Making your self-care routine lockdown proof
At Jigsaw we talk about self-care a lot. And not just for World Mental Health Day, but all year around. Many of you who attended Thrive Festival will more than likely have good self-care routines but it’s always good to take stock, or mix things up.
You don’t need to be told that there’s a lot of uncertainty these days, with on again off again events along with added health concerns of yourself and or others.
So, how do you look after your mental health and ensure your self-care is lock-down proof?
Make a list of the things that make you feel good. Are there obvious ones that work across all 5 levels? Great. If not let’s take a look at what else is possible.
We’re fond of talking about a 5 a day for your mental health at Jigsaw. It came from ‘Five Ways to Wellbeing‘ report 2008 by the New Economics Foundation (NEF). We didn’t make it up but we use it a lot workshops we do with a range of groups, and people of all ages really like the idea.
Connect with others
OK, Zoom and face time fatigue set in rapidly early on this year. Also if you are doing classes or work through video all that screen time can be draining. Sending cards and letters can be a really nice change of pace. And think how great it is to receive them.
Plain old phone calls are a different art too. But make time and a point of staying connected with others.
Running, walking where you can. Yoga, fitness classes online. Weights at home (take care). Turn on your favourite dance music and dance like no one’s watching. (they’re probably not)
Of nature, the changing seasons, the things around you.
Tune in to tastes and textures when eating and really pay attention.
Also take notice of your mood. Little regular check-ins with yourself to see how you’re doing.
Learn a new language or instrument during lockdown? No, we didn’t either. Learning doesn’t have to be so ambitious. Cook something new and share recipes with friends and family, learn from each other. You can do this over video too.
Learning how to change a wheel on your car, wire a plug or put up a shelf are life skills that some of us never developed. Learning a new craft right now could help make different presents for Christmas.
People talk about getting a lot of fulfilment from volunteering, these opportunities change all the time but check out Volunteering Ireland for more.
Check in with your local community about different initiatives that have come up around Covid.
It’s nice to get into a habit of just giving someone a compliment when you think of it. Don’t hold back if you think of something nice or kind to say, it can make someone’s day.
Jigsaw is the National Centre for Youth Mental Health. We offer a listening ear, and give expert advice and support, online and in person, to young people across Ireland, aged 12 – 25 years-old, their parents and those working with young people. Visit Jigsaw.ie for more
World Mental Health Day takes place on Saturday, October 10th and the theme this year is Mental Health for All: Greater Investment, Greater Access. Everyone, everywhere.
Through these COVID times, taking care of your mental health has never been more important and we want to ensure that mental health is recognised as a human right. It’s time that mental health is available for all. Quality, accessible primary health care is the foundation for universal health coverage and is urgently required as the world grapples with the current health emergency. We, therefore, need to make mental health a reality for all – for everyone, everywhere.
Mental health supports from the HSE during COVID19:
Online counselling and support:
Free online counselling and online support groups for people over 18
Online counselling service
Remote support and an outreach service to people who use Shine services by phone and email.
Suicide or Survive (SOS)
Free online wellness workshops and programmes
Stress control classes to learn new stress management skills and mind your mental health from HSE Health and Wellbeing.
The programme is for 3 weeks on Mondays and Thursdays and commences again from Monday 8 June 2020.
Visit HSE Health and Wellbeing for more information.
Individual, couple and family therapy sessions online and phone.
Helplink Mental Health
Free low-cost online counselling services and educational resources.
Phone, email and text support
Emotional support to anyone in distress or struggling to cope.
Freephone 116 123 every day 24 hours a day
Telephone and text-based support counselling for people who are suicidal or engaging in self-harm.
Freephone 1800 247 247 every day 24 hours a day
Text HELP to 51444 – standard message rates apply
Information and support to anyone over 18. Issues relating to mood or the mood of a friend or family member, or who has depression or bipolar.
Phone ‘Support and Self Care Peer Group’ for people experiencing:
Freephone support line 1800 80 48 48 10am to 10pm every day
Irish Hospice Foundation
A freephone bereavement support line providing information, connection, comfort and support.
Phone 1800 807 077 Monday to Friday from 10am to 1pm.
Visit hospicefoundation.ie for more information.
A free 24/7 text service, providing everything from a calming chat to immediate support for people going through a mental health or emotional crisis.
Text HELLO to 50808, anytime day or night.
Visit www.text50808.ie for more information.
LGBT+ helpline 1890 929 539 every day
Gender identity family support line 01 907 3707
Online instant messaging support 6.30pm to 10pm Monday to Thursday, 4pm to 10pm Friday and 4pm to 6pm Saturday and Sunday.
firstname.lastname@example.org for support or information
Mental Health Ireland
Information and support for people who experience mental health difficulties
Information line 01 284 1166 from 9am to 5pm Monday to Friday
HSE Mental Health Recovery Colleges
Recovery education colleges and services provide mental health recovery education.
Timetables have been developed to support people through recovery education.
Visit Recovery Education
GROW Mental Health Recovery
Information line 1890 474 474
Six-week guide on coping with COVID19, consisting of podcasts, practical resources and information.
Together 4 Cancer Concern
Telephone support with cancer counsellors. Links to nationwide community cancer support centres and a team of clinical psychologists.
Freephone 1800 200 700
Visit the HSE National Cancer Control Programme for more information.
Support and information for young people and adults with ADHD and their carers and families.
Phone 01 874 8349 from 9am to 5.30pm Monday to Friday
The National Association for People with an Intellectual Disability. Easy-read guides on coronavirus. These include one about good mental health for people with intellectual disabilities.
Exchange House Ireland National Traveller Mental Health Service
Telephone and online services and supports are available while face-to-face and group services have stopped.
Call 01 8721094 and press 1 from 9am to 5pm every day
Traveller Counselling Service
Online counselling to members of the Traveller community who need support during this time.
BodywhysConnect – online support groups for adults with eating disorders.
YouthConnect – online support groups for young people aged 13-18.
Helpline 01 2107906 Monday, Wednesday and Sunday from 7.30pm to 9.30pm and Saturday from 10.30am to 12.30pm
email@example.com for support
Union of Students in Ireland
Tips and resources to keep your mind healthy.
Confidential support and help for doctors, dentists and pharmacists.
Phone 01 297 0396
College of Psychiatrists in Ireland
Short videos for families of young people with mental illness. These include measures that can help during the COVID-19 pandemic.
Visit the College of Psychiatrists in Ireland.
Supports for younger people, their parents or guardians
Ireland’s 24-hour national listening service for young people up to the age of 18.
Freephone 1800 666 666 any time.
Text 50101 from 10am to 4pm every day.
Chat online at childline.ie anytime
BeLonG To Youth Services
Support for lesbian, gay, bisexual, transgender, and intersex (LGBTI+) young people in Ireland.
Text LGBTI+ to 086 1800 280 to chat confidentially with a trained crisis volunteer anytime – standard SMS rates may apply.
While face-to-face services are closed, information, referral and advice is available by email, SMS, phone call or video conference.
Visit belongto.org for more information
Mental health support and advice to young people aged 12 to 25 years old and parents or concerned adults.
Freephone 1800 544729 from 1pm to 5pm Monday to Friday.
Text CALL ME to 086 180 3880 with your preferred day and time for a call.
firstname.lastname@example.org – replies 9am to 5pm Monday to Friday
Visit jigsaw.ie or jigsawonline.ie
Telephone support for parents in response to the challenges during the Covid-19 pandemic.
Freephone 1800 910 123 from 10am to 2pm Monday to Friday.
Barnardos also provide a children’s bereavement helpline service.
Telephone 01 473 2110
10am to 12pm Monday to Thursday.
Articles and information for young people on many different topics including mental health.
Text SPUNOUT to 086 1800 280 to talk to a trained volunteer – standard message rates may apply.
Supports for older people
COVID-19 support line for older people.
Phone 0818 222 024 8am to 8pm everyday.
The Alzheimer Society of Ireland
Information and emotional support and information on supports and services.
Freephone 1800 341 341 Monday to Friday 10am to 5pm and Saturday 10am to 4pm
Confidential listening service for older people provided by trained older volunteers.
Call 1800 804 591 from 10am to 10pm everyday
Age Friendly Ireland
A list of all Local Authority Community Response Forums and their contact helpline numbers to support vulnerable members of communities affected by COVID-19 restrictions.
These mobile apps can help you manage anxiety. They have been approved for listing here by the HSE Mental Health Group.
The app developers are solely responsible for their compliance and fitness for purpose. These apps are not supplied by the HSE and the HSE is not liable for their use.
Mindshift (by Anxiety Canada)
MindShift CBT teaches about anxiety, helping users to engage in healthy thinking and to take action. Users check in each day to track their anxiety and work with tools in the app.
Get it in the App Store or on Google Play
Headspace is a well-known mobile app that teaches meditation and easy to use mindfulness skills. Map your journey and track your progress and ‘buddy up’ with friends and motivate each other.
Get it in the App Store or on Google Play.
For teenage mental health charity Stem4. The app uses CBT to focus on learning to reduce the physical responses to threat by learning to breathe, relax and be mindful as well as changing thoughts and behaviours and releasing emotions. You can personalise the app and track your progress.
Get it in the App Store or on Google Play
HSE Eating Disorder Self Help App
A self-care app for people:
From the HSE National Clinical Programme for Eating Disorders and Bodywhys.