Signed off from work

[NewUserNameTime]

NC for this as identifiable with other posts.

I've been suffering from MH issues for about 12 months, currently on medication and undergoing therapy. This week I've been signed off by GP from work for a month as I'm just not coping. I'm crying all time time, panic attacks etc.

Any ideas of things I can do in the next month to help me get better? I'm so frustrated with myself and really want a changed in the next few weeks for the better

Was anything in particular getting you down in the run up to this? So that you can avoid those triggers.
How is your sleeping and nutrition?
Hopefully people with lots of experience will be along soon.

Hi NewUser, I'm sorry you're going through this just now. I was signed off work earlier this year with anxiety and I did the following things daily:

• I signed up to Headspace and completed 10 minutes of guided meditation every morning. The breathing and noting techniques really help the effects of anxiety.
• I downloaded an app called "5 Minute Journal" and completed this daily. You write down 3 positive thoughts and affirmations...there were days where I struggled to find anything but even the littlest positive thing helped
• I completed Spanish lessons on the Duolingo app. This focused my mind away from the fear driving my anxiety.

I did these 3 things every morning before my shower and also attended weekly therapy (CBT). Get out for walks and try to think positively...things will get better.

Don't worry about work either, focus on yourself and accept it will take time to feel better again. And you will feel better again.

Hugs

Personally when I hit breaking point I joined a gym and started exercise for the first time in my life. It did help.

I was desperate though, and so sick of feeling awful, or I wouldn't have dared.

Do try to get in some exercise every day. Start small, walk for 5 minutes if that’s all you can manage. It can be difficult to do this, but really worthwhile.
Limit your internet time, too easy to just sit in front of the screen all day, lots of evidence to suggest prolonged use adds to depression.
Can you plan to do something nice each week. Hair, nails, pedicure or what ever would give you a lift.
Also, don’t be worried if you are not ready to go back to work at the end of the first month off. Remember, you are the most important person in all this.
I hope you see some improvement soon.

Go easy on yourself
Be good to yourself
Give yourself lots of tic, do nice things

Thanks everyone for taking the time to reply, I really appreciate it.

I haven't heard of the Journal so I'll try that.

I used the Calm app, but I've not been using it twice daily like I was. So I need to get back into that habit today. I didn't even realise I'd gotten out the habit.

Food habits are good but walking/exercise is something I can focus on while I'm off. I've spent the last couple of weeks just trying to sleep/work/spend with with DH & DD.