Stressed? Anxious? Depressed? Don't worry, you're not alone.
At any one time, one in six of us has a common mental health problem. The modern British way of life is thought to play a part - we work the longest hours, watch the most television and are among the worst binge drinkers in Europe. It's no wonder we're not feeling our best!
So, how can we get some balance back into our lives and keep our mental health in good shape?
Even those who don't suffer full-blown Seasonal Affective Disorder (SAD) can get those ‘winter blues' but in the longer, lighter days of spring and summer, it's easier to be cheerful. And a great way to make the most of the extra daylight is to get outside and be active.
Physical activity plays an important role in maintaining good mental health - GPs regularly prescribe exercise therapy for mild depression and the Mental Health Foundation says that 85% of people with mental health problems who had tried exercise found it helpful.
Spending time in the natural environment (also known as outside) has been shown to reduce stress, anxiety and depression. It can also boost your self-confidence, self-image and even your mood.
Green Gyms are a great innovation - they'll get you working outdoors with other people, doing environmental conservation or gardening activities. Local community walking groups are a great way to get some mood-boosting fresh air too. They're also a fantastic way to meet new people and increase your activity levels.
Building new activities into your weekly routine requires planning but once you've made the effort these good and beneficial behaviours can become a habit. And just like bad habits, good habits are hard to break.
Believe it or not, diet can affect your mood and a nutritional boost can help even mild to moderate depression. A varied, balanced diet with plenty of fresh fruit and veg and wholegrains is a good start, and try to avoid drinking lots of alcohol - it actually has a depressant effect.
Friends and family can provide essential support. If you're feeling low, making time to pick up the phone to a friend could really make a difference. Try thinking about other people too. Is there a family member or neighbour who would appreciate a phone call or visit? It could make you both feel better!
Although some stigma about mental health problems still exists, it's worth remembering that they're as common as physical problems like asthma. So, if you open up to a friend about how you're feeling you might well find they've been there too.
Mental health in pregnancy
Postnatal depression is now widely known about and midwives, health visitors and GPs are aware of the need to look out for women who could be suffering from it.
Less well known is that some women suffer from depression during pregnancy (antenatal depression) as well. However, the good news is that this condition is increasingly likely to be diagnosed, meaning that help can be given to women who are suffering.
What are the symptoms - how do I know if I have depression?
Lots of women feel the symptoms of the ‘baby blues', usually around 3 or 4 days after the baby is born. They might be more tearful than usual, particularly anxious or feel overwhelmed by the enormity of becoming a parent.
For most women the symptoms and feelings usually pass in a few days but for some a deeper depression takes their place.
Postnatal depression can be recognised by feelings of anxiety, low mood, restlessness, tearfulness, panic attacks, feelings of inadequacy, a lack of interest in yourself and possibly your baby, a feeling of being unable to cope or guilty, rejected and/or tiredness. It may be that those close to you notice these symptoms more than you do.
In pregnancy the symptoms of antenatal depression can be very similar. The anxiety may show itself in extreme concerns over the health or safety of the unborn baby, you may have problems concentrating at work or finding the strength to carry on with everyday tasks. Your appetite and sleeping may be affected and you may find it difficult to see the positive aspects of your life.
Many women who have suffered with antenatal depression say that it is difficult to talk about it with those close to them. A lot of these women felt that they should be joyful at what might be a longed-for pregnancy, but worries about the health of the baby, changing body image, financial or employment worries, concerns about how their relationships will change with a baby and worries about whether a mother will bond with her baby can all put pressure on an expectant mother.
Some find that they just don't know who to talk to as they fear that they should be seen to be ‘blooming' and overjoyed about the pregnancy. They may also find that family and friends are all too excited about the baby to understand the concerns of the mum-to-be.
So, how common are antenatal and postnatal depression and the baby blues?
It's thought that between 50-80% of new mums experience some form of baby blues. For as many as 10% of women it may become postnatal depression. It usually appears in the first 4-6 weeks after the birth but for some mums it can take several months to appear or be recognised.
Figures for the number of women who suffer with antenatal depression are more difficult to find, as this is a relatively newly identified condition, but one research paper from 2001 estimated the figure to also be around 10% of pregnant women.
What can be done?
Advice for women suffering from depression - be it in pregnancy or after - usually includes confiding in a health professional, such as your GP, midwife or health visitor. Some women find that gentle exercise, rest, help with caring for the baby, someone to talk to and good social support can all be helpful.
In some areas there may be special support groups where you can meet other mums who are suffering. Knowing you're not alone can help, as can sharing advice on coping with the effects of the depression.
You may be offered some counselling to help you learn to cope, manage and overcome your difficulties.
Women with moderate to severe depression may be prescribed antidepressants and there are some that can be taken in pregnancy. They can take time to take effect and shouldn't be stopped without supervision from your GP or care team.
What should you do if you think you are depressed or not coping well?
Seeking help as early as possible is important. If you can, talk to those close to you about how you're feeling but also ensure you speak to a trained health professional such as your GP, midwife or health visitor. Ask that an assessment is made so that, if appropriate, a diagnosis can be made.
If you don't feel able to talk about your concerns about yourself then take a friend or family member with you to help you discuss how you are feeling.
You shouldn't be concerned that you will be seen as a bad mother for feeling the way you do. Depression cuts across all areas of the community and any mother can suffer from it. It is nothing to be embarrassed or ashamed of, and with help and support you can get through it.
For more pregnancy information, visit Tommy's.