Staying happy and healthy - an easy read booklet
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1 A First Steps guide to Staying happy and healthy - an easy read booklet or visit First Steps, Version 1, January Staying happy and healthy an easy read booklet
2 What is in this booklet? Page What is depression and low mood? 3 Signs of low mood 5 Signs of anxiety and stress 6 Feeling better 7 Healthy lifestyle 9 Useful contacts 10 Here at Virgin Care we are keen that this information is shared as widely as possible to help support anyone who might benefit from it. However, can we remind you that it is subject to Copyright Legislation so please do let us know if you plan to reuse or reproduce any of the content First Steps Staying happy and healthy an easy read booklet
3 What is depression and low mood? Everyone can feel down, fed up, miserable, anxious or stressed from time to time in their lives, this doesn t mean that a person is weak. Depression affects 1 in 4 people. For some people these feelings pass in a few days, but sometimes these feelings last a bit longer and can start to affect your daily life. Different things can lead to depression - such as life events, trauma, abuse, neglect, bullying, death of a parent or relationship problems. Genetics Depression is common if other family members have also experienced it. First Steps Staying happy and healthy an easy read booklet
4 Feeling unwell Physical health problems can cause depression and depression can cause people to be physically unwell. Stress Stress at home or at work, worrying about money, planning applications, family health etc. First Steps Staying happy and healthy an easy read booklet
5 Signs of low mood Eating more or less Sleeping more or less Finding it hard to enjoy things Not wanting to see friends and family Difficult to make decisions Tearful Feeling sad and hopeless Feeling tired Having thoughts of death Feeling angry First Steps Staying happy and healthy an easy read booklet
6 Signs of anxiety and stress Eating more or less Sleeping more or less Finding it hard to enjoy things Not wanting to see friends and family Difficult to make decisions Feeling tired Having thoughts of death Feeling angry Sweaty Racing heart beat Chest pain Low confidence Feeling restless First Steps Staying happy and healthy an easy read booklet
7 Feeling better There are lots if things you can do to help yourself feel better. Medication is an option but it s a good idea to try a self-help approach first. Some things you can do to help yourself are Take control - quite often events are beyond our control but we can always control the way that we react to things and the actions we take. Take control of the things that you can. Think positively - when we feel down our worrying thoughts can make the problem worse. Try to find the positive side of difficult situations. Talk to people you trust and share your problems - someone else may be able to help you think of a way to solve the problem. Set goals - make a plan of what you would like to achieve and work towards them one step at a time. First Steps Staying happy and healthy an easy read booklet
8 Do the things that you enjoy - you will not feel happy if you do not do the things that make you happy! These could include things such as cooking, music, sport, dancing, pets, etc. Make time for friends and family. Like yourself and be kind to yourself. Recognise that you can change Change is possible. In order to change you need to: Look at what is really happening now: Don t hide from reality, but see the present clearly. Do not be held back by the past: The past cannot be changed. Do not allow it to weigh you down. Accept the uncertainty of the future: Much of the future is not in our control. First Steps Staying happy and healthy an easy read booklet
9 Healthy lifestyle What s good for your heart is good for your head. Get active - Exercise helps us to feel better. It could be at a gym, walking, riding, boxing, dancing, etc. Eat healthily - What you put in makes a difference to what you get out. In the same way as you wouldn t expect the car to run on water, our bodies do not work properly if we do not eat the right foods. Too much salt, sugar and caffeine can all make depression and stress worse. Alcohol, nicotine and illegal drugs may give short term relief from your feelings, but in the long run they will make you feel much worse. Work, rest and play - Living a balanced lifestyle can really help you to feel better. First Steps Staying happy and healthy an easy read booklet
10 Useful contacts First Steps Monday and Wednesday 10am to 4.30pm and Thursday 11am to 5.30pm. The helpline will be open on a Tuesday following a Bank Holiday first.steps@nhs.net Depression Alliance National self-help organisation for depression and low mood SANELine MindInfoline NHS Direct Living Life to the Full Cognitive Behaviour Therapy Self-help Resources Books Surrey County Council Libraries have a very helpful list of self-help books. You can find the list at if you search Reading Well. The books are available online and in a selection of their libraries. Or additionally, the books are available to reserve via the Library catalogue. Many of these libraries also have a self-checkout option, which means you can take out a book without anyone knowing the book that you choose. First Steps Staying happy and healthy an easy read booklet
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