Mental Health Challenges

Self-Help and Coping Strategies for Mental Health Challenges in Adolescents and Adults

What is mental health?

Mental health refers to a person’s emotional, psychological, and social well-being. It affects how we think, feel, and act, and it also helps determine how we handle stress, relate to others, and make choices. Good mental health is not just the absence of mental health problems, it is also the ability to maintain balanced mental and emotional well-being.

Mental Health Challenges

It is important to acknowledge that mental health is a continuum, and everyone’s experience is unique. A mental health challenge refers to any condition or situation that affects an individual’s mental well-being and hinders their ability to function effectively in daily life. These challenges can range from common issues like stress, anxiety, and mood fluctuations to conditions such as depression, bipolar disorder, schizophrenia, and post-traumatic stress disorder (PTSD).

Common Mental Health Challenges

Mental health challenges can impact a person’s thoughts, emotions, behaviours, and overall quality of life, and they may require various forms of treatment and support for management and recovery.

For adolescents, mental health challenges often stem from academic pressure, social dynamics, and significant life changes. Conversely, adults may face stress from work, relationships, financial responsibilities, and parenting.

Both age groups can experience a range of issues, including anxiety, depression, stress, and mood fluctuations. Recognising the signs and symptoms is the first step towards managing them.

Coping Strategies and Self-Help Techniques

Mindfulness and Meditation

Adolescents: Simple mindfulness exercises, such as mindful breathing during study breaks, can be integrated into daily routines.

Adults: Longer meditation sessions can help manage work-related stress and improve focus.

Exercise

Adolescents: Engaging in sports or outdoor activities is an excellent outlet for stress and helps improve mood.

Adults: Regular exercise, whether a gym session or a brisk walk, is crucial for mental and physical well-being.

Healthy Social Connections

Adolescents: Building strong friendships and having a trusted peer group is essential for emotional support.

Adults: Maintaining relationships, whether with friends, family, or colleagues, provides a support network that is invaluable during challenging times (allow them to help you!).

Both groups: spending time with people who make us feel good is beneficial for our mental health. Connection is a pillar of our wellbeing. As adolescents, our peers are paramount and we want to feel accepted. Allow friends to help you – spending time in their company is great. The temptation might be to cut ourselves off when not feeling great but instead, force yourself to do the right thing which is hang out with others. Not having to answer questions or even to speak, and simply being in the company of others is healthy and helpful.

Journaling and Creative Outlets

Adolescents: Journaling or engaging in creative activities such as art or music (playing, listening, singing, creating playlists etc) can help adolescents express emotions.

Adults: Creative hobbies or writing can be therapeutic, providing a break from daily routines and a way to process thoughts and feelings.

Balanced Lifestyle

Adolescents: Establishing a routine that includes time for study, relaxation, and prioritising sleep is crucial.

Adults: Work-life balance is crucial. Ensure to carve out time for relaxation and hobbies and again prioritise sleep.

Professional Help

Both Groups: Seeking help from a mental health professional is a sign of strength, not weakness. Therapy (with a counsellor, psychotherapist or psychologist) can provide tailored strategies for individual challenges.

Adults: Support Groups include:

And Seniorline phone service

Adolescents:

Educational Resources

Both Groups: Educating oneself about mental health challenges can demystify many aspects and help reduce stigma. Asking for help, knowing what is going on in one’s body/mind and managing symptoms can help give a greater sense of control. Everything changes and it is vital to keep hope for that change and improvement in mood. Keeping our brains active is also healthy for our long-term brain health. Stress Control Court from the HSE using Cognitive Behavioural Therapy (CBT) is available here here

Coping strategies for mental health challenges are not a one-size-fits-all, and what works for me might not work for you. Keep at it and you will find what best suits your individual needs. Mental health is just as important as physical health, and taking proactive steps to manage it is crucial for a fulfilling life.

“I alone can do it but I cannot do it alone”.

Disclaimer: This blog post is for informational purposes only and does not substitute professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.*

www.carolinecrotty.ie

Online Therapy

Post-Pandemic Online Therapy

Chatting with people, I know there is a sense that the pandemic is history, but for others, Covid-19 feels like it is still lurking, like a snake in the grass!

However, one of the distinct benefits of having had a strange couple of years is online therapy and teletherapy. Since March 2020, I have adapted my practice to deliver a blended service, and now psychotherapy, counselling, EMDR, and CBT are successfully provided online (and in-person).

Historically, I thought in-person or face to face appointments were the only way I would deliver therapy. I was wrong! Online therapy and teletherapy allow me to work with people globally. I have clients on other continents, which, before Covid-19, I would not have considered possible. I undertook training in 2020 to ensure best practice and have never looked back. Online therapy has its advantages and from research, we know it is effective.

Online therapy ensures that distance is no barrier to staying with the same therapist following emigration. When people move from Cork or Ireland, we continue appointments online.

As with in-person counselling or psychotherapy appointments, for online appointments, privacy is paramount, as is having a space where you will not be overheard. Try to make your area similar to a therapy room for 50-60mins which means that you can feel relaxed, you won’t be interrupted and keep tissues close by (just in case). Ensuring housemates or family members respect that you require time without disruption. Having a good Wi-Fi connection ensures minimal interference.

Online or virtual tele-health appointments are environmentally friendly – there is no carbon footprint, no travel to/from appointments, and no time spent frantically looking for parking or sitting in traffic.

I’m now a fan of something I thought I would never engage in. Our lives have changed with the pandemic but it is not all bad. Technology allowed us to stay connected and adapt to new ways of providing therapy (new to me that is!).

If you have any questions about online or virtual counselling and psychotherapy please contact Caroline Crotty.

www.carolinecrotty.ie

Protect Your Mental Health

People talk about “mental health” when they often mean “mental ill-health” or “mental-illness”. We all have ‘mental health’, just as we have ‘physical health’ and it changes throughout our life-time and even over the course of the day. Please care for, safeguard and protect your mental health because it is precious. The more you protect and look after it, the better able you will be to deal with life’s curveballs. Here are some reminders to help protect your mental health:

“Mind your body to mind your mind”. Eat well and regularly. Include natural foods. Increase intake of fruit, vegetables, wholegrains, nuts, beans and live yogurt. Include protein and fatty acids (oily fish, almonds, avocados etc). Avoid alcohol, trans fats, caffeine and high-sugar and processed foods. Cook your own meals. Stay hydrated with water.

Get your sleeping pattern in order. Ensure you get sufficient, good quality, uninterrupted sleep.

Exercise, movement, physical activity – we all know what we should be doing but there’s a big divide between knowledge and behaviour! Decide to move more and do it! Start small and build over time. Baby steps in the right direction are better than no steps! Celebrating those steps can help keep you motivated. Use the stairs, dance or go for a walk. I have a fridge magnet that says “housework won’t kill you but why take the risk” but one way to increase your movement is to do physical chores around the house like hoovering, dusting or cleaning windows. Being physically active helps you feel good and is great for your emotional wellbeing.

Set realistic goals – short, medium and long term. Acknowledge each achievement. Keep focused on the future – the best of life has yet to come.

Do things that you enjoy doing – gardening, painting, baking etc. Be creative when you can.

Give. This can be something small like holding open a door, saluting someone, making eye contact and smiling. Give your time by volunteering or give your energy by doing something nice for others – giving makes us feel good.

Always be kind. Kindness is the universal language. When we help others feel good we feel good.

Try to spot the good things in life and be grateful. Gratitude safeguards our mental health.

Spend time with people that are easy to be with.

Learn to say “no”.

Meet someone for a coffee or for a walk and a chat.

Join a club or start a club. We need social connections.

Stop being too busy to do the things you love and make the time.

Give yourself a break from technology and this includes the tv! Do something practical like read a book, bake, colour, draw, chat, get outside in nature, journal about your day, take a bubbly bath – there are so many things to do instead of being plonked in front of the tv.

Do something outside of your comfort zone, outside of your usual routine. When you feel discomfort in a safe environment/setting, remind yourself that it’s healthy and good.

Stop comparing.

Accept yourself as you are. You’re perfect. There is only one of you.

Be gentle with yourself when things go wrong. Praise you when things go right.

Learn how to relax and live with stress. Take up yoga or Tai-Chi, read a magazine, play with your children or a pet, listen to great music, sing out loud, write poetry, stand outdoors and admire the trees or the skyline.

Take time alone for yourself by yourself every day. I sit in my car when I return from work before I enter my house so that I leave work outside my home.

Smile. It brightens up those around you and also your face!

Learn how to control your breath. Breathe in slowly through your nose, hold for a couple of seconds, then exhale slowly through your mouth. Breathe into your tummy rather than into your upper chest. Do this for a couple of minutes a couple of times a day. We all have to take bathroom breaks so why not breathe slowly and deeply every time you’re in the bathroom or when you wash your hands or turn on the kettle. There are opportunities for calm breathine but you must be disciplined! You’re worth the effort!

Get help. If you need it, ask for it. No one needs to face a problem on their own. We are better when we work together.

Find someone with whom you can talk about your issues or difficulties. If that person is a professional such as a counsellor, doctor, psychotherapist, psychologist, you can rest assured that whatever you say will be kept confidential.