Do I Need Help?
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.
Understanding Emotions and Reactions to Covid-19
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: isu 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: Amidst all 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, their after effects on mood, anxiety and the ability to study and work are significant and they worsen pre-existing mental health conditions