| Anger | Autism | Confusion | Depression |
| Exercise | Fear | Mental Health | Physical Health |
| Shame | Sleep | Stress | Supporting A Loved One |
Long investigations, hearings and supervision can grind you down. Low mood, tiredness, loss of interest, poor sleep, changes in appetite and trouble concentrating are common when life is on hold. Depression isn’t a weakness and it isn’t your fault. It’s a health problem that gets better with steady care and the right support.
Start by making the day smaller. Pick a regular wake-up time, get washed, eat something simple and step outside for a few minutes of daylight. Keep one short task for the morning and one for the afternoon, such as calling your solicitor, preparing for an appointment, or doing a brief walk. When the mind tells you to stay in bed, act first and let motivation catch up later. Small actions, repeated, lift mood over time.
Keep information tidy so it feels less heavy. Use one notebook to track dates, decisions and next steps. If you feel stuck, write the problem in one sentence and add the next sensible action, even if it’s only emailing to ask for a clearer explanation or setting up a payment plan. After meetings with probation, court staff or anyone managing fines, jot a two-line recap so you know what to do next and when.
Look after the basics. Eat regular meals, drink water, and keep alcohol low. If sleep is poor, try a quiet hour before bed and put your phone aside. If you take medication, follow the plan and speak to your GP if side effects bite or mood worsens. Gentle exercise helps more than most people expect; a ten-minute walk is a fine start and counts on difficult days.
Stay connected, even when you don’t feel like talking. Tell one trusted person how you’re doing and what would help, whether that’s company on a prison visit, a lift to probation, or a check-in text after a hearing. If you’re supporting a loved one who feels low, keep your own rest and routine as well, and agree clear times to talk about case admin so it doesn’t consume every conversation.
Ask for help early. Speak to your GP about low mood, anxiety or panic and ask what support is available locally. Counselling or talking therapies can teach practical ways to unhook from harsh thoughts and get moving again. If you’re struggling during appointments, say so and ask for short breaks, written information, or a calmer space so you can take part properly.
If you need to talk now, help is there day and night. Call Samaritans on 116 123 for confidential emotional support, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.
Depression lifts in steps, not leaps. Keep the routine, keep the notes, take the next small action and let others help you carry the load. You don’t have to do this on your own.
If you have any questions then contact us using the link below.
This page gives general information only. It is not legal advice.