Self-care and mental health in winter

sleep is disturbed and the person wakes early)

- Lack of energy – too tired to do normal routine things – this can lead to cravings and overeating of carbohydrates and sugar to give quick energy - Mood swings - Lack of motivation - Inability to focus - Increased Anxiety – feeling overwhelmed and unable to cope with things and life

- Loss of libido and less interest in physical contact

- Weakened immune system–Less resilient and prone to sickness (particularly colds and flu)

- Loss of interest in activities you normally enjoy

- Loss of interest in spending time with friends and loved ones - Less / no Joy (Mental Health Ireland Website) If you are feeling low here are five ways to help you feel better:

1. Get Maximum Daylight – Get up early. Spend time outside during daylight. Organise your home so that it is bright (have the curtains open during the day) and light. Try and sit near a window when at work.

2. Do things you love to do.

3. Spend time with people you love that are caring, positive and want the best for you.

4. Take care of you. Get enough sleep. Exercise and eat well. Reduce unhealthy stress. Limit caffeine and alcohol and stay well hydrated.

5. Get the help you need. Whether from your GP – or others, ask for the support you need. Meditation can be a great support to develop and sustain a positive mindset. Many also benefit from light therapy, CBT, psychotherapy etc.

MENTAL HEALTH STATUS

Ireland have one of the highest rates of mental health illness in Europe, ranking joint third out of the 36 countries surveyed in the annual Health at a Glance report (2018). In 2016, 18.5 per cent of the Irish population was recorded as having a mental health disorder, such as depression, anxiety, bipolar, schizophrenia, or alcohol or drug use, in 2016.

Rates of depression in Ireland are above the European average for both men and women. The report also showed that twenty eight per cent of Irish children aged between 11 and 15 years reported being bullied in school, while 14 per cent reported being cyberbullied.

Generally, mental health problems cost the Irish economy over € 8.2 billion annually (OECD 2018). If you are affected by mental health problems, you are not alone and there are supports.

The Ask campaign and so many amazing charities in Wexford including Pieta House, The Wexford Mental Health association and others in Wexford and around the country have resources to support people in difficulty.

The earlier these types of problems are addressed, the quicker and smoother the recovery.

The important thing for each and every one of us is to know if we and how we are affected and to take action to address. Your life will be better and you will be better able to help others when your mental health and general health is strong.

TIRED of that stubborn cough?

If you have a cough it’s important to know whether you have an infection so that you can treat the infection as well as the cough.

If you have a cough that comes alongside a cold or a flu the chances are you have an infection. When the mucus or phlegm is green or yellow it’s a sign that there is infection. Take A. Vogel Echinacea alongside your cough remedy to help deal with the infection.

A cough can linger long after cold or flu symptoms have passed, leaving you with either a dry irritating cough or a chesty one.

If there’s catarrh or excess mucus the cough is commonly known as a chesty or a productive cough. You can experience bouts of coughing in an attempt to expel the mucus. A.Vogel Bronchoforce is a herbal tincture that can help to alleviate a chesty cough by helping to expel phlegm.

Choose A.Vogel Ivy Thyme for young children with chesty coughs, it’s suitable from age two. Irish Botanica Botanical Syrup is another option for stubborn chesty or dry coughs and is suitable from age 3.

You may have a dry, tickly, and irritating cough that produces no mucus, a non-productive cough. The excessive coughing can cause a sore throat. A.Vogel Bronchosan is lovely pine syrup that soothes a throat that’s sore from coughing and reduces coughing. It’s a great choice too for dry and irritating coughs. It works well alongside A.Vogel Cough Spray which is ideal to have in your pocket or bag for times when you would be embarrassed to cough like when at chuch or at a play. Irish Botanica Botanical Syrup can also be used for dry coughs.

Livana Herbal Fusion is a new remedy which contains a mixture of herbs and vitamins. This combination can help give you relief from coughs and symptoms associated with the common cold. Plus it helps with energy and can support immunity helping you get back to normal. It’s an interesting mix to help deal with irritating cough and cold symptoms.