How is your Mental Health?

Introduction

• With everything that is happening in the world following, there is a lot of uncertainty
• It is OK to feel overwhelmed or stressed
• But it is important to monitor these feelings, to practice self-care, and to seek help if they become disabling.

POSSIBLE EMOTIONAL REACTIONS

• You may notice some of the following:
• increased anxiety
• feeling stressed
• becoming irritable more easily
• feeling insecure or unsettled
• fearing that normal aches and pains might be the virus
• having trouble sleeping, nightmares
• feeling helpless or a lack of control
• having irrational thoughts
• use/misuse of alcohol or drugs
• feeling numb and empty
• major changes in eating patterns
• It is important to remember that most of us will experience similar underlying feelings at this time, although our emotional behaviour and coping mechanisms are likely to differ vastly
• Some of us will appear cool, calm and at times cold, or irritable, while others will appear anxious, fearful and at times emotional
• Some of us will have an intense need for order, control and structure (a “logical” approach)
• Others will have an intense need to process, discuss and feel (an “emotional” approach)
• Resilience needs diversity, and we benefit from allowing space for both approaches within ourselves and in others

While some of these symptoms, may be a ‘normal reaction’ to an ‘abnormal situation’, if one or more of these symptoms persist over more than 2 weeks, it would be important to use the supports listed below, up to and including seeking professional help from the range of agencies and organisations listed.

SELF-CARE

What works for some people when coping with stressful situations does not work for everyone, and it is important to create your own personal toolbox or support plan.  The following suggestions have evidence to support their usefulness in promoting wellbeing  

The LifeMatters Take five strategy will help you be aware of your needs and connect with resources and strategies to help.

 Body

• The most important foundation for overall health & wellbeing and for keeping stress regulated and manageable
• Regular Exercise can help you sleep better, manage stress and boost your mood
• Try to maintain a healthy eating plan and stay hydrated
• Prioritise sleep https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Sleep 

Behaviour

• Develop routines and rituals that you use each day
• Create and follow a daily routine……KISS Keep it Simple and Structured link to Lisa timetable
• Make a list - Decide on 3-5 priorities (no more) that you endeavour to complete each day
• Limit time spent on COVID-related updates – 2 blocks of 15 minutes per day checking reliable sources is sufficient
• Spend time in nature
• Connect with family and friends – having contact with people you trust hugely reduces negative emotions
• Take breaks

Context

• We have passed through an International Health crisis and some of our lives have been turned upside down
• Most of this is out of our control, but some things we can control 
• Write your own mantra eg. “this too shall pass”, “I can do this” – be creative!

Spirit

• Pay attention to and continue to live your values and principles
• Bring compassion and care not just to others but also to yourself
• Prayer, meditation, mindfulness, yoga can all help here

Mind

• You may notice some of the following:
• increased anxiety
• feeling stressed
• becoming irritable more easily
• feeling insecure or unsettled
• fearing that normal aches and pains might be the virus
• having trouble sleeping, nightmares
• feeling helpless or a lack of control
• having irrational thoughts
• use/misuse of alcohol or drugs
• feeling numb and empty
• major changes in eating patterns
• It is important to remember that most of us will experience similar underlying feelings at this time, although our emotional behaviour and coping mechanisms are likely to differ vastly
• Some of us will appear cool, calm and at times cold, or irritable, while others will appear anxious, fearful and at times emotional
• Some of us will have an intense need for order, control and structure (a “logical” approach)
• Others will have an intense need to process, discuss and feel (an “emotional” approach)
• Resilience needs diversity, and we benefit from allowing space for both approaches within ourselves and in others

While some of these symptoms, may be a ‘normal reaction’ to an ‘abnormal situation’, if one or more of these symptoms persist over more than 2 weeks, it would be important to use the supports listed below, up to and including seeking professional help from the range of agencies and organisations listed.

SUPPORTS AVAILABLE

Step 1: Psychoeducation

People often turn to friends and family first for support, next they look online. Finding yourself reading this site and exploring the links above is psychoeducation.

A website that might help:

https://spunout.ie/

Ireland’s youth information website created by young people for young people with sections on coping with study and work

Step 2: Online Supports

The next step is to participate and follow an online workbook or to enrol in an online programme

https://www.ucc.ie/en/studentcounselling/info/

The UCC Student Counselling website provides links to such programmes

https://www.inspiresupporthub.org/ (UCC Company Pin:  UCC12019)

The Staff EAP programme has similar programmes

Additional online evidence based programmes include:

https://suicideorsurvive.ie/online-wellness-workshop/

Online wellness workshop, largely video based

https://ifightdepression.com/en/self-management-resources/ifightdepression-tool

The iFightDepression tool is a guided, internet-based self-management programme for individuals experiencing mild to moderate depression that was developed based on existing evidence, best practice recommendations and user and expert consensus. The tool is free to use and is intended to help individuals to self-manage their symptoms of depression and to promote recovery, with support from a trained GP or mental health professional. The tool is based on principles of cognitive-behavioural therapy (CBT)

STEP 3: Seek Professional Help  

It is important to seek professional help in the following situations:

• You want help with emotional wellbeing and are struggling to navigate online supports
• Nothing you have tried seems to have helped
• Your friends or family are tired of listening to you
• You are overusing or abusing something to alleviate symptoms eg. alcohol, drugs, food, work/study, sex, gaming, internet, pornography, gambling
• You have been struggling to sleep or are experiencing negative emotions (eg. low mood or anxiety) for over a week or two
• You have been having suicidal thoughts 

UCC Student Counselling and UCC Student Health Helpline

 If you are in CRISIS

• If you are in crisis, you can contact Crisis Text Line. Text UCC to 086 1800280 to chat anonymously to a trained volunteer 24/7. Any issue. Any time. 
  • Or contact your nearest Accident & Emergency Unit, your local GP or your local GP out of Hours service