"My friends and family are my support system. They tell me what I need to hear, not what I want to hear and they are there for me in the good and bad times."
- Kelly Clarkson
Before we go any further I just want to take a quick look at what we mean when we talk about mental health.
What is Mental Health?
A lot of the time when we talk about mental health people think about mental illness. Mental health is about more than being free of mental illness such as depression, bipolar disorder, or schizophrenia. It is also about having a positive sense of well-being. Positive mental health allows us to enjoy life’s pleasures, believe in our own abilities, cope with the normal stresses of life, work/study productively and enjoy socialising.
What is Positive Mental Health?
Positive mental health is about reaching our potential and feeling like we always have the chance to give everything our best shot. Not just feeling positive, but also getting out there in the big bad world. Positive mental health not only prevents mental ill health, it also leads to greater enjoyment and satisfaction with one’s life.
"My mom has always been my support system. She taught me to never give up and to keep pursuing my passions no matter what."
- Mandy Moore
Strategies to Boost Positive Mental Health
Before we go and take a look at the different external mental health supports there are available to students in school and college. I thought it would be really beneficial to have a look over just a few of the ways you can help keep your personal wellbeing or your good mental health in balance.
Because when we talk about free support for mental health, where better to start than with one's self?
Below are some tips and advice, that I have learned over the years, especially when I've too much study or work going on.
I have found some of these make pressure easier to deal with, even just for a little while.
GET OUTSIDE!
Yep, even on those dull, dismal Irish winter days, just two minutes of fresh air will remind you that being inside in the warm isn't so bad, a lot of the time I made a hot chocolate, watched an episode of friends and went back to study with fresh eyes after a few breaths of icy air.
In the summer, this is an even better idea, a 20-minute walk in the nice weather reminds you that school doesn't last forever and there's so much free beauty in the world.
Changing your scenery even for a few minutes is such a great way to clear your mind and let you regroup.
"One of the most obvious ways dogs can improve our physical and mental health is via daily walks."
- Andrew Weil
Stay Connected!
Ok social media doesn't have to be your best friend, but it shouldn't be your enemy either. It's actually healthier to check in with people every now and then.
If we have learned anything over the past couple of years it's that technology is our friend, so make that zoom call, send that meme/snap, and have a chat and a laugh with your friends and family, I always recommend in-person is best but if you're stuck on campus then pick up that phone.
Avoiding loneliness and unpleasant feelings, with people that you care about can help you feel better.
Take That Day Off!
This one is controversial... many of my peers and even my own siblings and some tutors don't agree with this. But, as a person who struggles with the balance between perfectionism and being diagnosed with General Anxiety Disorder, I found the only way to avoid total burnout was to take one day a week off from study and assignments.
For most people, short regular breaks are fine, but for people who struggle to get things perfect and have an anxiety disorder, they can sometimes forget to take those breaks, or not take them at all when things aren't going so perfectly.
By assigning one day a week where I did not look at school work it gave me time to rest, my mind and body.
Diet and Sleep!
"One cannot think well, love well, sleep well, if one has not dined well."
- Virginia Woolf
A healthy meal plan and good sleep go hand-in-hand. This doesn't mean don't eat those Crunchies... it just means save them for rewards. It means you should try and include food from all of the food groups and drink plenty of water!
Students should get the proper amount of sleep (7-8 hours) at night to help them stay focused, improve concentration, and improve academic performance.
5 benefits of sleep?
- Get sick less often.
- Stay at a healthy weight.
- Lower your risk for serious health problems, such as type 2 diabetes and heart disease.
- Reduce stress levels and improve your mood.
- Think more clearly and do better in school and at work.
Free Services Available to Support your Mental Health
If you're struggling and can't manage with the support of your family and friends, my advice is to visit your GP or school/college counsellor and explain your concerns to them. However, I know that isn't the ideal option for a lot of people.
Maybe:
- You don't know your GP very well
- Your school is small and you don't want to be seen visiting the counsellor
- Your parents still go with you to see the doctor
There are many reasons why people don't like these options or just simply feel like it's not the right one for them and that's alright there are other options.
Mental Health Services from Jigsaw
What is Jigsaw?
Jigsaw was founded to sure that every young person’s mental health is valued and supported. At Jigsaw they believe every young person must have the support that’s right for them, whatever they are going through.
What type of services do Jisgaw offer?
Jigsaw services offer face-to-face counselling, as well as a number of options via technology including through text, telephone or video-based platforms.
If you feel like you could benefit from the services offered by Jigsaw click here to get effective mental health support and advice for young people, parents and those working with young people.
Free Mental Health Services from SpunOut
What is SpunOut?
SpunOuut is Ireland’s youth information website created by young people, for young people.
What type of services does SpunOut offer?
The aim of the website is to educate and inform its readers about the importance of holistic wellbeing and how good health can be maintained, both physically and mentally.
SpunOut works in conjunction with 50808. 50808 is a messaging service which provides a safe space where you’re listened to by a trained Crisis Volunteer. You’ll text back and forth, only sharing what you feel comfortable with. The service is 100% free and anonymous.
Some of the most common reasons people reach out to this service include:
- Anxiety
- Abuse
- Alcohol Misuse
- Bullying
- Depression
- Drug misuse
- Grief
- Loneliness
- Panic attacks
- Relationship problems
- Sadness
- Self-harm
- Stress
- Suicidal thoughts
These services are here to be used, no problem is too small, if something is becoming a constant worry to you its best to talk about it, whether that be with a friend or someone from an outside perspective.
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