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Asking the question “Do I need help?” if often a sign that you do. There is a lot you can do to your help yourself, and sometimes you just need resources like this website to help you get started, sometimes you need much more. While some of our emotional responses, may be a ‘normal reaction’ to an ‘abnormal situation’, it would be important to seek professional support in the following situations:
you have started to have suicidal thoughts – this is a crisis and you need immediate support. Visit our Crisis Contacts page now.
if you are having one or more possible emotional responses for two weeks or more
you have an existing mental health issue that needs follow-up
you want help and online supports are not enough
nothing you have tried seems to help
you are using alcohol, drugs, food, sex, gaming, pornography or gambling to manage your feelings
your sleep has not got back to normal
you have been having suicidal thoughts
It is important to remember that even with professional help, you will also benefit from using the recommendations here and indeed are likely to be given similar advice from a professional, in addition to the support and treatment they offer. It is important to do what you can to aid your own recovery, but also to recognise that everyone needs help from time to time and not being able to feel better on your own is by no means your fault. So get started on taking one step from these pages if you have looked for help and are waiting to get an appointment or it hasn’t started to help yet! These things take time.
A guided, CBT based online self-management programme for mild to moderate depression. FREE from the European Alliance against Depression during COVID. Trialled in UCC
Taking care of our Mental Health and Wellbeing does not run in isolation. We need to take a holistic approach to our overall wellbeing. Start with your body and then work on your mind and behaviour.
Recognise that feelings such as loneliness, fear of contracting the disease, anxiety, stress, panic and boredom are normal reactions to a stressful situation such as a disease outbreak.
Even if a family member is isolated or quarantined, realise this will be temporary.
When ensuring the ones closest to you are cared for, it’s important to not forget about taking care of yourself.
Check out the Virtual Workshop on Covid-19 presentation by Professor Ella Arensman for NSRF and UCC with evidence based tips for self-care during COVID. For maximum benefit, it is best delivered as one-hour virtual interactive workshop session – email ella.arensman@ucc.ie / fenella.ryan@ucc.ie for guidance.
Improve your mental wellbeing
Practical tips for helping your self towards mental wellbeing:
Learn to notice your thoughts; work to reframe any negative thoughts Awareness:A daily check in on your mood, energy and presence Attention:Pay attention to the present moment – We can only do one task at a time Pace Yourself:Balancing college and social time is essential. Some of us are also working part time jobs during the college year. Learning how to manage your time and energy will serve you not only in college but as you move into work and life after college. Breathe and Be Present: Take a slow deep breath, bring your attention to the present moment – you can schedule this on your phone Schedule Worry Time: If you are finding it hard to focus while worried, schedule a short time (3-5 mins) to write down all your worries or concerns Get Clarity about what You Can and cannot Control: Write down a list of things you can and can't control to focus your efforts and actions on the things you can control. Practice Self-compassion Focus on Success and Strengths:Amidstall the challenges and stress, remind yourself of what strengths and skills you bring to this challenge Stay Connected: It is a good idea to maintain contact with friends and family 3 Good Things :Each day list 3 good things that you have achieved and three things that you are grateful for. This helps us to focus and look out for positive moments Cut down on alcohol and drugs:substances can sometimes numb difficult emotions and can appear to help in the short-term. However, theirafter effects on mood, anxiety and the ability to study and work are significant and they worsen pre-existing mental health conditions
The Benefits of Sleep
Better assimilation and recall of information
Makes us less stress reactive (restorative)
Greater problem solving, creativity and sustained attention.
Some tips on maintaining good sleep hygiene
Keep sleep and wake times regular (7-9hrs)
Stop studying at least an hour before sleep
Develop bedtime routine (Wash face, clean room, read, meditate. Avoid use of phones).
The importance of sleep and routine - Everyday Matters Series, Part 2
Breathing exercise (use breath to verify your emotions):
Find a quiet space
Spend a few minutes noticing your breathing
Feel your breath entering and leaving your nose, chest and stomach
Body scan meditation to reduce strain and improve relaxation:
Find a quiet and comfortable space
Start with your breath as a focus
Slowly move through each part of your body starting with the tips of your toes, paying particular attention to the way it feels and whether there’s any tension there
Take some breaths, and feel the muscles in that area relax
Move onto the next part of your body until you work all the way up to your facial muscles and top of your head
Detremental Thinking Styles:
Perfectionism
Imposter syndrome
Making comparisons with others
Toxic ten:
All or nothing,
catastrophising,
should, must and ought to statements,
disempowering questions e.g. What is wrong with me?
Negative self-talk can leave us feeling anxious, disempowered and unmotivated. These feelings can lead to unhelpful behaviours like procrastinating, withdrawing, wishful thinking and distracting oneself.
