09 Sep

The Truth About Depression: Causes, Types, Treatment, Prevention

Your mood and ability to function may be affected by a medical illness known as depression. The various types of depression include:

  • Clinical depression
  • Bipolar depression
  • Dysthymia
  • Seasonal affective disorder

Clinical depression, also known as major depressive disorder, affects how you feel, think, and behave and can cause a number of emotional and physical issues. You will find it difficult to carry out your regular daily tasks, and occasionally think life isn’t worth living.

Counseling, medication, brain stimulation, and complementary therapies are all available as treatment options.

Signs and Symptoms of Depression

Depressive episodes can last for several weeks, months, or even years.

It is a chronic condition, and patients may experience remittances after periods of improvement.

Major depressive disorder is the most prevalent form of depression, though there are other varieties. Symptoms must last for at least two weeks for it to be considered an episode.

Your body, cognition, and emotions might be impacted by depression. If you notice these symptoms persisting, consulting a psychiatrist in Singapore can help in determining the right diagnosis and treatment approach.

Depression can manifest as:

  • Being exceedingly depressed, helpless, or concerned.
  • Not finding joy in activities that you used to enjoy.
  • Being prone to frustration or irritability.
  • Eating excessively or insufficiently.
  • Changes in your sleep patterns.
  • Finding it harder to focus or remember things.
  • Physical issues such as headache, stomachache, or erectile dysfunction.
  • Consideration of self-harm or suicide.

Symptoms of depression may manifest in different ways in adults, teenagers, and young children.

Young Children

Depression in young children may manifest as melancholy, impatience, clinginess, concern, aches, pains, refusal to attend school, or being underweight.

Teenagers

Teens may experience symptoms such as sadness, irritability, feeling down and unworthy, anger, poor performance or poor attendance at school, feeling misunderstood and overly sensitive, using alcohol or drugs recreationally, eating excessively, engaging in self-harm, losing interest in regular activities, and avoiding social interaction with friends and family.

Adults

Adults experience a variety of symptoms such as rage, aggression, irritability, nervousness, loss of interest, no longer finding enjoyment in previously enjoyed activities, feeling exhausted easily, suicidal thoughts, excessive drinking, drug use, decreased sexual desire or poor sexual performance, cognitive abilities, inability to concentrate, restless sleep, excessive daytime sleepiness, or trouble staying asleep all night, exhaustion, aches, headaches, or stomach issues.

Causes of Depression

Depression may be caused by a number of factors:

  • Brain chemistry. Depression may be brought on by abnormalities in brain chemistry.
  • Hereditary. You may be more prone to developing depression if a family member already struggles with it.
  • Life events. Depression can be brought on by stress, loss of a loved one, traumatic experiences, loneliness, and a lack of social support.
  • Chronic Disease. Constant physical discomfort and illness can contribute to depression – Diabetes, cancer, Parkinson’s disease, and other illnesses are frequently co-existing with depression in people.
  • Medication. Depression is a side effect of some drugs.
  • Substance abuse. Alcohol and recreational substances can both induce depression or exacerbate it.
  • Personality. People who have management problems or are quickly overwhelmed may be more susceptible to depression.
  • Trauma in early childhood. Some negative experiences have an impact on how your body responds to stress and frightening situations.

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Treatment and Prevention

Although it can be serious and debilitating condition, depression is manageable. Some methods to manage and/or treat depression include:

  • Regular exercise, adequate rest, and interaction with loved ones can lessen the effects of depression.
  • Seeing a mental health professional for counseling or psychotherapy. Your therapist can aid in problem-solving and the development of coping mechanisms. Some may only require a few sessions of therapy, while others might need to stay in therapy longer.
  • Medication: Antidepressants, which are available only on prescription, can help alter the brain chemistry that underlies depression. The effects of antidepressants may not be felt for several weeks. The adverse effects of several antidepressants frequently get better with time.
  • Brain stimulation therapy. People with severe depression or depression coupled with psychosis may benefit from brain stimulation therapy. Electroconvulsive treatment (ECT), transcranial magnetic stimulation (TMS), and vagus nerve stimulation are examples of brain stimulation therapies (VNS).
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09 Sep

Dementia: Causes, Symptoms, Risk Factors, Prevention & Treatment

Dementia is not a specific disease but rather a general term for a combination of symptoms that affect your memory, reasoning, and social abilities sufficiently enough to interfere with everyday life. Several conditions can cause dementia.

A typical symptom of dementia is memory loss. But, independently, it does not signify dementia. Rather, it is usually one of the first signs of the disorder.

Although Alzheimer’s disease is the prevailing cause of progressive dementia among older people, some dementia symptoms may be reversible depending on the aetiology.

Types and causes of dementia include:

  • Lewy body dementia, which may occur with
  • Vascular dementia
  • Parkinson’s disease
  • Mixed dementia
  • Frontotemporal dementia

Who is affected by dementia?

Dementia affects 5% to 8% of all adults over 65, and the percentage increases for every five years after age 65. It is believed that up to half of the adults aged 85 and older have dementia.

Individuals aged 65 and older with Alzheimer’s condition are also at higher risk.

What are the symptoms and indicators of dementia?

Signs of dementia occur when formerly healthy neurons, or nerve cells, in the brain cease to function, lose associations with other brain cells, and/or die.

People lose neurons as they age, but patients with dementia lose significantly more. Dementia symptoms can vary and may include:

  • Memory loss, lapses in judgment, and confusion
  • Wandering aimlessly, being disoriented in a familiar place or setting
  • Difficulty in speaking, interpreting, and expressing ideas, as well as reading and writing
  • Having difficulty managing money wisely and paying debts
  • Using unfamiliar terms to describe familiar objects
  • Repetition of questions
  • Taking longer to conduct routine everyday duties
  • Experiencing hallucinations, delusions, or paranoia
  • Loss of interest in daily activities or events
  • Acting rashly
  • Loss of balance and mobility difficulties
  • Disregard for other people’s sentiments

Dementia Risk Factors

  • Diabetes
  • Hypertension or high blood pressure
  • Age
  • Hypercholesterolemia or high cholesterol levels
  • Genetic history
  • Stroke
  • Parkinson’s disease
  • Down syndrome
  • Race and ethnicity
  • Brain injury

Is it possible to prevent dementia?

Dementia cannot be prevented, but leading a healthy lifestyle may lower the risk factors for specific kinds of dementia.

Maintaining healthy blood sugar levels, normal blood pressure, and a healthy weight can lower the chances of dementia. Staying as healthy as possible can provide your brain with the oxygen and nourishment required to perform at its best.

  • Follow a Mediterranean diet that includes whole grains, fruits, vegetables, fish and shellfish, nuts, olive oil, beans, and relatively small amounts of red meat.
  • Quit smoking.
  • Engage in at least 30 minutes of exercise on most days of the week.
  • Maintain an active social life. Interact with others, discuss current events, and keep your mind, heart, and soul active.
  • Maintain cerebral activity. Solve and play word games, puzzles, and other brain-engaging activities.

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Treatment for dementia

Since it is not yet possible to reverse brain cell loss, there is no cure for most kinds of dementia. Treatment, on the other hand, may aid in managing symptoms.

Some drugs may help in the treatment. There are three medications known as cholinesterase inhibitors that are approved for use:

  • Donepezil (Aricept)
  • Rivastigmine (Exelon)
  • Galantamine (Reminyl)

Memantine (Namenda), an NMDA receptor antagonist, may also be used alone or in combination with a cholinesterase inhibitor. Cholinesterase inhibitors can also aid in managing Parkinson’s disease behavioural symptoms.

Conclusion

Dementia is the most common form of neurodegenerative condition and is
increasingly frequent as world population ages, and a leading cause of death. While dementia is not curable, symptoms that are caused by the condition may be reversible. Deficiencies of certain vitamins like omega-3 and vitamin B12 are known to cause symptoms of dementia, and through early diagnosis, timely and appropriate treatment can be administered to stop or impede the rate of decline caused by dementia.

Early diagnosis and detection gives individuals with dementia and their loved ones the opportunity to reprioritise their time together, bond and make better decisions.

 

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09 Sep

Psychiatrist vs. Psychologist — We Explain The Differences

Confused when choosing the best mental health professional to help with your condition? The terms psychiatrist and psychologist have been utilised interchangeably, causing confusion among many.

Although both professions focus on behaviour and mental health, their educational backgrounds and professional training, and the support they offer differ.

Psychiatrists

Psychiatrists are mental health professionals with medical degrees (MBBS) and a residency program in psychiatry (Master of Medicine, Psychiatry). In general, psychiatrists train medically for 11 years.Psychiatrists are specialist doctors focused on prevention, diagnosis, and treatment of mental health problems. They incorporate biology and medical science when determining the cause of mental health conditions, and have extensive knowledge about the different functions and systems of the human body.

Following medical school, psychiatrists enter into a four-year residency training program where they specialise in learning how to diagnose, and apply treatment modalities for a wide spectrum of mental health conditions. After their residency, psychiatrists may opt to continue training and sub-specialize.

Psychiatrists also have psychotherapy training, including cognitive behavioural therapy and psychoanalysis, and primarily work in healthcare settings, such as mental health clinics and hospitals. They specialise in the following:

  • Child and Adolescent Psychiatry
  • Forensic Psychiatry
  • Addiction Psychiatry
  • Geriatric Psychiatry
  • Pain Management
  • Clinical Neurophysiology
  • Brain Injury Medicine
  • Sleep Medicine

Psychologists

A psychologist may have a bachelor’s, master’s, or Ph.D. psychology degree.

Although there are many career pathways in psychology, including those in practice and research, applied psychology is among the most prevalent professions.

Psychology professionals focus on the environmental and psychological elements that affect one’s well-being. When working with patients to deal with stressors, behavioural issues, and other difficulties, they work utilize coping mechanisms and employ different intervention strategies.

Psychologists generally possess the following knowledge and skills:

  • Student counselling and therapy
  • Psychology
  • Special education
  • Individualised education programs
  • Couples counselling and therapy
  • Mental health
  • Behavioural health
  • Clinical psychology
  • Treatment planning

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Conclusion

Psychologists and psychiatrists frequently work together collaboratively. Both do evaluations to identify psychological health issues. Patients often benefit from combination treatments of both therapy and medication when undergoing treatment.

Psychologists occasionally send patients to psychiatrists if they think medicine would be beneficial. Sometimes psychiatric professionals will refer patients to psychologists for psychotherapy. Generally, psychiatrists and psychologists freely consult if they are on the same treatment team in a hospital environment. Working with a good psychiatrist in Singapore ensures that patients receive coordinated care tailored to their mental health needs.

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09 Sep

Bipolar Disorder And Depression: A Psychiatrist Explains The Difference

Although bipolar disorder and depression are mood disorders and mental health conditions that exhibit depressive episodes, they have vast differences. In addition, the many similarities between the two make diagnosis challenging. Nevertheless, effective management is posible for both.

What Is Bipolar Disorder?

Bipolar disorder causes two extreme moods – depression and mania. Manic episodes rarely occur, and symptoms are barely noticeable. However, at times, bipolar disorder appears similar to depression.

The following differences create distinctions between bipolar disorder and depression.

  • Individuals diagnosed with bipolar I disorder may have about one manic episode but not an episode of major depression.
  • Individuals diagnosed with bipolar II disorder may have about one hypomanic episode following a significant depressive episode
  • Individuals with a major depressive disorder are devoid of extreme elevated feelings that can be considered hypomania or mania.

Diagnosing bipolar disorder takes time. It may sometimes take close monitoring for months or even years for accurate diagnosis.

Causes and Symptoms Of Bipolar Disorder

There is no single identifiable cause for bipolar disorder. Scientists believe there are various factors at play. One of these factors is genetic. In addition, an imbalance between norepinephrine and serotonin is also common among individuals with bipolar disorder. For instance, norepinephrine causes manic episodes.

Bipolar disorder can occur at any age, although it often develops between the ages of 15 and 19 and rarely develops after 40. However, in rare cases, some individuals are diagnosed beyond this age range, and the condition persists throughout their life.

Individuals with bipolar disorder may experience different symptoms. Some may experience a cycle of extremely low mood following an extreme episode of feeling happy and cheerful.

Some individuals may have mixed episodes, simultaneous occurrence of symptoms of mania and depression. For the purpose of diagnosis, a manic episode has to persist for 7 days or if the individual has severe symptoms, and/or requires hospitalisation.

Some symptoms of bipolar disorder include:

  • Improved self-esteem
  • High energy
  • Elevated mood
  • Being more goal-driven
  • Reduced sleep
  • Talking more than normal
  • Racing thoughts
  • Fast flow of speech
  • Irritability
  • Easily distracted
  • Likes taking risks without considering the consequences

Negative symptoms of psychosis include:

  • Inability to feel emotions
  • Abnormally strong reactions to usual stimuli
  • Lack of self-care and personal hygiene

Some individuals may have psychosis during a depressive or manic episode, and experience occasional hallucinations and delusional ideas. In addition, milder manic symptoms or hypomania may occur among individuals with bipolar disorder II.

Depression

There is no known cause for persistent depression. Some hereditary components and neurotransmitter imbalances are said to be involved. The hallmark symptoms of depression include:

  • Feeling low or down
  • Loss of interest in things
  • Sense of hopelessness
  • Inappropriate feelings of helplessness, guilt, or worthlessness
  • Energy loss
  • Difficulty focusing
  • Difficulty sleeping
  • Oversleeping
  • Weight loss
  • Suicidal thoughts
  • Restlessness
  • Sluggish movement
  • Slow speech

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Treatment

Psychotherapy and medication are the two generally accepted forms of treatment for depression and bipolar disorder.

Psychotherapy involves a one-on-one conversation with a mental health professional. For example, an individual with a mood disorder may seek the help of a professional who specialize in cognitive behavioural therapy.

One of the medications prescribed for bipolar disorder is lithium. Other drugs used for treating and managing bipolar disorders include valproate, lamotrigine, and carbamazepine.

Selective serotonin reuptake inhibitors may be prescribed for those with major depressive disorder. Some patients may be referred to undergo therapy along with their medication.

Management

Early diagnosis of depression or bipolar disorder is one of the best ways to manage the condition and improve the patient’s quality of life. In addition, successful management through medication and therapy may help reduce the negative impact of these mood disorders.

Psychiatrists and healthcare professionals, including a qualified psychiatrist in Singapore, manage and treat the psychosocial effects that come with the symptoms. Individuals with bipolar disorder or depression can consider joining condition-specific support groups, which reduce the sense of isolation felt from having severe mental health conditions.

 

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09 Sep

Psychosis Vs Schizophrenia: A Guide To Understanding The Differences

Some people confuse and interchange the terms psychosis and schizophrenia. However, they are two separate terms. Find out what the difference is between the two!

Psychosis Vs Schizophrenia: A Guide To Understanding The Differences

Even though psychosis and schizophrenia share numerous similarities, key differences still separate the two. A psychotic episode is characterized by non-realistic, often frightening hallucinations or delusions. Schizophrenia is characterized by psychotic episodes and disorganized thoughts, often involving bizarre delusions or paranoia. Psychosis can manifest as a symptom of schizophrenia, but not all people with schizophrenia experience psychosis. In this article, we attempt to differentiate psychosis and schizophrenia.

What Is Psychosis?

Psychosis is a condition in which the person loses touch with reality. They are unable to distinguish between what’s real and what’s not. Psychotic episodes can last anywhere from around a few hours to several days.

Psychosis can occur on its own, or any specific cause can trigger it, such as:

  • Side effects of certain medications (e.g., antidepressants, sedatives, sympathomimetics)
  • Mental health disorders (e.g., schizophrenia, bipolar disorder, delusional disorder)
  • Medical diseases (e.g., brain tumor, stroke, HIV, Parkinson’s disease)
  • Sleep deprivation
  • Substance abuse (e.g., alcohol, cocaine)

What Is Schizophrenia?

Schizophrenia is a combination of symptoms that affects the thought processes, behaviors, and emotions. Unlike psychosis, schizophrenia doesn’t suddenly occur as an episode. It can take months or even years for schizophrenia to develop.

Below are the stages through which schizophrenia develops.

Prodromal Phase

This is the first phase, which develops gradually over the years. It includes losing interest in activities, social withdrawal, difficulty retaining attention, loss of motivation, or fixed concentration on a specific idea or subject.

Active Phase

Psychosis develops in this stage. It may develop gradually during the prodromal phase or appear suddenly.

Residual Phase

Symptoms are reduced and are less pronounced during this stage. However, the patient may still have problems concentrating and have social withdrawal behaviors.

Are Psychosis And Imagination The Same Thing?

Nope! Psychosis and imagination are not the same things. In imagination, the individual can draw a clear boundary between fantasy and reality. On the contrary, in psychosis, the individual can’t differentiate between what is real and what is not.

What Are The Symptoms Of Psychosis and Schizophrenia?

Before getting to the symptoms of both mental disorders, we must first understand the positive and negative symptoms.

Positive Symptoms: The addition of symptoms to the person’s experience is called positive symptoms. Some examples include hallucinations, delusions, etc.

Negative Symptoms: The subtraction of symptoms from the person’s experience is called negative symptoms. Some examples include loss of motivation, loss of emotional expression, etc.

Symptoms In Psychosis

Positive symptoms in psychosis include:

Hallucinations: A condition in which a person can hear, see or feel something that isn’t actually present and any other average person cannot experience it. Hallucinations can be further divided into three types

  • Auditory hallucinations: The person may hear voices or feel someone is calling them
  • Visual hallucination: The person may see things that aren’t there
  • Tactile hallucinations: The person may feel that something touched them or any other strange sensation
  • Delusions: Feeling that others are conspiring to kill them or they are on a special mission. They can even consider themselves to be God

Negative symptoms of psychosis include:

  • Inability to feel emotions
  • Abnormally strong reactions to usual stimuli
  • Lack of self-care and personal hygiene

Cognitive symptoms include:

  • Confusion
  • Disordered thinking
  • Failure to focus

Symptoms In Schizophrenia

Positive symptoms in schizophrenia include:

  • Hallucinations (Visual, auditory, tactile hallucinations)
  • Delusions

Negative symptoms in schizophrenia include:

  • Lack of emotions
  • Social withdrawal

Cognitive symptoms in schizophrenia include:

  • Disorganized speech
  • Restlessness

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How Can We Treat These Disorders?

When the brain is involved, treatment is not so straightforward. It varies based on different symptoms and people. The drug combination that was working for one person might not work for another person who was exhibiting the same symptoms.

Treatment For Psychosis

For the sake of simplicity, the treatment can be divided into four major groups.

  • Medication: Antipsychotic medications are used to manage dopamine levels and maintain the serotonin levels of the brain
  • Therapy: The most common therapy used for psychosis is Cognitive Behavioural Therapy (CBL). The therapy can be taken individually or with a group.
  • Family Support Roles: Close friends and family play a vital role in treating the condition. They can ensure that patients take their medication on time and notice any adverse effects.
  • Social Support: Aid from the community at school or work can significantly help the patient to deal with their symptoms.

Treatment For Schizophrenia

Again, we can divide the treatment into four major categories.

  • Medication: Antipsychotic medicines can be used to deal with the active phase of the disease. Furthermore, maintenance drugs are also used to prevent the symptoms from returning.
  • Therapy: Cognitive Behavioral Therapy (CBL) is also significantly helpful in schizophrenia. However, the therapist may use a combination of their therapies, too, to better manage the symptoms.
  • Family Support Role: The family again plays an essential role in monitoring the patient’s compliance with medications at home and helping them with their chores. Furthermore, they can keep an eye on any recurrence symptoms.
  • Social Support: Like psychosis, social support services can massively help patients with schizophrenia deal with stress related to school or work.

Is Psychosis A Long-Term Illness?

Psychosis can be a symptom of any other underlying condition. A few of those conditions may be lifelong, like schizophrenia. However, it can be managed with proper medication and therapy.

Temporary conditions leading to psychosis can be treated once and for all. If psychosis occurs due to a traumatic experience or due to substance abuse, it can go away with proper treatment and stopping the substance abuse.

Bottomline

Like most other mental disorders, psychosis and schizophrenia can also be managed with proper treatment. Early diagnosis helps to avoid severe conditions and treat the condition more effectively. If you or your loved one is exhibiting symptoms of schizophrenia, psychosis, or any other mental disorder, consult with a psychiatrist in SG and don’t delay the treatment.

 

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09 Sep

Post-Traumatic Stress Disorder In Women: The Causes, Symptoms, Treatments and Tips for Healing

Post-Traumatic Stress Disorder (PTSD) is a condition generally caused by experiencing or witnessing a dangerous, scary or traumatic event. The more serious these traumatic events are, the greater the risk of developing PTSD.

In the United States alone, almost 8% experience PTSD at some point in their lifetimes. Women are twice as likely to develop PTSD; statistics show that 1 in 10 women will encounter it, compared to 1 in 25 for men.

In addition, women tend to experience symptoms for much longer lengths of time before they receive a diagnosis or start treatment.

Let’s investigate the causes and symptoms, along with treatments and tips for healing from PTSD, which hopefully may lead you to a quicker diagnosis and a more positive outcome from your treatment.

The Causes of PTSD

Numerous types of experiences can lead to PTSD, which are often events that are of a dangerous or violent nature; and may include:

  • Sexual or physical assault
  • Experiences in the military or with war and combat
  • Serious accidents like car, plane or train crashes
  • Violent or accidental deaths or injuries of a family member or friend
  • Sexual or physical abuse in childhood
  • Terrorist attacks
  • Witnessing violent events
  • Natural disasters, like hurricanes, earthquakes, tornadoes or floods

The Symptoms of PTSD

To gain insights into whether you may be experiencing PTSD, it can be helpful to be able to identify the symptoms.

In general, PTSD symptoms include:

  • Re-experiencing the event over and over again, in the form of flashbacks, nightmares or otherwise frightening and recurring thoughts. These symptoms may also be accompanied by a pounding heart and severe sweating.
  • Avoiding circumstances that serve as reminders of the traumatic experience. This may include sounds, places or situations that are similar to those encountered during the event that led to your PTSD.
  • Experiencing persistent negative thoughts that make daily tasks difficult, along with emotions of guilt, shame, blame and even anger.
  • Difficulty concentrating at work or school, or in daily life in general.
  • Insomnia and an inability to fall asleep and get a solid, good night’s rest.
  • A loss of interest in hobbies or activities that you once enjoyed.
  • Negative self-talk and thoughts about yourself and the world.
  • Difficulty remembering important details of the traumatic experience.
  • Panic attacks where your breathing becomes shallow and breaths are taken in quick succession, leaving you feeling like you’re not properly connected to your body.
  • Consistent, unexplained irritability that leads to outbursts.

For women, in particular, the following may be some of the other symptoms experienced after being affected with PTSD:

  • Having the startle response easily triggered, where we stiffen our necks and yank our heads back and down, usually triggered by subtle or small stimuli.
  • Difficulty in experiencing emotions; instead, a feeling of numbness prevails in the body and mind.
  • A tendency to avoid all reminders of the trauma that led to your PTSD.
  • Depression and feelings of melancholy or sadness.
  • Anxiousness and a feeling of always being “on edge”.

PTSD affects everyone differently and can range from experiencing symptoms immediately after the dangerous or traumatic event took place or they can come on slowly and gradually over a period of time and also manifest themselves intermittently, sometimes worsening as the months and years pass.

If you are exhibiting any of these symptoms for a prolonged period, it is advised that you seek out a mental health professional to help you work towards recovering from your PTSD.

The Treatments for PTSD

The two main treatments for PTSD are therapies and medications. Since everyone is affected differently by the disorder, your doctor will usually personalise the treatment to your situation and needs.

  • The Alexander Technique (AT) – The AT is a hands-on technique that, with the guidance of a therapist, helps you integrate your thoughts, feelings and movements and release painful memories that have become habitual in the way that you think and use your body. This is probably the most effective method for dealing with PTSD. During a session, the therapist will guide you to start moving in ways that don’t interfere with your natural balance, bringing about a release of emotions that you have been holding on to unconsciously as a result of your traumatic experience.
  • Cognitive processing therapy (CPT) – CPT is a “talk therapy” where your therapist will talk you through the dangerous or traumatic experience you experienced that led you to your PTSD, causing you to relive them and neutralise the negative responses you likely have to it, allowing you to make your peace with it. Studies have shown that women with acute PTSD have responded exceptionally well to this treatment.
  • Prolonged exposure therapy (PET) – PET is also a form of “talk therapy”. Like CPT, your therapist will help you slowly remember your traumatic experience and guide you to confront the pain with the intention of releasing it.
  • Medications – In addition to the other options, your healthcare provider might recommend antidepressants or anti-anxiety medication to compound the benefits of the other methods of recovery.
  • Eye movement desensitisation and reprocessing (EMDR) therapy – In EMDR, you will be asked to talk about your traumatic experience while focusing your eyes on an object or your hearing on a particular sound.

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Tips for Healing from PTSD

The following may also assist you in recovering from your PTSD:

  • Seek professional medical help immediately.
  • Have self-compassion and be patient with yourself.
  • Talk about what happened with someone you trust.
  • Spend time with others and meet new people.
  • Eat healthy, exercise and try to get enough sleep.
  • Use relaxation methods like stretching, yoga, meditation, or listening to soothing music.
  • Join a support group to connect with and interact with others who have undergone similar experiences.
  • Steer clear of coping mechanisms like drugs or alcohol.
  • Volunteer at charities, as helping others can give you a sense of purpose and the fulfilment that comes from doing things for others rather than just for yourself.
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