kry.co.uk > Your health > Mental health

kry.co.uk > Mental health > Header

Mental health

Opening up about mental health isn’t always easy, but looking for help is the first step towards getting and staying well. As many as 1 in 5 adults have experienced depressive symptoms so far in 2021 – more than double the proportion before the Covid-19 pandemic – but many of us aren’t accessing the support and treatment we need.

If you’re struggling to talk about your mental health – whether it’s anxiety, depression or another condition – you’re not alone,’ says Dr Rhianna McClymont, Lead GP at Kry. ‘There’s lots of help and support available. You just have to reach out to get it. It doesn’t really matter how you tell someone, as long as you do.’ 

## How to talk about your mental health with family and friends

Whether you’re concerned about burdening your loved ones or other people’s judgement, it can be difficult to talk about your feelings. ‘It’s important to remember that the people closest to you are often the most valuable source of support,’ says Dr Cecilia Radecka, a Kry psychologist. ‘We often underestimate how much our loved ones can help.’

### Be as honest and open as you can
Explaining how you’re feeling can allow others to understand what you’re experiencing. If you think describing your condition or how you’re feeling might be overwhelming, show them an article from a book or website. 

### Think about what you want from the conversation
Explaining to your family or friends what you want from the discussion can help them understand the best way to help you – this may be simply listening, offering emotional support or helping you access practical help. 

### Don’t expect too much from the initial conversation
Although mental health problems are very common, sometimes they can be difficult to understand. You may discover that the person you’re speaking to has had similar experiences or knows someone who has, which can help you feel less alone. Give them time to process what you’ve said, and plan to come back to the conversation at some point. 

### Conversation starters
Some useful ways to start a conversation with friends or family could include:
- ‘I’ve been struggling with my feelings lately.’
- ‘I’m not feeling like myself. Do you mind listening to what I’m going through?’
- ‘I know we don’t talk much, but I’m having a tough time. Can I give you a call?’

## How to talk about your mental health with a doctor

Doctors are there to help and can advise you on treatments and support available. They’re also familiar with mental health conditions, so there’s no need to feel embarrassed or ashamed. In the UK, for example, 40% of doctor appointments are now mental health-related. 

‘In some cases, it might be necessary to consult a doctor if you notice physical symptoms or need advice about medication,’ says Dr Radecka. ‘Speaking to a psychologist or therapist can also help if you’re struggling with depression or anxiety.’

### 1. Write down what you want to say
Make a list of the things you want to talk about before the appointment. This might include questions to ask or words or phrases that represent how you feel. That way, if your mind goes blank during your appointment, you’ll have notes to refer to. 

### 2. Don’t be afraid to ask for more information
A doctor should discuss different treatment options with you, whether it’s talking therapies or medication. Always ask for more information if you need it. 

### 3. Be transparent about how you’re feeling
This is your opportunity to give the doctor as much information as you’re comfortable with. If the doctor feels that your job is affecting your mental health or you’d benefit from some time off, they may sign you off work. A doctor can make an assessment based on your symptoms and provide you with a note advising you of the length of time to take off. 

### 4. Conversation starters 
At your doctor’s appointment, it’s a good idea to be prepared to get the most out of it. Here are some useful ways to start your conservation:
- ‘I’ve been feeling this way for [X amount of time].’
- ‘I’d like to see what support is available for how I’ve been feeling.’

## How to talk about your mental health with your employer

Your mental health can affect all areas of your life, including your work. Many of us will hesitate to bring a mental health problem up at work, for fear of being judged or not being taken seriously. A US report found that nearly 60% of employees have never spoken about their mental health to anyone at work.

However, good employers are there to support you to do the best job possible, so it’s worth speaking to them about the issues you’re facing. 

‘Showing that you need help from your employer is one of the bravest things you can do,’ says Dr Radecka. ‘It’s maybe not the easiest, but when we avoid the things we fear, we tend to increase negative thinking surrounding it. 

‘More often than not, employers will appreciate you coming forward with your feelings and will understand.’

### 1. Choose whether you want to talk to your doctor or boss first
‘If you’re suffering from work-related stress, it’s justifiable to speak to your employer first,’ says Dr McClymont. ‘Often, if an employer can improve the work situation, you won’t need anything else. 

‘But if your problems are separate from work, I’d say get the right help from your doctor first. A doctor’s note may be helpful to explain your situation, particularly if you might need some time off.’

### 2. Think about what you want to get from the conservation
If you or your workplace can make adjustments to help you do your job and protect your mental health, it’s worth writing these down to discuss. These might include being allowed time off for treatment or changes to your working hours or working area. 

### 3. Speak to HR if you’re not comfortable talking to your boss
It’s your choice who to speak to, whether it’s human resources or your supervisor or manager. Book a time to chat in a private room or somewhere you feel comfortable. 

### 4. Conversation starters 
Starting a conversation with your boss might seem intimidating, but it doesn’t have to be. Try these conversation starters:
- ‘I need to talk to you – do you have time to listen?’ 
- ‘I’ve been struggling with a lot of stress and would like to talk about making some changes to my workload.’
- ‘I need to make my mental health more of a priority. Can we talk about adjusting my hours?’

## How to get help during a mental health crisis

It’s important to have a conversation with a doctor if you can’t manage your mental health on your own any more. Local urgent mental health crisis teams are available 24 hours a day for advice and support. 

If you reach the stage where you’re at serious risk of harming yourself or having suicidal thoughts, call 111 or 999 for emergency help. Or go straight to A&E – the doctors there are experienced in providing mental health help in a crisis. Alternatively, the Samaritans are available at any time by calling 116 123.


Section > Call out > GP CTA for content

Speak to a GP

kry.co.uk > Your health > How to talk about your mental health if you’re struggling

How to talk to ppl about your mental health

Opening up about mental health isn’t always easy, but looking for help is the first step towards staying well. A Kry GP shares advice on how to talk about mental health.

kry.co.uk > Your heath > How to talk about your mental health if you’re struggling  

How to talk about your mental health if you’re struggling | Kry UK

kry.co.uk > medical reviewer

IMG 20200730 224911 865-33- 1 .jpg

Dr Rhianna McClymont

Lead GP at Kry

How to talk about your mental health if you’re struggling

Loneliness can affect all of us from time to time. More than 1 in 5 people say they often or always feel lonely. While social isolation and loneliness existed well before the Covid-19 pandemic, social distancing and other measures have intensified an already serious problem. 

Being socially isolated isn’t just a lonely experience – it can have a detrimental impact on your mental health. In fact, social isolation can be both a cause and a symptom of mental health issues.

‘If you’re feeling socially isolated or lonely, there are a variety of ways you can get help,’ says Dr Cecilia Radecka, a Kry psychologist.

## The difference between social isolation and loneliness 

‘The main difference between social isolation and loneliness is in how people experience them,’ says Dr Radecka. ‘Social isolation is a state where you have few people to interact with regularly. Loneliness is a feeling, where you can be surrounded by people yet still feel lonely.’ 

Social isolation happens when you have little or no contact with people. Being socially isolated can lead to loneliness in some people, although it’s important to note that people can also feel lonely without being socially isolated. 

‘Studies show that it isn’t the quantity but the quality of social interactions that matters,’ says Dr Radecka. For example, while social media can help us stay connected, it can lead to lower quality interactions. One study found that spending too much time on social media can increase feelings of loneliness. 

## It’s not just the elderly who feel lonely 

Social isolation disproportionally affects older people, and in some countries, up to 1 in 3 older people are lonely. ‘Older adults are at increased risk of loneliness and social isolation due to living alone, the loss of friends or family and poor health,’ says Dr Radecka. 

But social isolation can affect us all at some point. For some, being socially isolated comes and goes – perhaps as a consequence of life events, like a death of a loved one, a relationship break-up or moving somewhere new. For others, it’s more long term. 

## Our brains and social isolation

‘Research suggests that the loneliness of social isolation can impair brain function and cognition,’ says Dr Radecka. Existing studies have found the following areas of the brain are particularly affected:

### Hippocampus
This area of the brain has a major role in regulating how we respond to stress. A review found that people with smaller social circles have higher levels of the stress hormone cortisol. 

### Amygdala
This region of the brain is important for forming memories – research suggests that people with a busy social life appear to have more volume in this area. 

### Prefrontal cortex
This part of the brain plays an important role in social behaviour, decision making and memory function. Studies suggest the function and volume of this area is reduced without regular social interaction. 

‘Social isolation can also have an impact on our memory and how we process information,’ explains Dr Radecka. ‘There’s even evidence that social isolation accelerates cognitive decline, and loneliness has been found to increase the risk of developing dementia, especially Alzheimer’s,’ she says. 

## How social isolation affects our mental health

Humans are social beings, and regular social connection, through community, friendship and support networks, is vital for our mental wellbeing. 

Social isolation is associated with an increased risk of mental health problems like anxiety and depression – and mental health issues can also increase your chances of feeling lonely. There’s even evidence that social isolation can shorten life span. A study found that people who are socially isolated are more likely to die prematurely, regardless of underlying health issues. 

However, while social isolation and loneliness can impair our cognitive function, there’s also evidence that re-socialising and making new connections can reverse the negative effects of isolation. In a recent study conducted during the pandemic, residents who suffered cognitive decline during lockdown quickly recovered when restrictions eased.

## How to overcome the effects of social isolation 

If you’re feeling disconnected from life and experiencing loneliness, asking for help can be difficult and you might not know where to turn. ‘Often, we don’t want to admit to being lonely, as it carries a strong stigma. But it’s always a good idea to do so,’ says Dr Radecka. ‘It’s important to remember that there’s nothing shameful in feeling lonely – it’s a normal human experience.’

Here are some steps you can take to overcome the effects of social isolation:

### 1. Make social connections a priority

‘Although it may seem impossible, making small steps to connect with others is important. There are many forms of friendships – but the key here is quality, not quantity,’ explains Dr Radecka. ‘Arrange to chat to someone you haven’t spoken to in a while or set up a weekly phone call.’

### 2. Engage in the community 

Being part of a community gives us a strong sense of belonging. Join a class based on your interests. ‘Doing activities that we enjoy is good for our mental wellbeing and a way to meet new people,’ says Dr Radecka. Try taking part in a book club, dog-walking group or choir or volunteering at a community garden. One study found that group singing significantly boosts psychological wellbeing. 

### 3. Get moving

‘If you’re struggling with social anxiety, keeping physically active can improve your mood and decrease symptoms of depression and anxiety,’ says Dr Radecka. ‘It boosts the feel-good chemicals in the brain and decreases stress hormones, including adrenaline and cortisol.’

### 4. Ask for help

‘If you feel that social isolation and loneliness are affecting your health, don’t be afraid to reach out to family, friends or a health professional,’ says Dr Radecka.

‘A Kry doctor or therapist can evaluate your symptoms and talk you through treatment options available.’

__This article has been medically approved by Dr Cecilia Radecka, a Kry psychologist.__


kry.co.uk > Your health > How does social isolation impact your mental health?

Social isolation

What does it mean to be isolated? How does it affect us? Kry psychologist Dr Cecilia Radecka shares advice on overcoming social isolation.

kry.co.uk > How does social isolation impact your mental health? > Meta

Social isolation and your mental health | Kry UK

How does social isolation impact your mental health?

Mental health conditions are incredibly common, with at least [1 in 4 people experiencing some form of mental illness](https://edubirdie.com/blog/statistics-and-facts-about-mental-health-how-common-are-mental-health-problems) at some point in their lives. It’s incredibly important to be able to talk about our emotional wellbeing as easily as we talk about our physical health – especially as the topic of mental health is becoming less taboo.

‘GPs take mental health just as seriously as physical health, and we genuinely care about your wellbeing,’ says Dr McClymont. ‘If you chat to your GP about your symptoms and what’s concerning you, we can advise you on how to deal with things that seem difficult.’

Mental illness can be a tricky thing to talk about. If it doesn’t feel like the right time to start a conversation with a doctor, this guide can help towards making the first step.

## What do my mental health symptoms mean?

Mental health is a huge branch of medicine. There are various different symptoms people experience – and many things the symptoms might mean. Some of the most common mental health problems include: 

__Anxiety__
We all feel anxious at some point in our lives, from worrying about an exam or job interview, to going through life-changing events like having a baby. But if you find you’re feeling anxious without knowing why, or your [anxiety ](/medical-advice/mental-health/anxiety/)is starting to affect your day-to-day life, then it could be time to take the first step and speak to a GP.

‘Anxiety can manifest in several ways,’ says Dr McClymont. ‘It can cause psychological symptoms like [feelings of panic](/your-health/6-causes-of-panic-attacks-and-expert-tools-for-how-to-cope/), racing thoughts or difficulty concentrating, and it can also cause physical symptoms like sweating, a racing heart or breathing rate, feeling dizzy or trembling.

‘If your anxiety is causing these kinds of symptoms, is affecting your mood, appetite or sleep, or impacting your relationships or work life, then it’s time to get advice from a doctor,’ Dr McClymont advises.
If you have more questions about anxiety, you can find some answers to[ common questions around anxiety here](/your-health/need-help-for-anxiety-here-are-your-questions-answered/). 

__Depression__
Everyone gets low from time to time, but we start to call that feeling[ depression ](/medical-advice/mental-health/depression/)when it seriously impacts your life. When we’re depressed, we may be aware of feelings of sadness, even despair, and we may feel lethargic, have disturbed sleep or eating patterns, and be generally less resilient in the face of normal knock-backs and life events.

Sometimes depression symptoms are manageable and pass with time, but sometimes they aren’t, and it’s important to get help – ideally before you reach a crisis point. 

__Problems sleeping__
Disturbed sleep, or insomnia, is closely linked with depression and other mental health problems – everything can feel just that bit harder in the middle of the night, or after a bad night’s sleep. Sleeping problems can make mental health worse, and vice-versa – it’s all too easy to get stuck in a spiral of depression and sleeplessness, and it’s important to get help if your sleeping patterns are affecting your emotional wellbeing.

## How to prepare for a GP appointment about mental health

Sometimes it’s hard to remember exactly what we want to discuss with the doctor once we’re there. It can be helpful to prepare for the appointment so you can be sure you’ve covered everything you want to talk about. 

__Dr McClymont has 5 useful tips:__

1.	Note down some key points you’d like to talk about. That way, if you start to feel forgetful in your appointment, you’ll have a list to refer to.
2.	If you’re not sure what’s making you feel low or anxious, keeping a journal of how you feel day-to-day might give you an insight into triggers or patterns.
3.	Make a list of any medications you’re taking, including any over-the-counter or herbal supplements. If you take any illicit drugs, the doctor really needs to know so they can help you plan the best ways to manage your mental health. 
4.	Try and schedule your appointment for a time when you’re more likely to feel relaxed or alert.
5.	You can invite a friend or family member with you for support if you’d find that helpful. Sometimes it can even be useful for people close to you to talk to the doctor when they have concerns about your health. 

## What will happen at the appointment?

When you first see a GP about a mental health concern, they’ll need to ask you a series of questions about your mood, thoughts and behaviour. There are questionnaires that some GPs use, which will cover subjects like feelings of helplessness, whether or not you look forward to anything, what kinds of triggers you can identify, and anything in your lifestyle that might be causing problems. 

The doctor will ask about other aspects of your health and medical history, and might also ask about any family history of mental health problems or related conditions. 

‘Sometimes, talking about your feelings, traumatic events in your past, or your own triggers for mental illness can be difficult. Take your time, but do try to bring up anything you feel could be important, as it will help you get the right treatment,’ advises Dr McClymont.

The GP might also do some other quick routine physical health checks, like blood pressure and weight. 

## What might the GP do to help?

There are several different ways to approach mental health problems. The first step is to see whether there’s anything practical to do – if you’re in a situation which is causing you anxiety or depression, there might be ways for you to get out of that situation, or make it safer or easier to manage. Some of the triggers for mental illness need to be tackled head-on with practical solutions, so you may be asked about your current risk or history of trauma. 

A GP might also suggest some lifestyle changes, and if relevant, talk to you about alcohol, smoking, drug use, and other unhelpful patterns of behaviour. Sometimes, something that starts as a coping mechanism can become unhelpful, or even harmful. A healthy diet, exercise and simply getting outside and socialising might be some of the simple, practical changes that can help. 

There are also some treatment options that your GP can offer or advise on, including: 

- Antidepressant medications
- Referral to counselling, Cognitive Behavioural Therapy (CBT), or other talking and strategy development therapies
- Recommendations for nearby organisations and charities that might be able to help

## What other help is available?

There are lots of groups and organisations designed by people with experience of mental illness, to offer support and advice throughout difficult times. And if you’re able to talk about your mental health with friends or family, you might be surprised by how many of them can empathise, or even have similar experiences. 

‘There are many different mental health charities available that are excellent at offering advice and further support if needed. If you have health problems that are affecting your work, it may also be helpful to talk to your manager or HR department. You don’t need to disclose more than you’re comfortable with, but it can give you another avenue for practical support,’ says Dr McClymont.

## How do I know when to ask for help?

Mental health conditions are very common, and different people deal with them in different ways. If you find that you cannot manage your mental health well on your own, then it’s important to have a chat with a GP. 
It’s great if you can access support before you reach a crisis point, but if you do get to a stage where you are at serious risk of harming yourself or others, this is a medical emergency. Local urgent mental health crisis teams are available round the clock. Otherwise, A&E departments are experienced in mental health crises and have psychiatric liaison teams on site.

‘There are good treatments available for mental health problems, and getting help earlier can limit the impact that it has on you, your mood and the quality of your life,’ says Dr McClymont. ‘If you need specialised help for mental health, a GP can also refer you to a psychiatry team. Anxiety, depression and other mental health concerns are common, and nothing to be ashamed or embarrassed about.’ 

If you’ve previously been speaking to mental health teams and have deteriorating symptoms, call your relevant ‘crisis number’ to be seen quickly. If you’re having suicidal thoughts, call 111 or 999 for emergency help.


Kry.co.uk > How to talk to a doctor about your mental health > CTA

See a GP for mental health

kry.co.uk > Your health > Talking about mental health – how a GP can help

Talking about mental health – how a GP can help

Many people find it hard to talk about mental health, but there’s lots of help available. A Kry lead GP shares advice on seeing a doctor for mental health.

kry.co.uk > Your health > Talking about anxiety – a doctor’s guide

Talking about mental health – how a GP can help | Kry

Reviewer > Dr Rhianna

IMG 20200730 224911 865[33] (1)

The teenage years can be emotionally turbulent. This year, the pandemic has presented additional challenges for young people and many are facing increased struggles with their mental health. As a parent, how can you spot the signs and encourage them to open up to you? And what are the best ways to suggest getting help — without alienating your teenager?

A new UK study shows that almost half of 16 to 24 year-olds reported higher levels of stress. Almost 1 in 2 without previous mental health problems reported high levels of depressive symptoms, and 1 in 3 experienced moderate to high anxiety. Almost half said they were overeating to cope with their moods.

But while around 50% would ask for help for a personal or emotional problem, from a partner, friend or parent, and one-third would seek help from a mental health professional – worryingly, around 1 in 3 wouldn’t ask for help.

‘The teenage years are a formative period in life when you start to forge your identity,’ says Martin Forster, child psychologist at Kry. ‘So, the pandemic restrictions are having an effect on teenagers, not only on a practical level, but also on an existential one.’ 

Here, Forster answers questions for any parents worried about their teen’s mental health.

### What’s going on in a teenage brain?

‘It’s normal for teenagers to become more moody,’ says Martin. ‘This is mainly down to a complex interplay between hormonal shifts during puberty and brain development that occurs in this period.’ 

Research shows that the prefrontal cortex — the area to do with planning, prioritising and impulse control — is one of the last regions of the brain to mature, and this can take until 25 to reach maturity, Forster explains. 
‘Quite often, teenagers are described as being very emotional and not having the best judgement when it comes to taking risks,’ he says. But in recent years, research has shown that this is actually not true — teenagers don’t have a lesser ability to assess risks than adults. 

‘But, what is specific to the adolescent brain is that there’s an increase in activity in the neural circuits using dopamine, a neurotransmitter central to creating the drive for reward,’ Forster explains. ‘This means they may react more strongly to temptation and find it harder to resist different types of rewards such as alcohol, drugs or sexual behaviour.’

It’s also natural for teenagers to become more rebellious as they transition from childhood to adulthood. ‘This is a time when they crave more freedom and this can lead to conflicts with parents,’ he says. ‘But, as a parent it’s important to remember that this is a normal and even healthy part of a teenage development. Teenagers need boundaries to rebel against.

The key is to help them navigate this difficult period by remaining calm, firm and steadfast, and giving them just enough leeway without totally crushing their will.’ 

### How can I handle my difficult teen?

- Involve your teenager in negotiations on boundaries and house rules, but stick to your agreements
- Try to remain calm, firm and consistent
- Talk about your concerns to friends, or join a support group
- Look after your own mental health, so you’re better equipped to handle tricky situations

### What are the signs of mental health problems in teenagers?

If mood swings are normal during adolescence, how can you tell if there’s something more serious going on? ‘If your teen is moody, this in itself isn’t necessarily a sign that they’re having mental health issues,’ says Forster. ‘The general sign to look for is any sudden change in behaviour or habits — this could indicate they’re struggling’.  

Here are some more key signs:

- __Generalised anxiety:__ They seem excessively worried about everyday matters and can be restless and on edge
- __Depression:__ They seem persistently sad or low, can’t seem to function normally, are having problems with energy, sleep and concentration and have lost interest in doing things they used to once enjoy
- __Substance abuse:__ Their behaviour has become erratic. They might be talking more quickly or slowly than usual. They seem spaced out or high. You notice physical changes. For example, they may look thinner or their pupils may be dilated
- __Self-harming:__ You notice cuts or scratches on their body that they try to hide
- __Eating disorders:__ They’re avoiding food, are rapidly losing weight, or overeating. They may also be spending more time in the bathroom (this suggests they may be making themselves sick, which is a sign of bulimia)

### How can I talk to my teen about their mental health?

‘If you’re worried, it’s crucial to get the right help,’ says Dr Forster. ‘Confronting a teenager directly probably isn’t the best tactic‘.

Instead, Forster advises trying to spend more time with them, even if this means cancelling things in your diary. ‘Find things that you can do together where they can feel safe and relaxed such as watching a film, doing sport, going for a walk, preparing a meal or giving them a lift in the car,’ he suggests. ‘That way, there’s more chance they’ll open up to you.’ 

When they do speak up, really listen to what they’re saying, Forster says. ‘At this point, it’s important not to shy away from sensitive matters and dare to ask straight questions, even if you as a parent may be afraid of the answer,’ he asserts. ‘For example, if your child hints that he or she is having suicidal thoughts — do ask about that. 

‘Don’t be judgmental or overanxious and gently suggest that it might be helpful to talk to a doctor, psychologist or other health professional.’

### How a doctor can help

‘A doctor will evaluate the physical and emotional symptoms, and advise on the appropriate treatment,’ says Forster. 

This may be a referral to a psychologist, a specialist clinic, for example for eating disorders or substance abuse, or a support group. 

Cognitive behavioural therapy (CBT), for example, can be effective for treating anxiety disorders and depression. In some cases, medication may be prescribed.

__This article has been reviewed by Dr. Martin Forster, child psychologist__


Kry.co.uk > Your health > Could your teenager have a mental health problem? A child psychologist explores

HEADER GettyImages-1176301048

Mental health struggles among teenagers are on the rise. Here’s expert help on how to deal with this sensitive issue 

Expert advice for mental health problems in teenagers | Kry UK

Could your teenager have a mental health problem? A child psychologist explores

Just as our bodies age, our brains age too. As we get older, the areas of the brain that control emotional expression, problem-solving, attention and mental abilities start too get smaller.

Research shows that the overall volume of the average brain shrinks by around 5% each decade after the age of 40, with the rate of decline increasing after 70. These changes can make you increasingly susceptible to cognitive dysfunctions like memory loss, impaired thinking and dementia.

In fact, around 50 million people worldwide have dementia, according to the World Health Organization (WHT). In the UK, there are 850,000 people with dementia, and this is projected to rise to 1.6 million by 2040.

While these statistics may sound scary, there’s no cause for alarm. Evidence shows there are plenty of things you can do to help prevent cognitive decline.

### 1. Do 30 minute’s aerobic exercise 4 to 5 times a week

People who are physically active are less likely to develop cognitive decline. Exercise improves blood flow and oxygen supply and this stimulates chemical changes in the brain that enhance cognitive function. One study found that doing aerobic exercise in particular, for half an hour, 4 to 5 times a week, could help to slow shrinking of the hippocampus, the part of the brain that deals with memory. [Exercising regularly](/your-health/how-to-fit-exercise-into-your-daily-life/) also reduces your risk of developing high blood pressure, heart disease and stroke, all of which can have an adverse effect on brain health.

### 2. Eat a MIND diet

The MIND diet consists of eating plenty of wholegrains such as quinoa, oats and barley; plenty of leafy greens; brightly coloured vegetables; nuts; berries, especially strawberries and blueberries; beans, lentils and soybeans; poultry and oily fish at least once a week, and cooking with olive oil. It also suggests avoiding or minimising red meat, processed food, salt, cheese and butter, and sugar. Get tips on [how to make healthier food choices](/).

### 3. Get musical

Learning to play a musical instrument may enhance brain function as we get older, and could also help prevent age-related cognitive problems — according to a systematic review of scientific research. But if you’re no Mozart, don’t despair. Just listening music you enjoy is also beneficial for healthy brain function as research shows it can help memory and reasoning.

Learning new dance moves may help support your brain health too. Dancing reduces stress, increases levels of feel-good endorphins and also helps develop new neural connections, especially in those parts of the brain involved in executive function, long-term memory and spatial recognition

### 4. Stay socially connected

Being [socially engaged and supporting others](/your-health/supporting-others-during-difficult-times/) is important for a healthy brain. When you interact with others, wether it’s spending time with friends, volunteering or having a chat with a neighbour, parts of your brain are stimulated. Research shows that just one hour a week of social interaction is beneficial for people with dementia.

### 5. Meditate

Meditation has many benefits. It can help to calm the mind, reduce stress and lower blood pressure. Research also shows it may help reduce age-related memory loss — and benefits can be seen in as little as 12 minutes a day of regular meditation.

### 6. Reduce your stress levels

Stress can be a contributing factor for many health problems, including heart disease, insomnia and anxiety disorders. Research also shows that higher blood levels of the stress hormone cortisol are associated with memory impairment and reduced brain size in middle-aged adults. So, if your stress levels are high, protect your brain by finding ways to manage your stress better, such as yoga or meditation.

__Reviewed by: Rhianna McClymont, Lead GP Lead GP, Kry__

Kry.co.uk > Your health > 7 ways to keep your brain healthy (1)

7 ways to keep your brain healthy

These simple lifestyle changes can help prevent cognitive decline as you grow older

Kry.co.uk > Your health > 7 ways to keep your brain healthy

At difficult times like these, it’s very common to feel stressed or anxious. You may feel alone, fearful or worried about your family or money.

What’s most important is to remember that this is a natural reaction to the circumstances. Most people will be feeling some level of anxiety or stress right now, and being in lockdown, or self-isolating, and the subsequent loss of your normal routines and social contact, is likely to increase these feelings.

It’s important to acknowledge and respond to these feelings and not ignore them, and remember that what you are doing is very important to protect yourself and others. We hope these ideas help you cope during this unprecedented time. 

## Ways to manage fear or anxiety

### Be realistic about the risk
95% of people who have contracted the new coronavirus to date have recovered or are recovering. If you and your loved ones act on the government advice the strong likelihood is you will remain safe. 

### Share your worries
Talking to friends and family is the best thing you can do. Just hearing someone’s voice can make you feel less anxious. 

### Limit how much news you watch
Whether on TV or social media, it’s easy to get trapped in the 24-hour negative news cycle. Try not to. Limit the amount of news you watch or view online and do something else instead.

### Try a countering technique
If persistent negative thoughts take hold, try an exercise from Cognitive Behavioural Therapy (CBT). Confront your negative thoughts with a rational counter-statement. For example if you keep worrying that your parents may get ill, say to yourself, ‘Actually my parents are safe at home and not leaving the house. The chances of them catching COVID-19 are incredibly remote.’

### Have a good cry
Crying is the body’s way of releasing stress when things become too much. Sometimes the simple act of letting go of your emotions allows you to clear your mind and reset. 

### Remember it will come to an end
Right now every day may seem like forever. But we can already see countries who’ve been badly impacted by coronavirus coming out of it and returning to normal. We will too. 

## Some practical ways to relieve stress

### __1. Maintain a daily routine__
Create a new daily routine based around your stay-at-home life. Having a sense of structure is important – especially for younger children and families.

### __2. Do some exercise__
Not only is exercise a great stress reliever, it can also help strengthen immunity. [Find out why and read some tips to help you get active](/your-health/how-getting-moving-help-beat-coronavirus-stress/).

### __3. Try some breathing and grounding exercises__
Surprisingly simple breathing exercises and relaxation techniques can have a powerful and immediate effect on stress. There are a wealth of online resources for meditation and mindfulness – this [NHS-recommended apps list](https://www.nhs.uk/apps-library/category/mental-health/) is a good place to start. Or find some relaxation videos and techniques on the NHS Every Mind Matters YouTube channel.

### __4. Get some fresh air__
Although the opportunity to leave the house for exercise is limited, spending time in a garden, on a balcony or just opening windows will help. If the sun’s out, spend a short time relaxing in it to give yourself a natural mood boost. 

### __5. Treat yourself__
Tasty food, great music, a good book or a long, hot bath – whatever helps you, or just some time to yourself (especially if you’re self-isolated at home with family).

### __6. Find and ask for help__
If you are worried about financial hardship, anxious about vulnerable people in your family, or struggling with wider mental health issues, here are some other useful links.

For info on Employee Benefits and Rights Support, see [gov.uk](https://www.gov.uk/government/publications/guidance-to-employers-and-businesses-about-covid-19/covid-19-guidance-for-employees).

The NHS have advice on [__taking care of your mental health__](https://www.nhs.uk/oneyou/every-mind-matters/) during the coronavirus lockdown

Take a look at [gov.uk](https://www.gov.uk/) if have a [medical condition which makes you extremely vulnerable to coronavirus (COVID-19).](https://www.gov.uk/coronavirus-extremely-vulnerable)

## When can Kry help?
If your anxiety develops and you have [symptoms of depression](https://www.nhs.uk/conditions/clinical-depression/symptoms/) that have lasted more than 2 weeks that are impacting your daily life, you can speak to a Kry GP. Please note that Kry GPs are only able to help with mild to moderate depression. So if you are feeling very unwell, you should always seek emergency help from your GP or call 111.


livi.co.uk > Talk to a therapist

Need to talk to someone?

kry.co.uk > Your health > Managing your mental health

Managing your mental health during the coronavirus lockdown

With coronavirus keeping so many people at home, it's important to look out for your own, and your family’s mental health. So we’ve got some ways to help you take care of your mind, as well as your body. 

kry.co.uk > Your health > Managing your mental health > Metainfo

Of all illnesses, depression is perhaps the most misunderstood. Because the symptoms vary and often have no clear physical manifestation, it’s much easier to dismiss them or underplay how serious they are.

Depression really can affect anyone. And often it’s those people who think it can’t happen to them who find it hardest to spot the symptoms and get help. 

Sometimes there’s a clear trigger for depression – such as a difficult life event or loss – but often there isn’t. And if you have never experienced depression before, it may be hard to tell the difference between feeling down, or having a bad week and the start of something more serious. 

Most importantly, although depression can be about feeling extreme sadness, this may not be a symptom at all and can obscure from the range of different indicators that someone may be suffering. 

## The common symptoms of depression
Having some, or all, of these symptoms may indicate depression. How long you, or someone else, has had these feelings or symptoms for is important too. Symptoms of depression will persist for weeks and months. You’d expect to experience them ongoing for 2 weeks or more before speaking to a GP.

__1. Feeling hopeless or helpless__
With depression, this feeling is more than just looking at things, or the future negatively. Losing your sense of hope means seeing only a bleak future and taking no pleasure in life. Often it’s combined with the feeling that there’s nothing you can do to improve the situation.

__2. Sleep problems or changes in sleep habits__
Sleep problems alone don’t indicate depression. But insomnia can frequently trigger depression and depression is often accompanied by changes in sleep habits. That could mean waking in the night, struggling to get to sleep or sleeping more and finding it hard to get up. 

__3. Loss of interest and enjoyment in daily activities__
When people start dropping their normal hobbies, pastimes, commitments, social activities or pleasures – like sex – it’s often the most obvious sign that their partner or friends will notice. 

__4. Thoughts of death__
A preoccupation with death and, in more severe cases, suicidal thoughts or wishing to die are often present in cases of depression.

__5. Losing control of emotions__
Crying more often, taking risks, getting irritable or angry – depression may lead to people being overwhelmed by different emotions or acting unpredictably. 

__6. Appetite or weight changes__
Significant changes – usually a loss  in weight or appetite – over a short period of time. 

__7. Loss of energy and motivation__
Often the predominant feeling of depression is not having the energy, or motivation, to do anything at all. Physically you may feel heavy or fatigued and normal tasks or decisions will take longer or become difficult to complete. 

__8. Reckless and risky behaviour__
Depression can feed self-destructive tendencies – whether that’s putting yourself at risk directly such as with dangerous driving, or indirectly through substances such as alcohol or drugs and gambling. 

__9. Self-loathing, criticism and guilt__
The feelings that accompany depression often take the form of negative thought patterns – which is why they are hard to spot. Hating oneself and feeling responsible for those feelings is often at the heart of this negative thinking.

__10. Being less social or ‘disappearing’__ 
Whether in person, on the phone, or on social media – people with depression will often socialise and talk less and lose contact with the outside world. It’s a critical sign that’s easy to miss. Checking in with someone regularly – even if they have stopped contacting you – can be the most useful tool we have to help support someone who is struggling with depression. 

## When can Kry help?
If your symptoms of depression have lasted more than 2 weeks and they are impacting your daily life, speak to your own GP or a Kry GP. Please note that Kry GPs are only able to help with mild to moderate depression. So if you are feeling very unwell, you should always seek emergency help from your GP.

### Important information
Kry is not suitable for acute conditions or more severe problems requiring contact with emergency care or a hospital-based psychiatrist. Therefore, if you are feeling very ill, are considering taking your life or injuring yourself or someone else, you should always seek emergency help immediately. If possible make an emergency appointment with your GP, call 111 for help and advice or, in case of emergency, always call 999.

*Reviewed by Dr. Asimah Hanif*
February 15 2020

kry.co.uk > Your health > Depression

Depression: can you spot the signs?	

Of all illnesses, depression is perhaps the most misunderstood. Because the symptoms vary and often have no clear physical manifestation, it’s much easier to dismiss them or underplay how serious they are.

kry.co.uk > Your health > Depression > Metainfo

Help to identify the symptoms of depression.

What are the signs of depression?

kry.co.uk > Mental health > Articles

kry.co.uk > Talk to a therapist button

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.