Six step guide to banish the blues

The Union of Students in Ireland has released survey results about the mental health of students as well as a six step guideline to overcoming stress or anxiety.

Today is often dubbed ‘Blue Monday’ because of multiple factors: miserable weather, broken resolutions, post-Christmas debt and weight anxieties. At the end of January families are also finding themselves in the red and stress levels rise before pay-day at the end of the month, and USI’s new research shows that students can be particularly affected by depression or anxiety around this time of year.

63% of students reported that lecture attendance has been affected by their mental ill-health, according to research collected by USI and ReachOut. 15% of students rated their mental health as poor or very poor. 71.7% of students said they regularly feel down- 36% of students feel down every day and a further 35.7% feel down every week.

“In 2014, 393 people under the age of 30 died by suicide in Ireland.” Kevin Donoghue, USI President said. “619 young people between the ages of 15 and 29 died by suicide between 2010 and 2014. The research shows that 71.7% of students regularly feel down - 36% of students feel down every day and a further 35.7% feel down every week. We are encouraging students across the country to follow our six step guideline to overcome stress and anxiety, particularly at this time of the year.”

Full Survey Results –

• 71.7% of students regularly feel down - 36% of students feel down every day and a further 35.7% feel down every week.
• 15% of students rated their mental health as poor or very poor.
• 63% of students reported that lecture attendance has been affected by their mental ill-health.
• 49% reported having previously used the internet or technology for support and information for their mental health.
• 73.1% of students said the high cost of college causes them anxiety or stress.
• 72% of students are struggling financially to stay in college.

If you’re feeling down does talking to someone help?
Yes 82.6%
No 17.4%

What’s the worst part of feeling down?
Feeling isolated and hopeless with low self-esteem 42.6%
Feeling anxious, sad or bored 22.6%
Not having energy to do anything 14.8%
Loss of interest in hobbies, family or life 20.0%

1. Take time out
It feels impossible to think clearly when you’re flooded with fear or anxiety. Palpitations, sweating palms and feeling panicky or confused are the result of adrenalin so the first thing to do is take time out so you can physically calm down. Distract yourself from the worry for 15 minutes by going for a walk or a jog, making a cup of tea or having a bath. When you’ve physically calmed down, you’ll feel better able to decide on the best way to cope.

2. What’s the worst that can happen?
When you’re anxious about something it can help to think through what the worst end result could be. Even if a presentation, a call or a conversation goes horribly wrong, chances are that you and the world will survive. Placing the palm of your hand on your stomach and breathing slowly and deeply (no more than 12 breaths a minute) helps soothe the body.
Eventually the panic will go away on its own. The goal is to help the mind get used to coping with panic, which takes the fear of fear away.

3. Visualise
Take a moment to close your eyes and imagine a place of safety and calm – it could be a picture of you walking on a beautiful beach or a happy memory from childhood. Let the positive feelings soothe you until you feel more relaxed.

4. Talk about it
Sharing worries takes away a lot of their scariness. If you can’t talk to a friend or family member, call a helpline such as the Samaritans (116 123 - open 24 hours a day) for free. And if your worries aren’t going away, ask your GP for help. GPs can refer people for counselling, psychotherapy or other help.

5. Go back to basics
An eight hour sleep, healthy food, slow breathing and a walk are often the best cures for anxiety.

6. Reward yourself
Finally, give yourself a treat. When you’ve done that essay you’ve been dreading or finished the research you were putting on the long finger, reinforce your success by treating yourself to a candlelit bath, a massage, a country walk, a coffee with a friend, a book, a DVD, a game of Xbox or whatever little gift makes you happy and relaxed.