Are you finding yourself feeling restless, or constantly on edge? Do you notice that irritability has become a frequent companion? These are common signs that you may be experiencing stress and anxiety. Other signs to watch out for include:

• Fatigue. Feeling tired more often than usual, even after enough sleep.
• Concentration issues. Struggling to focus, or often finding your mind goes blank.
• Sleep problems. Difficulty falling asleep, staying asleep, or having restful sleep.

If these symptoms sound familiar, it’s important to recognise that stress and anxiety are common, and help is available.

Recognising signs of depression

Depression often feels like an overwhelming weight that affects every part of your life. If you feel like you’re constantly sad or hopeless, you might be dealing with depression. Some other signs include:

• Loss of interest. Activities you used to enjoy no longer bring you pleasure.
• Social withdrawal. Wanting to isolate and spend time alone, away from friends or family.
• Persistent symptoms. These feelings last for weeks or months, interfering with your work, relationships, and daily life.

Remember, depression isn’t just “feeling sad” – it’s a serious condition, but it’s treatable with the right support.

Identifying symptoms of PTSD

Posttraumatic stress disorder (PTSD) can develop after experiencing or witnessing a traumatic event. It often manifests in complex and challenging ways. You might be struggling with PTSD if:

• Feelings of shame or guilt. You often feel negative emotions linked to past events.
• Emotional outbursts. Difficulty controlling emotions, leading to intense reactions or feeling triggered.
• Physical symptoms. Experiencing headaches, chest pain, dizziness, or stomach aches without a medical cause.
• Disconnection. Finding it hard to maintain relationships, or cutting yourself off from friends and family.

PTSD can deeply impact your life, but with support and treatment, it is possible to reclaim your sense of well-being.

3 Tips to manage stress and anxiety every day

• Box breathing. Breathing techniques can help manage stress levels. Try “box breathing”: inhale for a count of four, hold for four, exhale for four, and hold again for four. Repeat for 3-5 minutes to activate your relaxation response.
• Use affirmations. Positive affirmations, combined with slow, deep breaths, can ease anxious feelings. Saying something like “I’m safe, I’m protected, and I’m exactly where I need to be” can ground you, especially before anxiety-inducing situations like meetings or interviews.
• Grounding walks. Going for a mindful walk, especially barefoot on grass, can help bring you back to the present moment. The combination of physical movement and nature is powerful for calming the mind, reducing stress, and boosting your overall well-being.

Practical tips for managing depression

• Journaling and gratitude lists. Writing down your thoughts helps clear mental clutter. Follow this with a gratitude list—writing down ten things you’re grateful for each day. Gratitude practice has been shown to boost mood by releasing serotonin and dopamine, two chemicals that play a key role in how we feel.
• Ketamine lozenge therapy. This emerging treatment shows promise, particularly for people dealing with treatment-resistant depression. Studies have reported significant improvements in symptoms, with participants experiencing a more positive outlook and better functioning. Consult with a healthcare provider to explore if this might be suitable for you.
• Break tasks into small steps. Depression can make even simple tasks seem insurmountable. Try breaking down daily tasks into smaller, manageable steps. Completing these can create a sense of accomplishment, which helps combat feelings of hopelessness.

Tips to help cope with PTSD

• Breathwork. Breathwork can be particularly helpful for those with PTSD by activating the parasympathetic nervous system, which helps to counteract the body’s fight-or-flight response. Connected breathing techniques have shown promising results, with some individuals experiencing a significant reduction in PTSD symptoms after consistent practice.
• Mindfulness meditation. Cultivating mindfulness helps manage PTSD by encouraging acceptance and reducing reactivity to traumatic memories. Regular practice can lessen avoidance, hyperarousal, and re-experiencing symptoms, allowing for a calmer response to triggers.
• Exercise. Physical activity is a powerful tool for those with PTSD. Engaging in enjoyable exercises, whether it’s running, yoga, or dancing, can help reduce stress, boost mood, and build resilience against symptoms.

A message of hope

Mental health affects all of us during the course of our lives. No one can avoid experiencing a mental health issue at some point. Some of us may struggle more than others. Some of us will experience the pain of a loved one and vicariously feel the deep disparity these moments can cause. Some of us will feel some freedom for a while, only to be pulled back down, because healing isn’t linear and we are not one-dimensional beings. You may feel that there isn’t a way out, but please, don’t lose hope. Your struggles do not define you. If we find community and connection, we are halfway there. We have the power to heal and transform our deep sorrows again and again.

Lucy da Silva is a psychotherapist and co-founder of treatment centre Silva Wellness.