kry.co.uk > Your health > Mental health

kry.co.uk > Mental health > Header

Mental health

If you feel uncomfortable about the idea of being vulnerable, you’re not alone. We often love it when people are open and honest with us, but can find it difficult the other way around. 

Although being vulnerable isn’t always easy, it's a powerful tool to support personal growth. [Research suggests](https://www.tandfonline.com/doi/abs/10.1080/152988602317319320) that vulnerability is essential to satisfying our human need to build connections and maintain close relationships. Here’s everything you need to know about vulnerability.

## What is vulnerability, exactly?
Emotional vulnerability is about letting yourself be seen and known for who you truly are, instead of how you might prefer to be perceived.

It means being open and honest about your own feelings, thoughts and needs, and vulnerable to the emotions and reactions of others. 

‘Vulnerability is an important aspect of building trust and closeness in all kinds of relationships, allowing for deeper connections and better awareness of yourself and others,’ says Miranda.

## How can vulnerability improve mental health?
[Research](https://openaccesspub.org/ijpr/article/999) has shown that bottling up thoughts and feelings is associated with higher levels of physical and mental health problems. 
Being vulnerable can have a really positive impact on mental health because when we open up we can find a sense of relief and release.

It can also help reduce the stigma surrounding [mental health](/mental-health/) struggles and encourage others to seek help, providing a sense of community, understanding, hope and support for those who are going through similar experiences.

‘Vulnerability allows us to connect with others on a deeper level and can help us to feel less alone. It can also lead to developing healthier relationships, which in turn can significantly improve your overall wellbeing,’ says Miranda.

## Why is it sometimes hard to be vulnerable?
‘Being emotionally vulnerable can feel scary for some people. It means opening up to others and sharing personal thoughts, feelings and experiences that may be painful to expose. It can also put you in a position where you feel you can get hurt,’ Miranda explains.

There are several barriers that can make it difficult to be vulnerable. Some of the most common include:
- Fear of rejection
- Fear of judgement
- Lack of trust
- Past [trauma](/your-health/what-is-trauma/)
- A belief that vulnerability is a sign of weakness
- Societal pressure to live up to a certain image or to be self-sufficient

‘It’s completely normal if you find it hard to be vulnerable or feel like it just doesn’t suit you. Feeling vulnerable naturally triggers our anxiety response and our fight or flight survival mode, making us avoid feeling vulnerable because we see it as a threat,’ says Miranda.

## How do I know when it’s the right time to be vulnerable?
It’s important to trust your instincts when you decide when to share personal things with others. It's generally best to be vulnerable with someone you trust – someone who’s shown they can be supportive and understanding.

It's also important to consider the context and the level of vulnerability you’re comfortable with. Know your boundaries and think about the environment you’re in. Does it feel like the right time and place to share?

Remember to take the time to reflect on your own feelings and needs before sharing with others. If it doesn’t feel right to talk to people you know, [talking to a therapist](/your-health/is-talking-therapy-for-me/) can help.

## 6 myths about vulnerability
### 1. Vulnerability is a sign of weakness
To be vulnerable, you need to be able to be honest with yourself and others, and be open to the possibility of hurt. For these reasons, vulnerability actually takes a great deal of courage and strength.

### 2. Being vulnerable means exposing all of your secrets
You don’t need to share every detail of your life with each person you meet. Vulnerability is about sharing the right information with the right person.

### 3. People will take advantage of your vulnerability
Being vulnerable is not an invitation for people to take advantage of you. It's about building trusting, healthy relationships and connecting with others on a stronger level, rather than opening yourself up to manipulation or exploitation.

### 4. Vulnerability is only necessary with a partner
You’ll discover the benefits of being vulnerable in all types of relationships, not just romantic ones. It can lead to deeper connections and understanding in friendships, family relationships and even professional relationships.

### 5. Vulnerable people are emotionally unstable
Being vulnerable doesn’t mean you don’t have a hold on your emotions. It means you’re open and honest about your emotions in times that matter, allowing yourself to be fully understood. Vulnerability is often a sign of emotional intelligence and increased self-awareness.

### 6. Men shouldn’t be vulnerable
‘Many men struggle with vulnerability due to the belief that they should be strong, stoic and self-reliant,’ Miranda explains. ‘These beliefs can lead men to feel isolated and unsupported. It's important for men to challenge their own and others' expectations, express emotions in a helpful way and find healthy role models.’

Therapy can be a helpful way to learn how to trust, and express emotions in a healthy way to a non-judgemental professional.

## A psychologist’s advice on how to be vulnerable
### Practise self-awareness
Take some time to reflect on your feelings. Try to understand why you feel the way you do and how you react to different situations. This will help you become more in tune with your own emotions, which will make it easier to share them with others.

‘Journaling is a great way to become more self-aware,’ says Miranda. ‘If you track how you feel you can improve your mood by recognising triggers and learning better ways to manage them. It gives you a way to prioritise problems, fears and concerns, identify negative patterns and develop positive self-talk and behaviours in response to challenges.’

### Communicate openly and honestly
Share what’s on your mind with people you trust, even if things are difficult to express. Talking honestly allows you to:
- Have new experiences
- Feel less alone
- Better understand your problems
- Learn and develop more helpful ways of dealing with difficult feelings
This communication can help you focus your energy and attention on living your life more meaningfully.

### Learn to accept vulnerability
It's normal to feel instantly vulnerable when you share. Try to accept this feeling and not let it hold you back from opening up to others – chances are they’ll be happy you’ve told them, and it could even help them share more with you, creating a deeper connection. 

### Practise active listening
When someone’s sharing something personal with you, make an effort to give them your full attention and listen. Reflect on what they are saying and ask questions to understand their perspective better. Refrain from giving them advice and suggestions and try to put yourself in their shoes. 

### Embrace your authenticity
Being true to yourself is important when being emotionally vulnerable. Try not to be someone you're not, or hide your true feelings to please others. Embrace your unique perspective and express yourself authentically.

### Take small steps
Vulnerability can be overwhelming, so if you’re not feeling super comfortable with it, start small. Share at your own pace, take things slowly, see how the person responds, and gradually share more as you grow to trust their response. When you become more comfortable with vulnerability, you can take bigger steps.

### Talk to a therapist
It may feel hard to find the right time and place in your life to be vulnerable. If you're feeling unsure about how to approach it, don't hesitate to get support from a therapist. They can provide guidance and tools to help you navigate your emotions and communicate effectively with others.

‘Being more emotionally vulnerable is a journey – it takes time to develop the ability to trust others and to be open about our emotions,’ says Miranda.

‘It's important to be patient and kind with yourself and to remember that it's okay to feel vulnerable, scared or unsure. With practice, or help from a therapist, you can learn to open up more and build deeper connections with others.’

__This article has been approved by Silvia Miranda, Consultant Psychologist and Clinical Lead for Mental Health at Kry.__

Section > Call out > GP CTA for content

Speak to a GP

kry.co.uk > Article page > How to be more vulnerable and why it's important

How to be vulnerable

Vulnerability is a powerful tool to support personal growth and build strong connections. Read our psychologist’s advice on how to be more vulnerable.

How to be vulnerable > Meta data

How to be vulnerable and why it’s important | Kry 

Medical reviewer > Silvia Miranda

Silvia Miranda

Consultant Psychologist and Mental Health Clinical Lead

How to be vulnerable and why it's important

Worry is a normal and natural human experience. We all worry at times – especially during life’s more stressful moments, like if you’re about to have a job interview or take a driving test. 

Worry is a chain of thoughts that takes place in the mind. It means focusing on the negative events and outcomes that might occur in the future. 

## When is worrying a problem?

Worry can become a problem if it’s happening too frequently and is having an impact on your daily life. When worry becomes a problem, people experience constant worries and doubts playing on their minds, making it hard to focus on their activities, to rest, relax and sleep. While it can be very distracting, the process of worrying can also become exhausting.

Worry is a common symptom of anxiety disorders like [generalised anxiety disorder](/medical-advice/mental-health/generalised-anxiety-disorder-gad/), [health anxiety](/medical-advice/mental-health/health-anxiety/) and [social anxiety](/medical-advice/mental-health/social-anxiety/).

## How do I know when I’m worrying?

Worry typically takes the form of 'what if....' questions and thoughts. When you’re worrying, you are thinking about all the things that could go wrong in a particular situation. Then you’ll enter a process of trying to solve the possible outcomes.

For instance, someone may be worrying about giving a presentation, thinking, 'what if I get asked a question I don’t know the answer to?' They may then worry about how bad or embarrassing the scenario could be and other negative repercussions.

Then, to try and avoid this scenario they'll think about what they could do to avoid or prevent this, like overprepare or find a reason to get out of doing the presentation.

This process can be very stressful and draining because it involves trying to solve something that hasn't happened and may never happen.

## How to stop worrying as much

### Understand and increase awareness of your worry

One of the challenges in trying to stop worrying is that you may start getting caught up in worrying without being aware that it’s happening – until much later. An important first step is to increase awareness of your worries, because if you don’t notice it’s happening, you won’t be able to break out of the ‘worry cycle’. 

To help with this you can look for patterns or triggers that lead to worrying, like attending a meeting. Then identify:
- Any patterns in when worrying is more likely – for example when you go to bed, when you wake up or while you’re driving
- The things you tend to worry about most – are there any themes? These may include health, finances or social situations. The more you understand and can recognise your worry, then the better prepared for it you can be.

### Learn to live with uncertainty

[Research has found](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276319/) that worry is linked with a fear of uncertainty (not knowing what will happen). This uncertainty feels risky, so we make an effort to get rid of the uncertainty by playing through the scenarios and trying to come up with answers.

The problem with this is that there’s no way of knowing what is going to happen in advance, so these problem-solving efforts cannot be effective. In the scenario of presenting in a meeting, there’s no way to know what questions will be asked during the presentation. This fear of uncertainty drives the anxiety and problem-solving efforts, keeping the ‘worry cycle’ active.

Learning ways to live with and accept the uncertainty is an important step towards helping stop worrying.

## What can I do when I’m worrying?

### 1. Be nice to yourself

We all tend to be kind with our loved ones when they feel anxious or worried, but when it comes to ourselves we can be very self-critical.

The more self-critical we tend to be, the more distressed we can feel and the harder it is to cope. So when you get caught up with worry, try to be kinder to yourself and have more understanding. Tell yourself, 'it will be okay, I’m feeling anxious but I can help myself.'

A useful tip is to think about how you would talk to your best friend if they were in the same situation – what would you say to them? How would you help them?

### 2. Focus on your breathing

Take a step back and focus on the rhythm of your breathing. Inhale and exhale gently. While exhaling, say some kind words to yourself.

This [breathing exercise](/your-health/3-breathing-exercises-a-psychologist-recommends/) helps us to manage our flight and flight response (the physical reactions and sensations we experience when we feel anxious).

You can also practise ‘grounding’ when you’re feeling very anxious and stuck in the situation. Our body is always in the present – it’s our mind and thoughts that wander. So involve your 5 senses to ground yourself, by noticing: 

- 5 things you can see
- 4 sounds you can hear
- 3 things you can touch
- 2 things you can smell
- 1 thing you can eat

### 3. Use the worry tree

In cognitive behavioural therapy (CBT), one strategy for responding to anxiety is to use the worry tree which is a series of steps and questions to ask yourself:

__What am I worrying about? Try to identify or name the worry__

__Is there anything I can do about it?__

- If no – stop worrying at that moment and shift your focus and attention onto another activity

- If yes – work out what you can do, or how to find out what to do

__Is there anything I can do right now?__

- If yes – do it and then move on to another activity

- If no – plan when you could do it, allocate a time, and then move on to another activity.

### 4. Postpone your worry

Instead of worrying about something throughout the day, allocate a time for worry and also try to have a worry place.

Schedule your worry time (no more than 10 minutes).

During this time you can go to your worry place and think about whatever has been getting to you. Outside of this time, acknowledge any worries but state that you are not going to think about it now, and you’ll come back to it during your worry time.

### 5. Compassionate self-help

Don’t believe in everything your brain is telling you. Often our brains behave like a bully when we feel anxious and worried. 

If you find yourself continuing to struggle with worry in a way that it’s impacting your quality of life, there's help available. Psychological approaches like CBT have shown to be effective in helping people better understand their worry, live with uncertainty and break the worry cycle.

Article page > How to stop worrying

How to stop worrying

When the mind get fixated on worrying, it can easily throw us off course. Silvia Miranda, Psychologist and Mental Health Lead at Kry, shares advice on how to worry less.

kry.co.uk > Meta information > How to stop worrying

How to stop worrying | Kry UK

If you’ve ever felt on the verge of a mental breakdown, you’re not alone. Pressure to succeed, parental stresses and [work worries](/your-health/a-therapists-guide-to-coping-better-with-work-related-stress/) mean more and more of us feel like we’re at a [crisis point](/medical-advice/mental-health/crisis/).  
It’s important to remember a mental breakdown may not look or feel like a sudden or obvious outburst. Intense stress and anxiety can increase gradually over time too. Here, we share how to spot the signs of a mental breakdown and how to seek help when you need it.

## What exactly is a mental breakdown?

A mental breakdown – sometimes called a ‘nervous breakdown’ – isn’t a medical term or mental health diagnosis. In fact, it’s generally used to describe a period of intense mental and emotional distress. 

A breakdown is a term that’s used to describe when someone can’t function normally in their everyday life because of overwhelming [anxiety](/medical-advice/mental-health/anxiety/), [burnout](/your-health/7-early-signs-of-burnout/) or [stress](/medical-advice/mental-health/stress/). 

## What causes a mental breakdown?

A mental breakdown can be triggered by a specific event that causes someone extreme distress. Underlying mental health conditions – like anxiety, depression and [post-traumatic stress disorder](/medical-advice/mental-health/post-traumatic-stress-disorder/) (PTSD) – can also play a role. 

According to one [study](https://www.researchgate.net/publication/261949446_The_Manifestations_and_Triggers_of_Mental_Breakdown_and_its_Effective_Treatment_by_Increasing_Stress_Resilience_with_Psychosocial_Strategies_Therapeutic_Lifestyle_Changes_and_Orthomolecular_Interv), several factors can contribute to a mental breakdown – including constant worrying, sleep problems, relationship or financial difficulties, pressures related to work, loneliness and lacking a sense of purpose. 

## What are the signs of a mental breakdown? 

Recognising the signs and symptoms of a mental breakdown in yourself or someone else is important, so that you can get help quickly. 

Mental breakdown signs vary from person to person. They can relate to a person’s mental state and how they’re feeling to physical symptoms too. They can also depend on the underlying cause. 

If you’re having a mental breakdown, your intense reaction to stress can feel a lot like other mental health conditions like chronic stress, anxiety and depression. 

[Burnout](/your-health/7-early-signs-of-burnout/), where a person experiences too much stress over long periods, also has some similar signs and symptoms to a mental breakdown. 

Here are 7 key signs to look out for: 

### 1. You’re feeling anxious or depressed

Are you anxious to the extent that you feel like you can’t cope with daily life? Or are you feeling so low or depressed that it’s impairing your ability to function? Both anxiety and depression are emotional responses to prolonged stress. 

If you’re headed towards a mental breakdown, you may experience episodes of feeling helpless or uncontrollable crying. You may also have emotional outbursts or feelings of uncontrollable anger. 

### 2. You’re having panic attacks 

If you’re feeling sudden and intense anxiety, you may be having a panic attack. Some people may experience panic attacks in response to severe stress. 

These feelings can also be accompanied by [physical symptoms](https://pubmed.ncbi.nlm.nih.gov/28613692/) of:

- Trembling or shaking
- Breathlessness
- Dizziness
- Sweating
- Dry mouth
- Rapid, irregular heartbeats
- Chest pain 

### 3. You’re finding it difficult to sleep 

Getting a [good night’s sleep](/your-health/3-ways-stress-can-disturb-your-sleep/) is essential for your emotional and physical wellbeing. And excessive stress can impact your sleep. 

When you have a lot on your mind, it can be difficult to fall or stay asleep. You may also wake up in the early hours, while others may sleep too much. 

One [2018 review](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710) found that ‘stress-related worry and rumination’ caused disrupted sleep and eventually the risk of developing future [insomnia](/medical-advice/general-health/insomnia/). 

### 4. You feel exhausted 

Too much stress can leave you feeling exhausted and tired. If you’re experiencing a mental breakdown, activities that you once enjoyed may feel increasingly difficult. You may also feel that you don’t have the energy to face routine tasks. 

You could also feel tired because you’re not sleeping enough or too much. 

### 5. You’re withdrawing from friends or family

You may start to withdraw from friends, family and co-workers if you’re having a mental breakdown. Signs of withdrawal can include: 

- Calling in sick for work
- Avoiding social events and missing scheduled appointments 
- Not wanting to spend time with family and friends and isolating at home 
- Not looking after your personal hygiene 

### 6. You have a change in appetite

Do you find yourself overeating as a way of coping with feelings of being overwhelmed? If you find yourself overeating, this could be linked to stress, anxiety or even a mental breakdown. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6620125/)found that the stress hormone cortisol can trigger cravings for foods that contain high amounts of sugar or fat. 

What’s more, there’s [evidence](https://www.apa.org/news/press/releases/stress/2015/snapshot) to suggest that others may [lose their appetite](/your-health/8-causes-that-could-explain-your-loss-of-appetite/) when they’re experiencing immense emotional or mental difficulties. 

### 7. You’re unable to concentrate

[Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/) suggests that prolonged stress can affect your memory and concentration levels. This is because it may cause structural changes in different parts of the brain. 

You may have difficulty concentrating, remembering things or feel unable to make decisions if you’re having a mental breakdown. 

Your cognitive symptoms may impair your ability to deal with the stress that you’re experiencing. 

## What should I do in a mental health crisis? 

It can be scary to experience the overwhelming feelings of a mental breakdown, but there’s help available. 

If you’re at risk of attempting [suicide](/your-health/what-to-do-if-youre-having-suicidal-thoughts-a-psychologiss-advice/) or harming yourself, call 999 or go to A&E. Alternatively, you can contact your [local crisis team](https://www.nhs.uk/service-search/mental-health/find-an-urgent-mental-health-helpline) who will be able to listen and help.

If you urgently need help for your mental health, but it’s not an emergency, call 111. 

It’s important to remember that you’re not wasting anyone’s time by reaching out for help.  

## When should I speak to a doctor? 

If you’re struggling with your mental health, speaking to a doctor can be an important and [helpful first step](/your-health/talking-about-mental-health-with-a-gp/). They can refer you for further support. 

It’s a good idea to speak to a doctor or therapist if: 

- You’re feeling low or depressed 
- You’re struggling with anxiety, stress or another mental health issue 
- You feel like you’re unable to cope with daily life, including work, study or relationships
- You’re finding it hard to go to sleep or get up 
- You’re experiencing suicidal thoughts or [self-harming](/your-health/what-is-self-harm/) 

__This article has been medically approved by Kry Lead GP, Dr Bryony Henderson.__


kry.co.uk > Your health > Mental breakdown

Signs of a mental breakdown 

From anxiety to withdrawal, there are many different signs of a mental or nervous breakdown. Read about what you should do in a mental health crisis. 

Meta information > Your Health > Mental breakdown

7 signs of a mental breakdown | Kry UK

kry.co.uk > medical reviewer

Dr Bryony Henderson

Lead GP at Kry

7 signs of a mental breakdown

Psychological trauma is our body and mind’s response to a very stressful or upsetting event. Being in an accident, experiencing abuse, domestic violence or even a war zone can trigger psychological trauma. 

The way we experience and process trauma is different for everyone. Some people may find it difficult to move on with their lives, while some may experience flashbacks or physical symptoms like headaches. 

The good news is there are universal tools and treatments that can help you through. Here, we explain everything you need to know about psychological trauma and how to get the help and support when you need it.

## What is trauma?
Trauma is the emotional response we have to a terrible or stressful event like an accident or a form of abuse. These events can affect our sense of security and safety, and make us feel helpless or overwhelmed. 

Immediately after a traumatic event you might feel in shock or numb. Our longer-term reaction can leave us struggling with our emotions, memories and potential flashbacks. 

For some of us, the resulting anxiety or fear can last a long time, causing long-lasting damage to our [mental health](/your-health/mental-health/). 

## How do I know if I’m dealing with trauma?
Not all negative events trigger trauma, but if you’ve experienced something very upsetting you might feel traumatised as a result. 

Our response to psychological trauma is deeply personal. It’s not the situation that determines whether an event is traumatic, but your own emotional experience of the event. 

That said, there are some common mental and physical responses to trauma:

### Emotional and psychological symptoms:
- Feeling numb or disconnected
- Feeling frightened or helpless
- Unpredictable emotions
- [Panic or anxiety attacks](/medical-advice/mental-health/panic-disorder/)
- Feeling guilty or ashamed
- Withdrawing from other people

### Physical health symptoms:
- Headaches
- Insomnia or nightmares
- Nausea
- Racing heartbeat
- Being startled easily
- Aches and pains

Sometimes trauma can have us feeling trapped in unhealthy behaviour cycles or [negative thought patterns](/your-health/5-ways-to-deal-with-negative-thoughts-now/). You may feel a range of things as a result of trauma, and it’s important to remember that this is a completely normal human response. 

There’s always help available, and if you’re feeling any of these symptoms, talking to a doctor can be a helpful first step to getting help.

## What type of events or experiences can cause trauma?
Emotional and psychological trauma can be caused mainly by three different types of experiences:

### 1. One-off events
This could include an accident, injury, natural disaster or a violent or invasive attack like being robbed or sexually assaulted. 

### 2. Ongoing or repeated events
This might include experiencing a life-threatening illness or repeated traumatic events like bullying, domestic violence, [emotional abuse](/your-health/10-signs-of-emotional-abuse-in-a-relationship/) or childhood neglect or abuse. 

This might also include harassment or discrimination because of your sexuality, identity or race.

### 3. Commonly overlooked causes
You can also experience trauma after common but upsetting life events, these might include invasive surgery, the sudden death of someone you love or the breakup of a relationship.

## What are the different types of trauma?
The key different types of trauma usually reflect the cause of the trauma:

### Acute trauma
This happens as a result of a one-off stressful or dangerous event.

### Chronic trauma
This comes from repeated highly stressful events, like bullying or abuse. 

### Complex trauma 
This happens when you’re exposed to multiple traumatic events.

There are also some different forms of trauma, depending on who we are and our experiences:

### Childhood trauma 
When children and adolescents experience a traumatic event or ongoing trauma, this is called childhood trauma. Some experts use the term ‘[Adverse Childhood Experiences](https://www.cdc.gov/violenceprevention/aces/index.html)’ to describe negative experiences in childhood, including sexual, physical or emotional abuse or neglect.

[Research shows](https://www.ncbi.nlm.nih.gov/books/NBK207191/) that not only are children more vulnerable to trauma because their brains are still developing, but early trauma can actually have a negative effect on the brain development itself. 

Trauma can cause a disruption of the brain’s chemicals, causing a more escalated (or intense) stress response. This can affect a child’s long-term emotional development, mental health and physical health. The sense of fear or overwhelm can also continue as they get older.

### Generational trauma
We know that certain genetic conditions can be passed down through families but experts are learning more about how trauma might be passed down too. Generational trauma (sometimes called intergenerational or multigenerational trauma) is a term currently being investigated by experts. 

According to a [recent study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6127768/), researchers think that generational trauma may happen as a result of the foetus being exposed to chemicals linked to maternal stress like cortisol. Or, potentially it can happen through epigenetic changes – changes to someone’s DNA as a result of trauma that could potentially be passed down. However, this is an emerging field of study and more research is needed.

### Racial trauma
[Racial trauma](https://www.mind.org.uk/information-support/tips-for-everyday-living/racism-and-mental-health/#RacialTrauma) is the impact racism can have on your mind and body. Experts are still trying to define this type of trauma, but it’s undeniable that experiences of ongoing racism and discrimination can affect our emotional and psychological health.

Sometimes, racial trauma and generational trauma can be linked. Racial trauma may be passed down through families – when older family members have been harmed by racism this can affect their children’s [self-esteem](/your-health/how-can-i-build-my-self-esteem/) and sense of safety.

## What is trauma bonding?
Trauma bonding can be a psychological response to abuse. This can happen when you form an unhealthy bond with the person who is abusing or has abused you. 

Because of the complex emotions and feelings that come with abuse, you may develop sympathy for the abusive person, combined with feelings of guilt and shame, this can lead to this unhealthy bond. Stockholm syndrome is a type of trauma bonding.

## Does all trauma lead to post-traumatic stress disorder (PTSD)?
Trauma can have long-term effects on your health and wellbeing. Sometimes, when your symptoms continue and don’t get better, this may mean that your trauma has developed into a mental health condition called [PTSD](/medical-advice/mental-health/post-traumatic-stress-disorder/).

A doctor or therapist can help to identify whether you need support or treatment for PTSD, so it’s best to seek help if you’re concerned. Though it may be challenging, sharing your experiences and symptoms will help you access the best form of help.

## What are the best treatments for healing after trauma?
Everyone’s experience of trauma is different and so different treatments will work for individuals. 

If you’re concerned about coping with trauma, you can speak to a doctor or therapist who will help to determine the best type of support, treatment or tools that can help you through.

Some of the most common treatments and sources of support include:

### 1. Talking therapy
Talking therapies like psychotherapy, CBT or body-focused therapies can be helpful for trauma as they’re designed to give you space to share your feelings and experiences with a trained professional, as well as develop tools and techniques for coping. 

Getting to know [whether talking therapy is for you](/your-health/is-talking-therapy-for-me/) could be the first step to seeking help.

### 2. Group support networks
You may find sharing your experiences and feelings with people going through similar situations helpful. There are local group support networks that offer face-to-face or digital support and meet-ups. 

### 3. Art therapy
Arts and creative therapies can be particularly helpful for people experiencing trauma as they help us address painful feelings and difficult memories without using words. 

Treatments include anything arts-based like music or drama with the support of a trained therapeutic professional. 

### 4. Crisis services
If everything ever feels like it’s all too much or you feel like you’re having a mental health crisis, there are services available to help right away. [Samaritans](https://www.samaritans.org/) is a 24-hour call helpline, or your local drop-in or mental health support service can help. Check out [Mind’s crisis services](https://www.mind.org.uk/information-support/guides-to-support-and-services/crisis-services/) page.

### 5. Medication
Some people might find medication helpful when managing mental health problems linked to trauma. A doctor or healthcare professional can help suggest the best treatment for you, depending on the mental health issue or symptoms you’re going through.

## When should I seek help?  
If you’re struggling to cope with a mental health issue or concerned that you might have symptoms as a result of trauma, there’s help available. 
Talking to a doctor or therapist will help you determine the best next step for you, and could be the first step to processing and coping with trauma.

__This article has been medically approved by Dr Bryony Henderson, Kry Lead GP.__

kry.co.uk > Your health > Trauma

What is trauma

Psychological trauma is a natural response to a very stressful or upsetting experience. Find out the key causes, symptoms and how we can heal from trauma.

Meta information > Your Health > Trauma

What is trauma and how does it affect our mental health?  | Kry UK

kry.co.uk > Medical Reviewer

What is trauma and how does it affect our mental health?

[Vertigo](/medical-advice/general-health/vertigo/) is the dizzy feeling you get when you feel like you or your surroundings are spinning. It’s a symptom rather than a condition in itself, and there are underlying health problems that can [trigger vertigo](/medical-advice/general-health/vertigo/) – from viral infections to migraines. 

Sometimes, doctors can’t find an obvious cause for vertigo, which has led them to explore whether stress or anxiety can cause this dizzy feeling. Although we don’t have all the answers yet, we know that [finding ways to cope with stress](/your-health/how-to-stress-less-this-winter-a-psychologist-approved-toolkit/) can also ease vertigo.

## Can stress cause symptoms of vertigo?
It’s not clear yet whether [stress](/medical-advice/mental-health/stress/) and [anxiety](/medical-advice/mental-health/anxiety/) can directly cause vertigo, but there seems to be a connection between them. We do know that stress can have a big impact on physical health. 

Feeling dizzy or off-balance can be a frightening experience. This anxiety makes your vertigo symptoms feel worse, creating a cycle between feeling stressed and dizzy. 

## How could stress affect your balance? 
If you’ve ever felt stressed or anxious, you probably already know that it can have powerful [physical effects](/your-health/physical-signs-of-stress-on-the-body/). Your body produces more adrenaline and cortisol – hormones that can make your heart pound and your breathing quicken. They can also affect your senses.

Our sense of balance is controlled by the vestibular system, which includes parts of the inner ear, specific areas of the brain and the nerves that connect the two. 

Structures inside your ear work like a spirit level and send information to your brain about your body position. The brain combines this with visual cues to decide if you’re balanced or not. 

There are three ways that stress could affect your sense of balance:

### 1. The direct effect of stress hormones
Your stress hormones may change how the nerves in your ears and brain process the signals related to your balance. Activity in your nerve cells is caused by electrically charged molecules moving in and out of cells, and cortisol is known to affect this. 

### 2. Changes in your brain activity
The brain areas responsible for balance and stress are part of the same network. This could be why vertigo shows up [more commonly](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4946194/) in people with anxiety disorders. [The theory](https://journals.lww.com/otology-neurotology/fulltext/2001/05000/interface_between_vestibular_dysfunction_and.35.aspx) here is that activity in one area impacts the other, meaning an episode of vertigo could increase brain signals related to stress and vice versa. 

### Slower recovery from damage
[Another theory](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3406321/) is that stress could cause slower recovery from an injury to the vestibular system that controls balance. The vestibular system can be damaged by:

- An inner ear infection
- The effects of ageing 
- A mild or severe head injury 
- A tumour 
- A buildup of fluid in the ear 
- A rare condition called Ménière’s disease 

In most people, the vestibular system recovers on its own. It’s thought that stress could affect the body’s ability to adapt, causing vertigo symptoms from the injury to last longer. 

## How to ease stress-related vertigo 
The best way to lower your chances of stress-related vertigo is to tackle the underlying problem, which is the stress itself. 

Some tell-tale signs that you’re [chronically stressed](/medical-advice/mental-health/stress/) are: 

- Having problems sleeping
- Getting headaches 
- Difficulty concentrating
- Struggling to make decisions
- Feeling sore and achy
- Getting easily annoyed
- Being more or less hungry than normal
- Drinking or smoking more

There are things you can do to lower stress in your life, like [getting more active](/your-health/exercise-and-mental-health/), but speaking to a doctor or a therapist will help you figure out where to start. 

### 5 tips for coping with vertigo 

People who use coping strategies to deal with [vertigo](/medical-advice/general-health/vertigo/) have a better chance of their symptoms going away over time, according to new research. 

__1. Take time out__ 

When dizziness strikes, sit or lie down straight away.

__2. Know your triggers__

Try to identify the key causes as they happen. For example, it could be loud, busy spaces. 

__3. Build back up slowly__

If certain situations trigger dizziness, try slowly getting used to them rather than avoiding them entirely.

__4. Get support__

It can help to have people around you who know how to help when you’re feeling dizzy.

__5. Remember, it’s unlikely to be forever__

Although vertigo is unpleasant, lots of people’s symptoms resolve on their own, and it’s unlikely that anything serious is going on. 

## When to speak to a doctor about vertigo

Depending on the underlying cause of your vertigo, there may be treatments available. It’s worth speaking to a doctor to figure out what’s going on. 

Seek urgent medical advice if you have vertigo and:  

- A severe headache
- A fever 
- Are being sick or feel very sick

__This article has been medically reviewed by Dr Bryony Henderson, Kry Lead GP.__


Kry.co.uk > Article page > Stress and vertigo CTA

Kry.co.uk > Article page > Can stress cause vertigo?

Can stress cause vertigo

Feeling dizzy is a stressful experience, but could it be caused by stress in the first place? Here’s what the science says and what might help.

Meta information > Stress and vertigo article

Can stress cause vertigo? | Kry UK

Can stress cause vertigo?

Do you ever find that your mood shifts from feeling happy and upbeat to feeling sad or irritable? Mood swings are intense or sudden changes in how you’re feeling – where your mood can change from high to low or low to high. 

While it’s normal to feel up and down sometimes, mood changes can be a sign of hormonal fluctuations, physical health problems or lifestyle changes. But some mood changes – especially severe ones – could be due to a mental health condition where you might need extra support or treatment. 

## What causes mood swings?  
While a change in your mood can be triggered by an anxious thought or a stressful event at work, it can also be caused by several factors. Here are some of the most common ones: 

### 1. Premenstrual syndrome 
If you notice your emotions are more intense before your period, this could be due to [premenstrual syndrome](/your-health/your-menstrual-cycle-explained/) (PMS). 

The emotional symptoms of PMS – including mood swings, anxiety, irritability, sadness and anger – are thought to be connected to the changing balance of hormones during your menstrual cycle. The other symptoms of PMS include: 

- Bloating or tummy pain
- Breast tenderness 
- Headaches
- Skin breakouts 
- [Trouble sleeping ](/your-health/5-sleep-problems-to-discuss-with-a-doctor/)
- [Low libido  ](/your-health/8-causes-of-low-libido-a-doctors-guide/)

If your PMS symptoms are interfering with your daily life, it’s a good idea to speak to a doctor. It could be a sign of a more severe form of PMS called [premenstrual dysphoric disorder](https://www.uptodate.com/contents/premenstrual-syndrome-pms-and-premenstrual-dysphoric-disorder-pmdd-beyond-the-basics) (PMDD). 

### 2. Pregnancy
Your mood can change throughout your pregnancy – and you may find yourself becoming tearful, angry, irritable and moody. 

One of the main reasons is the change in hormone levels. When you conceive, [oestrogen and progesterone levels increase](https://www.nigeriamedj.com/article.asp?issn=0300-1652;year=2012;volume=53;issue=4;spage=179;epage=183;aulast=Kumar) to prepare your body for pregnancy. Mood changes can also be caused by the physical stresses of pregnancy as well as anxiety over future parenthood.

Depression can affect you at any time of life, but the [likelihood increases during pregnancy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2724170/), as well as [after the baby is born](/medical-advice/mental-health/postnatal-depression/). Signs and symptoms of depression during pregnancy include:

- Prolonged and persistent feelings of sadness, anxiety or ‘empty’ mood 
- Feelings of worthlessness, hopelessness or guilt
- Loss of pleasure or interest in activities
- Irritability
- An abnormal decrease in energy or tiredness
- Difficulty sleeping

If you think you might have depression during pregnancy, it’s essential you talk to a doctor as soon as possible. If you have a partner or co-parent, they can feel depression around this time too.

### 3. Menopause 
During [perimenopause](/your-health/7-signs-of-perimenopause-a-doctors-guide/) and [menopause](/your-health/what-age-will-i-reach-menopause-a-doctors-guide/), it’s common for women to experience mood changes, like sadness, irritability, aggression and stress. Although the exact relationship between perimenopause/menopause and mood changes is yet to be established, hormonal changes are thought to have an impact on our mood due to [changing oestrogen levels](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335177/) interacting with neurotransmitters of the brain.  

Other symptoms of perimenopause and menopause include: 
- Tiredness and difficulty sleeping
- Hot flushes and sweating 
- [Vaginal dryness](/your-health/causes-of-vaginal-dryness/)
- A decreased sex drive 

If you’re experiencing these symptoms, it’s worth reaching out for professional help. A doctor can guide you through your options, including [HRT](/your-health/what-is-hrt/), antidepressants, talking therapy or a combination. 

### 4. Bipolar disorder
[Bipolar disorder](/medical-advice/mental-health/bipolar-disorder/) is a condition that causes extreme mood swings, including episodes of manic ‘highs’ followed by depressive ‘lows’. 

During a manic episode, you may:
- Feel euphoric, happy or ‘high’ 
- Have lots of ambitious ideas and energy 
- Behave in ways you wouldn’t usually, like spending large amounts of money on things you can’t afford or doing things that are harmful or risky 

During a depressive episode, you may experience overwhelming feelings of hopelessness and worthlessness, which can potentially lead to self-harm and thoughts of suicide. 

Although the exact cause of bipolar disorder isn’t known, research suggests that stressful life events, genetics and brain chemistry can increase your risks of developing it.

### 5. Cyclothymia
Cyclothymia is a rare mood disorder that causes emotional ups and downs. This condition has many similarities to bipolar disorder, although it’s seen as a milder form. This is because people tend to experience less intense mood fluctuations. 

It’s thought that cyclothymia could run in families and is sometimes triggered by traumatic experiences or prolonged periods of stress.  

If you think you may have cyclothymia, speak to a doctor. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609426/) suggests there’s a higher risk of people with cyclothymia developing bipolar disorder. 

### 6. Borderline personality disorder 
[Borderline personality disorder](/medical-advice/mental-health/borderline-personality-disorder/) (BPD) is a mental health condition that can affect your thoughts, feelings and behaviour. It can impact your relationships as well as how you feel about yourself.

Symptoms of BPD can be different for everyone, but you may experience:
- Difficulty controlling your emotions
- Difficulty in relationships
- Upsetting thoughts 
- Impulsive behaviour 

BPD can affect people of all genders and backgrounds, although [more women than men are diagnosed with it](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3115767/). Research suggests that BPD is caused by a combination of factors, including genetics and stressful or traumatic life events. 

If your mental health is affecting your mood, your first step is to talk to a doctor about your symptoms.

### 7. Multiple sclerosis 
[Multiple sclerosis](/medical-advice/neurological-disorders/multiple-sclerosis/) (MS) is a condition that can affect the brain and spinal cord. 

MS can significantly impact a person’s emotions and mood. This is often caused by nerve damage in the areas of the brain that controls emotion, although there may be other factors involved, including frustration, anxiety and stress due to the condition. 

As well as experiencing intense periods of emotion, common symptoms of MS include: 
- Tiredness 
- Numbness and tingling 
- Vision problems 
- Muscle spasms, stiffness and weakness
- Bladder and bowel problems
- Pain 
- Thinking, learning and memory problems

If you have MS and are experiencing mood swings, speak to a doctor. As well as medication, they may also recommend talking therapies. 

### 8. Thyroid disorders 
Thyroid disorders – including an [underactive thyroid](/medical-advice/underactive-thyroid/) and [overactive thyroid](/medical-advice/overactive-thyroid/) – can cause mood swings. People with an underactive or overactive thyroid may experience [symptoms](/your-health/thyroid-symptoms-overactive-underactive/) such as irritability, snappiness or a short temper. 

Mood swings are sometimes caused by abnormal or rapidly changing thyroid hormone levels, which can unsettle your emotions. Or they can also be a side-effect of the treatment. 

You may also experience other emotional symptoms including:
- [Anxiety](/medical-advice/mental-health/anxiety/)
- [Depression ](/medical-advice/mental-health/depression/)
- Sleeping difficulties 
- Difficulties with concentration 
- Short-term memory lapses 

If you feel like you’re experiencing psychological symptoms related to your thyroid, speak to a doctor. The good news is that for the majority of people, mood swings improve as the thyroid disorder is treated. 

### 9. Alzheimer’s disease 
[Alzheimer’s disease](/medical-advice/neurological-disorders/alzheimers-disease/) and other forms of dementia can cause mood swings.  Alzheimer’s is caused by an abnormal build-up of proteins around brain cells. This causes a reduction in levels of your brain’s chemical messengers (called neurotransmitters), which are involved in sending signals between brain cells. Eventually, parts of the brain degenerate and nerve cells are destroyed. 

As well as mood changes, the most common symptoms of Alzheimer’s include: 
- Memory loss  
- Personality changes
- Inappropriate or disruptive behaviour
- Problems using language 
- Disorientation

Although there’s no cure for Alzheimer’s, there are a variety of treatments that can reduce symptoms. 

## How to deal with mood swings? 
You can’t always prevent mood swings from happening, but you can take steps to make sure your mood isn’t affected by lifestyle factors. 

### 1. Get enough sleep
[Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6122651/) suggests that a lack of sleep can trigger mood swings and exacerbate feelings of anger, anxiety and depression, so it’s important to get into [good sleep habits](/your-health/how-to-sleep-better/). 

### 2. Exercise regularly
Evidence shows that exercise has positive effects on our mental wellbeing. [One study](https://www.nature.com/articles/s41598-021-01654-z) found that just 10 minutes of running can boost mood.

### 3. Eat regularly and choose slow-release energy foods
Eating regularly and choosing foods that release energy slowly – like rice, oats, cereals and wholegrain bread – can help to keep your [blood sugar levels](/your-health/what-you-need-to-know-about-blood-sugar/) steady. 

### 4. Stay hydrated 
You’ll likely find it hard to concentrate and think clearly when you don’t drink enough fluids. In fact, [research](https://academic.oup.com/jn/article/142/2/382/4743487) suggests that even mild dehydration can alter your mood. 

### 5. Practise mindfulness 
Meditation and other mindfulness techniques have the potential to [enhance mood](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475526/). [One study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5649345/) found that mindfulness can be an effective mood management tool for people with MS. 

## When should I speak to a doctor about my mood swings?
If you’re struggling to cope with mood swings, make an appointment to speak to a doctor. They can help determine if there’s an underlying cause.

It’s always a good idea to speak to a doctor if your mood swings:
- Interfere with your daily life
- Make it hard for you to sleep 
- Cause you to feel anxious, depressed or stressed 

__This article has been medically reviewed by Lead Kry GP, Dr Bryony Henderson.__


Your health > What's causing my mood swings

Mood swings

From hormonal fluctuations to mental health conditions, there are several factors that can cause mood swings. Read on to discover what the most common causes are

Meta information > Your Health > Mood swings

What’s causing my mood swings? | Kry UK

What's causing my mood swings?

Feeling the need to self-harm can affect anyone at any point in their lives – and sadly it may be more common than we think. Research shows that self-harming cases have [tripled in the last 10 years.](https://www.bmj.com/content/365/bmj.l4058) 

Self-harm can be upsetting for the people around you because they might not understand it, and they may find it very painful to see physical evidence of your distress.

‘If you’re considering harming yourself, it’s important to remember it’s only a temporary way to cope,’ says Dr Oyefeso. ‘It can also bring up painful feelings and make things even worse.’

## What is self-harm?
Self-harm is when you hurt yourself on purpose as a way to cope with difficult feelings or experiences. 

There are lots of different ways people might hurt themselves including cutting, scratching, banging your head or burning your skin.

‘While self-harm can be noticeable on the skin, some people hurt themselves in less obvious ways, like through not eating, heavy drinking, getting into fights or drug use,’ Dr Oyefeso explains.

## Why do people self-harm?
Everyone finds their own way to try and cope with life’s challenges. People have described self-harm as a way to:
- Have a sense of being in control
- Turn invisible emotions into something visible
- Have a short-term release from overwhelming thoughts or feelings
- Punish themselves for things they feel or have done
- Escape traumatic memories
- Make themselves ‘feel something’ rather than numbness
- Express [suicidal thoughts](/your-health/what-to-do-if-youre-having-suicidal-thoughts-a-psychologiss-advice/) without taking their own life
- Let other people know they need help

‘When someone harms themselves they may be feeling sad, guilty, hopeless or ashamed,’ says Dr Oyefeso. ‘Although there can be a link between suicidal thoughts and self-harm, most people who self-harm don’t want to die, but instead manage severe distress while living their life.’

## Who is more likely to self-harm?
Self-harm can affect anyone, but certain people can be more vulnerable. Self-harm is more common in:
- Young people
- Girls and women
- People with a a mental health problem like [depression](/medical-advice/mental-health/depression/), [anxiety](/medical-advice/mental-health/anxiety/), [borderline personality disorder](/medical-advice/mental-health/borderline-personality-disorder/) or an [eating disorder](/your-health/how-to-help-someone-with-an-eating-disorder-a-therapists-guide/)
- [LGBTQIA+](/your-health/lgbtqia-healthcare-glossary/) people due to discrimination
- People who were abused as a child
- People who have lost someone through suicide
- People who are in prison
- Asylum seekers
- Veterans of the armed forces

## How to stop self-harm when the urge arises
It may seem hard to see a way past urges to harm yourself, but there are ways you can help yourself and find professional support.

### 1. Understand why you self-harm
When you become familiar with your patterns of self-harm, you’ll know when the urge is coming on and ultimately be in a better position to stop it. 

__Learn to recognise your triggers__ – Note what you were thinking or feeling just before you hurt yourself. Did a certain situation, person or memory cause you to self-harm?

__Take note of what the urge feels like__ – This might be a physical feeling like a racing heart or numbness, or an intense emotion like anger, sadness or despair.

__Keep a diary__ – Write down what it feels like before, during and after you self-harm, how regularly you do it and when. You’ll see patterns if you keep this up for at least a month. It can be difficult to see your emotions and behaviour patterns on paper, so make time to take your mind off it after. 

### 2. Try to distract yourself
‘Different distractions work for different people, so it’s good to try a few strategies,’ Dr Oyefeso says. ‘Especially if the thing that triggers you to self-harm tends to change.’

__If you feel sad or fearful__ – Listen to soothing music, get cosy at home or try to sleep, go for a walk in nature, let a friend or relative know how you feel, or just let yourself cry.

__If you feel angry__ – Try to channel your anger through hitting cushions, tearing up a piece of paper, or through exercise like running. Only continue with these distraction methods if you feel a positive effect, not if it makes the anger worse.

__If you feel like you need to punish yourself__ – Do some exercise or find a creative way to express your self-hatred, like writing a poem or drawing. You can also try writing a letter to yourself from the part of you that feels you deserve to be punished, then write back as though you were a friend with compassion.

__If you feel you need to be in control__ – Tidy your home, do some gardening, write lists or practice clenching your muscles and then releasing.

__If you’re feeling disconnected__ – Try holding ice cubes, smelling something strong like garlic or onion or having a cold shower. 

### 3. Delay self-harming
‘It isn’t always easy to fight the immediate urge to self-harm, but by waiting just 5 minutes, you may find the intense feelings have passed. You could even try sitting on your hands during this time,’ Dr Oyefeso recommends.

If delaying works well for you, try waiting a little longer each time and it may become easier to avoid hurting yourself altogether.

## How to stop self-harm in the long-term
Overcoming self-harm completely can take a bit more work than helping yourself in the moment each time. It involves a deeper exploration of why you self-harm so you can find alternative ways to manage your thoughts and feelings. There are a number of ways you can help yourself in the long term.

### 1. Learn to accept your feelings
‘It can be scary to let yourself experience difficult feelings again, but it's a very brave thing to do,’ says Dr Oyefeso. You can try to:
- Keep a journal to prevent you being overwhelmed by your feelings
- Name feelings as you become aware of them
- Use online tools and worksheets to help you deal with feelings – [Self-injury Support](https://www.selfinjurysupport.org.uk/) has some useful resources
- [Work with a therapist](/your-health/is-talking-therapy-for-me/) who can help you validate and accept your feelings

### 2. Improve your self-esteem
Finding ways to look at yourself in a positive light is important to helping you overcome self-harm. 
- Write down things you appreciate about yourself on a regular basis
- Try to think about yourself in the same way as you’d think of someone you love or admire
- Learn to be assertive by setting boundaries and expressing what does and doesn’t work for you in life
- Think in a more empowered way, for example, ‘Even though I’m hurting myself, I’m determined to make progress.’ 

### 3. Delve deeper into why you self-harm
‘The more you understand your relationship with self-harm and the role it plays in your life, the better equipped you’ll be to move on and find new ways to cope,’ Dr Oyefeso reassures. Ask yourself:
- What was the reason you first started to self-harm?
- What is self-harm to you? What role does it play?
- What situations make you likely to hurt yourself?
- What worries you about living without self-harm?
- What would you miss about it?
- What are the benefits of not harming yourself?

### 4. Focus on healthy living
Looking after your overall wellbeing can make you feel stronger and better about yourself. So try and make time to:
- See friends and family, even if it feels easier to stay by yourself
- Do regular exercise – even going for walks can reduce stress
- Eat healthy meals with fruit and vegetables
- Get enough sleep

### 5. Seek professional help
It can be hard to reach out, especially if you’re worried people will judge you or won’t understand why you self-harm. But it’s okay, and very important, to ask for help. [Mind](https://www.mind.org.uk/information-support/types-of-mental-health-problems/self-harm/useful-contacts/) has a list of useful contacts to help with self-harm – alternatively a doctor or therapist can help.

## How can I help a friend who self-harms?
‘If you find out that someone you care about is self-harming, it can be hard to know how to approach the situation. It’s normal to feel shocked, confused, angry or hopeless, but it’s important not to panic. 
‘If you respond well, they’ll feel more comfortable opening up to you about self-harm,’ says Dr Oyefeso.
- Try not to judge them
- Try to have empathy – remember it’s their way of managing very difficult feelings
- Let them know you’re there for them
- Remind them of their positive qualities
- Offer to help them find professional support

### What isn’t helpful?
- Calling self-harm 'attention-seeking'
- Trying to force them to change
- Acting in a way that might take control away from them
- Either ignoring their injuries, or focusing too hard on them instead of the reason they exist

## When to seek emergency help
If you’ve caused an injury through self-harm, or you think your self-harm could be a risk to your life, call 999 or go to A&E. You can also call a 24-hour helpline like Samaritans at 116 123.

Alternatively, mental health crisis teams are available locally round the clock, or you can request an emergency GP appointment.

## When to speak to a therapist
‘A therapist can provide you with practical techniques that can help you overcome self-harm. Talking therapies like cognitive behavioural therapy (CBT), dialectical behaviour therapy (DBT) and psychodynamic therapy have been proven to help people who self-harm,’ Dr Oyefeso explains.

If you find yourself self-harming, here are some signs that it might be time to seek professional help:
- You’ve been self-harming for a long time and find it difficult to stop
- You can’t control your self-harming behaviour
- You feel like self-harming is the only way to cope with your emotions
- You feel ashamed or embarrassed about your self-harming behaviour
- You’re harming yourself in ways that could cause serious injury
- You’re using self-harm as a way to cope with trauma
- You’re using self-harm as a way to cope with an eating disorder
- You feel like you’re in danger of harming someone else

‘If you’re experiencing any of these signs, seek help from a mental health professional immediately,’ says Dr Oyefeso. ‘You deserve the support you need to heal.’

__This article has been medically approved by Dr Adenekan Oyefeso, Psychologist and Clinical Lead for Mental Health at Kry.__


kry.co.uk > Article page > What is self harm?

What is self harm

Self-harm is when you hurt yourself on purpose as a way to cope with difficult feelings or experiences. Discover expert ways to help stop self-harming and how to get help.

Meta information > What is self-harm?

What is self-harm? | Kry

Medical review

Dr Adenekan Oyefeso

Psychologist and Clinical Lead for Mental Health at Kry

What is self harm?

[Postnatal depression](/medical-advice/mental-health/postnatal-depression/) can affect any parent after the birth of a child. It’s thought to affect [around 10-20%](https://www.nct.org.uk/life-parent/how-you-might-be-feeling/postnatal-depression-questions-you-really-want-ask) of new parents, and is linked to the demands of having a new baby – from the sleep deprivation to the hormonal fluctuations as a result of pregnancy and breastfeeding.

This condition was traditionally associated with women, but there’s growing evidence that it’s common for both parents, irrespective of gender. Both parents can experience significant changes in mood and emotions when there’s a new baby around.

## Why do people experience postnatal depression? 
Welcoming a new baby is a joyful time but it’s also a huge life change that can be difficult to adjust to. Childbirth can be a stressful life event for both parents.

Some of the lifestyle changes that come with having a newborn can be contributing factors to postnatal depression in men and women. Getting less sleep can affect our mood and the anxiety of being a new parent, new financial responsibilities and even returning to work if you choose to, can also be a factor.

It’s completely natural to have [anxiety](/medical-advice/mental-health/anxiety/) about having a new baby, whether it’s your first child or third.

If the person who gave birth is struggling with their mental health, this is likely to affect the other parent and other household members.

## How common is postnatal depression in men?
Male postnatal depression affects at least [1 in 10 new dads](https://www.nhs.uk/mental-health/conditions/post-natal-depression/overview/). Research by the [Fatherhood Institute](http://www.fatherhoodinstitute.org/2018/fatherhood-institute-research-summary-fathers-and-postnatal-depression/%20) shows that:
- Men in their first year of being a dad are twice as likely to get depression as the general population
- The peak time for postnatal depression in men is 3-6 months after the birth 
- Around 1 in 10 men can also become depressed during their partner's pregnancy

## What are the signs of postnatal depression in men?
Just like with any [depression in men](/your-health/signs-of-depression-in-men/), male postnatal depression can show in different ways compared to women. 

Behavioural signs can include:
- Mood changes including irritability, anger and frustration
- Withdrawal from family and social situations
- Relationship conflict – it’s natural for roles in a relationship to shift when people become parents, but sometimes this shift can cause problems
- Negative feelings towards the new baby, partner, or other family members
- Insomnia
- Drinking and taking drugs
- Changes in eating habits – often with weight loss or weight gain
- Loss of concentration or interest in things

[Research shows](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5734537/) that men are less likely to speak out and seek help for anxiety and depression. This means a lot of cases of male postnatal depression are going undiagnosed.

## How might postnatal depression affect children? 
Children can feel the effects of a change in family or household dynamics, so having a parent who’s struggling with their mental health can be really difficult.

Generally, children know when something’s wrong even if they don’t know why. Being open and honest with children in a way that’s appropriate to their age can help them understand changes that might be confusing or distressing for them. 

If you show children that parents can be unwell and recover, it might even help them feel positive about seeking their own support later in life.

## What to do if you think you have male postnatal depression
Depression can be an especially difficult thing to talk about when it’s associated with something that you feel you should be happy about. With a new baby in the house, there’s a lot of pressure to look after other people – the new baby and other children in the household, as well as a partner who might also be under physical and emotional strain.

But it’s always okay to admit when you need help. Talking about the problem is a good start, and can help family members understand how you’re feeling, and why you might seem ‘off’.

If you’re worried about any of the symptoms of male postnatal depression, it’s important to seek professional help as soon as possible.
If you have suicidal thoughts or a family member might be in danger, call 999 or go to A&E straight away. 

Call 111 if it’s not an emergency but you feel you need urgent medical help for your mental health.

## How can a doctor help?
If male postnatal depression is affecting your life, a GP can be there to talk through your situation and your symptoms, and direct you to the care you need.

Treatment for postnatal depression can include [talking therapy](/your-health/is-talking-therapy-for-me/), peer support and sometimes medication, which a GP can prescribe.

__This article has been medically reviewed by Dr Adenekan Oyefeso, Clinical Lead for Mental Health at Kry.__


kry.co.uk > Article page > Can men get postnatal depression?

Can men get postpartum depression 2100x1200

More than 1 in 10 new dads experience anxiety and postnatal depression. Discover the signs of postnatal depression in men and the help available.

Meta description > Postnatal depression

Postnatal depression in men | Kry

Can men get postnatal depression?

kry.co.uk > Mental health > Articles

kry.co.uk > Talk to a therapist button

livi.co.uk > Talk to a therapist

Need to talk to someone?

Kry UK

Kry is Europe’s leading digital healthcare provider. We combine digital technology with clinical expertise to help NHS services and health insurers solve the biggest challenges in healthcare.