Category: Child Mental Health

The Caregiver’s Toolbox: Supporting A Loved One Through Severe Depression by Nepoleon Nayak

~ Eleanor Segall ~ Leave a comment

(image: Vitali Gavrushcenko: Unsplash)

When someone you love is experiencing severe depression, its effects are often felt throughout the entire household. Depression does not affect only the person living with it; it can also take an emotional and physical toll on family members, partners and close friends.

As a caregiver, you may naturally want to make things better. You might encourage your loved one to stay positive, get outside or try something new. However, severe depression is not something that can be overcome with a few encouraging words or a change of routine. It requires patience, understanding and, often, professional support.

Supporting someone through depression can be challenging, especially when you are unsure what to say or do. Having a few practical approaches can make a real difference, while also helping you protect your own emotional well-being. Here are some ways to build a supportive and balanced caregiving routine.

1. Practical Support: Helping with Everyday Tasks

When someone is experiencing severe depression, even simple daily activities can feel overwhelming. Tasks that once seemed routine, such as preparing meals, washing dishes or getting dressed, may require considerable effort.

Small, practical gestures can help reduce some of this pressure.

  • Offer specific help: Rather than saying, “Let me know if you need anything,” try offering something concrete. You could say, “I’ll take care of the dishes today,” or “I’ve prepared some extra food if you’d like it.”
  • Create a calm environment: A quiet, comfortable and reasonably organised living space may make everyday life feel a little easier. Avoid unnecessary noise or pressure where possible.
  • Respect their pace: There may be days when your loved one struggles to complete even basic activities. Try not to judge their progress by what they accomplish. Small steps deserve recognition, too.

2. Emotional Support: Listening Without Judgement

When someone is depressed, hearing phrases such as “Look on the bright side” or “You have so much to be grateful for” can sometimes make them feel even more misunderstood. Although such comments are often well-intentioned, they may unintentionally minimise what the person is experiencing.

Sometimes, listening is more helpful than offering advice.

  • Acknowledge their feelings: Let them know that you recognise their struggle. Simple words such as “I can see how difficult things have been for you” or “I’m here if you want to talk” can offer reassurance.
  • Don’t force conversations: Your loved one may not always feel ready to talk. Give them space without making them feel ignored or abandoned.
  • Be comfortable with silence: You do not always need to find the perfect words. Sitting together, sharing a quiet moment or simply being present can help someone feel less alone.

3. Crisis Management: Knowing When to Seek Help

Family members and caregivers play an important role in supporting someone with depression, but they cannot replace professional mental health care. Knowing when additional help is needed is an essential part of caregiving.

  • Encourage professional treatment: Gently support your loved one in arranging appointments with a mental health professional or doctor. If they feel overwhelmed, offer to accompany them.
  • Notice significant changes: Pay attention to increasing withdrawal, worsening hopelessness, changes in behaviour or comments suggesting that life is no longer worth living.
  • Prepare for emergencies: Keep contact details for local mental health services, crisis support lines and emergency services readily available. If you are concerned about immediate suicide risk, ask directly whether they are thinking about suicide, stay with them if it is safe to do so, and seek urgent professional help.

Having a plan in place can help you respond more calmly when a difficult situation arises.

4. Protecting Your Own Well-Being: Making Self-Care a Priority

Supporting someone with severe depression can be emotionally exhausting. Caregivers sometimes become so focused on their loved one’s needs that they overlook their own. Over time, this can lead to stress, exhaustion and caregiver burnout.

Looking after yourself is not selfish. It helps you remain emotionally available and provide support over the long term.

  • Set healthy boundaries: Be honest about your emotional and physical limits. You can care deeply about someone while still needing time to rest.
  • Maintain your own routine: Try to continue activities that bring you comfort, such as meeting friends, exercising or enjoying a favourite hobby. Your entire life does not have to revolve around caregiving.
  • Find someone you can talk to: Speaking with a counsellor or joining a caregiver support group can provide a safe space to discuss your feelings and experiences.

Remember that you also deserve understanding, support and care.

Final Thoughts

Supporting someone through severe depression is not always easy. There may be difficult days when your efforts seem to make little difference, and there may be moments when you feel unsure about what to do next.

You do not have to solve everything or have all the answers. Sometimes, helping with an everyday task, listening without judgement or simply reminding someone that they are not alone can be meaningful.

Caregiving is a long journey, not a quick fix. By combining practical support, emotional understanding, professional guidance and attention to your own well-being, you can help create a more supportive environment for someone you love without neglecting yourself.

Author bio- Nepoleon Nayak

(image: Nepoleon Nayak)

Nepoleon is an independent freelance writer whose work explores mental health, emotional well-being, societal issues and digital literacy. He is passionate about creating thoughtful, human-centred articles that make complex subjects easier to understand. Through clear, accessible writing, he aims to encourage awareness, empathy and meaningful conversations around issues that affect everyday lives.

Feedspot Lists Us As A Top 9 UK Anxiety Blog And Top 22 UK Mental Health Blog 2026. Thank You!

~ Eleanor Segall ~ Leave a comment

(image: Megan Watson: Unsplash)

Thank you to Anuj and the team at Feedspot who have kindly listed Be Ur Own Light Blog as a Top 9 UK Anxiety Blog and Top 22 UK Mental Health Blog (at number 10)! This recognises our hard work in the mental health blogging sphere.

You can check out the lists here:

https://bloggers.feedspot.com/uk_mental_health_blogs

https://bloggers.feedspot.com/uk_anxiety_blogs

Feedspot is an RSS Reader that lets you subscribe to blogs, news sites, and any website you want to keep up with.

Thanks Feedspot!

Eleanor x

My Message From World Mental Health Day 2026.

~ Eleanor Segall ~ Leave a comment

(image: E Mandelstam)

This weekend was World Mental Health Day, an important day to shine a light on mental health and people with lived experience of depression, anxiety disorders, bipolar, psychosis, eating disorders, schizophrenia, OCD, PTSD, BPD, EUPD and many other conditions.

Today I want to tell you- do not suffer in silence. If you are struggling please tell a loved one, a therapist or a trusted GP. There are also incredible helplines including Samaritans (116 123 in UK), JTeen, SHOUT and UK charities running services including Noa Girls UK, Jami, SANE, Mind Charity, Bipolar UK and Rethink Mental Illness.

(image: E Mandelstam)

Ive written about my journey with Bipolar 1 and PTSD/Panic disorder. Please make sure you do not suffer with painful feelings or dark thoughts alone. Talking saved my life and I hope it will help you on the road to recovery. You matter and you are not alone.🦋🙏🌻

You can also call NHS 111 option 2 for urgent mental health support and call 999 for emergencies.🙏

Remember the theme this year is for those of us with lived experience to talk safely and make change where we can.

With love 🌹

Eleanor

Gladiators Star Zack George Launches Glimmer Pad to Support Children’s Health and Wellbeing. (Gifted Review)

~ Eleanor Segall ~ Leave a comment

(image: Zack George)

Recently, I received an email about an incredible project by ‘Steel from Gladiators’ star Zack George who has launched the Zactiv Glimmer Pad. This is a brand new tool designed to support children’s overall health and wellbeing.

I was told that ‘Taking a holistic approach, the Glimmer Pad combines journalling, creative activities, and positive habit building to support both mental and physical health.’

The product builds on the success of Zactiv, Zack George’s children’s wellbeing programme, which is already booked through to February 2028 and reaches over 5,000 children aged 5 to 11 each month in schools. Known for combining movement, confidence building, and mindset coaching, Zactiv has rapidly become a trusted name in children’s development, with the Glimmer Pad extending that experience into children’s everyday routines at home.

Children are guided to reflect on their day, explore their emotions, and build healthy routines through structured diary pages. The introduction of “glimmers” encourages them to focus on small positive moments, helping to reduce stress and build a more balanced outlook. There are also beautiful colouring pages with positive motivational words and stories about healthy eating and fitness, suitable for kids.

The Glimmer Pad has been shaped by Zack’s work with teachers in schools and by coaching tools from Happy Confident Kids. As a Dad himself, Zack has seen first-hand how important it is to create simple, positive activities that children genuinely enjoy engaging with away from screens.

Zack said, “Health is not just about being active. It is about how you think, how you feel, and the habits you build every day. The Glimmer Pad is designed to support the whole child, inside and out.”

(image: Zack George)

The launch comes as concerns around children’s screen time and wellbeing continue to grow. By encouraging reduced screen time and more mindful activities, the Glimmer Pad helps children create healthier daily patterns while building confidence and emotional awareness. Built around the message Strong Body, Calm Mind, Happy Heart, the Zactiv Glimmer Pad offers a simple yet effective way to support children’s long-term wellbeing.

From a personal view, I was honoured to be sent a Zactiv Glimmer Pad to review. It has a vibrant orange colour with motivational messages. This pad teaches children how to use their journal pages to describe their feelings and defines what glimmers are and a growth mindset. It also helps children to understand healthy eating and to be aware of their emotions daily. I particularly loved the positive colouring pages and stories at the back and I would recommend the Glimmer Pad to parents and carers of children, to help teach about emotions and healthy living.

The Zactiv Glimmer Pad is available now from www.glimmerpad.co.uk and Amazon UK, priced at £24.99.

I received a gifted Glimmer Pad in exchange for an honest review, all views my own.

Never Give Up: Messages From The Universe (As An Author and Founder).

~ Eleanor Segall ~ Leave a comment

(image: E. Mandelstam)

This week I was on a call with a very special friend, the talented illustrator of Arabella and the Worry Cloud (our kids book on anxiety)- Shelley. I was speaking to her about the challenges of being a self-employed independent writer- financial and as a founder, everything being on you. She told me to believe in myself and my writing and not give up! Those kind words have meant everything during a challenging time.

Then, today, I decided to pick an affirmation from my flip chart (that another lovely friend had got me for my birthday) without looking. I flipped the chart over and not only does it have pink roses (a special flower to me that is a positive sign I asked for) but I received the message,

‘The greatest things take time so never give up.’

And so, even though being a writer, a creative can be exhausting when you aren’t famous with lots of money coming in- I remember why I wrote Arabella, the children I wrote for and who need to hear its message. And because I have had this message twice this week, I will not give up. On my writing, on my journey through life and its ups and downs. I won’t give up on my first book either.

Please don’t give up too.

With love,

Eleanor x

The Little Box Of Mindfulness: The Steady Box for Anxiety Gifted Review- AD.

~ Eleanor Segall ~ Leave a comment

(image: The Little Box of Mindfulness)

Today’s blog is about a very special calming self care gift box – The Steady Box that was kindly sent to me by post to review from James Marchant at The Little Box of Mindfulness here in the UK.

I chose the Steady Box to review as someone who lives with an anxiety disorder at times and I wanted to see this self care box and how it can help calm anxiety by being mindful. The Steady Box is created for ‘people navigating anxiety, worry or emotionally overwhelming periods. A thoughtful gift designed to bring grounding, reassurance and gentle moments of calm.’. The Steady Box creates space for pause, presence and the feeling of being supported.

I opened the little black box and on the packaging it says ‘You are in someone’s mind this moment is yours‘. So already as you open it, you are feeling loved and welcomed. Each box also includes access to digital mindfulness practices, extending the feeling of care long after the gift is received. When you open the little box which is compact and fits through a letter box easily, you open to a winking face and a message- ‘You are not your thoughts, this moment is yours. Breathe. You’ve got this.‘ and some beautiful resources nestled within:

  • (image: The Little Box of Mindfulness)
  • A painted blue and cream handcrafted ceramic thumb stone (created by a local potter) to help with mindfulness and slow breathing when anxious. You hold it between your thumb and finger, focus mindfully on its texture and weight and then breathe slowly, returning to the present. The stone feels so calming and will make a lovely gift to a friend or loved one who needs to practise calming anxiety through mindfulness and breathing.
  • A Little Mindfulness box- a ‘Pause Pack’ containing items to help you ‘reconnect and reflect’, exploring at your own pace. These contain reflection cards with calming photos, affirmations about dealing with anxiety and lifes challenges( and finding strength and peace) and on the back, mindfulness prompts. They remind you to be in this moment, be still, breathe, name and ground yourself in the present;
  • There is also a leaflet teaching you how to ground yourself in the present (eg 5 things you can see, 4 things you can heal, 3 things you can hear) and a QR code for digital mindfulness resources that James has curated online.
  • Lastly, the box includes a Mindful Checklist card where you can tick off activities to help calm anxiety through mindfulness eg ‘I drank some water’, ‘I moved my body’, ‘I reminded myself I am safe’, I let go of one unhelpful thought’ , ‘I paused and noticed my breath.‘

(image: Little Box of Mindfulness)

This box retails at £15 and it makes the perfect letter box gift to send to a friend that needs to breathe, find a moment of peace to steady and ground themselves. I would recommend it as someone who lives with anxiety- I particularly liked the calming activity of slowing down and breathing with the thumbstone. As someone who has learnt a bit about how to practise mindfulness, I would say this box would be particularly useful at managing anxiety before it turns into a panic attack.

The Little Box of Mindfulness describes this as a’ refined letterbox gift for moments when words feel hard to find. A way to offer reassurance, presence and the quiet message that someone is thinking of them.‘. I would agree that it would make a lovely gift to send to reassure someone!

James Marchant, the founder and creator of the Little Box of Mindfulness, said to me, “I created these boxes with the simple hope of helping people feel remembered and supported during difficult moments, so it means a great deal to know the Steady Box resonated with you personally.” I truly love these products and the story behind them!

James created ‘The Little Box of Mindfulness’ due to his own battle with anxiety, stress and career burn out. He says, ” I’ve experienced anxiety in my own life and have seen first-hand how difficult moments can affect both individuals and families.The Little Box Of Mindfulness was created from a simple belief: when someone is struggling, small acts of kindness can make a real difference.Sometimes it’s hard to know what to say or how to help. My hope is that these letterbox gifts make it a little easier to reach out and remind someone they’re not alone.”

James’ story is so inspiring and I truly love these gift boxes and the concept. As well as the Steady Box there are two other boxes in the mindfulness range. They also sell beautiful self care mental health gift sets for thinking of you, bereavement, stress and burn out which are lovely and contain different treats. You can see all the mental health gift sets here: https://littleboxofmindfulness.co.uk/collections/mental-health-gift

Thank you James for gifting me this wonderful box to review!

(Image: Little Box of Mindfulness)

This article is a sponsored and gifted review. All thoughts on the product are my genuine review.

How Stress And Anxiety Affect Daily Life And When It May Be Time To Seek Professional Help.

~ Eleanor Segall ~ 2 Comments

(image: Arif Riyanto: Unsplash)

Stress is a normal part of life, but when it becomes persistent or overwhelming, it can have a significant impact on emotional wellbeing, physical health, relationships, and overall quality of life. Many people experience periods of increased stress due to work responsibilities, family obligations, financial concerns, health issues, or major life changes. While occasional stress is expected, chronic stress and anxiety can gradually interfere with daily functioning and make even simple tasks feel difficult.

One of the most common signs that stress is becoming problematic is when it begins affecting sleep. People may struggle to fall asleep, wake frequently throughout the night, or wake up feeling exhausted despite getting several hours of rest. Poor sleep often contributes to increased irritability, difficulty concentrating, memory problems, and reduced productivity during the day. Over time, this cycle can become difficult to break without addressing the underlying causes.

Anxiety can also present itself in many different ways. Some individuals experience constant worrying or racing thoughts that are difficult to control. Others notice physical symptoms such as muscle tension, headaches, rapid heartbeat, stomach discomfort, sweating, or feelings of restlessness. These physical symptoms are real and can significantly impact daily life, even when there is no immediate danger or threat present.

Another important sign of ongoing anxiety is avoiding situations that once felt comfortable. Someone may begin declining social invitations, avoiding public places, postponing important decisions, or putting off responsibilities because they feel overwhelmed. While avoidance may provide temporary relief, it often strengthens anxiety over time and makes returning to normal activities increasingly difficult.

Stress and anxiety frequently affect workplace performance as well. Individuals may find themselves struggling to stay focused during meetings, completing projects more slowly than usual, or feeling mentally exhausted by routine responsibilities. Decision-making may become more difficult, and confidence can gradually decrease. These challenges are common and should not be viewed as personal weaknesses but rather as potential indicators that additional support could be beneficial.

Relationships can also be impacted. Increased stress may cause someone to become more withdrawn, impatient, or emotionally reactive. Misunderstandings with spouses, family members, friends, or coworkers may occur more frequently. Loved ones often notice changes in mood before the individual fully recognizes them. Open communication and early intervention can help prevent these difficulties from becoming more serious.

(image: Unsplash)

Healthy coping strategies play an important role in managing everyday stress. Regular physical activity has consistently been shown to improve mood and reduce anxiety symptoms by releasing natural chemicals that promote emotional well-being. Even moderate activities such as walking, cycling, or yoga can provide meaningful benefits when performed consistently.

Maintaining healthy sleep habits is equally important. Going to bed and waking up at consistent times, limiting caffeine later in the day, reducing screen time before bedtime, and creating a relaxing evening routine may improve sleep quality. Nutrition also contributes to mental wellness, as balanced meals help support stable energy levels and brain function throughout the day.

Mindfulness techniques, deep breathing exercises, meditation, and progressive muscle relaxation can help reduce the body’s stress response. Many individuals also benefit from journaling, spending time outdoors, engaging in hobbies, or maintaining meaningful social connections with supportive friends and family members.

However, self care alone is not always enough. When symptoms persist for several weeks, interfere with work or relationships, or significantly reduce quality of life, speaking with a qualified mental health professional can be an important next step. A comprehensive psychiatric evaluation helps identify contributing factors and allows treatment recommendations to be tailored to each individual’s unique circumstances.

Modern psychiatric care often includes a combination of approaches. Depending on a person’s needs, treatment may involve psychotherapy, medication management, lifestyle recommendations, or collaboration with therapists and primary care physicians. Every treatment plan should be individualized, with ongoing monitoring to ensure that progress continues and adjustments are made when necessary.

Seeking help early can often prevent symptoms from becoming more severe. Mental health conditions are highly treatable, and many individuals experience substantial improvement with appropriate care. Reaching out for professional guidance demonstrates strength and a commitment to long-term health rather than weakness.

If you or someone you care about has been struggling with persistent anxiety, chronic stress, mood changes, difficulty sleeping, or emotional challenges that interfere with daily life, consulting a Carmel IN psychiatrist can provide valuable guidance, accurate diagnosis, and personalised treatment options designed to help restore emotional wellness and improve overall quality of life.

Younger Me: Fund CAMHS Mental Health Services Now!

~ Eleanor Segall ~ Leave a comment

(image: Eleanor Segall, 2006)

This is me aged 17.

One year and a half after my bipolar 1 diagnosis and after a hospitalisation.

On holiday with friends in Spain and already on medication to stabilise my mental health. So many children now are on waiting lists for NHS CAMHS to even get to see a psychiatrist.

It is my hope and prayer that the government fund mental health services and improve access to healthcare. Or people will die from suicide or become hugely unwell.

I support the work of Mind and Rethink Mental Illness in highlighting and campaigning for this.

I was in the Priory North London adolescent unit in 2004 which was funded by the NHS and I had so much help after a mixed bipolar episode became psychosis. The psychiatrists were so caring.

We need more support for the next generation. Please to the UK government- fund CAMHS NHS services!

Eleanor x

We are a Top 10 UK Mental Health Blog by Vuelio (for 9 Years In A Row) This Mental Health Awareness Week!

~ Eleanor Segall ~ 4 Comments

(image: Vuelio)

Today a wonderful email from Christina at Vuelio here in the UK dropped in my inbox, to say that Be Ur Own Light is a Top 10 UK Mental Health Blog for 2026 (and has been every year since 2018!). I am really not good at blowing my own trumpet but am so proud of this achievement and know that it is a true blessing. Click here to see the full list: https://www.vuelio.com/uk/social-media-index/mental-health-blogs-uk-top-10/

As well as working with some incredible people, brands and collaborators, I am proud of myself for showing up consistently for 10 years to talk about mental health online here and on our social media. The blog has published over 800 posts and has reached so many and I am forever grateful to our readers.

Thank you Vuelio for listing us at No 7 among really fantastic bloggers and blogs (shout out to you all!)

I often get imposter syndrome so will just say thank you to Vuelio and I hope this blog will continue to share about mental health, wellness, bipolar, life and everything in between- and reach even wider audiences online.

With gratitude,

Eleanor

Top 10 Actions To Support Good Mental Health And Find Support- Mental Health Awareness Week 2026

~ Eleanor Segall ~ Leave a comment

(image: Mental Health Foundation)

It’s Mental Health Awareness Week (with the Mental Health Foundation) and this year’s theme is Take Action for good mental health- for yourself or a loved one and for the wider community. They say, “we’re asking people to join us in taking action to support good mental health. Even small actions can help us feel hopeful and less powerless. And while our individual actions matter, when we come together we are even more powerful.”

Real change happens when we take action. Here’s some Top 10 tips from the Mental Health Foundation of simple actions to support good mental health, lift your mood and improve your ability to cope with life:

  1. Plan something to look forward to– Making plans for things we enjoy can increase our sense of hope, which is important for our mental health. It could be a plan to sit down with a cup of tea and take a quiet five minutes, or a long-term plan for an ambitious trip. Whether it’s a big or small goal, the important thing is to plan it.

2. Eat Well- One of the simplest ways to improve mental health is by eating a healthy, balanced diet. Not only can it support your emotional health, but introducing small habits, such as staying hydrated or having fruit snacks, can help make changes stick easier.

3. Get closer to nature- Spending time in nature can boost your mood, lessen stress, and help you concentrate.

4. Get good sleep- Good quality sleep helps your brain work better, lifts your mood, and is good for your overall health.

5. Get Creative– Spending time on creative activities is a great way to help ease stress and anxiety. Carve out some time to listen to music, paint, sing, or do whatever you enjoy most.

6. Move regularly- Being active can boost your mood and raise your self-esteem. It’s also an effective stress management technique. Whether you go for a walk, do some yoga, or vigorously clean the kitchen, it all counts.

7. Try Mindfulness- Being fully aware in the present moment can positively change the way you feel about life and how you approach challenges. Aim to notice the colour of the sky, the sound of leaves, or the feeling of your feet on the ground.

8. Friends- Having good relationships with others can help you feel like you belong, allow you to share experiences, and receive emotional support. It’s a great reason to have a catch-up with a friend on the phone.

9. Be Kind to yourself– Bad days happen to everyone. If you’re having a tough time, remember to treat yourself with kindness and understanding. You’re doing the best you can.

10. Talk things over with someone you trust- It can take a lot of courage to tell someone else how we’re feeling or what we’re finding hard. Just talking things through with a person we trust can feel like a relief and make us feel less alone.

(Source for Top 10 tips: Mental Health Foundation)

There are times when some of the above will be or feel too much, for example if facing a deep depression or a serious episode of mental illness. In these cases, the most important thing is to reach for help from your doctor or therapist (or both) and get referred in to mental health services to see a psychiatrist. Practising self care such as eating, sleeping and taking prescribed medication as well as simple things like showering and getting dressed can make a big difference on a day to day basis.

Remember that you are not alone and that you have so much to give and offer to the world. Take small achievable actions and reach for help and support from a trusted place, charity or helpline.

Support lines in the UK:

First port of call if a new referral (not already known) is to call 111 or request an urgent GP appointment

  • call 116 123 to talk to Samaritans, or email: jo@samaritans.org for a reply within 24 hours
  • if you’re under 19, you can also call 0800 1111 to talk to Childline – the number will not appear on your phone bill
  • There are other specialist organisations if needed for specific communities.

(Image: Mental Health Foundation)