breathing-exercises-a-psychologist-recommends/)
- Pinch your nose or hold your breath for a few seconds
- Distract yourself by thinking about happy memories or something funny

Remember, while these are temporary techniques to stop crying in the moment, it’s not a good idea to stifle your tears all the time. Crying can be a beneficial way to cope with stress.

## When should I seek help?

There are some more serious symptoms to look out for:
- Crying more than usual
- Crying and feeling hopeless or exhausted
- Feeling like you can’t stop crying
- Crying and feeling like you’re going to throw up or have a panic attack
- Crying and blurred vision or chest pain – this could be a sign of a heart attack

‘There are many possible causes of excessive crying, so always see a doctor to determine any underlying medical conditions. Once a medical condition has been ruled out, there are a few different treatment options,’ says Dr Oyefeso.

‘One option is [talking therapy](/your-health/is-talking-therapy-for-me/), which can help you understand and process your emotions healthily. You may also be prescribed medication to help regulate your mood.

‘Whatever treatment option you choose, it’s important to remember that help is available if you find yourself struggling to control your tears,’ reassures Dr Oyefeso.

__This article was medically reviewed by Dr Adenekan Oyefeso, a psychologist at Kry.__


Section > Call out > GP CTA for content

Speak to a GP

kry.co.uk > Why am I crying for no reason? A therapist’s guide

Why am I crying for no reason?

Have you ever found yourself crying for no particular reason? Or are you wondering why you can’t stop? Learn why it might be happening and what help is available.

kry.co.uk > Meta information > Why am I crying for no reason? A therapist’s guide

Why am I crying for no reason? A therapist’s guide | Kry

Medical review

Dr Adenekan Oyefeso

Psychologist and Clinical Lead for Mental Health at Kry

Why am I crying for no reason? A therapist’s guide

We know that exercise can boost your mood, increase self-confidence and help you relax. But did you know that it can also act as a stress reliever?

There’s evidence to suggest that exercise can improve how you deal with stress. When you exercise, your brain releases endorphins, which are feel-good chemicals that help you to feel less stressed and anxious. Physical activity also reduces levels of the stress hormones in your body, like adrenaline. 

Interestingly, moderate to intense exercise actually spikes your cortisol levels, which play a role in managing your body's “flight-or-fight” response. But in this case, the cortisol can be beneficial, helping you regulate your blood pressure during vigorous exercise. 

## 7 stress-relieving workouts  
The next time you’re feeling overwhelmed and stressed, step away from your phone, laptop or TV and try these exercises. 

### 1. Yoga
It may come as no surprise that yoga is one of the best exercises to relieve stress. One study found that yoga has an effective role in reducing stress, anxiety and depression. 

Yoga involves postures with controlled breathing, which can help you relax and manage stress and anxiety. It can also help activate your parasympathetic nervous system, which is responsible for rest, relaxation and recovery. 

So, for the days when you don’t feel like going for a run in the cold or dark, find a comfortable spot where you can be alone and uninterrupted. Or join a regular class to commit yourself to a routine. 

### 2. Strength training 
You may have considered taking up strength training – also known as resistance training – for its physical benefits. But have you ever considered how these activities can be a great stress reducer? 

Strength training boosts the production of feel-good endorphins as well as giving you the feeling of accomplishment for lifting a heavier weight than you did last time. One study found that strength training twice a week for 8 weeks reduced worry and anxiety symptoms among young adults.  

And you don’t even need equipment to reap the benefits of strength training. Try common bodyweight exercises, like squats, sit-ups or push-ups.

### 3. Swimming
As well as being a great full-body workout, swimming is a fun and effective way to relieve stress. Swimming also releases neurochemicals in the brain that make the body feel good. One study found that, compared to running, swimming was more effective in reducing cortisol. 

Submerging your whole body in water can also be therapeutic – the repetition of a swimming stroke gives you something to focus your mind on. 

### 4. A brisk walk in nature
We know that the great outdoors can do wonders for your mental health, but research suggests that taking a walk-in nature can reduce your stress levels too. A new study discovered that a 60-minute walk in nature reduced activity in the stress-processing area of the brain. 

As well as giving you the opportunity to take a break, taking a walk in nature allows you to breathe in the fresh air, loosen up and move your body and give you time to think. 

### 5. Dancing 
If you love dancing, the good news is that this type of physical activity reduces stress. A new study found that dancing for at least 150 minutes per week reduced stress, depressive symptoms and anxiety. 

As well as being a great cardiovascular activity, many types of dance require you to get physically close with a partner, which can help release a chemical called oxytocin. One study found that tango dancing may be as effective as mindfulness meditation in reducing stress, anxiety and depression. 

### 6. Something you just love doing
The best exercise you can do for stress relief is a favourite sport or any activity you enjoy doing. Whether it’s playing a game of football or tennis, doing a physical activity can distract the mind and activate neurotransmitters, like dopamine and serotonin, which enhance your mood and ease stress and anxiety. 

The same goes for any kind of activity you like, such as gardening. There’s evidence to suggest that gardening 2 to 3 times a week can lower stress levels and promote better wellbeing.  

### 7. Stretching
There are times when you just need to take things slow and stretch and breathe. What’s more, it’s always a good idea to warm up before starting each activity and stretch out your muscles to avoid injury. 

And if you were thinking of rushing off somewhere after a workout, think again. Stretching your muscles afterwards can reduce tension and relieve stress, as well as help lower your stress levels and bring your cortisol levels down.  

## When to speak to a doctor 
Always speak to a therapist or doctor if you’re struggling to cope with your feelings or symptoms of stress. It’s always a good idea to seek help if stress is negatively impacting your daily life.


Kry.co.uk > Your health > 7 of the best stress-relieving workouts

Stress relief workouts

There’s growing evidence that exercise can relieve stress. Read on to discover what exercises can help you relax and let off steam 

Kry.co.uk > Stress relief workouts > Meta information

7 of the best stress-relieving workouts | Kry UK

kry.co.uk > medical reviewer

Dr Bryony Henderson

Lead GP at Kry

7 of the best stress-relieving workouts – according to the research

Whether you’ve just started talking therapy or are only considering it, taking action to look after [your mental health](/your-health/talking-about-mental-health-with-a-gp/ "Talking about your mental health") can feel like a big step. It’s a good idea to start thinking about what you’d like to get out of therapy and how to get the most value out of the experience. 

## What is therapy?
Therapy is a form of psychological treatment that involves talking about your thoughts, behaviour and emotions with a trained therapist. It can be a really useful way to help you deal with or overcome mental health problems such as [depression](/medical-advice/mental-health/depression/), [anxiety](/medical-advice/mental-health/anxiety/) or [stress](/medical-advice/mental-health/stress/). 

There are a number of different types of therapies, but some are more suitable for certain types of problems. People will also be more suited to certain types of therapy, so there’s no one-size-fits-all approach. 

The person delivering the therapy will depend on the type and intensity, but they can be counsellors, therapists, psychologists or psychiatrists.

To help make your experience of therapy as useful as possible, here are 7 things to consider before, during and after therapy. 

## What to consider before you start therapy

### 1. Make sure talking therapy is the right thing for you now 

[Talking therapy](/your-health/is-talking-therapy-for-me/ "Is talking therapy for me?") may be a good idea if you need help coping with a challenging life situation or a mental health problem. But you don’t have to be going through a crisis to try it – it can also help support your personal development. Sometimes, just talking to someone who isn’t a friend or family member can be a helpful healing process.

It’s worth noting that having therapy is a commitment, and it requires work from your side. Consider whether you feel ready to talk and open up about your feelings. Therapy often requires you to talk about the most personal of things and this can be hard to do if your emotions are still very raw. 

It’s important to remember that therapists are trained to help you navigate your experiences, thoughts and feelings at a pace that suits you. They’re there to help in a way that makes you feel psychologically safe and comfortable. 

### 2. Understand the type of therapy you’re getting 

There are several different types of therapy – from CBT therapy to group therapy – and it can be hard to know which is best suited for you. Doctors recommend certain types of therapies for specific issues, so it can be helpful to speak to a GP or a specialist about your options. It can also be useful to read about each type so you can make a judgement on which is most suited to your personality and preferences. 

### 3. Think about what you might want to achieve 

Ultimately, you’re doing this to help yourself, so think about what you want to get out of therapy. You may want help coping with a traumatic experience, [processing grief](/your-health/a-therapists-advice-for-coping-with-grief-in-your-own-way/) or developing techniques to [lower your anxiety](/your-health/need-help-for-anxiety-here-are-your-questions-answered/) levels. It can even be helpful to write your thoughts down so both you and your therapist are clear about what your goals are.

## How to maximise your time during therapy

### 4. Make sure you have a comfortable and private set-up 

Therapy involves talking about personal thoughts and issues. So, if you’re trying digital therapy and having your sessions from home, make sure you have a comfortable, private setting. If you don’t feel comfortable or think people are able to listen in, it can be very hard to properly open up and get the most out of a session. 

Equally, if your session takes place outside the home, make sure that you’re comfortable in that environment.

### 5. Try to be open and honest with your therapist 

This can be one of the hardest parts of therapy, but discussing your thoughts and feelings openly is key. Therapy should be a safe space where no judgement is passed and your therapist will work to help create this atmosphere. 

Don’t worry if you don’t feel like this immediately, as it can sometimes take a while for this trust to develop. It’s also important that you aren’t afraid to tell your therapist if you feel some things aren’t working. This can really help them personalise your therapy. 

### 6. Set realistic expectations 

Try to remember that therapy isn’t a magic bullet that will solve your problems immediately. It can be a long process – usually between 6-8 sessions, while some people may need therapy for a longer period. 

However, if you don’t find it helpful, or after this time you don’t feel that you’re getting out of it what you’d like, you can talk to your therapist about making a change in the type of therapy you receive. You can also speak to a doctor who may be able to help with changing your therapist or exploring other options.

## What to think about after therapy 

### 7. Try to take your learnings with you

Therapy can be a great way for you to see things more clearly, but your session will only take up a small proportion of your week. To really benefit, try to take your learnings from each session with you and implement some of the techniques you learn into your everyday life. It can help to write these down so that you can reflect on them at a later stage. Speak to your therapist about some practical ways to help you do this. 

## When should I speak to a doctor or therapist?

If you’re interested in therapy, it’s a good idea to speak to a doctor. They can help you find the best option for you. 

It might be a good idea to speak to a doctor or therapist if:

- You’re feeling low on a regular basis
- You’re struggling with anxiety or stress
- You’re experiencing [depression](/medical-advice/mental-health/depression/) or another mental health issue
- You need support with [grief](/medical-advice/mental-health/grief/), a difficult life change or a traumatic experience

__This article has been medically reviewed by Dr Bryony Henderson.__


kry.co.uk > Your health > 7 ways to get the most out of therapy

How to get the most out of therapy

Talking therapy can feel daunting, particularly when you don’t know what to expect. Read our guide on the steps you can take to get the most out of it

kry.co.uk > Your health > Meta info > How to get the most out of therapy

7 ways to get the most out of talking therapy | Kry UK

Medical reviewer

Dr Alessio Platania

7 ways to get the most out of therapy 

For many of us, the Covid-19 pandemic has caused a dramatic shift in the way we work. Unpredictable workloads, less social interaction and, for some of us, the demands of running a home alongside our jobs has caused our [stress levels](/your-health/physical-signs-of-stress-on-the-body/) to rise. 

In 2019, [the World Health Organization](https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases)  highlighted [burnout](/your-health/7-early-signs-of-burnout/) caused by chronic workplace stress as an occupational phenomenon. A recent report by [YouGov and Microsoft](https://query.prod.cms.rt.microsoft.com/cms/api/am/binary/RWxzz5)  found that 30% of UK employees are working longer hours and 53% feel they must be available all the time. 

## Why are we so stressed at work?

‘One of the most common triggers for stress is an unhealthy psychosocial work environment,’ says Kry Psychologist Dag Härdfeldt. That’s the interpersonal and social interactions that influence our behaviour and development at work. 

‘In many work situations, we encounter unclear expectations, shifting requirements, a blurred work-life balance and a lack of respect for free time,’ adds Härdfeldt. Concern about redundancy and the unpredictability of the future can also fuel our feelings of stress and overwhelm. 

## How can I better manage my workplace stress?

To help you cope better and manage feelings of work-related stress, Härdfeldt has these 5 tips for coping with the biggest stress triggers.

### 1. Stress trigger: Blurred work/life balance

__Suggestion__: Establish clear boundaries

Besides the more obvious advice like limiting your access to emails or work calls, Härdfeldt recommends making changes at home to help you establish clearer boundaries between work and time off.

‘Everyone’s situation and kryng space will be different, but try to isolate your work zone when you’re not on the clock,’ says Härdfeldt. That means steering clear of using your laptop in bed or taking work calls from the sofa when you can.

‘Our brains are conditioned to respond to our physical environment and the activity that takes place within them,’ says Härdfeldt. ‘It’s because of this that we often recommend to people with sleep disorders that the bedroom should only be used for resting or sex.’ 

### 2. Stress trigger: Unrealistic time management

__Suggestion__: Break down your work into main and sub-goals

One of the key triggers of stress is poor time management. Härdfeldt explains that this is often due to the uncertainty of deadlines, how long different aspects of your job might take and how far you think you should have progressed. 

‘Try breaking down your tasks into main goals and sub-goals,’ Härdfeldt suggests. The main goal is the end result – for example, a presentation. The sub-goals are the small goals you need to achieve to get there. 

‘The key difference between a main goal and a sub-goal is that it’s harder to determine when you’ve reached your main goal, or it can feel like you’re never properly finished. You can always keep improving or practising a presentation, for instance,’ explains Härdfeldt. ‘With sub-goals, you can create them in such a way that they can be divided into complete and not complete.’ 

The idea behind this is to help reduce the amount of decisions your brain needs to process. By dividing the whole task into manageable chunks, it’s much easier for your body’s stress system to cope. 

### 3. Stress trigger: Changing or overwhelming workloads

__Suggestion__: Learn to say no (even if it’s uncomfortable)

Sometimes saying no to things is necessary. But evidence has shown that saying no is more difficult for people who skew towards the ‘agreeableness’ end of the personality scale.

‘Agreeableness is related to an increased sense of empathy, kindness and compassion,’ Härdfeldt explains. ‘More agreeable people tend to say yes to reduce the chance of conflict.’ 

The first step to learning how to say no is to sit with the emotions that come up when you do it. Then, it’s about learning how to accept these emotions in order to build up your tolerance.

‘If you want to become better at it, practise just saying no. You don’t owe every person an explanation,’ says Härdfeldt. Of course, when talking to someone like your manager you may want to explain further, but keep it direct and clear: ‘At the moment I’m working on X, so no, I can’t do Y right now. I can get to it on Thursday.’ 

### 4. Stress trigger: Fewer social interactions

__Suggestion__: Don’t forget to check in with your colleagues 

Working remotely has affected how we socialise with our colleagues. Instead of impromptu coffees and quick catch-ups in the kitchen, we’re operating in a more functional way – working autonomously or scheduling focused video meetings. It means we have less time for those ‘water-cooler moments’. 

‘One of the most impactful things peers can do is attempt to understand their colleagues’ work situations,’ says Härdfeldt. ‘It needn’t be a grand gesture, but something as small as asking someone from a different department what their workload is like will show your support.’ 

Instead of getting straight into emails when you switch on your laptop, take a minute to check in with a colleague. You might find it’s a simple destresser for both of you.

### 5. Stress trigger: Unpredictability of your work environment

__Suggestion__: Ask your manager for support

Remember that your boss is there to support you, so schedule a regular one-to-one with them and use that time to raise any concerns you’re having.

‘It’s part of your manager’s responsibility to ensure that your psychosocial work environment isn’t having a detrimental effect on your mental health,’ advises Härdfeldt. ‘If you’re a manager yourself, show an interest in your employee’s specific work situation and ask if they have everything they need to perform their job properly.’  

## When to get professional help with work-related stress 

If you’re constantly feeling stressed or overwhelmed at work, it might be time to seek professional help. 

‘My advice is to talk to a doctor about your stress levels before you experience burnout. The sooner you put preventive measures in place, the better the prognosis is,’ explains Härdfeldt. 

‘If you feel your stress is getting worse, don’t try to push through it. Sometimes a period of sick leave is the best option, even if that might be difficult to accept. Severe burnout could alter your working capability in the long run.’ 

If you’re concerned about feelings of stress or overwhelm, book a meeting with a doctor to help identify the causes and the best support you can access.

__This article has been medically approved by Dag Härdfeldt, Kry psychologist.__


kry.co.uk > Your health > A therapist’s guide to coping better with work-related stress 

A therapist’s guide to coping better with work-related stress 

Why are we so stressed at work? Kry psychologist Dag Härdfeldt explains and shares useful tips for managing workplace stress

kry.co.uk > Your health >A therapist’s guide to coping better with work-related stress 

How to cope better with work-related stress | Kry

How to cope better with work-related stress – a therapist's advice

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‘Menopause has always been a disruptive time for women, but as is the case with so many other women’s health issues, it’s been disregarded and under-researched. Now it’s a recognised phenomenon,’ says Dr Elisabeth Rosén, a Kry doctor and gynaecology specialist.

Mental health difficulties during perimenopause and menopause are so widespread that some researchers have proposed a new term to describe them: ‘menopause distress’. The symptoms are described as significant and persistent, yet different enough to other depressive diagnoses to warrant their own label.

‘Around 70% of women experience some sort of mental health impact during menopause,’ says Dr Rosén. ‘But the good news is that these symptoms tend to go away when the body gets used to the new hormone levels.’ There’s also plenty you can do to look after yourself and get professional help.

## What are perimenopause and menopause, and how do I know they’re happening?

Entering menopause happens once you haven’t had a menstrual bleed in 12 months. The average age of menopause is 51. ‘Perimenopause is the time before and around menopause. It starts on average 4 years before menopause, but it can last longer than that,’ Dr Rosén explains.

Menopause happens as a result of a decline in ovarian function, which leads to a change in the production of the female sex hormones oestrogen and progesterone. 

‘The most obvious sign of perimenopause is changing periods – initially shorter and shorter cycles, followed by irregular and heavy bleeds,’ says Dr Rosén. Look out for these symptoms, which are often linked to reduced oestrogen levels:

- Sweating and hot flushes
- Tiredness and insomnia
- Vaginal dryness
- A [decreased libido](/your-health/8-causes-of-low-libido-a-doctors-guide/)
- Psychological symptoms like irritability, low moods, a lack of motivation, aggression, difficulty concentrating and stress
- A relapse of previous psychological illness

## How do perimenopause and menopause impact our mental health?

The exact link between perimenopause and mental stress is yet to be established. ‘We do know that hormonal fluctuations and changing oestrogen levels can affect and interact with the neurotransmitters of the brain, which in turn impacts our mood,’ says Dr Rosén. 

There are two main ways that hormonal changes are thought to have a psychological effect:

### Reduced oestrogen 

Oestrogen affects your mood because of its impact on the levels of serotonin in your brain. ‘Serotonin is a hormone that stabilises your mood and promotes happiness and wellbeing,’ Dr Rosén explains. ‘When the levels of oestrogen go down, so do the levels of serotonin, which explains why you might feel closer to tears, a bit low or even depressed.

‘The oestrogen drop comes in phases, which can make the psychological problems more pronounced. When the body has acclimated to the new hormone levels, your mood tends to stabilise, only to suddenly worsen again the next time the oestrogen drops.’

### Reduced progesterone

The other female sex hormone, progesterone, has a calming effect. ‘Decreasing progesterone levels can lead to sleep issues, low moods, irritability and anxiety,’ says Dr Rosén.

On top of the impact of hormonal changes, many women find that the physical symptoms of menopause have a negative impact on their mood, too. ‘It’s tough to walk around worrying about sudden hot flushes, to not get the sleep you need, to be unable to enjoy sex to the same extent and to get used to a new weight, for instance,’ acknowledges Dr Rosén.

A growing body of research is now pointing to a potential link between vasomotor symptoms in particular – that’s night sweats and hot flushes – and changes in cognition and brain function in menopause. It’s possible that treatment of these physical symptoms could also relieve some of the cognitive difficulties.

## What mental health problems are most common in perimenopause and menopause?

Anxiety, mood swings and depressive symptoms are common problems during this time. ‘The difficulties can be quite pronounced and often seem to appear out of the blue, which can make them more difficult to deal with,’ says Dr Rosén.

Oestrogen doesn’t only impact serotonin levels, it can also affect our cognition. As a result, during perimenopause, it’s common for people to experience:

- Forgetfulness 
- Brain fog
- Brain fatigue
- Difficulty concentrating
- Frustration as a result of the above, which can then negatively impact our mood

You are 2-5 times more likely to experience depressive disorders during perimenopause than during the late premenopausal years. For some, emotional exhaustion can make everyday tasks difficult. 

‘Around 25% of people experience psychological problems they need professional help with, and many find the psychological changes during perimenopause more difficult to manage than the physical symptoms.’

## How might perimenopause and menopause impact our sleep?

‘Many perimenopausal women experience sleep problems, including those who have never had issues with sleep before,’ says Dr Rosén. ‘Changes to oestrogen and progesterone levels impact other hormones that are responsible for regulating your body temperature, which can cause intense night sweats. The hormone changes themselves, as well as anxiety, can also make it difficult to sleep, and it’s not unusual to wake up suddenly in a panic.’

However, these symptoms can often be treated and alleviated, which can not only improve sleep but also prevent mental illnesses that long-term insomnia can contribute to. 

## Are there any other risk factors for mental health issues during menopause?

Midlife is a time when many of us go through life-changing experiences and events. Life stressors and adversity can contribute to mental health difficulties, which is why psychotherapy or cognitive behavioural therapy (CBT) can help. In addition, people who have experienced depression previously are at higher risk during perimenopause.

## What should you do if you’re struggling with your mental health during menopause?

There are many things you can do to improve your chances of a positive menopause transition. Dr Rosén advises the following:

1. [Read up about perimenopause](/your-health/7-signs-of-perimenopause-a-doctors-guide/) so that you’re able to identify symptoms and know what to expect.
2. Try to accept and manage the psychological difficulties – let yourself feel your emotions while also trying to find peace.
3. Identify situations that trigger negative emotions and try to avoid them.
4. Allow yourself to take things more slowly throughout this period of your life, as perimenopausal problems tend to be more difficult to manage if you’re stressed.
5. Exercise regularly. Research shows that physical activity has a positive effect on both physical and mental health during perimenopause. It also releases endorphins and other feel-good hormones.
6. Eat a well-balanced diet. 
7. Use techniques like meditation or yoga to help lower stress levels. 
8. Maintain a good sleep routine, keep the bedroom cool and keep extra bed sheets close by to improve your chances of a good night’s sleep.
9. Tell family and friends how you’re feeling – they can be a huge support during tough times.

## What if I feel like I need professional help?

If these habits don’t relieve your symptoms, reach out for professional help. Depressive symptoms are very common during perimenopause, and a doctor will be able to guide you through your options, including talk therapy, antidepressants, HRT or a combination. 

For many people, a mixed approach is best. While in many countries, HRT is currently only prescribed for night sweats and hot flushes, some recent studies suggest it might also help prevent depression in perimenopause. Options like family therapy can also be helpful. 

‘The physical consequences of reduced hormone levels can’t be reversed, even if HRT may postpone the reduction by a few years, while local oestrogen tends to help with vaginal dryness,’ says Dr Rosén. 

‘But psychological problems tend to ease off and eventually go away when the body has adapted to the new levels of oestrogen.’ 

__This article has been medically reviewed by Dr Elisabeth Rosén, a Kry doctor who specialises in gynaecology and obstetrics.__

kry.co. > Call out

See a GP about menopause and mental health

kry.co.uk > Your health > Let’s talk about: menopause and mental health

Menopause

Why do so many people feel low during perimenopause and menopause? What can you do if you’re struggling? Get expert advice from a Kry gynaecology specialist

kry.co.uk > Meta information > Let’s talk about: menopause and mental health

Let’s talk about: menopause, anxiety and mental health | Kry UK

Life events

Let’s talk about: menopause and mental health

The weeks and months after giving birth can be a vulnerable time for new parents. If you think you may be suffering from postnatal depression, here’s how you can find help.

### Quick facts
- Depression among new mothers has almost tripled since the start of
the pandemic
- Up to a third of new fathers can experience depression, yet only 1 in 5
seeks help
- Support and therapy are available through your doctor

Having a baby can be one of the happiest times. But it can also be stressful — one that can bring feelings of confusion, loneliness and for many, depression.

‘Adjusting to motherhood can be a challenge under normal circumstances,’ says Dr Elisabeth Rosen, medical doctor at Kry.

‘But giving birth during a pandemic presents extra concerns — social distancing, changes in hospital procedures and worries about exposure to Covid-19, can make women feel even more susceptible to anxiety and depression.’

### You’re not alone

Postnatal depression is a common problem that affects 1 in 10 women in the UK, within a year of giving birth.

A new study shows that depression among expectant and new mothers has almost tripled since the start of the coronavirus pandemic – going from 15% to 41% of new mothers. It also showed moderate to high anxiety rose from 29% to 72% in pregnant women and new mothers.

### Postnatal depression or ‘baby blues’?

‘It‘s perfectly normal for many women to experience what‘s commonly known as the ‘baby blues‘ in the first week or so after giving birth,‘ says Linda Karlsson, Licensed Psychologist at Kry.

‘This can last anything from a few days to a week or so.‘ Typical symptoms include feeling emotional and bursting into tears for no apparent reason, feeling irritable or touchy, low mood, anxiety and restlessness.

‘If you’re still feeling low after 2 weeks, this may be a sign of postnatal depression. This can also affect fathers and partners.’

### Symptoms of postnatal depression

Postnatal depression can occur at any time in the first year after giving birth. ‘All women are different and not all women with postnatal depression get all the symptoms,’ says Karlsson. If you get any of the symptoms below, talk to a doctor or psychologist.

__Main symptoms include:__
- Persistent depression, sadness and low mood
- Lack of energy and feeling tired all the time
- Lack of enjoyment and interest in the wider world

__Other symptoms may also include:__
- Problems sleeping at night and feeling sleepy during the day
- Difficulty bonding with your baby
- Withdrawing from other people
- Lack of concentration and finding it hard to make decisions
- Disturbing thoughts, for example, about hurting your baby or suicide

### How your hormones can affect your mood after childbirth

‘We don’t know exactly why postnatal depression occurs,’ says Dr Rosen.
‘But one of the reasons (although there’s no conclusive evidence for this) may be the rapid drop in the hormones oestrogen and progesterone straight after you give birth.’

‘Low progesterone can cause anxiety, mood swings, irritability and depression,’ says Dr Rosen.

‘The drop in oestrogen can also trigger depression and anxiety. While the
increase in the calming, bonding hormone oxytocin (that [occurs during breastfeeding](/your-health/breastfeeding-whats-happening-in-your-body/)) should help to compensate for this, it seems that in some women this doesn’t happen. Once you stop breastfeeding, hormones should gradually go back to normal.’

Be aware, though, that postnatal depression can be triggered by many other factors, and it differs from person to person.

### Breastfeeding and emotions

Some women who are breastfeeding experience abrupt dysphoria, or negative emotions like sadness, depression, anxiety and irritability just prior to the moment milk is released. This is a condition called Dysphoric Milk Ejection Reflex (D-MER).

These feelings are usually brief and pass in 30-90 seconds. While they can be distressing, it can be reassuring to know that these are not a sign of postnatal depression.

But if you‘re experiencing postnatal depression, D-MER will be harder to handle.

So it’s important to get help from a doctor or a psychologist.

### Who’s at risk of postnatal depression?

Some people will be more at risk of developing postnatal depression — these include:
- Women (and men) with a history of mental health issues, particularly
depression
- A history of mental health problems during pregnancy
- Having no close family or friends to support you
- A poor, troubled or abusive relationship with your partner
- A history of substance abuse
- Lack of sleep after the baby is born
- A stressful or traumatic labour
- Feeling overwhelmed and worried about being a parent
- Having experienced recent stressful events like a bereavement or
separation from your partner
- Experiencing the baby blues
- Financial worries

### Postnatal depression in men

It’s not just women who are at risk of developing postnatal depression – men can get it too.

Until recently, it was believed approximately 10% of new fathers experience postnatal depression. But a recent study suggests this figure might be as high as 27%. Yet fewer than 1 in 5 fathers who were depressed sought help, and a third had considered self-harm.

The study showed that while many women are screened for postnatal depression, the mental health of fathers is rarely assessed. What’s more, postnatal depression in men may show itself in different ways, like anger, irritability, working longer hours and drinking too much.

Read more about the signs of [depression in men](/your-health/signs-of-depression-in-men/).

### Help for postnatal depression

‘To meet the criteria for postnatal depression, symptoms need to last for at least 2 weeks,’ says Dr Rosen. ‘It usually happens between 4 and 6 weeks after giving birth, but may be any time after pregnancy. ‘There is an expectation of women that they should feel super-happy after having a baby, but many women are hesitant to admit they don’t feel this way.

‘In fact, it’s common for new parents to feel depressed, confused, frustrated, tired and disillusioned — that’s nothing to feel ashamed of.‘Support and treatments are available, so speak to a doctor, who can help you to work out what are the best options for you.’

In the UK, many healthcare visitors have been trained to recognise postnatal depression and can help advise you on strategies that can help.
‘Whatever you do, don’t suffer in silence,’ says Dr Rosen. ‘If you think your partner is having problems, encourage them to get help too.’

### Postnatal depression self-help

__Talk to family and friends__. Tell them how you’re feeling and don’t be afraid to ask for help with things like looking after the baby, so you can catch up on sleep or have a night in with friends.

__Find local support__. If you don’t have anyone to turn to, for example, you’re a single mother with no friends or family close by, look for local support groups. A doctor should be able to help you find one in your area.

__Rest__. Try not to be a perfectionist. It doesn’t matter if your house doesn’t look immaculate, or if not all the chores are done. It’s more important that you catch up on sleep and rest when you can.

__Eat healthily__. Having a baby makes demands on the body. So eating a healthy diet and exercising regularly (or when you can) is crucial. If you haven’t the energy to go shopping or cook properly, ask friends and family to help out until you get back on your feet again.

### Expert help available

__Psychological therapies__. Your doctor can refer you for a course of therapy with a psychologist. Cognitive behavioural therapy (CBT) is shown to be effective in treating postnatal depression.

__Medication__. Antidepressants may be recommended in certain cases where
depression is severe and other treatments haven’t helped. Your doctor will
advise you on the safest options to take if you’re still breastfeeding.

If you have a history of mental health issues or depression, or a family history, talk to a doctor or mental health team if you’re thinking about having a baby.

Your doctor should arrange for you to be seen regularly in the first few weeks after giving birth.

__This article has been approved by Dr Elisabeth Rosen, medical doctor, Kry__


Kry.co.uk > Your health > Help for postnatal depression

Help for postnatal depression

If you think you may be suffering from postnatal depression, here’s how you can find help

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It’s difficult to watch someone you care about struggling with an eating problem, and it can be hard to know how to help. Recent global estimates suggest up to 8% of people have an eating disorder at any point in time.  Sadly, the numbers have also risen during the Covid-19 pandemic.  

Right now, being a source of support is more important than ever. Taking steps to better understand eating disorders is a useful strategy to support someone kryng with one. 

## What is an eating disorder? 

An eating disorder is a mental illness that can affect people of any gender, age, race, religion, body shape or weight. While they are more prevalent among women, men can have eating disorders too.

‘Eating disorders are a symptom of an underlying pain or inner conflict,’ says Madeleine Gauffin, Licensed Psychologist and Psychotherapist at Kry. ‘Patients try to control things within themselves by controlling external factors, like food.’ 

‘One of the main qualities with eating disorders is being very disciplined, which might manifest as exercising excessively, restrictive eating or having a lot of anxiety about specific foods or food in general.’

## What are the common types of eating disorder?

### Anorexia nervosa (AN) 
Where someone tries to control their weight by not eating enough, exercising too much, or both.

### Bulimia nervosa (BN) 
Where someone loses control over how much they eat, then takes extreme action to avoid gaining weight.

### Binge eating disorder (BED) 
Where someone eats big portions of food until they’re uncomfortably full.

## What are the warning signs of an eating disorder?

While each case is different, many people have similar patterns of behaviour. ‘It very often starts with cutting out certain foods, such as sugar, fat or meat,’ explains Gauffin. 

‘You may have noticed that your friend or relative is significantly lowering the number of calories they eat or eating extremely small portions, which may be signs of anorexia. On the outside this might seem “healthy”, but it can be covering something deeper, like an eating disorder.

'When someone is kryng with anorexia, there’s no realistic understanding of what nutrition the body really needs to be able to function. The focus is on getting as few calories as possible.

‘Bulimia and binge eating present differently, but the catalyst for the behaviour is often the same. These illnesses are still governed by control.’ 

Eating a lot of food very quickly and eating alone might be warning signs of binge eating disorder.  Following careful eating schedules, making frequent trips to the bathroom and excessive exercising can be signs of bulimia. 

People may withdraw and completely isolate themselves. ‘This is often a consequence of food being such a universal part of our lives,’ says Gauffin. ‘Many environments are triggering.’ 

## How can I help support someone with an eating disorder?

While we may have good intentions, offering unsolicited advice to your loved one may cause more harm than good. The most important thing is to listen and be there for them.

### 1. Try not to be confrontational
Accusing someone of not eating enough or demanding they seek help isn’t helpful at all,’ says Gauffin. ‘Try to find another way to connect with the person. Say, “I’ve noticed that you seem to be cutting out certain foods and I’m worried about you,” or simply, “How do you feel today?”’ 

### 2. Consider your own language around food
Kryng with an eating disorder can be exhausting. Many people might experience an inner monologue of dos and don’ts around food, so be mindful of the way you talk about eating. 

‘Avoid talking about diets, exercising or food because these are things that people with eating disorders think about for a lot of their day,’ says Gauffin. 

### 3. Continue to include them – in a helpful way
When it comes to socialising, make plans that don’t centre around eating. ‘Try to find other activities that aren’t food-related, so that they can just be themselves, without having to withdraw,’ says Gauffin. ‘It’s very painful and challenging for someone with an eating disorder to be sat in a café, for instance, while their friends are all eating pastries. These social situations also open them up for questioning, which can be extremely difficult.’ 

### 4. Be there for them
‘People with eating disorders tend to want to protect themselves from anyone who might try to change their eating habits,’ says Gauffin. ‘They might be afraid of being convinced to eat more or having to exercise less. Instead, just showing that we want to be around them and that we want to try to understand how they’re feeling is a positive step.’ 

### 5. Finally, ask this one simple question…
We often struggle or simply forget to see things from the perspective of others and go on autopilot advice, which may not be helpful. ‘Try not to take the role of the psychologist or those providing treatment,’ says Gauffin. ‘Instead, ask, “How can I support you in this?” It’s something we don’t ask enough.’ 

__This article has been medically approved by Madeleine Gauffin, Licensed Psychologist and Psychotherapist at Kry.__


Speak to a GP about eating disorders

kry.co.uk > Your health > How to help someone with an eating disorder – a therapist’s guide 

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Therapist Guide: Help Someone With an Eating Disorder | Kry

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How to help someone with an eating disorder – a therapist’s guide 

Stress and [anxiety](/medical-advice/mental-health/anxiety/) can seem like adult problems, but children are vulnerable too. Up to 20% of children and adolescents experience mental health problems,  and half of all mental disorders start before age 14.  The most common disorders in children are generalised anxiety disorder and depression. They’ve been on the rise for decades, and the pandemic has only added to the rise.

‘There are a lot of reasons why children might be stressed, but generally speaking, we live in a society that doesn’t provide a lot of space for children to be encouraged and validated,’ says Madeleine Gauffin, Licensed Psychologist and Psychotherapist at Kry.

By creating safe, restful spaces and routines, you can give your child the best chance of growing into a resilient adult. 

## What causes anxiety in children?

High levels of stress, whether at home, school or elsewhere, can affect children and their nervous systems.

The home environment is especially significant for a child’s wellbeing. ‘The more conscious we can be of children’s need for calm and peace, the better,’ says Gauffin. In particular, the way parents talk to their children can have a big impact. Research shows that using controlling, fear-inducing language, like ‘don’t climb too high’ or ‘do it this way’ can contribute to anxiety in children.  

Screens can also be stressful for children. While social media can have its positives, spending too much time on social media channels is linked to mental health problems, particularly in combination with poor sleep. 

Other risk factors for generalised anxiety disorder are a family history of the condition, physical or emotional stress, a history of trauma, and experiencing another anxiety disorder or chronic health condition. 

## Signs and symptoms of anxiety in children

The symptoms of stress and anxiety in children and young people are the same as in adults. Here are some of the symptoms to look out for in your child:

### Physical symptoms: 
- Nausea
- Pain in different parts of the body, particularly headaches and tummy aches
- Dizziness
- Recurring infections

### Psychological symptoms: 
- Difficulty falling asleep or getting back to sleep after waking at night
- Nightmares
- Appearing lethargic or apathetic (sluggish)
- Restlessness or hyperactivity

## 7 tips for supporting anxious children and minimising stress in their lives

### 1.	Make time to talk things through
If you’re worried about your child’s anxiety levels, start a conversation. ‘Ask what’s going on and how they’re feeling,’ says Gauffin. ‘A small child won’t be able to tell you why they feel the way they do, but you can help them figure it out.’ 

Making time for these chats is crucial. ‘You might need to cancel activities and take some time to really show you are there for your child,’ adds Gauffin. 

You can also help your child identify their triggers. ‘Ask how they feel in certain situations and around certain people to pinpoint the situations triggering their anxiety,’ Gauffin advises. ‘It could be a specific subject in school that makes them feel insecure or perhaps a specific person or group – maybe bullying is a culprit. The key thing is making time for a proper chat, not just 5 minutes before bedtime.’

### 2.	Validate your child’s feelings
‘Show your child that you take their experiences seriously. Validate their feelings – try not to minimise the situation, or they’ll be less likely to confide in you again,’ says Gauffin. 

### 3.	Be there in the moment
In situations where your child is overwhelmed or panicking, try to stay calm. ‘Hold them, breathe calmly, and see if you can help them to breathe more calmly too,’ advises Gauffin. ‘Reassure your child that you’re there for them and not going anywhere.’

### 4.	Plan ahead
Gauffin recommends planning ahead to help streamline your morning routine. ‘Get everything ready the evening before,’ she says. ‘Put out their clothes, and serve whatever breakfast you know they will eat.’

A smooth bedtime routine can also help the parasympathetic nervous system kick in and promote calmness. ‘Listening to relaxation tracks and sleep music is a great way to help your child unwind,’ says Gauffin. 

Avoiding screens, if possible, is also key. ‘Depending on the age of your child, you might choose to stay with them until they fall asleep,’ adds Gauffin. ‘Many children need that – they can’t let go on their own. It might take an extra half an hour, but that’s half an hour well spent.’

If your child is having trouble sleeping, read our guides to [helping your child get to sleep](/your-health/tips-to-help-children-get-to-sleep/) and [what to do if they have nightmares](/your-health/children-and-nightmares-advice-from-a-child-psychologist/).

### 5.	Prioritise downtime
Do what you can to create a calm home environment. Consider the number of extra-curricular activities your children are doing – although it’s well-intended, young children don’t necessarily need a packed schedule to thrive. 

Try making time to do things like going for a walk after school. ‘Too much activity in the evenings can contribute to high stress levels in children,’ says Gauffin. ‘Stress hormone levels should go back down after a spike, but we know that continuously high levels tend to stay high – that’s what makes us burn out.’

### 6.	Keep an eye on your own stress levels
‘The more aware you can be of your own ways of dealing with everyday challenges and fears, and how you express stress, the better,’ says Gauffin. ‘If you’re frequently grumpy and snap at your children, ask yourself what you can do about the stress levels in the family.’

### 7.	Lead by example
‘We need to show children that resting is allowed and that there’s time and space for it,’ says Gauffin, explaining that time to unwind together each day is important – and ideally not just in front of a screen. ‘It can be good to model this by saying, “I’m feeling stressed, so I’m going to have a rest.”’

## When should you seek professional help?

If the problem persists for more than a few weeks, and you’re having trouble helping your child, seeking help is an option. A professional can help your child learn coping mechanisms like acceptance, problem-solving and CBT strategies to change negative thought patterns.  

‘Don’t put it off,’ says Gauffin. ‘If you’re stressed yourself and can’t get through to your child, ask for help so that someone else can help them.’ Mental health issues that are not addressed in childhood are more likely to continue into adulthood, so helping your child get timely help can be an important, positive turning point.  

__This article has been medically approved by Madeleine Gauffin, Licensed Psychologist and Psychotherapist at Kry.__


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