The purpose of this glossary is to help you to better understand your behaviors and emotions. These terms are to help you understand that these types of responses are very common, especially after you have experienced a trauma or very high stress or life-threatening situation. It may help you to understand what you might be experiencing. Some of these responses may happen right after an event or months or even years later. Having these responses does not mean you have a mental illness or clinical disorder.
You can recover from these feelings on your own over time, although some distress can come back at times that remind you of a trauma or loss. Most people recover more quickly with good coping behaviors like exercise, talking to friends or loved ones who understand and accept how you feel, seeking spiritual support and if any of your reactions are really bothering you, see a professional. And you always need self care! This means having enough time for relaxation, sleep, good nutrition and simple body movements like walking, stretching and deep breathing.
The following is a list of symptoms that can occur as a result of mental health issues even without a clinical diagnosis.
If you or another person are experiencing anxiety some things that can help include;
Panic Attack Symptoms:
We all feel angry at times – it’s part of being human. Anger is a normal, healthy emotion, which we might experience if we feel:
Anger isn’t necessarily a ‘bad’ emotion; in fact it can sometimes be useful. For example, feeling angry about something can:
Anger is your external way to express something that is going on for you internally (a reflection of how you feel on the inside).
Tips for Dealing with Anger:
Depression / Depressive Symptoms
Tips for managing depression;
More Tips on coping with depression:
Depressive Pessimistic Thoughts |
Positive Alternative Goal |
“I am lost.” |
“Find a bearing.” |
“No one appreciates me.” |
“Find exceptions to this statement.” |
“I will never get over feeling depressed.” |
“Question hopelessness-thinking assumptions.” |
“I can’t stand how I feel.” |
“Learn to tolerate when I don’t like.” |
“I am useless.” |
“Question uselessness assumption.” |
In the left column write your negative thoughts then in the right column, convert your negative thoughts into positive statements of what you can do to change. After seeing goals, make sure to have specific plans for reaching them. The fact is that goals without plans are often fated to fail (Gollwitzer, 1999).
Implement the plan. When you are done, evaluate and revise your plan.
Justifying thoughts |
Flip Technique |
Don’t think about going to the gym. Wait. You will feel rested and ready. Perhaps you will go in a day or so. Besides, exercise as a remedy for depression wont work if you are depressed. |
Use the flip technique by putting one foot in front of the other and heading to the gym. |
Activity remedies for depression, like house cleaning, are a pain and waste of time. You have better things to do, like watching your favorite soap opera. |
Start cleaning the house while listening to the soap opera. Here you are doing two things at once; one activity that is passive, the other that is active. |
The intensity of symptoms will likely pass within a month or so. Everything always changes. My
feelings are waves that come and go.
Talk about the experience in a safe environment, or
write about it. If you continuously avoid examining your reactions and not expressing your
distress or concerns will likely increase or prolong negative reactions.
Tips for managing Traumatic stress:
Self-harm is when you hurt yourself as a way of dealing with very difficult feelings, painful memories or overwhelming situations and experiences. Some people have described self-harm as a way to:
Ways of self-harming can include:
Tips for dealing with Self-harm:
Sleep Disturbances – Insomnia
There’s a close relationship between sleep and mental health. Living with mental health challenges can affect how well you sleep, and poor sleep can have a negative impact on your mental health.
Tips for dealing with Sleep Disturbances
Tips for coping with stress:
How you might think or feel |
What you may experience |
- hopeless, like there is no point in living - tearful and overwhelmed by negative thoughts - unbearable pain that you can’t imagine ending - useless, unwanted or unneeded by others - desperate, as if you have no other choice - like everyone would be better off without you - cut off from your body or physically numb |
- poor sleep with early waking - change in appetite, weight gain or loss - no desire to take care of yourself, for example neglecting your physical appearance - wanting to avoid others - self-loathing and low self-esteem - urges to self-harm |
Tips for coping/ overcoming Suicidal thoughts: