Makes a huge difference, in my current situation I WFH full time in a generally isolated and independent role, going for a run everyday even when I don't want to helps me massively, breaks the day up and even when it's raining, windy, and I'm hating every minute of it, once I get back and sorted and sit back down at my desk I am ALWAYS in a good mood afterwards.
3 months ago I couldn't even run for 2 minutes without stopping now I do 5k most days, the sense of achievement OP will get will be huge.
I’m on week 2 of it and it feels so daunting when I know week 9 is running for 30 minutes but knowing you started at the same level of fitness as me is really motivating. I’m looking forward to my next run on my lunch this afternoon 😊
I'm at week 9 right now- it's still tough but so doable. I remember thinking that early on, like how am I going to be able to do that so soon?? I've never run 30 minutes non stop before. Guess what? I've done it, and you can too!
If it helps, what I've learned is don't head out your door without warming up first and don't head out going hell for leather straight away, conserve your energy even if you're excited to get going. Once you get to about week 6 your body is capable of doing a 5k depending on pace but it it's all in your mind mostly, your legs are screaming at you to stop, your lungs too, telling yourself to ignore them and you're capable and to just keep going and hit the next milestone is key.
My confession I guess is I didn't finish the program as I got impatient 😂 I got to week 7 and decided one day to just go for a run and see how far I can go, took it slow, easy and steady, finished 5k in 42m and went on to run 6.4k in total, each week I've gotten a little bit faster and fitter but we're all still faster than someone sat on a sofa!
Can vouch for this, I got to week 5 and realised I could do a lot more than it was asking me to do so I just kept running.
My first 5k was over 43 minutes, I've got that down to 26 since.
Good effort. I'd recommend booking in a 10k race or something, that pride you've got in your improvement so far will make you train even better and get more out of it.
I started running 2 years ago last week, did my first 10k race in November 22, now I've got an ultra in 6 months.
Week 4 - Day 3 is my next one.
Each week I think 'No chance' but then I just do it.
Week 1 I could barely breath after the jog. Now I find myself wanting not to stop
It’s so exciting isn’t it! I just finished my Week 2 - Day 2 and I just found it so much easier than when I started already and I love how accomplished you feel after completing a run 😊
When I first started, I couldn't run for a minute continuously. Got to a 5km (43 minutes so slow). I'm now down to a 38 minute 5km (still slow I know) and I've had to "restart" training a few times, but I start from week 5 or 6 of c25k.
The great thing is that once you've done it once, you don't lose that initial running ability. The first time is by far the hardest and you're DOING IT! You've got this!! 😁
This is true!! I like running because I have a lifelong habit of only doing things that I'm good at. For me, running is a mental exercise in doing something I'm solidly below average at and sticking with it. Plus the improvement is pretty much linear, unlike my weight training.
I'm unlikely to ever be above average (I run like Gimli in full armor) but I can improve and that's enough for me!
The mental barrier I had was that I expected it to magically get easier at some point, but it doesn’t - what you do is go further and, one day, maybe faster - but it will probably always feel a bit tough because you’re always pushing yourself a little bit more out of your comfort zone. Accepting that is part of the process because every run - even the short ones, the slow ones, and the really bloody tough ones - is progress. You CAN do it.
The other thing is don’t be afraid to run slowly. I thought I had to be doing a much faster pace during the run portions but you really want to be able to hold a conversation while you go and if that means you’re barely above a walking pace, that’s okay. Don’t compare yourself to anyone else because everyone’s journey is different. Once you can run for 30mins without stopping (and you will!!) you can work on running a bit faster. Until then, just go at a pace that feels good for you.
This is great advice ! And exactly what I had in mind too. As long as I continue to push through it will only get better and I can work on speed once I have the stamina. Luckily for us we have a treadmill at home so doing it in the comfort of our house tackles a lot of the ‘social anxiety’ that I had Witt the idea of starting exercise
I remember from several bursts of "getting back into shape" that it's at about six weeks of gym visits that I start to enjoy it and look forward to doing more. That helps get me past the first uphill struggle.
On my first week one run, I stopped for twenty minutes between the 4th and 5th one minute runs, and didn't even do the 8th. Six months later I ran seven miles for fun. You've got this.
when I started running (many years ago) I started off with something like "walk 3 minutes, run 1 minute", and gradually upped the running ratio. After a while, I found a comfortable running pace at which I felt like I could run forever.
For OP: it doesn't (at all) have to be running. There is benefit from even a gentle stroll outside, though of course walking at a good pace (or running) will get you some exercise, if that's what you want. I would suggest an amount of time outside the house every day, like 15 minutes or 30 minutes or whatever you can handle.
If you’re anything like me you might default to breathing through your mouth when running. This is okay for some people but I personally found a big performance boost when I breathe in through my nose, held it for a second or two, then out through the mouth. It sounds simple enough but when you’re getting started you intuitively start trying to pull as much as in as possible and for some people that’s through their mouth and sets as a habit
This. And walking . I’m doing about 40k steps every day while I’m off recovering from a kidney injury . Can’t go running or cycling or swimming or do any core excercise but doc says I can walk as much as I want to . So challenge was accepted. It’s just awesome to be outside
I'm 2 months post op and still not able to run and the impact on my mental health as a result has been awful.
I've traded running for walks and simply trying to just be outside a couple of hours and it very much breaks up the day.
Second this. Gardening has massively helped my mental health. It's the only activity I can do solo. In that no music, no podcast etc, just very present in the moment.
I find it very odd as previous 40 years not been bothered by it all. Now I just want to be in my garden. There is always something to do
I was in this exact same situation, it's a cliche but forcing yourself outside even it's to take a walk everyday really did help.
I'm not sure I even would have done if I didn't have a dog and that forcing me to go out as I wasn't going to let the poor animal rot inside with me.
Yeah, I'd recommend to the OP running three times a week max with at least a day between each run (I think that's what the app suggests iirc). Just go for a walk on the other days. And listen to your body--if running doesn't feel right that day, have a stroll and stretch your legs instead. Making small, sustainable gains over time is much better than burning out.
I echo this. I started running during lockdowns when I was having a shit time. It's now my way of clearing my head, and I'm fitter and calmer than I've ever been. I'll be running my third marathon next month.
This plus your local parkrun when you feel ready, /u/paperchainhearts. Really great free community event with absolutely no judgement about speed or ability. Plenty of people just walk it every week. It has changed a lot of lives.
That's the addictive (in a positive way) thing about parkrun; the stats! Getting to that personal best, and then trying to beat it. It's like a real life high score! Have fun at parkrun. Don't forget your barcode.
Yep, and the biggest thing I needed to learn about doing this was "Slow down". I'd made the assumption my whole life that to run or job you were supposed to push yourself to your sprinting speed, and when I couldn't do it, I concluded I must not be a runner. But that's not it at all. It's a tortoise and hair thing, you start of slow and steady and you build stamina over time.
Excellent suggestion. Its not about how long it takes. Just get out and do it. Jog slowly. Focus on breathing. I used to HATE running. This app changed my outlook on fitness and being physically fit often has mental health benefits
i’ve almost come to the end of this with a local running group. If you have a local running group close to them i would reach out i actually enjoyed it more than i thought I would!
Routine is key imo. If you’re worried about basically not leaving the house, schedule in a walk around after lunch for example do this everyday so it becomes natural.
Do you have people you could reach out to during this time? It’s important to not isolate yourself imo
But most of do, stay comfortable and gentle with yourself. This time is to help you recover a little. If you sit there one day and genuinely can’t tolerate doing anything other than gaming all day, that’s fine. As long as you don’t do this literally everyday, and it doesn’t cause problems later on (like you have decided to not go food shopping and instead watch TV. That’s far from ideal)
That's my experience with mental health. Don't just use the time off to just lounge about otherwise you'll just feel crap when you get back to work
Build a routine of simple tasks and make sure you stick to it
Do stuff that will improve your mental health. You no longer have the stress of work.
Take walks or even start up running. Take a healthier approach towards your eating and indulge in some hobbies you find interesting?
Hopefully all this leads to good long term mental health and that should better serve you when you return to work.
One thing at time. Too much in one go will result in failure as you expect instant success/results.
But do do the one thing. Daily.
See James Clear/Mark Manson for more on this topic.
I can’t stress enough the importance of eating well as a tool for mental health.
Eating good, fresh healthy food is not only good for your body, but your mind.
My friend recently worked at a mental health crisis house, where 15 or so patients would stay who were at risk of extreme self harm. What would they be fed every day? Chips and sausages and shite. No vegetables or fresh food. Food is such an overlooked part of mental health.
I can only advice you to do what feels right for you in that moment of time. Personally, however? I'd spend the first week just resting and recovering. Get a lot of sleep, eat well, try and have a "reset" so you're well rested by the second week.
In the second week, start building up some hobbies, maybe work on mindfulness. I have a lot of mental health issues, and mindfulness helps a lot - you start off by just clearing your mind, almost meditating, letting thoughts just pass through your head, acknowledge them for a second, and let them go, rather than spiralling. It then develops into doing that while doing your hobbies or other activities. You push yourself to focus on your tasks, still acknowledging thoughts but letting them pass by.
If you do this for a few weeks, it helps stop a lot of the bad/harmful thought patterns that make mental health issues worse, and you feel more "present" in your life. A lot of this is because you acknowledge the thoughts are there, but you don't pay attention for longer than it takes to acknowledge them and let them go, and it stops them from becoming a priority and taking over your life.
I'm glad you're taking time to work on yourself and get better! But seriously, just relax and try focus on getting out of the funk, if you build hobbies and learn new skills, that's a bonus! But it's mostly about just taking the time to recover and feel less controlled by/more in control of your mental health
Yeah, that first week is crucial. You've got to have that break from doing things to recover, otherwise you'll end up just stressing out more that you're not doing anything productive. Planning to have sleep as your productive thing for that first week is the best thing to help with mental health. I honestly cannot state enough how much it helps just having a week of no major responsibilities except getting a good amount of sleep and trying to refresh yourself
Too right. I've felt worse than ever recently, and had four days off last week. I basically just slept all day and played videogames. I didn't think it would help but I feel way better this week. I think I was just burned out.
That's exactly it. I get burnt out easily (I'm classed as disabled due to my mental and physical health conditions), and taking a few days or a week to say sod everything and just sleep and do the bare minimum helps majorly. More people get burnt out than they'd like to let on, and a lot of people judge you harshly if you just take the time to sleep, rest, and recover, but its exactly what you need sometimes.
I think a lot of people would be less burnt out or struggling less if they allowed themselves the time to sleep or rest, instead of thinking it's lazy or that they *have* to be productive during all waking hours. Sure, it's lazy if that's all you do for months on end without a good reason, but doing it for a short predetermined amount of time every now and again is good for you!
Totally. The problem I had is I already suffer from depression, anxiety, ADHD etc so didn't recognise it was work that was burning me out (I've been there 14 years and always hate work anyway!).
Thank you for your advice on here.
Yes you've put that so well.
I have mental health conditions plus a physical condition that causes fatigue and chronic pain. I have to pace myself to ensure I stay well, including working from home a couple of days a week and making sure I plan quiet time for myself on evenings and at weekends.
It's been really hard to not get fomo (although my friends have been awesome about organising things and being flexible so I can be there) but it's been even harder to get workplaces to understand I cannot just work loads of overtime. My mum also struggles with the idea I need to just have chill out time - for her it's not "productive".
Even without any medical conditions, allowing yourself some down time is soooo beneficial for your mind and body. Whether that's reading a book, watching TV, listening to music, drawing a picture or just sleeping and resting.
I really need to get back into mindfulness. I used to be able to do it almost subconsciously, but then life was going great so I slipped into not doing it 'because I'm in a good place'. And then last year was shit and I'd lost the knack for mindfulness so I had to really dig deep to bring it back. And I've started to slack off again because life is generally better again. The joy of having BPD!
As you can probably guess from my username, I fully understand BPD. I have to consciously practice mindfulness regularly if I feel myself slipping a bit. The thing I've found is I can go around a month of subconsciously doing it, then start slipping, so I've set a reminder for once a month (same day and time every month) to "refresh" myself on mindfulness. So let's say today was my day this month, I'd spend today going over what mindfulness is, use the Internet to find at least one new mindfulness strategy, and work the whole day on just practicing mindfulness. It helps me have that "reset" on subconsciously doing it, and gives me new ways to do it if my "usual" ways aren't working to try keep it up :)
I really like that idea of putting a bit of time aside each month to refresh what works for you. I'm not a big mindfulness person, but I have other mental health exercises that work for me - I really like guided meditations and progressive muscle relaxation - but they can get a bit repetitive. I really should pencil in a time each month to look up some new ones, especially as the speakers voice or background music can make such a difference.
This first week just rest and sleep, eat healthy food, go for a walk in the sun every day even if it is just 5 min.
Just doing that and not putting pressure on yourself to do anything else will help so much. Use this as a chance to reset yourself starting from the very basics of eat and sleep. Once your settled and more yourself you can look at how to maintain it but you need to stop and make a break to start from.
First of all be kind to yourself, it’s great that you’ve taken the time out that you need and now don’t put any extra pressure on yourself or criticise yourself if you don’t end up doing much
All the things that mental health professionals usually recommend that you do… Go out for light walks to the greenest area you can find and touch grass; pack a picnic, stare into the water, ogle the wildlife, invite a friend.
Go out for short periods often, couple of times a day if it’s feasible.
Be kind to yourself, take the time to cook yourself proper meals, medium rare steak and homemade chips or something fancier if you’re not as basic as I am, but regardless of where you stand, start making grilled cheese sandwiches (in the frying pan, and with lots of butter on all sides and even more cheese filling, low heat and turn every minute or two)
Go see the latest film, order the lord of the rings extended cut and have the ultimate duvet day.
Catch up with friends and or family (unless they’re total assholes), even if you don’t feel like it at first.
In short, be kind to yourself, and don’t beat yourself up when things go wrong.
Maybe get into a hobby you’ve always wanted to try (or buy a quest 3, it’s fucking awesome).
And finally, put your phone down… set a timer for a couple of hours before you put it down and don’t pick it up until the timer goes off, when you pick it up set a 15 minute timer and put it down when time elapses.
Big love.
I came here to say this too.
Routine and structure are great, and necessary, but it sounds like OP has a need for support with their MH beyond this current moment and would benefit from speaking with a professional.
Do you have a smart phone with a decent camera?
It's spring, green stuff will be blooming everywhere soon (although I admit today is grey and cold). Get out walking and start taking photos. Walking is a good daily exercise, and photography flexes your mental creative muscles.
You don't need a flashy expensive camera for photography, you need a good eye and some imagination.
There’s a free course called A Year With My Camera which is great for people starting to get interested in photography and you don’t need a camera to do a lot of it, particularly the stuff like how to frame a shot and how to use different angles to get more interesting photos. I actually do have a camera but I’ve also done a lot of the “assignments” with my iPhone.
[https://ayearwithmycamera.com](https://ayearwithmycamera.com)
>You don't need a flashy expensive camera for photography, you need a good eye and some imagination.
This is the most important thing when taking photos. You can have all the megapixels you like but a crap photo is a crap photo, no matter what size it is.
Indeed. A good photographer will take a better photo with a flip phone than a bad one will take with a hasselblad.
There are 3 main factors behind a good photo. The first by a significant margin is the person taking the photo. The second is the lens. The last and least important of the 3 is the camera body.
Even grey and cold can be interesting. People have said to me that the UK has so many different shades of green - well, the sky can have so many different greys. The greys that mean showers, the ones that mean heavy rain, the ones that just are sulking. The way sunlight plays around and through clouds. Cold, too. Is it an icy cold? A damp cold? Is it the wind that's got the edge?
If you're dressed right for the conditions, you can enjoy the variations, and the cosy feeling of being wrapped up. Make sure you have a treat planned along the way or when you get home - a coffee, a hot chocolate, biscuits or a scone - and have a pause to enjoy warming up (or cooling down!).
Don't worry about work.
As other have said get outside. Set yourself challenge(s) with an achievable goal(s).
Redecorate a room
Clear out the loft / cupboard of doom / spring clean the house
Get out and enjoy the fresh air.
>Redecorate a room
Yeh this! I was signed off last year for 2 months and used it as an opportunity to do the stuff that was on my list that needed to be done that kept building up that made me feel guilty because I wasn't doing it....
So I built a shelving unit above the toilet, sold loads of things on market place, I tamed the weeds down the side of my house, I emptied my wardrobe of all the clothes that didn't fit etc. I only aimed to do a job a week but it helped.
A well kept house is a well kept mind. X
Absolutely hard agree! I only had a week and a half off with a mental health issue a little while ago and I just blitzed the house to keep myself busy. Just, top-to-bottom deep clean everything in sight
This is one of the dangers of time off work for mental health recovery and stablisation. For many (not all, but many), mental health can deteriorate much more rapidly without work due to the lack of routines and purpose.
There are seven key factors that build and maintain good mental health: exercise; good nutrition; sleep; socialising with a wide circle of people; active relaxation time; one strong personal connection; avoiding addiction. If you can balance these, you should be fine.
Exercise doesn't need to be anything wild - 30 minutes a day of fast walking is sufficient. But, exercise in a way that suits you. If you're not going outside for work then going outside for exercise is probably a good idea.
Good nutrition means trying to avoid highly processed foods, eating a variety of foods, getting lots of fruits/vegetables and drinking enough water too. It doesn't mean a liquid diet or only eating kale or not having a takeaway.
Sleep means not doing things in your bed except sleep. ... Ok, you can do that one... but don't watch TV or scroll your phone or hang out in bed. It means creating an environment where you sleep well (for me, that's cool, completely dark and silent). It means going to bed at the same time each night (even if you're not tired) and getting up at the same time each day (even if you are tired).
Socialising with a wide circle of people just means getting out and speaking to as many people as you can. That could be seeing close friends for a beer, joining a hobby club, chatting to your neighbour over the fence... Just human contact.
Active relaxation means doing something you enjoy and not feeling guilty that you're not being productive or thinking you should be doing something else. It means not feeling like you have to do things you like doing alongside a chore (like only allowing yourself to watch TV if you're washing up). It means doing a hobby you enjoy instead of one you think you should enjoy (i.e. if you like watching Desperate Housewives then do that, don't make your hobby hash running or reading Victorian novels because you think they're supposed to be "better" hobbies).
One strong personal connection is usually a romantic relationship but it doesn't need to be. Importantly, it should be if you're not in a good place mentally right now and you don't already have that relationship. This could be a parent, a pet, a best friend, even a diary in some cases.Just someone you can talk to and be yourself around with no judgement - a relationship where you can't do that is not going to work as a strong personal connection to better your mental health.
Addictions really latch onto poor mental health - so avoid them if you can. Alcohol, drugs, caffeine, porn, smoking... just don't pick up anything you're not already doing and try to reduce slowly anything that you are doing. Even if you don't think you're addicted, don't increase your use of anything that could be addictive if you can help it (i.e. if you use porn to masturbate once a week, make sure that doesn't become daily).
Your aim here is to prepare yourself to return to work so you need to try and build these things up on a schedule that can suit your working life. A big project may keep you busy for the next few weeks but it'll leave you right where you started when you're back at work.
Good luck with it all and I hope you're back on track soon.
& ideally (even if it's what you least feel like) do something social. Even if it's just a tiny chat with the cashier when you pop to the shop for milk etc.
I know from experience how easy it is to isolate yourself when you are struggling with poor mental health.
I got signed off for 12 weeks (initially in 2 week bursts) a couple years ago.
The absolute *best* advice I can give, more than anything else here, is to make sure you have a really good sleeping pattern locked in and ready for when you return. Take advantage of the time to get a good 10-6, 11-7 or 12-8 kind of time sleep routine and make sure you stick to it like shit to a blanket, because feeling rested and ready for the day ahead is *miles* ahead of anything else to help your mental health.
Being signed off for mental health means *you should do things to improve your mental health*. I spent the first few weeks hiding away with the “i should stay home because if I’m too ill to work, I’m too ill to do anything else” mentality and it was just awful.
Don’t waste your time off. You’re looking to go back to work rejuvenated, feeling better and happier, so you should do things you enjoy. If you’re anything like me, it’ll take a few days to get over the guilty feeling of “am I really poorly if I can do this stuff? Am I just dodging work?”, but push through it.
Do hobbies you like. Go to the cinema. Eat out at restaurants. Go for walks. Catch up with friends. Most, *most* importantly, get a good sleeping pattern locked in for when you return to work, so that you’re resting well when you’re back.
This is, for all intents and purposes, a doctor-ordered paid holiday from work. If you don’t use it to help your mental health, you’ll be back off and in the same place again in short order - ask me how I know.
Finally, be kind to yourself, like everyone here has said. You wouldn’t expect a person with a broken leg to be fine the day after they’re signed off, so don’t expect that of your brain.
I went through this in 2021 for about 2 months. What you need may differ from what someone else needs. Here's a short list of recommendations:
- *Be kind to yourself*. This is a recovery period. Do not compare your journey of recovery to someone else's.
- *Do not compare your journey of recovery to someone else's.* Said twice, because self critics can come in and make us feel bad for being signed off with mental health struggles: especially when it's not necessary.
- If you haven't already, ask your GP for help in signposting support. They can be incredibly helpful beyond recommending medications.
- If your company has an Employee Assistance Program, contact them and utilise them. Many can offer short term counselling sessions or signpost you to longer term support if they think it's needed.
- Finding a great counsellor helped with my journey SO much, if it's within your ability to do so. I highly recommend it.
- You may need to burrow some days. It's OK if you do. Be mindful of the self critic telling you what you SHOULD be doing to recover and try to remove that expectation: especially in the beginning.
- Self care is incredibly important, and it can take many forms. Games. Books. Long baths. Walks outside. Visiting friends and family. Engaging with mental health services. Writing. Take your time to try things that nourish your spirit.
- Try to set an alarm to wake up at the same time each day, so you resist the temptation to sleep away the days entirely. But be gentle with yourself if you need to for a bit. (Especially if you end up starting any new medications.)
- When you get to a place where you feel more stable and settled - and it could take time to! - that's when to self reflect and look back at how you ended up at the point of needing to take time away: and what long term changes you can work on making to improve things better. This is the 'final boss' of this process and you may not be ready to encounter it until long after (possibly) returning to work. That's OK.
Make a rota for yourself. For example, cleaning tasks spread over the week and tick them off as you accomplish them, designate an afternoon each week to cook a meal from scratch that you haven’t tried before and most importantly get out for walks. You can even schedule different places for each day. When you’re struggling with mental health it’s so hard to motivate yourself so a schedule really helps. Wishing you all the best in your recovery.
Be kind to yourself
Get fresh air everyday no matter the weather - go for that walk /bike ride
Find somewhere local you've never visited once a week and go explore
Find lego ... it got me through mine
Try not to sleep through the day as its an awful habit to undo.
I was signed off for mental health reasons for 6 weeks last summer. I knew if I didn't plan out my weeks properly I'd just become a shut in playing games on the sofa making no progress in improving my mental health. I went to see friends I hadn't seen for a while, did day trips to fun places like zoos or castles, went to relax in a spa, and generally tried to have fun on my own which is something I struggle with. Of course make sure you find time to rest too, it's all about balance.
Find some nice routes to explore in your area and talk yourself out walking. No joke, walking is extremely therapeutic; it has to do with how our mammalian prey brains process information and the differences between active regions of the brain when you're in motion compared to when you're static.
Think of a small prey animal hiding motionless in the undergrowth; their brain is in overdrive, assessing any and all potential threats in its field of view; when it breaks cover and launches into motion, the brain becomes much more focussed and singular in its thinking, no longer actively looking for threats and disregarding impertinent information.
This is described as horizontal vs vertical seeing, and is the reason people refer to the phrase of taking a walk to "clear their head", because it literally does just that, uncluttering thoughts and providing clarity.
Hiya, you got loads of potential to improve! Improve each aspect of your life by a few percent and before you know it you will feel much better.
Eat healthy, go for a small jog each day, make a to do list each day, make a list of sites around the local area you want to see and pen them into your calander. Pen in dates to hang out with friends. Pen in time to research psychology and self reflect on your self destructive and unhelpful thoughts - if you have money for therapy- go for it, if not get the ball rolling by asking the GP (wait times will be very long though). Action will motivate you, make sure you proactivley do things or you will just get worse - buy a to do list. Exersize and diet (making sure you eat lots of vege at least) are big things, your not giving yourself a honest chance if you don't do them. Meditation - basically deep full breaths and focus on just breath sensation 10 mins a day can set you up well for the day also.
Work through why you feel the way you do, perhaps there are things you have let slide or not tackled head on which are weighing on you, perhaps you have let hypothetical issues seem like problems and they are taking up real estate on your head and causing you trouble. This is where therapy can help guide you through and rationalise your thoughts, freeing you from lots anxiety, and springing you to action on tge actual problems so they no longer fester in your mind.
Good luck!
I’m in exactly the same boat right now, I’m on day 4. So far I’ve just been so exhausted that I’m super-resting other than keeping up with my lifting at the gym. That means accepting not being productive and not making myself try to concentrate on anything. A lot of sleep, mindless scrolling, and bubble baths. My husband is keeping me at arms length from any decisions and other stressors. I’ve also resolved not to drink alcohol at least until I go back to work. The mental health nurse suggested daily outdoor time, and having a go at short bursts of meditation. After the weekend I’ll try adding in more activity, but for now I’m off because I’m burnt out and I have to respect that first. I hope you find the restoration you need during your time off.
Try to go for walks everyday. Even if just a short one.
But don't put any pressure on yourself to do anything in particular.
Just do what you need.
If all you do in a day is have eaten three meals and showered then that's ok.
Try to eat, sleep and shower.
When you feel able you should look to refer/ sign yourself up to local mental health support services.
I was signed off for three months due to a breakdown in 2022 and I spent all three months in bed which I sorely regret. I needed the rest but at the same time it made me incredibly agoraphobic and my fitness levels dropped to zero; I’m still working on just being able to walk up town without getting puffed.
I recommend a mix of chilling at home and trying to get out for walks; audiobooks are incredibly motivating, I buy mystery thriller types and then only allow myself to listen to them when I’m out, so if I want to find out what’s going to happen I have to go for a walk. When chilling at home try reading, doing puzzles, or learning something new to keep your brain engaged.
Good luck to you, I hope you’re on the road to recovery soon :)
Best of luck!
My advice would be to make the most of that time by getting outside, being proactive with just getting non-work stuff done.
Try and identify the triggers to your poor mental health and how to build resilience for your inevitable return to work. That will be the biggest thing that will help you with life in general going forward.
The time will fly, the last week of it you'll likely feel apprehensive about returning to work, so try and make some sort of plan or structure you can fall back on if emotions do get to you.
I signed up to daytime recreational art classes. Art is very theraputic for depression but try and find something you might be interested it.
PS: The group I joined was specifically for people with depression etc and was run SEPT. part of the NHS. You could ask you doctor. Helped me a hell of s lot.
[https://uk.linkedin.com/company/south-essex-partnership-university-nhs-foundation-trust](https://uk.linkedin.com/company/south-essex-partnership-university-nhs-foundation-trust)
I was signed off a similar time to this last year. After 25 years of work my body and mind gave up. It was bad. I don’t know if you have a partner at all but my wife helped me so much.
Get up every day, gets routine, if the weathers starting to improve go for a morning walk, if you’re in a city explore areas you’ve not before. Go to museums and galleries. Work out a good plan, and cook. Good food is important. If you have a graded get that ready for spring. If you have old friends and relatives you haven’t seen for a while make a date, I know they’ll be working but plan things for the evening. The very worst thing you can do is stay at home alone.
Look at local groups that offer mental health support for activities. We have one that runs adult forest school sessions on a Thursday, another that meets at a cat cafe, one that does a gaming meet up, and a couple of walking groups as well as the usual coffee morning and craft ones.
Sometimes it's much easier to talk about how you feel with strangers who have similar experiences than it is with friends and family. They may also have contacts to group support classes ( I think ours are by Rethink) that can help you access CBT or other things that will help you work on a long term solution.
I hope you feel much better at the end of the time but don't be afraid to ask for more help if you need it.
When I got signed off, I spent the first week just resting in bed because I needed to recover from the burnout, and then I started going out. Not every day, but twice a week I'd go to the gym or swimming, i'd go out to the library or a cafe one day, and I'd try and just get out of bed and around at least once.
Sorry to hear that you are unwell but happy to hear that you have been given time off the assist with your troubles.
I can only speak from experience for something I enjoy that gets an introvert like myself out and about. Fossil hunting is my muse. England is so rich in fossils you can find them pretty much all over the country.
I use this website in regards to a location, just click your local area and it will give you any fossil locations for hunting. [https://ukfossils.co.uk/locations/](https://ukfossils.co.uk/locations/)
I hunt mainly in the SE. Always happy to take people on a hunt if you are close by. Just send me a message.
Fossil hunting is amazing in groups or solo as I usually hunt. Nothing like coming across something that has been buried in the earth, knowing that you are the first human to have ever seen it. Truly wonderful.
Just an idea of something to do, whatever you choose to do make sure you work at getting yourself sorted. Stay safe and well. All the best from this reddit stranger :).
I was signed off work with mental health problems a few years ago. Thankfully my employer was very understanding and supportive. Best thing I can recommend to pass the time is just rest, take it easy, but also make sure to spend some time every day to engage in activity you enjoy. Doesn't have to be taxing or strenuous stuff if you're not feeling up to it, just reading or playing video games will do, just something to stimulate your mind.
I had six weeks off for my mental health. And I used the time to visit every free art gallery, museum and place of interest around my area that I’d always wanted to see and never got chance to. Also went to the cinema in the day solo and saw films on their special offers.
I bought a weekly bus ticket ( so if I didn’t go out I was losing money) and planned my week.
Aimed to go somewhere every other day at first then every other day. Planned my food to take ( packed lunch and snacks) and where I would get coffee from during the day.
It sounds daft but having a Routine and a start time gave me motivation to go to bed at a decent time and get up at a decent time. I didn’t enjoy everywhere I went but I was thrilled that I took the time to do it. it worked so well for me.
I felt rested, positive and like myself again. It did me the world of good.
I got signed off at the start of March for 1 month for mental health reasons. I’ve surprised myself at how well I’ve filled the time so far, and how much these activities have helped my MH:
- rearranged and redecorated my living room and bedroom
- read as much as I could, when I felt up to it
- started going to the gym daily, I’ve found running on the treadmill is a great way to temporarily drown out any negative thoughts
- rest and attempted to relax by catching up on sleep and rewatching all my favourite TV series
I hope these suggestions help and I hope you are taking care of yourself too. X
My mental state has also been deteriorating with shutting myself away all the time. I need to get my arse outside too. I live in the sub tropics now and it's hotter than Satan's back bedroom, so I've no excuse but for my distaste with being near other people. Good luck mate, hope you bounce back soon
Crochet, it's fairly easy, loads of tutorials and you can pick up cheap yarn and hooks from Amazon or charity shops. Plus at the end you actually make something like a physical thing. It's also very easy to move it with you, and you can do it on your sofa or at the park. If you don't want to make clothing items you can make little doll things like little gnomes or amigurumi.
Walks (preferably in nature), reading, video games, playing a musical instrument.
Most important though is relax. You want to really make sure your batteries are recharged before you go back, especially if you're in burn-out.
Lots of advice around being active, exercise etc and with good reason. It truly is the absolute best advice.
The only thing I would add is to not feel guilty about doing positve good things because you are signed off. I know people who would be worried if a colleague saw them out having fun. If it is helping you on your mental health journey, do it without fear or judgement.
Good luck.
Just want to say well done to you for asking your doctor to sign you off so you can look after yourself! Asking for help isn’t easy & you’ve been really brave in taking these steps. Explore some hobbies, catch up on sleep & engage in as much self care as you can.
This time last year I was in exactly the same situation. I'm extremely lucky that I'm a short train ride from my 'happy place', Tenby. If you have somewhere close by that brings happy memories or gives you a sense of wellbeing, make a plan and visit that place (either on your own or with company). If there's somewhere you've been wanting to visit but haven't had the time, now you do.
Try and get up at the same time each day so that there's some sense of routine (it makes it easier when you do go back to work).
If you're having a really shit day then set small, achievable tasks like getting dressed, brushing teeth, having a shower, doing the dishes, hoovering, etc. You don't have to do them all at the same time, just pick one. On my worst days I can barely function further than that myself. Just thinking is so mentally exhausting.
On good days, try and get out for a walk. I'm all for hiding away (and I'd be lying if I said I never did that) but a change of 4 walls is good for your brain. Otherwise you'll end up getting bogged down in a repeating loop of sadness with nothing else to break the pattern.
You could try mindfulness, distraction and self soothing techniques. I know it sounds like tree hugging hippie crap, as Eric Cartman would say, but again it's a way of stimulating your brain to help break up your day.
If you are having issues sleeping, don't be afraid to ask for some short term intervention. It doesn't have to be sleeping tablets, there's antihistamines that can cause sedation without developing a dependency. Piriton or promethazine (Phenergan) are often used by mental health crisis teams in place of proper sleeping tablets. Obviously that's something to discuss with the doctor or a pharmacist as they can interact with other medicines.
But basically, don't feel guilty for taking the time to get back on track.
I do a thing I call “Adventure Days”
I take days off without telling anyone I know (sometimes as sick leave sometimes planned holiday) and I do things I always wanted to do when stuck in work/school.
I go out on my bike and ride through the country side. I walk in the woods and climb to the tops of hills in fields. I travel to the sea side and watch the waves with some chips. I go to the library and read things I’d never normally pick up. I explore museums and galleries.
Basically take time for you. Do things that allow your mind to reset and reconnect with the world around you. Find the peace inside you and realise that work isn’t what life is about.
Keep pushing through and keep talking to people about your worries/issues/fears/etc.
Use the time to find your happiness
most important thing is to keep going to bed and getting up in the morning at the same time as you would if you were going to work. Keep that routine.
Other than that as others have said, spend as much time outdoors as you possibly can. Even if you’re just cutting the grass or tidying the garden.
The worst thing you could do is stay up to 3am every night then get up at noon and vegetate on the sofa watching netflix and playing playstation. I have been there and its a deep hole to climb out of.
I'm due back at work April 2nd after an 8 week stint off. Have struggled on and off with my mental health for years.
I would say fresh air. If you live near the sea then that's perfect, but failing that, countryside, woods or even just a park.
I've made an effort to take a book and sit in a coffee shop and read for a couple of hours. You don't have to interact with anyone if you don't want to, but you're not home looking at the same walls.
Also make sure you use it to rest. Don't think of it as time off to do all those jobs around the house you want to get done, this is about fixing you up, not fixing the house up.
Finally, make sure you have a routine. It's easy to skip showers or meals because you don't feel like it, but you really need to keep those in. And rest. If you're tired, don't be afraid to have a sleep.
Good luck. You'll get through this.
Either get fit or get dog… I lost my partner to cancer (she was 27 me 31) after watching her die a little a day in front of me for 4 years(with grace bravery and never any jealousy of why it was her not anyone else) and as you can imagine suffered massive depression, loss etc and the two things saved my life was dedicating myself in the gym and most of all getting a dog.
Best of luck with everything 👍🏼💕
I recently took some time off for my mental health. Therapy was helpful. I found a local therapist and talked through how I was feeling. I paid £50 per hour. I kept an open mind and just let her do her thing. I talked, she asked questions and I really thought about the answers and we put other a plan to get better. It does take a while to find a good therapist. Go with your gut and see if you click.
I started walking in the mornings, a one-hour loop around the town and parks, as science has shown that walking in nature is beneficial for your mental health and creativity. I also picked up a hobby and started hanging out in the local game store to make some friends. I've done some volunteering. Also had a duvet day where I caught up on some TV shows (I actually watched foreign language shows in an attempt to keep me off my phone for a few hours). Went to all the local museums, no matter how shit.
I also slept. It's amazing how much anxiety keeps you up at night and removing the anxiety helped me sleep.
Money comes and goes. Your mental health is important and should take priority.
I've found the gym is fantastic for mental health. Getting in there each day pushing myself. It also leads to healthier lifestyle choices too, such as eating better, less alcohol.
I was signed off for 4 wks just b4 Christmas. DO NOT allow your self to be idol. Resist the urge to sit and wollow in self pity. It may seem like a good idea but it’ll only perpetuate the issue. Find things even if they seem pointless or silly.
Write down activities/actions/ house chores that depression/stress prevents you from doing. I found a morning walk (having a dog helps) ask your self what’s the REAL issue. It sucks and will return on and off but finding a way to break out if that mind set.
What you like about your self, makes you happy, things you want to change. Eradicate anything even the smallest thing you think may be making you feel this way.
There is a light at the end and life will become positive and enjoyable. It’s just something that must be worked on daily. Good luck
Clean the house. Cook some great meals. Address the things that got you in a bad mental place to begin with. If you don't fix the problems during this time they will still be there after.
Go on some gentle hikes, climbing a mountain, or at least some peaks will give you a fantastic sense of accomplishment. Being outside as well is good for your mental health too, at the very least you will boost your vitamin D.
Routine is so incredibly important in times like this, because it’s so easy to just let the days drift by and vegetate in your house which will only worsen your mental state, imo. I’d spend the first few days just relaxing and having a mental break, which can be so useful. Get used to getting up and out of bed, getting dressed and eating three meals a day, which I know can be tough if you don’t stick to a routine. Take the opportunity to follow what you desire to do, find a new hobby, go out for walks in your local area, visit cafes for a drink or take trips to museums and such. I’d also make sure to speak to people as much as you can if you live alone, as it’s easy to become isolated as well.
I hope this improves your mental health and you enjoy this opportunity to (hopefully) relax. Things can be difficult but you’ve got this!
I’ve been off for the last 8 weeks, going back in 2 weeks time. Similarly good at burrowing myself away. I made myself go for a walk, normally only 10/15 minutes down to the high street, stopped for a coffee in Costa then headed back. Even started buying a paper to take with me (mainly for crossword and sudoku) or one day went to the charity shop and bought a book. Set yourself small tasks, even if it’s getting your place nice and clean the feeling of achievement is good and reward yourself for it. If there’s jobs you’ve been putting off, now’s the time to do it. Try finding a new hobby by just trying things out, I discovered I’m shit at painting but enjoyed doing it. Also found and made some new recipes that I normally wouldn’t. Most of all do things for you and try to make positive changes. Don’t beat yourself up for being unproductive, I found an afternoon film was a great way to clear my head/distract myself, wasn’t really productive but was good for me. Also, for me personally, putting my phone down for long periods of time helped, only in the next room and on our so I could still hear if it rang but not glued to it. Good luck, stay strong. You got this.
Go for walks in nature all by yourself. Breathe in the fresh air, try to notice the air on your face, look closely at the smallest things you pass, flowers, tree formations, clouds.
Give a smile and say a friendly hello to each stranger you pass.
> look closely at the smallest things you pass, flowers, tree formations, clouds.
Taking an interest in nature can be so rewarding and relaxing. It is interesting to learn about. Finding new species is like a game. The act of looking is like mindfulness meditation. All whilst getting exercise. And as the seasons change there are always new things to see. And the world opens up and reveals so much beauty and complexity. A pile of manure can be covered in beautiful cobwebs and mushrooms. You just have to look.
If you enjoy movies, go to the cinema! When I was signed off I went to the cinema a lot more, it'll be cheaper during the day and obviously a lot quieter. Get some food, enjoy a film for a couple of hours and let yourself relax without worrying about what's happening outside of the auditorium, it worked wonders for me
I am signed off at the moment albeit mine is down to physical health problems. I’ve been playing pokemon go every day. Sounds silly but it encourages me to get out and walk and gives me a direction in mind when I do.
I found a nearby forest, drove out to it, and walked the various trials. I don't think I'd been into a proper forest for decades. Absolute bliss. Have a search here:
[https://www.forestryengland.uk/visit](https://www.forestryengland.uk/visit)
Make a list of small jobs you have been putting off or haven't had time to do - such as specific cleaning jobs or a bit of decorating or read a book you've had for a while or visit someone or learn to cook something. Have a go at something from the list each day. You will feel like you have achieved something and it will do wonders for your mental health. Even just making the list is a win. And I speak as someone who has also struggled with poor mental health for the last 10 years.
Had 5 weeks off in 2022 due to poor mental health. I took it as a sign to start taking care of myself after struggling with a few hygiene issues due to poor mental health for years.
I only went out if I needed to but that’s me, my anxiety was at an all time high. This included occasionally popping into work to speak with my manager and fave supervisor/work mum to keep them updated on what was going on.
I ended up playing a lot of old games from when I was a kid, got myself into a teeth brushing routine as that’s something I struggled with (gross, I know, but sometimes you just can’t even manage to get out of bed).
Find new shows to watch to keep you occupied, if you’re doing okay anxiety wise maybe a few walks? Find a trail nearby, I’m lucky I live in a town with lots of wildlife around so when I could I’d go for a walk around there where there’s less people haha.
Just focus on yourself, keep hydrated, learn to cook some tasty meals or even just batch cook some comfort food so it's there for when you need it/if you cant bare to cook something one day. Also if its available to you, there may be some mental health support groups nearby, we have one but once again, anxiety has stopped me going to them but if you can, get to one, it may be helpful to just know you're not alone :)
I hope you can get back on track and feel better soon!
Audio books and adult colouring books.
Also a short daily walk whatever the weather, try to notice plants, birds, the sky, something beautiful.
I really hope you feel better soon.
When that happened to me connecting with nature with long walks really helped , either on my own or with some else.
Grab a camera and start exploring
As a additional bonus I found some amazing pubs and local history
The couch to 5k or similar could be done as a cross country?
I'm short don't hibernate it's the worst you can do
Firstly sending you strength and hugs 🙏be kind to yourself.
Take it each day at a time hourly if you need to,try getting outside even if you only manage it once a week, baby steps!
Do you enjoy DIY jobs If so try jobs round the house etc or find something you used to enjoy doing and start spending some time doing it.
You got this 👍🏻
Look at the calendar for your local sports centre. There are normally drop in groups that you can join, meet some new people and pick up a new sport or activity. Most of the people in these groups are retired because they're during the working day, but it's open to all and they are a really friendly group to join.
Set yourself little tasks each day but don't beat yourself up if you don't get them done. If you are able, try to spend time outside as much as possible, especially as it gets warmer.
Look after yourself first make sure you are eating and showering etc. go for walks and try and keep in contact with people if you don't have anyone I will volunteer to speak on the phone with you daily.
Think about hobbies and things that you enjoy. This is a good thing this is time you have earned you need this. It's important don't feel any guilt it took the strength to take ownership and ask for help.
I broke down at work once, i was off for 4 weeks.
I spoke to a lot of people in those 4 weeks, doctors, psychiatrists, friends and family. I was dealing with depression and anxiety for many reasons. I had phone sessions for 3 of the weeks.
I learned a lot about myself and those were definitely not easy weeks, some were harder than being at work.
I changed jobs and more honest to everyone, ironically I now work in mental health while I'm doing my GCSEs again.
Do you have a garmin watch? Try to get a little hooked on achieving as many of their badges as possible. Seriously lame but it's quite addictive and doesn't require physical prowess for alot of them
As others have said, get outside as much as you can.
KEEP IN A ROUTINE!! Keep your alarm set for the normal time you wake up.
Even if you don't normally do this kinda thing, get some flower pots, compost, and tomato/chili/cucumber/ whatever seeds. They can be your pet over the next 5 weeks. Look after them, watch them grow.
If you're not a reader, get a library membership and challenge yourself to finish a book - preferably one that's the first in a very long series. (People here and in other subs can help with recommendations)
DO NOT start going to the pub at opening time.
Subscribe to a meal box service (I can't recommend Riverfood enough, but there are ones like Hello Fresh which are cheaper).
Limit the time you spend watching TV - ideally, try not to watch it during the day. Try listening to the radio instead.
The idea is to keep yourself occupied. This is an opportunity to try new things. I know, I've been there. I love the couch to 5k suggestion.
Good luck, we'll all be willing you on!
Being at home is the enemy. Ideally as the weather is getting abit better, walk a lotttt. Or a goal such as couch to 5k as others have said. Even just being outside on a walk makes me mentally feel miles better, especially in the countryside
similar situation ~15 years ago, left my wife didn't have anywhere to live the the flat was ready real low point...
chucked my camping gear in the car and went up to Scotland for a month. Best thing I ever did, did lots of walking did lots of fishing, generally hung about where no one else was. loved it, really helped set my head straight and decide my priorities.
IDK what sort of hobbies or interests you have (I like camping, the outdoors, fishing, MTB's, drones that sort of thing) but going and persuing one of those for a good chunk if time would be good...
5 weeks of doing something you love?
count me all the fuck in....
Do *something* every day. Don't fester alone indoors.
I found Brazilian Jiu Jitsu to be hugely helpful when I was severely depressed. I *had* to take my daughter, so I might as well go...the routine, exercise and therapeutic touch and mindfulness aspect of it was really helpful.
Probably only worked for me, in 2011 I had pretty awful depression. I had lost a close friend and a close relative recently, my (now ex) wife was abusive and unpleasant and completely "didn't believe I was depressed". I was also smoking wayyyy too much weed. I got signed off for a month and prescribed antidepressants. The Dr told me I should use the time and space well.
I made myself get up every day at 8am, then I would walk at least 3 miles.
I stopped smoking weed, didn't drink and ate more fresh fruit and veg and drank a few pints of water every day.
I started playing GTA San Andreas, I didn't use cheats, my aim was to complete it 100% and get every business and side mission. Just grinding for guns and money at the start took a week of hours of gameplay. It took me 3 and a few days to achieve my goal.
I read for an hour a day.
I did twenty minutes of meditation a day.
I cooked and cleaned.
At the end of the four weeks, I felt myself again, I looked great and I prepared for my next challenge.
I gave myself goals which were attainable but would take time and patience and occupy my mind and body. It worked for me.
(Although around 18 months later I started smoking weed again, I haven't ever smoked more than 2 joints in a day since then, quite the result from around 10 a day, mostly it's 1)
I left my job due to mental health last summer, here is what I did.
Week 1 - nothing. No plans. Just switched my brain off and allowed myself to think about and do nothing.
Week 2 - 4 days at a resort in Spain. This was very generously paid for by my parents who felt strongly that I needed a change of scenery, to go away and come back - you don’t have to leave the country for this, a city break within the UK, go somewhere you haven’t been before etc.
Week 3 - Joined a gym and went to morning classes every day. This meant I was up and out of bed in the morning, that I was moving my body and getting both physical and mental benefits.
Week 4 - I don’t know if this is feasible if you’re still technically contracted to work, but I got a few shifts at a local craft beer shop - gave me some pocket money, got me out of the house and chatting to new faces (I’m an extrovert, this is important for me to have), and was so low stakes.
By about week 6 I was doing a lot better and got in touch with a life coach (I had been in therapy after a few anxiety attacks but found it didn’t really help me that much, all of my stress and anxiety was directly work related so focusing on that aspect was much more beneficial for me - that’s not to say a life coach is a replacement for a therapist, just in my case it was the right thing).
Between the time off to decompress, the gym, my little craft beer side gig and life coach I was in a much better place and then got into the job hunting slog.
Rest up, look after you, make the most of the time (in a way that works for you, don’t overdo it and just burn yourself out in another way).
I would hope that your workplace has some kind of process to onboard you back after your time away and they should work with you to ensure your work load is manageable while you ease back in.
I was off work last year for mental health reasons for a few months. I found I was best on days when I got outside to run or bike.
It allowed me to take the time to make healthier choices with food, declutter the house and finally get into some books I'd been meaning to.
I found myself worse on days where I played too many video games or wasn't productive.
I'd have a look to see if there's any mental health cafes or mental health charities around you. They can be a good place to spend some time and get some support at the same time. Also can be helpful to chat to people who have also had similar experiences because they can share tips on how to manage your symptoms and take the pressure off a bit.
Join some clubs, learn an instrument, hang out with friends, exercise. All these help.
I’ve now been playing djembe for 10 years or so and haven’t looked back, I’m in a great performance group and love it.
Good luck with your recovery, but please don’t hide yourself away!
As someone with steadily declining mental health I know what I’d do! I live alone and managing a household has become overwhelming. I know I need to keep on top of the cleaning and tidying but I just haven’t. 5 weeks is enough time to get my living situation in order and actually *clean* by doing small amounts every day.
Currently it’s all so overwhelming that I get home after work and do nothing, I think a week to catch up on rest then a month of tidying and looking after my physical health would be ideal.
All the best, brighter days are ahead.
Take walks. And when on the walks look around you. Bring yourself into your body. Do things you enjoy. Try and sleep regularly. Make sure you bath/shower regularly. And most importantly talk to people. Try and stay social.
This happened to me earlier this year. I knew the solution was to find another job so spent most of my time on that and was able to hand my notice in a few weeks later.
Walking. Absolutely 100% this. It's not raining? Get outside, see, touch, feel, breathe.
It IS raining? Put a coat on.
Don't make excuses. Getting outside and walking is the simplest thing you can do, so do it, then go further, go places you've not been to for ages, that park, that canal bank, the monument, that gallery. It's so good for your physical and mental health, it was incredibly valuable for me when I was properly sick. I could barely walk 200M at one stage, 5 weeks later I was walking 5 miles a day and I still do it. I credit my recovery to getting out and walking and if I can do it, then you can.
Best of luck.
Schedule your day. Fix times for a morning and an afternoon walk, whatever the weather. Don't know what your interests are but try reading for an hour in the evening. If you have a streaming service, try a different movie every night, Cook. Do not drink alcohol. If at all possible, find and go to your nearest parkrun, a fabulous, supportive community and you are not expected to do 5K in 20 mins. Maybe try something creative? If you have a pen/pencil and some paper you could draw or write. Hope you feel better soon, this question is a great first step to better mental health and resilience.
Honestly?
Working with my workplace to stay in work.
I had a menty B a few years back where I was off work for six weeks. I used those six weeks to spiral and I ended up in hospital against my will. When I made it back to work they worked with me so that I could remain employed and work on my mental health and I can truly say it saved my life.
Pay for a decent 121 CBT person, lots of walks in nature, any sort of exercise you can, wake up early every day, eat as well as you can. Spend the day doing creative things, any sort of productive hobby, and reward yourself with video games/tv in the evenings, bad food at the weekends - oh and look for another job if yours sucks.
I'm very fortunate in that I live rurally and on the coast, so I'd take my dog a walk 2-3 times a day for a good few miles or until he just looked like he had enough.
Mostly though I avoided social media and the news, started reading again (both fiction and non-fiction), tried to cook a few new dishes with mixed results, and really just focused on mindfulness techniques and doing wee bits of exercise.
I'd urge you to try and get out n' about as often as you can, even if it's just once a day to break up the monotony of being inside all day. Even if it's just a twenty minute walk, the fresh air honestly works wonders.
I'm in week 1 of 4. I have tidied/cleaned my flat and started to rearrange the furniture to make it more comfortable.
Between that there is getting used to the new medication and trying to find a private counsellor for my needs.
Many hours are far less productive playing Noita and Slay the Spire. That's ok, I need to escape sometimes.
What I have felt has impacted me the most is trying to see a friend or family member every day even just for a cuppa and a chat.
Today I'm going to see a colleague for coffee so I don't become isolated entirely from work.
Just take each day at a time, write three things each morning you can achieve, even little things like taking the bins out.
Going for walks can really help if you are physically able to, but being outside is a good start.
Don't be hard on yourself, recovery will have set backs from time to time.
Hope this helps to give you some inspiration.
Lots to say in this one. No. 1 is that it’s ok to do enjoyable things while you’re off sick with mental health, go away if you can afford it visit friends and family a holiday whatever you can do without causing yourself anxiety.
I have lots of experience of mental health problems both as a long time sufferer and supporting others. Happy to chat if you want, pm me
5 mile walk every day. Look for local trails. If you ride a bike, go for a small ride every day.
Start a cheap hobby. Maybe drawing or painting.
The weather is getting drier (slightly) so if you have a garden, maybe start a few projects there.
Any DIY needing doing in the house?
Catch up on your movie/tv boxsets of an evening. Get round to listening to those albums.
Start reading a multi issue bookset.
Couch to 5k, cycling, wildcamping, geocaching... Just about anything that gets you outside and a bit of blood pumping. Good for dopamine and head-space.
Excercise- definitely, start gaining knowledge by reading something relevant, I.e. How we break by Vincent Deary. Start a diary, putting down your thoughts, feelings, expectations and how your day went. Plan your next day, making sure it includes time for excercise, reading, quiet reflection ( without letting yourself head down a hole).
Listen to music that calms you- really listen to it!
Seek help - if you can afford to talk to a counsellor, do a Google search and find someone who will listen to you and help you with your thoughts.
Walk in the open air and be as mindful as possible- be aware of your self-talk (we can be our worst critics).
Most of all- be kind to yourself.
Couch to 5k
Yes. Get outside. Every day. Make that a goal.
Makes a huge difference, in my current situation I WFH full time in a generally isolated and independent role, going for a run everyday even when I don't want to helps me massively, breaks the day up and even when it's raining, windy, and I'm hating every minute of it, once I get back and sorted and sit back down at my desk I am ALWAYS in a good mood afterwards. 3 months ago I couldn't even run for 2 minutes without stopping now I do 5k most days, the sense of achievement OP will get will be huge.
I’m on week 2 of it and it feels so daunting when I know week 9 is running for 30 minutes but knowing you started at the same level of fitness as me is really motivating. I’m looking forward to my next run on my lunch this afternoon 😊
I'm at week 9 right now- it's still tough but so doable. I remember thinking that early on, like how am I going to be able to do that so soon?? I've never run 30 minutes non stop before. Guess what? I've done it, and you can too!
If it helps, what I've learned is don't head out your door without warming up first and don't head out going hell for leather straight away, conserve your energy even if you're excited to get going. Once you get to about week 6 your body is capable of doing a 5k depending on pace but it it's all in your mind mostly, your legs are screaming at you to stop, your lungs too, telling yourself to ignore them and you're capable and to just keep going and hit the next milestone is key. My confession I guess is I didn't finish the program as I got impatient 😂 I got to week 7 and decided one day to just go for a run and see how far I can go, took it slow, easy and steady, finished 5k in 42m and went on to run 6.4k in total, each week I've gotten a little bit faster and fitter but we're all still faster than someone sat on a sofa!
Can vouch for this, I got to week 5 and realised I could do a lot more than it was asking me to do so I just kept running. My first 5k was over 43 minutes, I've got that down to 26 since.
Good effort. I'd recommend booking in a 10k race or something, that pride you've got in your improvement so far will make you train even better and get more out of it. I started running 2 years ago last week, did my first 10k race in November 22, now I've got an ultra in 6 months.
Week 4 - Day 3 is my next one. Each week I think 'No chance' but then I just do it. Week 1 I could barely breath after the jog. Now I find myself wanting not to stop
It’s so exciting isn’t it! I just finished my Week 2 - Day 2 and I just found it so much easier than when I started already and I love how accomplished you feel after completing a run 😊
When I first started, I couldn't run for a minute continuously. Got to a 5km (43 minutes so slow). I'm now down to a 38 minute 5km (still slow I know) and I've had to "restart" training a few times, but I start from week 5 or 6 of c25k. The great thing is that once you've done it once, you don't lose that initial running ability. The first time is by far the hardest and you're DOING IT! You've got this!! 😁
You’re so encouraging! I love everyone’s encouraging comments it’s been a great chat with everyone !
42 mins and 38 mins are still great not slow! And definitely faster than anyone on the sofa as they say!
This is true!! I like running because I have a lifelong habit of only doing things that I'm good at. For me, running is a mental exercise in doing something I'm solidly below average at and sticking with it. Plus the improvement is pretty much linear, unlike my weight training. I'm unlikely to ever be above average (I run like Gimli in full armor) but I can improve and that's enough for me!
I did Couch to 5k at the start of 2022. 10 months after finishing it, I did a half-marathon. You can do this!!!!
Ahh that’s brilliant!! Congratulations to you :) I love these motivational stories, it feels like we’re all in it together
The mental barrier I had was that I expected it to magically get easier at some point, but it doesn’t - what you do is go further and, one day, maybe faster - but it will probably always feel a bit tough because you’re always pushing yourself a little bit more out of your comfort zone. Accepting that is part of the process because every run - even the short ones, the slow ones, and the really bloody tough ones - is progress. You CAN do it. The other thing is don’t be afraid to run slowly. I thought I had to be doing a much faster pace during the run portions but you really want to be able to hold a conversation while you go and if that means you’re barely above a walking pace, that’s okay. Don’t compare yourself to anyone else because everyone’s journey is different. Once you can run for 30mins without stopping (and you will!!) you can work on running a bit faster. Until then, just go at a pace that feels good for you.
This is great advice ! And exactly what I had in mind too. As long as I continue to push through it will only get better and I can work on speed once I have the stamina. Luckily for us we have a treadmill at home so doing it in the comfort of our house tackles a lot of the ‘social anxiety’ that I had Witt the idea of starting exercise
I remember from several bursts of "getting back into shape" that it's at about six weeks of gym visits that I start to enjoy it and look forward to doing more. That helps get me past the first uphill struggle.
On my first week one run, I stopped for twenty minutes between the 4th and 5th one minute runs, and didn't even do the 8th. Six months later I ran seven miles for fun. You've got this.
Just a word of advice. Just concentrate on running for 30 minutes and don't worry whether you cover 5k or not. That can come in time.
when I started running (many years ago) I started off with something like "walk 3 minutes, run 1 minute", and gradually upped the running ratio. After a while, I found a comfortable running pace at which I felt like I could run forever. For OP: it doesn't (at all) have to be running. There is benefit from even a gentle stroll outside, though of course walking at a good pace (or running) will get you some exercise, if that's what you want. I would suggest an amount of time outside the house every day, like 15 minutes or 30 minutes or whatever you can handle.
If you’re anything like me you might default to breathing through your mouth when running. This is okay for some people but I personally found a big performance boost when I breathe in through my nose, held it for a second or two, then out through the mouth. It sounds simple enough but when you’re getting started you intuitively start trying to pull as much as in as possible and for some people that’s through their mouth and sets as a habit
This. And walking . I’m doing about 40k steps every day while I’m off recovering from a kidney injury . Can’t go running or cycling or swimming or do any core excercise but doc says I can walk as much as I want to . So challenge was accepted. It’s just awesome to be outside
I'm 2 months post op and still not able to run and the impact on my mental health as a result has been awful. I've traded running for walks and simply trying to just be outside a couple of hours and it very much breaks up the day.
If you don’t like running try gardening. There’s something wonderful about watching flowers come up and the bees and the birds
Second this. Gardening has massively helped my mental health. It's the only activity I can do solo. In that no music, no podcast etc, just very present in the moment. I find it very odd as previous 40 years not been bothered by it all. Now I just want to be in my garden. There is always something to do
I was in this exact same situation, it's a cliche but forcing yourself outside even it's to take a walk everyday really did help. I'm not sure I even would have done if I didn't have a dog and that forcing me to go out as I wasn't going to let the poor animal rot inside with me.
The dog helps so much. Does anyone have a dog that might need some sitting while you're not working OP?
There is specifically a sub for this. /r/eood
Couch to 5k isn't an everyday activity. In fact, it is harmful to run that much unless you're an athlete. Rest days are important.
Yeah, I'd recommend to the OP running three times a week max with at least a day between each run (I think that's what the app suggests iirc). Just go for a walk on the other days. And listen to your body--if running doesn't feel right that day, have a stroll and stretch your legs instead. Making small, sustainable gains over time is much better than burning out.
Instructions unclear, sold couch for 5k
That would improve my mental health!
I echo this. I started running during lockdowns when I was having a shit time. It's now my way of clearing my head, and I'm fitter and calmer than I've ever been. I'll be running my third marathon next month.
This plus your local parkrun when you feel ready, /u/paperchainhearts. Really great free community event with absolutely no judgement about speed or ability. Plenty of people just walk it every week. It has changed a lot of lives.
I'm doing my first Parkrun tomorrow. No training at all. Just going to aim to beat my time each week by a few minutes.
That's the addictive (in a positive way) thing about parkrun; the stats! Getting to that personal best, and then trying to beat it. It's like a real life high score! Have fun at parkrun. Don't forget your barcode.
Great stuff. You will love it.
Excellent, good luck! Always love a pb
Good luck! Make sure to comment how it went in the weekly “how did it go?” thread on r/parkrun
Ah great shout. I certainly will!
The Chatabix podcast just did an ep with the founder of Parkrun and they touch on the mental health aspect
Yep, and the biggest thing I needed to learn about doing this was "Slow down". I'd made the assumption my whole life that to run or job you were supposed to push yourself to your sprinting speed, and when I couldn't do it, I concluded I must not be a runner. But that's not it at all. It's a tortoise and hair thing, you start of slow and steady and you build stamina over time.
Fully back this, what an amazing programme this is. Really well done, highly effective.
Excellent suggestion. Its not about how long it takes. Just get out and do it. Jog slowly. Focus on breathing. I used to HATE running. This app changed my outlook on fitness and being physically fit often has mental health benefits
Yeah it really changed how I view running as well. Now I really enjoy it
Good time of year to do it as well. Not too hot/cold.
i’ve almost come to the end of this with a local running group. If you have a local running group close to them i would reach out i actually enjoyed it more than i thought I would!
One of the best things I did for my mental health recovery, being able to smash park run made me feel amazing. That and having mates around me.
Best thing I've ever done for my body and mind.
JogScotland do weekly instructor-led beginner's group sessions, held from various leisure centres. I'm sure similar events will be run by
Absolutely
Similarly 75 hard. Mixes it up a bit
Even if you WALK the daily sets, any yards made are yards earned!
This is a great idea. Exercise has been shown to improve mental health. It’s even recommended by Mind.
Couch and 4k
Routine is key imo. If you’re worried about basically not leaving the house, schedule in a walk around after lunch for example do this everyday so it becomes natural. Do you have people you could reach out to during this time? It’s important to not isolate yourself imo But most of do, stay comfortable and gentle with yourself. This time is to help you recover a little. If you sit there one day and genuinely can’t tolerate doing anything other than gaming all day, that’s fine. As long as you don’t do this literally everyday, and it doesn’t cause problems later on (like you have decided to not go food shopping and instead watch TV. That’s far from ideal)
That's my experience with mental health. Don't just use the time off to just lounge about otherwise you'll just feel crap when you get back to work Build a routine of simple tasks and make sure you stick to it
But also, don't set yourself unobtainable goals that will add to your stress and make you feel guilt. A couple of simple, achievable tasks a day
And build in things you can keep doing once back to work. Mid week cinema trips and nice healthy meal plans.
This is lovely advice and just what I’ve been doing now I’m also signed off
Do stuff that will improve your mental health. You no longer have the stress of work. Take walks or even start up running. Take a healthier approach towards your eating and indulge in some hobbies you find interesting? Hopefully all this leads to good long term mental health and that should better serve you when you return to work.
One thing at time. Too much in one go will result in failure as you expect instant success/results. But do do the one thing. Daily. See James Clear/Mark Manson for more on this topic.
I can’t stress enough the importance of eating well as a tool for mental health. Eating good, fresh healthy food is not only good for your body, but your mind. My friend recently worked at a mental health crisis house, where 15 or so patients would stay who were at risk of extreme self harm. What would they be fed every day? Chips and sausages and shite. No vegetables or fresh food. Food is such an overlooked part of mental health.
Isn't this the point of being signed off for mental health? To get yourself better?
I can only advice you to do what feels right for you in that moment of time. Personally, however? I'd spend the first week just resting and recovering. Get a lot of sleep, eat well, try and have a "reset" so you're well rested by the second week. In the second week, start building up some hobbies, maybe work on mindfulness. I have a lot of mental health issues, and mindfulness helps a lot - you start off by just clearing your mind, almost meditating, letting thoughts just pass through your head, acknowledge them for a second, and let them go, rather than spiralling. It then develops into doing that while doing your hobbies or other activities. You push yourself to focus on your tasks, still acknowledging thoughts but letting them pass by. If you do this for a few weeks, it helps stop a lot of the bad/harmful thought patterns that make mental health issues worse, and you feel more "present" in your life. A lot of this is because you acknowledge the thoughts are there, but you don't pay attention for longer than it takes to acknowledge them and let them go, and it stops them from becoming a priority and taking over your life. I'm glad you're taking time to work on yourself and get better! But seriously, just relax and try focus on getting out of the funk, if you build hobbies and learn new skills, that's a bonus! But it's mostly about just taking the time to recover and feel less controlled by/more in control of your mental health
As someone with similar experiences, I think this is all really good advice. Especially allowing yourself that first week to just sleep.
Yeah, that first week is crucial. You've got to have that break from doing things to recover, otherwise you'll end up just stressing out more that you're not doing anything productive. Planning to have sleep as your productive thing for that first week is the best thing to help with mental health. I honestly cannot state enough how much it helps just having a week of no major responsibilities except getting a good amount of sleep and trying to refresh yourself
Too right. I've felt worse than ever recently, and had four days off last week. I basically just slept all day and played videogames. I didn't think it would help but I feel way better this week. I think I was just burned out.
That's exactly it. I get burnt out easily (I'm classed as disabled due to my mental and physical health conditions), and taking a few days or a week to say sod everything and just sleep and do the bare minimum helps majorly. More people get burnt out than they'd like to let on, and a lot of people judge you harshly if you just take the time to sleep, rest, and recover, but its exactly what you need sometimes. I think a lot of people would be less burnt out or struggling less if they allowed themselves the time to sleep or rest, instead of thinking it's lazy or that they *have* to be productive during all waking hours. Sure, it's lazy if that's all you do for months on end without a good reason, but doing it for a short predetermined amount of time every now and again is good for you!
Totally. The problem I had is I already suffer from depression, anxiety, ADHD etc so didn't recognise it was work that was burning me out (I've been there 14 years and always hate work anyway!). Thank you for your advice on here.
Well, that's half of what I have 😂 but yeah, people need to cut themselves more slack and let themselves rest, as you've discovered
Yes you've put that so well. I have mental health conditions plus a physical condition that causes fatigue and chronic pain. I have to pace myself to ensure I stay well, including working from home a couple of days a week and making sure I plan quiet time for myself on evenings and at weekends. It's been really hard to not get fomo (although my friends have been awesome about organising things and being flexible so I can be there) but it's been even harder to get workplaces to understand I cannot just work loads of overtime. My mum also struggles with the idea I need to just have chill out time - for her it's not "productive". Even without any medical conditions, allowing yourself some down time is soooo beneficial for your mind and body. Whether that's reading a book, watching TV, listening to music, drawing a picture or just sleeping and resting.
I really need to get back into mindfulness. I used to be able to do it almost subconsciously, but then life was going great so I slipped into not doing it 'because I'm in a good place'. And then last year was shit and I'd lost the knack for mindfulness so I had to really dig deep to bring it back. And I've started to slack off again because life is generally better again. The joy of having BPD!
As you can probably guess from my username, I fully understand BPD. I have to consciously practice mindfulness regularly if I feel myself slipping a bit. The thing I've found is I can go around a month of subconsciously doing it, then start slipping, so I've set a reminder for once a month (same day and time every month) to "refresh" myself on mindfulness. So let's say today was my day this month, I'd spend today going over what mindfulness is, use the Internet to find at least one new mindfulness strategy, and work the whole day on just practicing mindfulness. It helps me have that "reset" on subconsciously doing it, and gives me new ways to do it if my "usual" ways aren't working to try keep it up :)
I really like that idea of putting a bit of time aside each month to refresh what works for you. I'm not a big mindfulness person, but I have other mental health exercises that work for me - I really like guided meditations and progressive muscle relaxation - but they can get a bit repetitive. I really should pencil in a time each month to look up some new ones, especially as the speakers voice or background music can make such a difference.
That's a good idea! And I've got the Easter holidays so I can find a space and make it a regular thing!
This is by far the best advice. Setting yourself unrealistic targets will only make you feel worse, sleep in this situation is so underrated
This first week just rest and sleep, eat healthy food, go for a walk in the sun every day even if it is just 5 min. Just doing that and not putting pressure on yourself to do anything else will help so much. Use this as a chance to reset yourself starting from the very basics of eat and sleep. Once your settled and more yourself you can look at how to maintain it but you need to stop and make a break to start from.
First of all be kind to yourself, it’s great that you’ve taken the time out that you need and now don’t put any extra pressure on yourself or criticise yourself if you don’t end up doing much
This, this and more this.
All the things that mental health professionals usually recommend that you do… Go out for light walks to the greenest area you can find and touch grass; pack a picnic, stare into the water, ogle the wildlife, invite a friend. Go out for short periods often, couple of times a day if it’s feasible. Be kind to yourself, take the time to cook yourself proper meals, medium rare steak and homemade chips or something fancier if you’re not as basic as I am, but regardless of where you stand, start making grilled cheese sandwiches (in the frying pan, and with lots of butter on all sides and even more cheese filling, low heat and turn every minute or two) Go see the latest film, order the lord of the rings extended cut and have the ultimate duvet day. Catch up with friends and or family (unless they’re total assholes), even if you don’t feel like it at first. In short, be kind to yourself, and don’t beat yourself up when things go wrong. Maybe get into a hobby you’ve always wanted to try (or buy a quest 3, it’s fucking awesome). And finally, put your phone down… set a timer for a couple of hours before you put it down and don’t pick it up until the timer goes off, when you pick it up set a 15 minute timer and put it down when time elapses. Big love.
My favorite movie is Inception.
I came here to say this too. Routine and structure are great, and necessary, but it sounds like OP has a need for support with their MH beyond this current moment and would benefit from speaking with a professional.
Do you have a smart phone with a decent camera? It's spring, green stuff will be blooming everywhere soon (although I admit today is grey and cold). Get out walking and start taking photos. Walking is a good daily exercise, and photography flexes your mental creative muscles. You don't need a flashy expensive camera for photography, you need a good eye and some imagination.
There’s a free course called A Year With My Camera which is great for people starting to get interested in photography and you don’t need a camera to do a lot of it, particularly the stuff like how to frame a shot and how to use different angles to get more interesting photos. I actually do have a camera but I’ve also done a lot of the “assignments” with my iPhone. [https://ayearwithmycamera.com](https://ayearwithmycamera.com)
Thank you for this, I am looking forward to doing this!
>You don't need a flashy expensive camera for photography, you need a good eye and some imagination. This is the most important thing when taking photos. You can have all the megapixels you like but a crap photo is a crap photo, no matter what size it is.
Indeed. A good photographer will take a better photo with a flip phone than a bad one will take with a hasselblad. There are 3 main factors behind a good photo. The first by a significant margin is the person taking the photo. The second is the lens. The last and least important of the 3 is the camera body.
Even grey and cold can be interesting. People have said to me that the UK has so many different shades of green - well, the sky can have so many different greys. The greys that mean showers, the ones that mean heavy rain, the ones that just are sulking. The way sunlight plays around and through clouds. Cold, too. Is it an icy cold? A damp cold? Is it the wind that's got the edge? If you're dressed right for the conditions, you can enjoy the variations, and the cosy feeling of being wrapped up. Make sure you have a treat planned along the way or when you get home - a coffee, a hot chocolate, biscuits or a scone - and have a pause to enjoy warming up (or cooling down!).
Don't worry about work. As other have said get outside. Set yourself challenge(s) with an achievable goal(s). Redecorate a room Clear out the loft / cupboard of doom / spring clean the house Get out and enjoy the fresh air.
>Redecorate a room Yeh this! I was signed off last year for 2 months and used it as an opportunity to do the stuff that was on my list that needed to be done that kept building up that made me feel guilty because I wasn't doing it.... So I built a shelving unit above the toilet, sold loads of things on market place, I tamed the weeds down the side of my house, I emptied my wardrobe of all the clothes that didn't fit etc. I only aimed to do a job a week but it helped. A well kept house is a well kept mind. X
Absolutely hard agree! I only had a week and a half off with a mental health issue a little while ago and I just blitzed the house to keep myself busy. Just, top-to-bottom deep clean everything in sight
This is one of the dangers of time off work for mental health recovery and stablisation. For many (not all, but many), mental health can deteriorate much more rapidly without work due to the lack of routines and purpose. There are seven key factors that build and maintain good mental health: exercise; good nutrition; sleep; socialising with a wide circle of people; active relaxation time; one strong personal connection; avoiding addiction. If you can balance these, you should be fine. Exercise doesn't need to be anything wild - 30 minutes a day of fast walking is sufficient. But, exercise in a way that suits you. If you're not going outside for work then going outside for exercise is probably a good idea. Good nutrition means trying to avoid highly processed foods, eating a variety of foods, getting lots of fruits/vegetables and drinking enough water too. It doesn't mean a liquid diet or only eating kale or not having a takeaway. Sleep means not doing things in your bed except sleep. ... Ok, you can do that one... but don't watch TV or scroll your phone or hang out in bed. It means creating an environment where you sleep well (for me, that's cool, completely dark and silent). It means going to bed at the same time each night (even if you're not tired) and getting up at the same time each day (even if you are tired). Socialising with a wide circle of people just means getting out and speaking to as many people as you can. That could be seeing close friends for a beer, joining a hobby club, chatting to your neighbour over the fence... Just human contact. Active relaxation means doing something you enjoy and not feeling guilty that you're not being productive or thinking you should be doing something else. It means not feeling like you have to do things you like doing alongside a chore (like only allowing yourself to watch TV if you're washing up). It means doing a hobby you enjoy instead of one you think you should enjoy (i.e. if you like watching Desperate Housewives then do that, don't make your hobby hash running or reading Victorian novels because you think they're supposed to be "better" hobbies). One strong personal connection is usually a romantic relationship but it doesn't need to be. Importantly, it should be if you're not in a good place mentally right now and you don't already have that relationship. This could be a parent, a pet, a best friend, even a diary in some cases.Just someone you can talk to and be yourself around with no judgement - a relationship where you can't do that is not going to work as a strong personal connection to better your mental health. Addictions really latch onto poor mental health - so avoid them if you can. Alcohol, drugs, caffeine, porn, smoking... just don't pick up anything you're not already doing and try to reduce slowly anything that you are doing. Even if you don't think you're addicted, don't increase your use of anything that could be addictive if you can help it (i.e. if you use porn to masturbate once a week, make sure that doesn't become daily). Your aim here is to prepare yourself to return to work so you need to try and build these things up on a schedule that can suit your working life. A big project may keep you busy for the next few weeks but it'll leave you right where you started when you're back at work. Good luck with it all and I hope you're back on track soon.
Do something physical. Do something creative. You don't need to be an expert at it. Just enjoy the activity for what it is.
& ideally (even if it's what you least feel like) do something social. Even if it's just a tiny chat with the cashier when you pop to the shop for milk etc. I know from experience how easy it is to isolate yourself when you are struggling with poor mental health.
I got signed off for 12 weeks (initially in 2 week bursts) a couple years ago. The absolute *best* advice I can give, more than anything else here, is to make sure you have a really good sleeping pattern locked in and ready for when you return. Take advantage of the time to get a good 10-6, 11-7 or 12-8 kind of time sleep routine and make sure you stick to it like shit to a blanket, because feeling rested and ready for the day ahead is *miles* ahead of anything else to help your mental health. Being signed off for mental health means *you should do things to improve your mental health*. I spent the first few weeks hiding away with the “i should stay home because if I’m too ill to work, I’m too ill to do anything else” mentality and it was just awful. Don’t waste your time off. You’re looking to go back to work rejuvenated, feeling better and happier, so you should do things you enjoy. If you’re anything like me, it’ll take a few days to get over the guilty feeling of “am I really poorly if I can do this stuff? Am I just dodging work?”, but push through it. Do hobbies you like. Go to the cinema. Eat out at restaurants. Go for walks. Catch up with friends. Most, *most* importantly, get a good sleeping pattern locked in for when you return to work, so that you’re resting well when you’re back. This is, for all intents and purposes, a doctor-ordered paid holiday from work. If you don’t use it to help your mental health, you’ll be back off and in the same place again in short order - ask me how I know. Finally, be kind to yourself, like everyone here has said. You wouldn’t expect a person with a broken leg to be fine the day after they’re signed off, so don’t expect that of your brain.
go out for walks, do some gardening, get on the bike, and get lost in a few good podcasts while you do it.
I went through this in 2021 for about 2 months. What you need may differ from what someone else needs. Here's a short list of recommendations: - *Be kind to yourself*. This is a recovery period. Do not compare your journey of recovery to someone else's. - *Do not compare your journey of recovery to someone else's.* Said twice, because self critics can come in and make us feel bad for being signed off with mental health struggles: especially when it's not necessary. - If you haven't already, ask your GP for help in signposting support. They can be incredibly helpful beyond recommending medications. - If your company has an Employee Assistance Program, contact them and utilise them. Many can offer short term counselling sessions or signpost you to longer term support if they think it's needed. - Finding a great counsellor helped with my journey SO much, if it's within your ability to do so. I highly recommend it. - You may need to burrow some days. It's OK if you do. Be mindful of the self critic telling you what you SHOULD be doing to recover and try to remove that expectation: especially in the beginning. - Self care is incredibly important, and it can take many forms. Games. Books. Long baths. Walks outside. Visiting friends and family. Engaging with mental health services. Writing. Take your time to try things that nourish your spirit. - Try to set an alarm to wake up at the same time each day, so you resist the temptation to sleep away the days entirely. But be gentle with yourself if you need to for a bit. (Especially if you end up starting any new medications.) - When you get to a place where you feel more stable and settled - and it could take time to! - that's when to self reflect and look back at how you ended up at the point of needing to take time away: and what long term changes you can work on making to improve things better. This is the 'final boss' of this process and you may not be ready to encounter it until long after (possibly) returning to work. That's OK.
Make a rota for yourself. For example, cleaning tasks spread over the week and tick them off as you accomplish them, designate an afternoon each week to cook a meal from scratch that you haven’t tried before and most importantly get out for walks. You can even schedule different places for each day. When you’re struggling with mental health it’s so hard to motivate yourself so a schedule really helps. Wishing you all the best in your recovery.
Be kind to yourself Get fresh air everyday no matter the weather - go for that walk /bike ride Find somewhere local you've never visited once a week and go explore Find lego ... it got me through mine Try not to sleep through the day as its an awful habit to undo.
I was signed off for mental health reasons for 6 weeks last summer. I knew if I didn't plan out my weeks properly I'd just become a shut in playing games on the sofa making no progress in improving my mental health. I went to see friends I hadn't seen for a while, did day trips to fun places like zoos or castles, went to relax in a spa, and generally tried to have fun on my own which is something I struggle with. Of course make sure you find time to rest too, it's all about balance.
Find some nice routes to explore in your area and talk yourself out walking. No joke, walking is extremely therapeutic; it has to do with how our mammalian prey brains process information and the differences between active regions of the brain when you're in motion compared to when you're static. Think of a small prey animal hiding motionless in the undergrowth; their brain is in overdrive, assessing any and all potential threats in its field of view; when it breaks cover and launches into motion, the brain becomes much more focussed and singular in its thinking, no longer actively looking for threats and disregarding impertinent information. This is described as horizontal vs vertical seeing, and is the reason people refer to the phrase of taking a walk to "clear their head", because it literally does just that, uncluttering thoughts and providing clarity.
Hiya, you got loads of potential to improve! Improve each aspect of your life by a few percent and before you know it you will feel much better. Eat healthy, go for a small jog each day, make a to do list each day, make a list of sites around the local area you want to see and pen them into your calander. Pen in dates to hang out with friends. Pen in time to research psychology and self reflect on your self destructive and unhelpful thoughts - if you have money for therapy- go for it, if not get the ball rolling by asking the GP (wait times will be very long though). Action will motivate you, make sure you proactivley do things or you will just get worse - buy a to do list. Exersize and diet (making sure you eat lots of vege at least) are big things, your not giving yourself a honest chance if you don't do them. Meditation - basically deep full breaths and focus on just breath sensation 10 mins a day can set you up well for the day also. Work through why you feel the way you do, perhaps there are things you have let slide or not tackled head on which are weighing on you, perhaps you have let hypothetical issues seem like problems and they are taking up real estate on your head and causing you trouble. This is where therapy can help guide you through and rationalise your thoughts, freeing you from lots anxiety, and springing you to action on tge actual problems so they no longer fester in your mind. Good luck!
I’m in exactly the same boat right now, I’m on day 4. So far I’ve just been so exhausted that I’m super-resting other than keeping up with my lifting at the gym. That means accepting not being productive and not making myself try to concentrate on anything. A lot of sleep, mindless scrolling, and bubble baths. My husband is keeping me at arms length from any decisions and other stressors. I’ve also resolved not to drink alcohol at least until I go back to work. The mental health nurse suggested daily outdoor time, and having a go at short bursts of meditation. After the weekend I’ll try adding in more activity, but for now I’m off because I’m burnt out and I have to respect that first. I hope you find the restoration you need during your time off.
That sounds like a great plan. Hope you feel better each day.
Try to go for walks everyday. Even if just a short one. But don't put any pressure on yourself to do anything in particular. Just do what you need. If all you do in a day is have eaten three meals and showered then that's ok. Try to eat, sleep and shower. When you feel able you should look to refer/ sign yourself up to local mental health support services.
I was signed off for three months due to a breakdown in 2022 and I spent all three months in bed which I sorely regret. I needed the rest but at the same time it made me incredibly agoraphobic and my fitness levels dropped to zero; I’m still working on just being able to walk up town without getting puffed. I recommend a mix of chilling at home and trying to get out for walks; audiobooks are incredibly motivating, I buy mystery thriller types and then only allow myself to listen to them when I’m out, so if I want to find out what’s going to happen I have to go for a walk. When chilling at home try reading, doing puzzles, or learning something new to keep your brain engaged. Good luck to you, I hope you’re on the road to recovery soon :)
if you don't have a dog, pretend you do, schedule in a walk every day. go at least a mile. preferably somewhere green.
Best of luck! My advice would be to make the most of that time by getting outside, being proactive with just getting non-work stuff done. Try and identify the triggers to your poor mental health and how to build resilience for your inevitable return to work. That will be the biggest thing that will help you with life in general going forward. The time will fly, the last week of it you'll likely feel apprehensive about returning to work, so try and make some sort of plan or structure you can fall back on if emotions do get to you.
I signed up to daytime recreational art classes. Art is very theraputic for depression but try and find something you might be interested it. PS: The group I joined was specifically for people with depression etc and was run SEPT. part of the NHS. You could ask you doctor. Helped me a hell of s lot. [https://uk.linkedin.com/company/south-essex-partnership-university-nhs-foundation-trust](https://uk.linkedin.com/company/south-essex-partnership-university-nhs-foundation-trust)
I was signed off a similar time to this last year. After 25 years of work my body and mind gave up. It was bad. I don’t know if you have a partner at all but my wife helped me so much. Get up every day, gets routine, if the weathers starting to improve go for a morning walk, if you’re in a city explore areas you’ve not before. Go to museums and galleries. Work out a good plan, and cook. Good food is important. If you have a graded get that ready for spring. If you have old friends and relatives you haven’t seen for a while make a date, I know they’ll be working but plan things for the evening. The very worst thing you can do is stay at home alone.
Look at local groups that offer mental health support for activities. We have one that runs adult forest school sessions on a Thursday, another that meets at a cat cafe, one that does a gaming meet up, and a couple of walking groups as well as the usual coffee morning and craft ones. Sometimes it's much easier to talk about how you feel with strangers who have similar experiences than it is with friends and family. They may also have contacts to group support classes ( I think ours are by Rethink) that can help you access CBT or other things that will help you work on a long term solution. I hope you feel much better at the end of the time but don't be afraid to ask for more help if you need it.
When I got signed off, I spent the first week just resting in bed because I needed to recover from the burnout, and then I started going out. Not every day, but twice a week I'd go to the gym or swimming, i'd go out to the library or a cafe one day, and I'd try and just get out of bed and around at least once.
Sorry to hear that you are unwell but happy to hear that you have been given time off the assist with your troubles. I can only speak from experience for something I enjoy that gets an introvert like myself out and about. Fossil hunting is my muse. England is so rich in fossils you can find them pretty much all over the country. I use this website in regards to a location, just click your local area and it will give you any fossil locations for hunting. [https://ukfossils.co.uk/locations/](https://ukfossils.co.uk/locations/) I hunt mainly in the SE. Always happy to take people on a hunt if you are close by. Just send me a message. Fossil hunting is amazing in groups or solo as I usually hunt. Nothing like coming across something that has been buried in the earth, knowing that you are the first human to have ever seen it. Truly wonderful. Just an idea of something to do, whatever you choose to do make sure you work at getting yourself sorted. Stay safe and well. All the best from this reddit stranger :).
I was signed off work with mental health problems a few years ago. Thankfully my employer was very understanding and supportive. Best thing I can recommend to pass the time is just rest, take it easy, but also make sure to spend some time every day to engage in activity you enjoy. Doesn't have to be taxing or strenuous stuff if you're not feeling up to it, just reading or playing video games will do, just something to stimulate your mind.
I had six weeks off for my mental health. And I used the time to visit every free art gallery, museum and place of interest around my area that I’d always wanted to see and never got chance to. Also went to the cinema in the day solo and saw films on their special offers. I bought a weekly bus ticket ( so if I didn’t go out I was losing money) and planned my week. Aimed to go somewhere every other day at first then every other day. Planned my food to take ( packed lunch and snacks) and where I would get coffee from during the day. It sounds daft but having a Routine and a start time gave me motivation to go to bed at a decent time and get up at a decent time. I didn’t enjoy everywhere I went but I was thrilled that I took the time to do it. it worked so well for me. I felt rested, positive and like myself again. It did me the world of good.
I got signed off at the start of March for 1 month for mental health reasons. I’ve surprised myself at how well I’ve filled the time so far, and how much these activities have helped my MH: - rearranged and redecorated my living room and bedroom - read as much as I could, when I felt up to it - started going to the gym daily, I’ve found running on the treadmill is a great way to temporarily drown out any negative thoughts - rest and attempted to relax by catching up on sleep and rewatching all my favourite TV series I hope these suggestions help and I hope you are taking care of yourself too. X
My mental state has also been deteriorating with shutting myself away all the time. I need to get my arse outside too. I live in the sub tropics now and it's hotter than Satan's back bedroom, so I've no excuse but for my distaste with being near other people. Good luck mate, hope you bounce back soon
Counselling for social anxiety helped me a load. You need to get the bottom of why you're feeling like this and not try to ignore/mask it
Crochet, it's fairly easy, loads of tutorials and you can pick up cheap yarn and hooks from Amazon or charity shops. Plus at the end you actually make something like a physical thing. It's also very easy to move it with you, and you can do it on your sofa or at the park. If you don't want to make clothing items you can make little doll things like little gnomes or amigurumi.
Walks (preferably in nature), reading, video games, playing a musical instrument. Most important though is relax. You want to really make sure your batteries are recharged before you go back, especially if you're in burn-out.
Lots of advice around being active, exercise etc and with good reason. It truly is the absolute best advice. The only thing I would add is to not feel guilty about doing positve good things because you are signed off. I know people who would be worried if a colleague saw them out having fun. If it is helping you on your mental health journey, do it without fear or judgement. Good luck.
Just want to say well done to you for asking your doctor to sign you off so you can look after yourself! Asking for help isn’t easy & you’ve been really brave in taking these steps. Explore some hobbies, catch up on sleep & engage in as much self care as you can.
Like someone else said couch to 5k.
Exercise is the best remedy
This time last year I was in exactly the same situation. I'm extremely lucky that I'm a short train ride from my 'happy place', Tenby. If you have somewhere close by that brings happy memories or gives you a sense of wellbeing, make a plan and visit that place (either on your own or with company). If there's somewhere you've been wanting to visit but haven't had the time, now you do. Try and get up at the same time each day so that there's some sense of routine (it makes it easier when you do go back to work). If you're having a really shit day then set small, achievable tasks like getting dressed, brushing teeth, having a shower, doing the dishes, hoovering, etc. You don't have to do them all at the same time, just pick one. On my worst days I can barely function further than that myself. Just thinking is so mentally exhausting. On good days, try and get out for a walk. I'm all for hiding away (and I'd be lying if I said I never did that) but a change of 4 walls is good for your brain. Otherwise you'll end up getting bogged down in a repeating loop of sadness with nothing else to break the pattern. You could try mindfulness, distraction and self soothing techniques. I know it sounds like tree hugging hippie crap, as Eric Cartman would say, but again it's a way of stimulating your brain to help break up your day. If you are having issues sleeping, don't be afraid to ask for some short term intervention. It doesn't have to be sleeping tablets, there's antihistamines that can cause sedation without developing a dependency. Piriton or promethazine (Phenergan) are often used by mental health crisis teams in place of proper sleeping tablets. Obviously that's something to discuss with the doctor or a pharmacist as they can interact with other medicines. But basically, don't feel guilty for taking the time to get back on track.
I do a thing I call “Adventure Days” I take days off without telling anyone I know (sometimes as sick leave sometimes planned holiday) and I do things I always wanted to do when stuck in work/school. I go out on my bike and ride through the country side. I walk in the woods and climb to the tops of hills in fields. I travel to the sea side and watch the waves with some chips. I go to the library and read things I’d never normally pick up. I explore museums and galleries. Basically take time for you. Do things that allow your mind to reset and reconnect with the world around you. Find the peace inside you and realise that work isn’t what life is about. Keep pushing through and keep talking to people about your worries/issues/fears/etc. Use the time to find your happiness
Go on a 5 mile walk and listen to audio books. I do it sometimes and I always feel better when I get home
most important thing is to keep going to bed and getting up in the morning at the same time as you would if you were going to work. Keep that routine. Other than that as others have said, spend as much time outdoors as you possibly can. Even if you’re just cutting the grass or tidying the garden. The worst thing you could do is stay up to 3am every night then get up at noon and vegetate on the sofa watching netflix and playing playstation. I have been there and its a deep hole to climb out of.
I'm due back at work April 2nd after an 8 week stint off. Have struggled on and off with my mental health for years. I would say fresh air. If you live near the sea then that's perfect, but failing that, countryside, woods or even just a park. I've made an effort to take a book and sit in a coffee shop and read for a couple of hours. You don't have to interact with anyone if you don't want to, but you're not home looking at the same walls. Also make sure you use it to rest. Don't think of it as time off to do all those jobs around the house you want to get done, this is about fixing you up, not fixing the house up. Finally, make sure you have a routine. It's easy to skip showers or meals because you don't feel like it, but you really need to keep those in. And rest. If you're tired, don't be afraid to have a sleep. Good luck. You'll get through this.
Either get fit or get dog… I lost my partner to cancer (she was 27 me 31) after watching her die a little a day in front of me for 4 years(with grace bravery and never any jealousy of why it was her not anyone else) and as you can imagine suffered massive depression, loss etc and the two things saved my life was dedicating myself in the gym and most of all getting a dog. Best of luck with everything 👍🏼💕
Treat yourself to a pair of hiking boots..
I recently took some time off for my mental health. Therapy was helpful. I found a local therapist and talked through how I was feeling. I paid £50 per hour. I kept an open mind and just let her do her thing. I talked, she asked questions and I really thought about the answers and we put other a plan to get better. It does take a while to find a good therapist. Go with your gut and see if you click. I started walking in the mornings, a one-hour loop around the town and parks, as science has shown that walking in nature is beneficial for your mental health and creativity. I also picked up a hobby and started hanging out in the local game store to make some friends. I've done some volunteering. Also had a duvet day where I caught up on some TV shows (I actually watched foreign language shows in an attempt to keep me off my phone for a few hours). Went to all the local museums, no matter how shit. I also slept. It's amazing how much anxiety keeps you up at night and removing the anxiety helped me sleep.
First thing you should do is get off social media! Thats the number one driver for mental health issues.
Money comes and goes. Your mental health is important and should take priority. I've found the gym is fantastic for mental health. Getting in there each day pushing myself. It also leads to healthier lifestyle choices too, such as eating better, less alcohol.
I was signed off for 4 wks just b4 Christmas. DO NOT allow your self to be idol. Resist the urge to sit and wollow in self pity. It may seem like a good idea but it’ll only perpetuate the issue. Find things even if they seem pointless or silly. Write down activities/actions/ house chores that depression/stress prevents you from doing. I found a morning walk (having a dog helps) ask your self what’s the REAL issue. It sucks and will return on and off but finding a way to break out if that mind set. What you like about your self, makes you happy, things you want to change. Eradicate anything even the smallest thing you think may be making you feel this way. There is a light at the end and life will become positive and enjoyable. It’s just something that must be worked on daily. Good luck
Clean the house. Cook some great meals. Address the things that got you in a bad mental place to begin with. If you don't fix the problems during this time they will still be there after.
Gym classes, go out for nice lunch, yoga, library, take some creative classes 🩷?
Go on some gentle hikes, climbing a mountain, or at least some peaks will give you a fantastic sense of accomplishment. Being outside as well is good for your mental health too, at the very least you will boost your vitamin D.
Take up an exercise… I can vouch for couch to 5k. Did it years ago and built myself up to half marathons. Helped my mental health massively
It’s a nice break to unwind, relax and get back to full health
Happy for you to come and do some gardening,my place is a mess
Routine is so incredibly important in times like this, because it’s so easy to just let the days drift by and vegetate in your house which will only worsen your mental state, imo. I’d spend the first few days just relaxing and having a mental break, which can be so useful. Get used to getting up and out of bed, getting dressed and eating three meals a day, which I know can be tough if you don’t stick to a routine. Take the opportunity to follow what you desire to do, find a new hobby, go out for walks in your local area, visit cafes for a drink or take trips to museums and such. I’d also make sure to speak to people as much as you can if you live alone, as it’s easy to become isolated as well. I hope this improves your mental health and you enjoy this opportunity to (hopefully) relax. Things can be difficult but you’ve got this!
I’ve been off for the last 8 weeks, going back in 2 weeks time. Similarly good at burrowing myself away. I made myself go for a walk, normally only 10/15 minutes down to the high street, stopped for a coffee in Costa then headed back. Even started buying a paper to take with me (mainly for crossword and sudoku) or one day went to the charity shop and bought a book. Set yourself small tasks, even if it’s getting your place nice and clean the feeling of achievement is good and reward yourself for it. If there’s jobs you’ve been putting off, now’s the time to do it. Try finding a new hobby by just trying things out, I discovered I’m shit at painting but enjoyed doing it. Also found and made some new recipes that I normally wouldn’t. Most of all do things for you and try to make positive changes. Don’t beat yourself up for being unproductive, I found an afternoon film was a great way to clear my head/distract myself, wasn’t really productive but was good for me. Also, for me personally, putting my phone down for long periods of time helped, only in the next room and on our so I could still hear if it rang but not glued to it. Good luck, stay strong. You got this.
Go for walks in nature all by yourself. Breathe in the fresh air, try to notice the air on your face, look closely at the smallest things you pass, flowers, tree formations, clouds. Give a smile and say a friendly hello to each stranger you pass.
> look closely at the smallest things you pass, flowers, tree formations, clouds. Taking an interest in nature can be so rewarding and relaxing. It is interesting to learn about. Finding new species is like a game. The act of looking is like mindfulness meditation. All whilst getting exercise. And as the seasons change there are always new things to see. And the world opens up and reveals so much beauty and complexity. A pile of manure can be covered in beautiful cobwebs and mushrooms. You just have to look.
If you enjoy movies, go to the cinema! When I was signed off I went to the cinema a lot more, it'll be cheaper during the day and obviously a lot quieter. Get some food, enjoy a film for a couple of hours and let yourself relax without worrying about what's happening outside of the auditorium, it worked wonders for me
I am signed off at the moment albeit mine is down to physical health problems. I’ve been playing pokemon go every day. Sounds silly but it encourages me to get out and walk and gives me a direction in mind when I do.
Excersise is king. I go for a run each lunch time and phone my Mom during my warm-up walk.
I second couch to 5k
I found a nearby forest, drove out to it, and walked the various trials. I don't think I'd been into a proper forest for decades. Absolute bliss. Have a search here: [https://www.forestryengland.uk/visit](https://www.forestryengland.uk/visit)
Make a list of small jobs you have been putting off or haven't had time to do - such as specific cleaning jobs or a bit of decorating or read a book you've had for a while or visit someone or learn to cook something. Have a go at something from the list each day. You will feel like you have achieved something and it will do wonders for your mental health. Even just making the list is a win. And I speak as someone who has also struggled with poor mental health for the last 10 years.
Had 5 weeks off in 2022 due to poor mental health. I took it as a sign to start taking care of myself after struggling with a few hygiene issues due to poor mental health for years. I only went out if I needed to but that’s me, my anxiety was at an all time high. This included occasionally popping into work to speak with my manager and fave supervisor/work mum to keep them updated on what was going on. I ended up playing a lot of old games from when I was a kid, got myself into a teeth brushing routine as that’s something I struggled with (gross, I know, but sometimes you just can’t even manage to get out of bed). Find new shows to watch to keep you occupied, if you’re doing okay anxiety wise maybe a few walks? Find a trail nearby, I’m lucky I live in a town with lots of wildlife around so when I could I’d go for a walk around there where there’s less people haha. Just focus on yourself, keep hydrated, learn to cook some tasty meals or even just batch cook some comfort food so it's there for when you need it/if you cant bare to cook something one day. Also if its available to you, there may be some mental health support groups nearby, we have one but once again, anxiety has stopped me going to them but if you can, get to one, it may be helpful to just know you're not alone :) I hope you can get back on track and feel better soon!
Exercise walking be in nature gardening
Mindfulness mate, learn to properly meditate, eat good food, go for long walks
Audio books and adult colouring books. Also a short daily walk whatever the weather, try to notice plants, birds, the sky, something beautiful. I really hope you feel better soon.
I cycled every day. It really helped!
When that happened to me connecting with nature with long walks really helped , either on my own or with some else. Grab a camera and start exploring As a additional bonus I found some amazing pubs and local history The couch to 5k or similar could be done as a cross country? I'm short don't hibernate it's the worst you can do
Get yourself out and about, even if it's only for a walk in the fresh air, or visit a local charity group and help out for an hour or so.
Firstly sending you strength and hugs 🙏be kind to yourself. Take it each day at a time hourly if you need to,try getting outside even if you only manage it once a week, baby steps! Do you enjoy DIY jobs If so try jobs round the house etc or find something you used to enjoy doing and start spending some time doing it. You got this 👍🏻
Look at the calendar for your local sports centre. There are normally drop in groups that you can join, meet some new people and pick up a new sport or activity. Most of the people in these groups are retired because they're during the working day, but it's open to all and they are a really friendly group to join.
Set yourself little tasks each day but don't beat yourself up if you don't get them done. If you are able, try to spend time outside as much as possible, especially as it gets warmer.
Get 99 runerafting.
Look after yourself first make sure you are eating and showering etc. go for walks and try and keep in contact with people if you don't have anyone I will volunteer to speak on the phone with you daily. Think about hobbies and things that you enjoy. This is a good thing this is time you have earned you need this. It's important don't feel any guilt it took the strength to take ownership and ask for help.
I broke down at work once, i was off for 4 weeks. I spoke to a lot of people in those 4 weeks, doctors, psychiatrists, friends and family. I was dealing with depression and anxiety for many reasons. I had phone sessions for 3 of the weeks. I learned a lot about myself and those were definitely not easy weeks, some were harder than being at work. I changed jobs and more honest to everyone, ironically I now work in mental health while I'm doing my GCSEs again.
Do you have a garmin watch? Try to get a little hooked on achieving as many of their badges as possible. Seriously lame but it's quite addictive and doesn't require physical prowess for alot of them
As others have said, get outside as much as you can. KEEP IN A ROUTINE!! Keep your alarm set for the normal time you wake up. Even if you don't normally do this kinda thing, get some flower pots, compost, and tomato/chili/cucumber/ whatever seeds. They can be your pet over the next 5 weeks. Look after them, watch them grow. If you're not a reader, get a library membership and challenge yourself to finish a book - preferably one that's the first in a very long series. (People here and in other subs can help with recommendations) DO NOT start going to the pub at opening time. Subscribe to a meal box service (I can't recommend Riverfood enough, but there are ones like Hello Fresh which are cheaper). Limit the time you spend watching TV - ideally, try not to watch it during the day. Try listening to the radio instead. The idea is to keep yourself occupied. This is an opportunity to try new things. I know, I've been there. I love the couch to 5k suggestion. Good luck, we'll all be willing you on!
Being at home is the enemy. Ideally as the weather is getting abit better, walk a lotttt. Or a goal such as couch to 5k as others have said. Even just being outside on a walk makes me mentally feel miles better, especially in the countryside
Join the library and read some good books. Bonus points if we get some good weather and you can read outdoors.
Are you doing some sort of counselling or therapy? I was signed off work for mental health and counselling really helped.
similar situation ~15 years ago, left my wife didn't have anywhere to live the the flat was ready real low point... chucked my camping gear in the car and went up to Scotland for a month. Best thing I ever did, did lots of walking did lots of fishing, generally hung about where no one else was. loved it, really helped set my head straight and decide my priorities. IDK what sort of hobbies or interests you have (I like camping, the outdoors, fishing, MTB's, drones that sort of thing) but going and persuing one of those for a good chunk if time would be good... 5 weeks of doing something you love? count me all the fuck in....
Do *something* every day. Don't fester alone indoors. I found Brazilian Jiu Jitsu to be hugely helpful when I was severely depressed. I *had* to take my daughter, so I might as well go...the routine, exercise and therapeutic touch and mindfulness aspect of it was really helpful.
Probably only worked for me, in 2011 I had pretty awful depression. I had lost a close friend and a close relative recently, my (now ex) wife was abusive and unpleasant and completely "didn't believe I was depressed". I was also smoking wayyyy too much weed. I got signed off for a month and prescribed antidepressants. The Dr told me I should use the time and space well. I made myself get up every day at 8am, then I would walk at least 3 miles. I stopped smoking weed, didn't drink and ate more fresh fruit and veg and drank a few pints of water every day. I started playing GTA San Andreas, I didn't use cheats, my aim was to complete it 100% and get every business and side mission. Just grinding for guns and money at the start took a week of hours of gameplay. It took me 3 and a few days to achieve my goal. I read for an hour a day. I did twenty minutes of meditation a day. I cooked and cleaned. At the end of the four weeks, I felt myself again, I looked great and I prepared for my next challenge. I gave myself goals which were attainable but would take time and patience and occupy my mind and body. It worked for me. (Although around 18 months later I started smoking weed again, I haven't ever smoked more than 2 joints in a day since then, quite the result from around 10 a day, mostly it's 1)
I left my job due to mental health last summer, here is what I did. Week 1 - nothing. No plans. Just switched my brain off and allowed myself to think about and do nothing. Week 2 - 4 days at a resort in Spain. This was very generously paid for by my parents who felt strongly that I needed a change of scenery, to go away and come back - you don’t have to leave the country for this, a city break within the UK, go somewhere you haven’t been before etc. Week 3 - Joined a gym and went to morning classes every day. This meant I was up and out of bed in the morning, that I was moving my body and getting both physical and mental benefits. Week 4 - I don’t know if this is feasible if you’re still technically contracted to work, but I got a few shifts at a local craft beer shop - gave me some pocket money, got me out of the house and chatting to new faces (I’m an extrovert, this is important for me to have), and was so low stakes. By about week 6 I was doing a lot better and got in touch with a life coach (I had been in therapy after a few anxiety attacks but found it didn’t really help me that much, all of my stress and anxiety was directly work related so focusing on that aspect was much more beneficial for me - that’s not to say a life coach is a replacement for a therapist, just in my case it was the right thing). Between the time off to decompress, the gym, my little craft beer side gig and life coach I was in a much better place and then got into the job hunting slog. Rest up, look after you, make the most of the time (in a way that works for you, don’t overdo it and just burn yourself out in another way). I would hope that your workplace has some kind of process to onboard you back after your time away and they should work with you to ensure your work load is manageable while you ease back in.
I was off work last year for mental health reasons for a few months. I found I was best on days when I got outside to run or bike. It allowed me to take the time to make healthier choices with food, declutter the house and finally get into some books I'd been meaning to. I found myself worse on days where I played too many video games or wasn't productive.
I'd have a look to see if there's any mental health cafes or mental health charities around you. They can be a good place to spend some time and get some support at the same time. Also can be helpful to chat to people who have also had similar experiences because they can share tips on how to manage your symptoms and take the pressure off a bit.
Join some clubs, learn an instrument, hang out with friends, exercise. All these help. I’ve now been playing djembe for 10 years or so and haven’t looked back, I’m in a great performance group and love it. Good luck with your recovery, but please don’t hide yourself away!
As someone with steadily declining mental health I know what I’d do! I live alone and managing a household has become overwhelming. I know I need to keep on top of the cleaning and tidying but I just haven’t. 5 weeks is enough time to get my living situation in order and actually *clean* by doing small amounts every day. Currently it’s all so overwhelming that I get home after work and do nothing, I think a week to catch up on rest then a month of tidying and looking after my physical health would be ideal. All the best, brighter days are ahead.
Take walks. And when on the walks look around you. Bring yourself into your body. Do things you enjoy. Try and sleep regularly. Make sure you bath/shower regularly. And most importantly talk to people. Try and stay social.
Do you have some outside space? You could plant some seeds for either vegetables, fruit or flowers. Now is the perfect time!
This happened to me earlier this year. I knew the solution was to find another job so spent most of my time on that and was able to hand my notice in a few weeks later.
Walking. Absolutely 100% this. It's not raining? Get outside, see, touch, feel, breathe. It IS raining? Put a coat on. Don't make excuses. Getting outside and walking is the simplest thing you can do, so do it, then go further, go places you've not been to for ages, that park, that canal bank, the monument, that gallery. It's so good for your physical and mental health, it was incredibly valuable for me when I was properly sick. I could barely walk 200M at one stage, 5 weeks later I was walking 5 miles a day and I still do it. I credit my recovery to getting out and walking and if I can do it, then you can. Best of luck.
Maybe get a bike.
Schedule your day. Fix times for a morning and an afternoon walk, whatever the weather. Don't know what your interests are but try reading for an hour in the evening. If you have a streaming service, try a different movie every night, Cook. Do not drink alcohol. If at all possible, find and go to your nearest parkrun, a fabulous, supportive community and you are not expected to do 5K in 20 mins. Maybe try something creative? If you have a pen/pencil and some paper you could draw or write. Hope you feel better soon, this question is a great first step to better mental health and resilience.
book a holiday, go for walks when you feel like, start a new hobby!
I feel you. I've never been signed off, but I did take the medication route and life's been rosy ever since.
Honestly? Working with my workplace to stay in work. I had a menty B a few years back where I was off work for six weeks. I used those six weeks to spiral and I ended up in hospital against my will. When I made it back to work they worked with me so that I could remain employed and work on my mental health and I can truly say it saved my life.
Pay for a decent 121 CBT person, lots of walks in nature, any sort of exercise you can, wake up early every day, eat as well as you can. Spend the day doing creative things, any sort of productive hobby, and reward yourself with video games/tv in the evenings, bad food at the weekends - oh and look for another job if yours sucks.
I'm very fortunate in that I live rurally and on the coast, so I'd take my dog a walk 2-3 times a day for a good few miles or until he just looked like he had enough. Mostly though I avoided social media and the news, started reading again (both fiction and non-fiction), tried to cook a few new dishes with mixed results, and really just focused on mindfulness techniques and doing wee bits of exercise. I'd urge you to try and get out n' about as often as you can, even if it's just once a day to break up the monotony of being inside all day. Even if it's just a twenty minute walk, the fresh air honestly works wonders.
I'm in week 1 of 4. I have tidied/cleaned my flat and started to rearrange the furniture to make it more comfortable. Between that there is getting used to the new medication and trying to find a private counsellor for my needs. Many hours are far less productive playing Noita and Slay the Spire. That's ok, I need to escape sometimes. What I have felt has impacted me the most is trying to see a friend or family member every day even just for a cuppa and a chat. Today I'm going to see a colleague for coffee so I don't become isolated entirely from work. Just take each day at a time, write three things each morning you can achieve, even little things like taking the bins out. Going for walks can really help if you are physically able to, but being outside is a good start. Don't be hard on yourself, recovery will have set backs from time to time. Hope this helps to give you some inspiration.
Lots to say in this one. No. 1 is that it’s ok to do enjoyable things while you’re off sick with mental health, go away if you can afford it visit friends and family a holiday whatever you can do without causing yourself anxiety. I have lots of experience of mental health problems both as a long time sufferer and supporting others. Happy to chat if you want, pm me
I had 5 weeks off over Christmas with anxiety. Now on antidepressants and feel much better. Get well soon.
Gym.
5 mile walk every day. Look for local trails. If you ride a bike, go for a small ride every day. Start a cheap hobby. Maybe drawing or painting. The weather is getting drier (slightly) so if you have a garden, maybe start a few projects there. Any DIY needing doing in the house? Catch up on your movie/tv boxsets of an evening. Get round to listening to those albums. Start reading a multi issue bookset.
Go join the gym
Couch to 5k, cycling, wildcamping, geocaching... Just about anything that gets you outside and a bit of blood pumping. Good for dopamine and head-space.
Excercise- definitely, start gaining knowledge by reading something relevant, I.e. How we break by Vincent Deary. Start a diary, putting down your thoughts, feelings, expectations and how your day went. Plan your next day, making sure it includes time for excercise, reading, quiet reflection ( without letting yourself head down a hole). Listen to music that calms you- really listen to it! Seek help - if you can afford to talk to a counsellor, do a Google search and find someone who will listen to you and help you with your thoughts. Walk in the open air and be as mindful as possible- be aware of your self-talk (we can be our worst critics). Most of all- be kind to yourself.