Things are becoming more annoying than usual, doing your homework has become more exhausting, it's harder to fall asleep but yet you're constantly exhausted, the things that used to bring you joy don't anymore and you've started contemplating your existence. A bad day turns into a bad week, a bad week into a bad month and suddenly you're in a dark spiral of doing things because you "have to" not because you “want to”. If you feel this way, you aren’t alone! An estimated 10-20% of adolescents globally experience mental health conditions, yet these remain underdiagnosed and undertreated. Depression is one of the leading causes of illness and disability among adolescents globally. Asking for help has for many centuries been stigmatized. An obvious scream for help is seen as a scream for attention and your friends’ reply to your feelings with “lol same”. Our generation has normalized feeling this way on a daily basis and some people believe that there’s no way out. However, mental health isn't something to take lightly. It could be a life or death situation & should be taken seriously. But what can you actually do when the bad days turn into a bad month? This post is here to help you with just that and will hopefully be helpful!.
First and foremost, ASK FOR HELP. And by this, I don't mean that you should tell a friend. Yes, talking to a friend about your problems can be helpful, however that’s not always the case in the long run. Try talking to a teacher, maybe an adult you trust or seek professional help if you have the option to. There are several resources to seek help from. Sweden provides free therapy at the adolescent psychiatry, BUP, for anyone under the age of 18. Several chatting networks with volunteers listening to your feelings also exist. For example, Bris, 7cups, befrienders, Angelchat (not professional, however, the app allows you to chat with someone who has been through the same things) and MindForum. Talking to a stranger about your feelings can be hard. But, it is important to remember that they only want what's best for you, and that a professional will help you to a greater extent than a friend.
Take care of yourself. Make sure that you are eating properly (your body needs fuel to survive), try getting some rest. If possible, try to exercise (just a walk around the block or house is fine as well). Also, try and stop smoking and/or drinking and try to drink at least 8 glasses of water.
Do something you love (or used to love). Why not try knitting a sweater again? Or start baking? Maybe even try re-watching your favorite comfort shows/movies.
Hack your brain. Dopamine, Serotonin, Oxytocin and Endorphins are natural chemicals responsible for regulating your mood. Here’s a simple explanation of what they all do. Dopamine – the “reward” chemical, is associated with pleasurable activities like completing a task or eating food. Serotonin – the “mood stabilizer,” is responsible for our feelings of wellbeing. Oxytocin – the “love hormone,” promotes trust, empathy, and bonding in relationships. Endorphins – the “pain reliever,” is produced in response to stress or discomfort, or as a result of activities that produce reward.
Disclaimer: Too much or little of each of these chemicals can lead to harmful, maybe even deadly consequences. NEVER intake any of these drugs without a doctor’s or a medical professional's advice. This site does not endorse the use and/or possession of any illegal drug.
Surround yourself with a supportive network. When you’re overwhelmed with stress and negative thoughts, support is key. Join a support group of people dealing with the same feelings as you, talk to someone you trust or just try vocalizing your thoughts to yourself. Voice recordings, video recordings and journals are great ways to learn to express your feelings, hopefully decreasing the weight on your shoulders.
Give yourself a break. Give yourself a day or two to rest. It is important to remember that resting is crucial and not only a reward.
Remember that you aren’t alone. I assure you that thousands of people are going through the same thing as you, also believing that they are alone. Remember that you’re worthy of a life, and a good one as well, and that there are several reasons and ways to get better.
Email and phone number of alternative ways to seek help.
The care guide 1177
Health care counseling and information about the nearest psychiatric emergency room:
Tel: 1177
Web: www.1177.se
On-call priest
Tel: 112, everyday from 21-06.
Chat: Svenskakyrkan.se/jourhavandeprast
On-call fellow human being
Number: 08-702 16 80, everyday from 21-06.
Chat - Sundays & Mondays from 21-24: jourhavande-medmanniska.se
BRIS
Number: 116 111, open 24/7.
Chat: bris.se/for-barn-och-unga/just-nu
SPES – SuicidPrevention och surviving support
Number: 020 -18 18 00, phone everyday from 19-22.
Website: spes.se
Church SOS
number: 0771-800 650, weekdays from 13-21, weekends and red days from 16-21.
SOS-mailbox (website) svenskakyrkan.se/kyrkans-sos
Disclaimer; All content and media on Promislittledomuch.com is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professionals with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read on this website.
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