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Ways to build up your resilience to improve your mental health

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Explore SpunOut.ie’s mental health category for valuable resources. Empower yourself with support and information for mental well-being and resilience.

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Fight Flight Freeze – Anxiety Explained For Teens

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"Teenage years and in particular sixth year can be very stressful.  Sometimes it is hard to talk to others about how you feel and what is going on in your life.  There are many websites that provide useful information, helplines, shared experiences and ideas for coping with life problems.  Remember that a website cannot replace talking to someone such as a trusted friend or adult or seeking help from a professional such as our guidance counsellor."

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Teenage years and in particular sixth year can be very stressful. Sometimes it is hard to talk to others about how you feel and what is going on in your life.

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Being physically active is beneficial for both your physical and your mental health and wellbeing. It can help you deal with anxiety and stress and getting outdoors, if you can, is really important. With many of us spending more than usual time indoors over recent months, getting back to an active routine can perhaps be challenging.

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The Honest Guys - Meditations - Relaxation

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Guided Meditation - Blissful Deep Relaxation

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Have you experienced any of the following?

I was all of the above. Maybe not necessarily all at the same time but enough to realise that something had to change. The process was so gradual, I hadn't noticed it happening, but I did know that I didn't feel like myself anymore. With meditation and a shift in perspective, I found myself again.

These tools can guide you on your journey to reclaim yourself.

New to meditation? Worried I'll dress you in a robe and drag you off to the spaceship?? Fear not! Try this cult-free simple meditation to get you started.

Morning Meditation

What are you waiting for? Change your brain! Science shows daily meditation actually changes the shape of your brain. So it makes sense to work it into your daily routine. Here's one to set you up for the day in a positive way so you don't bite the head off a deli worker later on...

Meditation for Anxiety or a Worried Mind

We all get worried and anxious from time to time. Maybe you're suffering from what I call "a terrible dose of the shoulds", where you're fixating on stuff you feel you should have done or should be doing. Listen to this meditation to quieten the racket in your mind...

Family Meditation

Here's one the whole family can do together! Jump under a duvet, get comfy and chill out the whole gang! Perfect for couples too.

Meditation for Sleep and Relaxation

If you need to unwind, de-stress or fall asleep, this is the one for you. 20 minutes of bliss! Sure, go on, you deserve it!

Meditation to Bring Us Closer Together

There are a lot of difficult but necessary things unfolding around the globe at the moment. Sometimes it's hard to get our head around them or know what to do. How about starting with the positive action of sending loving kindness? This can sound flowery and wishy-washy, but science says this meditation can make real changes in the brain and you'll feel a whole lot better about where we're all going. Give it a try!

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Have you experienced any of the following? I was all of the above. Maybe not necessarily all at the same time but enough to realise that something had to change. The process was so gradual, I hadn't noticed it happening, but I did know that I didn't feel like myself anymore.

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BeLonG To’s mission is to support LGBTI+ young people as equals to achieve our vision through youth work, changing attitudes, and research.

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Belong To LGBTQ+ Summer Project

Join other LGBTQ+ young people from 14-23 years old this summer for a series of free events and activities. Throughout July and August, Belong To will host workshops, events and activities in Dublin City Centre, including: Have fun, meet other young LGBTQ+ people and develop your skills from theatre to sport. All events will be

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Homepage - Belong To - LGBTQ+ Youth Ireland

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Support for LGBTI+ youth. Our personal support services include an informal one-on-one chat service, professional counselling and a drugs and alcohol support service.

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Jigsaw offers expert mental health advice and support, online and in person, to young people across Ireland, aged 12 - 25 years-old.

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A young person who attended Jigsaw

As a teenager I received the mental health support I needed. The work we did together has helped make me who I am today and I strongly believe that every young person should be able to access that kind of help.

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Visit Jigsaw.ie | The National Centre for Youth Mental Health

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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.

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If you haven't yet, try writing down how you're feeling. Sometimes we hold back or censor our words when we talk to other people about what's going on. Letting it all out on paper can provide a sense of relief, and sometimes a new perspective.

Get pen and paper, or type on phone/computer, and let your fingers do the work. Don't edit. It's just for you and not anyone else.

Make time for yourself

Feeling down may be your body's way of telling you it's time for a break.

Think about what you did last week. Did you leave any time for yourself, to actually unwind? Or was it full of things you felt you had to do? If we spend all our time fulfilling duties, whether it's work or studying, we will start to wear out.

In the next week, schedule time to do something you enjoy or find relaxing. Figure out what that means for you. Watch an episode of your favourite TV show, read a book or magazine, take a bath, walk in nature, or spend time with animals (if you can).

Set goals

Imagine what life might be like if you weren't feeling down. What would you be doing? Use these activities or states of mind to set some targets for yourself.

The key to realising big goals is smaller, consistent steps every day. You might set a goal of walking 10 minutes a day at first, and over weeks or months building it up to an hour a day.

Work towards setting and achieving SMART goals. These are specific, measurable, achievable, realistic, and t ime-bound.

Try not to isolate yourself

Try your best to connect with others, even when you feel like avoiding everyone. Staying in or having time alone can feel like the best thing when you're down. But doing it repeatedly can make you feel worse. Being social and connecting with others has been proven to boost your mood.

Do more of what you enjoy

What are the things you enjoy that help you switch off? Some people talk about switching off when they get creative. Listen or play the music you love, draw or paint.

Losing yourself in something you enjoy doing helps clear your head and give you a break from routine.

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Coping with Feeling Down | Advice for Young People | Jigsaw

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If you haven't yet, try writing down how you're feeling. Sometimes we hold back or censor our words when we talk to other people about what's going on. Letting it all out on paper can provide a sense of relief, and sometimes a new perspective.

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Jigsaw has developed a toolkit for schools to support school staff to build the mental health literacy of young people, support them to manage their mental health and to develop help-seeking skills.
Connection with school community

We know when schools teach about mental health and wellbeing this can contribute to a greater sense of belonging and connection within the school community. This helps to create a school culture that is welcoming, inclusive, and fosters positive relationships.

This toolkit is interactive, providing opportunities for young people to explore topics related to mental health and wellbeing. Active engagement in learning about wellbeing supports young people to normalise conversations around mental health and ask for help if needed.

What you'll find in the toolkit

All the Jigsaw resources support young people to be actively involved in their learning so that they can develop wellbeing skills. These include a mix of methodologies including classroom discussions, animations, scenarios, reflective exercises, and other worksheets.

The toolkit also includes support materials for staff on the delivery of these resources so that they can use the resources in a way that meets the needs of their young people.

Supporting student mental health and wellbeing in schools webinar

Delivered by Jigsaw clinicians this webinar highlights some of the issues currently impacting the mental health of students. Jennie and Erica suggest strategies and approaches for promoting and supporting student mental health and wellbeing in schools.
This national webinar was delivered by Jigsaw, in collaboration with ESCI, 3 March 2022.
Youth mental health and wellbeing toolkit

Youth mental health and wellbeing toolkit

Jigsaw has developed a toolkit for schools to support school staff to build the mental health literacy of young people.

You are here.

Protective factors

Just some of the protective factors for youth mental health and wellbeing found in schools are:

Access to One Good Adult. The My World Survey 2 told us that young people who have access to a trusted adult did better in relation to their mental health. For a lot of young people that One Good Adult was a member of school staff.

Feeling a sense of belonging and connection. When young people feel cared for by the adults in school, outside of their academic performance, they report higher levels of wellbeing.

Having the opportunity to develop social and emotional skills. Developing wellbeing skills alongside academic skills enables schools to develop a "whole-child" approach to education.

These are key factors in the development of good youth mental health.

Reflective practice

We developed some reflection exercises to help when delivering resources from the youth mental health and wellbeing toolkit.

Each section of the toolkit ends with a reflection exercise to support and consolidate your learning after delivering the resources.

What is reflective practice in teaching and learning?

Reflective practice is a useful skill that can help you develop your professional performance. A number of reflective theoretical models exist in teaching and learning. Cosán, the national framework for teacher's learning from the Teaching Council of Ireland, notes that each of these models follows a similar pattern of:

thinking back on the experience

critically evaluating your actions and feelings during the experience

using the results of this self-evaluation to influence future approaches to similar experiences (Quinn, 2000).

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Jigsaw's Youth Mental Health Toolkit for Schools | Jigsaw Schools Hub

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Jigsaw has developed a toolkit for schools to support school staff to build the mental health literacy of young people, support them to manage their mental health and to develop help-seeking skills. We know when schools teach about mental health and wellbeing this can contribute to a greater sense of belonging and connection within the school community.

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Jigsaw Schools Hub | Mental Health and Wellbeing Resources

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Classroom resources and guidance to explore mental health and wellbeing for all school staff to work with young people.

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Brought to you by HSE Health and Wellbeing, this evidence-based programme provides a unique opportunity for people to learn more about mindfulness, gratitude, self-care and resilience.

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Get advice on how to stay well and support your mental and physical health.

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a mental health campaign for young people that focuses on relationships, body image, screen time, exams, stress and sleep

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Brought to you by HSE Health and Wellbeing, this evidence-based programme provides a unique opportunity for people to learn more about mindfulness, gratitude, self-care and resilience.

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Your self-image is all to do with how you feel about how you look. This is something that affects everyone, regardless of who they are or what they look like.

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Published: 2 May 2019

Your self-image is all to do with how you feel about how you look. This is something that affects everyone, regardless of who they are or what they look like. Everyone has an image of themselves, whether it's a good or a bad one. Most people have something they dislike about how they look, and many people have things that they like about how they look.

Image is becoming a bigger issue because of what we see every day on social media, on the TV, in films, and in advertisements as well as the comparisons we make against the people around us. All of these things have an impact on how we feel about our own body image.

What is body image?

Body image is how you feel about yourself when you look in the mirror or think about yourself in your mind. It also includes the way we think other people see us. People usually either have an overall positive body image, when they mostly feel good about themselves, or a negative body image, when they feel less positive about the way they look or feel. Body image is closely linked to our self-esteem and how we feel about ourselves.

What is a positive body image?

Having a positive body image means you accept yourself for who you are and feel comfortable in your own skin. A person with a positive body image is happy with the way they look and feels good about themselves. Usually, people with a good body image place less importance on their looks and more importance on who they are as a person.

Positive body image can be achieved by realising that people come in all shapes and sizes, and that everyone at some stage feels awkward about their body and how they look.

What is a negative body image?

Having a negative body image means you don't like your body or a specific aspect of it. A person with a negative body image will often have thoughts about the ways they would change their bodies if they could. For example, you might want to be more muscular, or wish you could lose weight. This can become an obsession for some people. They might place all of their value in how they look and believe that a new body shape is the key to happiness and being accepted by others. If you find yourself constantly thinking about needing to lose or gain weight, or if you are always worrying about a certain feature of your body, then you could have a negative body image.

Eating disorders

An eating disorder is a health condition that causes a serious and potentially life-threatening change in your normal eating habits. What many people may not realise is that eating disorders aren't necessarily about food - they're often a sign of underlying worries and emotional stress. Having a negative body image can cause some people to develop an eating disorder and they can be experienced by all genders.

Bodywhys is the National Eating Disorders Association of Ireland, offering information and support to people with eating disorders. You can contact their helpline on 1890 200 444 or email alex@bodywhys.ie if you want to talk to someone.

What impacts your body image?

We are faced with images and ideas about how we should look every day. Social media often presents an 'ideal' body type that is impossible to achieve, and attitudes from friends and family might shape the way we look at ourselves. The media we consume and the people we spend time with can all have an impact on our body image.

Culture

We are living in a culture that places huge importance on diets, fitness, and obsession with size. This weight-loss culture encourages people to focus on achieving the ideal weight or body type, and makes us feel like we are worthless unless we look a certain way. Fad diets often promise a fast and easy way to lose weight, but most likely have limited or short lived results, and these diets can have a really negative impact on our health. There is an expectation to go to the gym regularly, lift weights, eat a certain way, and put all of your energy into your fitness routine. It can be easy to get caught up in it all, but if we challenge this culture, we might find that a lot of what people are trying to achieve is not actually possible. Many countries have now introduced laws for models to challenge the culture of striving to be thin. In France, Spain & Italy it is against the law to hire underweight models.

Social media

Apps like Instagram make it seem nearly impossible to avoid images of "perfect-looking people". Many influencers become popular because of their carefully crafted posts and pictures. They want you to believe that they look and live a certain way. Many of these pictures are heavily edited and posed, and don't reflect the true reality of what the person looks like or how they live.

Friends and family

Comments from family or friends can impact on your body image and how you see yourself. If a family member always puts you down for the way you look, this can have really negative consequences for how you feel about yourself. If a friend makes a comment about a celebrity or another person who has a similar body type to you, then it might feel like they are saying it about you.

It can be difficult to hear things like this from people we care about. If someone says something to upset you, let them know. Some people may not realise how their words make you feel.

Advertisements

Every day in the media people are bombarded with images that will challenge how you feel about yourself. Many advertisements both online and offline have images that have been heavily photoshopped, and they feature body shapes that are impossible to achieve in real life. Not even the models used in these photo-shoots look like their photoshopped selves in real life. Some European countries have now made it a law that if an image has been photoshopped that they have to say this on the picture.

What can I do if I have an unhealthy body image?

If you have a negative body image you may not like the way you look in the mirror, or how you feel about yourself, and have a poor self-esteem. In extreme cases, a negative body image can lead someone to be at risk of developing an eating disorder.

Think about who you follow

Think about the people you follow on social media. How do they make you feel? What are their posts like? Do you think they spend a lot of time editing their pictures? If you follow accounts that make you feel bad about yourself, try muting them or unfollowing them for a while to see what difference this makes. Find body-positive social media accounts to follow instead, and focus on what makes you feel good.

Avoid comparing yourself to others

We're all different, so it's impossible to look like someone else no matter how hard you try. Try not to compare yourself to your friends, social media influencers, or celebrities. The images you see in the media aren't real so don't set yourself unachievable goals you will never be able to meet. Remind yourself that how we look is in many ways down to a genetic lottery and is not something that we can change or control.

Instead of criticising the way you look, give yourself a compliment

We're all guilty of being a harsh critic when it comes to judging ourselves. But instead of putting yourself down for the way you look, how about you pick out some of your best qualities and remind yourself how great you are. Finding it hard to remember those things? Write them down and keep them somewhere handy for when you need a reminder of what you love about yourself.

Embrace your differences

No two people are the same and accepting our uniqueness and embracing our individuality can help with self-acceptance and improving the way we feel about ourselves.

Be critical of the media

Don't be afraid to question the images and 'ideal body types' put before you by magazines or fitness bloggers. Instead, challenge industries like beauty, diet and fashion that make a profit from the unattainable standards they are setting for people.

Talk to someone

If you are concerned about how much time you spend worrying about your body image, you might want to talk to someone about it. Turn to a parent, guardian, or another trusted adult and tell them how you feel.

Jigsaw is a youth counselling service for people age 12-25 where you can talk to someone about your body image and how you feel about yourself. There are 13 Jigsaw centres around Ireland. Visit Jigsaw.ie for more.

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Published: 2 May 2019 Your self-image is all to do with how you feel about how you look. This is something that affects everyone, regardless of who they are or what they look like. Everyone has an image of themselves, whether it's a good or a bad one.

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Our relationships with other people can have a big impact on our mental health.

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Exams can cause a lot of anxiety for many students. Exam time can be stressful, and many students struggle with the pressure from their school, their parents, or even themselves.

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Published: 23 November 2018

Exams can cause a lot of anxiety for many students. Exam time can be stressful, and many students struggle with the pressure from their school, their parents, or even themselves.

This pressure can be felt at all stages of exam time, from when you're studying, to when the day of exams has arrived, and even when exams are over. Finding ways to deal with this pressure will help to make exam time less stressful.

Preparing for exams

Making a plan and being prepared is the best way to avoid becoming overwhelmed about exams. Studying can be difficult for many people, and it might take you some time to find a way to study that works for you. Here are some things that can make studying easier:

Make a study plan

Structure your study and give equal time to each subject, making sure the time you're setting aside will be enough to cover the topic you want to look at. Instead of spending hours on one subject, start off with 45 minute time slots and work from there to find what's best for you.

Try to stick to the plan. If you have a lapse, don't stress out. Just pick up where you left off. It happens, and you will pick things up again much faster if you forgive yourself.

The Pomodoro Technique

If you're struggling staying focused on one topic, give the "Pomodoro Technique" a go, which involves working in 25 minute bursts with 5 minute breaks in between. Have a look in the app store for a pomodoro timer app.

Avoid distractions

Try to keep a clutter-free study environment. The best place to study is at a desk with enough room for your things which you can keep tidy.

If you find it hard to stay off social media, try downloading an app on your internet browser that can block websites like Facebook or Twitter for a certain length of time. Turn off the TV and put your phone away so that you can stay concentrated on studying. If music helps you focus, try to keep the volume low in the background.

Keep hydrated

Keep a bottle of water close to you while you're studying. Slight dehydration can lead to a lack of focus and concentration, so it's important to drink enough water when you're studying.

If you run out of water, it's an opportunity to get up and stretch your legs when you go to refill before settling back into your study.

Be careful if you're drinking caffeine while studying. While a small amount of caffeine can help to keep you focused, too much can have the opposite effect, leaving you jittery, anxious, and unable to get much-needed rest at the end of the day. Caffeine is also de-hydrating, so be sure to drink plenty of water if you're having coffee.

Get enough sleep

Avoid staying up all night cramming before an exam as you'll need all your energy the next day and a lack of sleep will affect your concentration and memory. Getting a good night's sleep is the best thing you can do to make sure you perform well in exams and stay focused during study.

Take proper study breaks

Remember to take breaks every now and then. Breaks are important for productive study and for your mental health. It can prevent you from feeling overwhelmed and from getting burnt out.

This includes taking regular breaks during a study session to stretch, get some water, or have a snack, but also making time to do something you enjoy in between study sessions and exams to take your mind off things for a while.

Managing stress during exams

Many people find exams stressful, even after spending a lot of time studying and preparing. Even people who have been confident in the weeks leading up to exams can start to feel nervous the day they arrive.

Be aware of how you're feeling in the days running up to your first exam, and take steps to manage your stress so that you can stay focused. Learn more about stress here.

The night before an exam

Try to avoid any last minute studying the night before or on the morning of an exam. When you're finished reviewing your notes, make time to relax and try to get a good night's sleep. Make sure you have everything you need for the exam the next day, such as pens, pencils, calculators, and your student ID. Decide when to wake up and when to leave, giving yourself plenty of time to have a good breakfast and get to the exam hall. It's also important to make sure you know how you're going to get there, and if you're using public transport, carefully check the departure times for each day that you have an exam, because they can vary from day to day. Double-check your timetable and take note of the time and location of your exam.

The day of an exam

Make sure you eat well in the morning, because if you skip on breakfast it will be difficult to concentrate and you won't have enough energy to get you through the exam. It's also a good idea to bring a bottle of water with you to the exam hall to keep hydrated. Go to the bathroom before the exam starts so that you won't lose out on time during the exam if you need to go.

Try to avoid learning new information at the last minute that you haven't already covered in your study. If you want to do a little bit of prep to keep yourself focused, take out a pen and paper and just write out some key points that you want to cover. Preparing flashcards with some key points could also be helpful, but avoid cramming them with too much information, stick to the most important stuff.

Stay away from anyone who is complaining or panicking about the exams. They could make you feel anxious and distract you at the last minute. Instead, keep to yourself or talk about something unrelated.

In the exam hall

Once you're in the exam hall, all you need to do is focus on getting down your answers. Take a few deep, slow breaths before you open your exam paper and start writing. It will help to calm your nerves.

Take time to read the exam paper carefully. The main reason people do badly in exams is that they don't read the question carefully and don't do what they are asked. Work out how much time you have for each question. Start with the question you feel most confident about and keep a check on the time.

Leave five or ten minutes at the end of the exam to review everything and to make sure all your identification details are filled in.

After the exam

When the exam is over, it's time to let it all go. Avoid going over the questions and answers afterwards, because there's nothing anyone can do about it now.

Make sure to take a break before you jump into studying for the next exam. Your mind will need a break, and you deserve it.

Waiting for results

Even when the exams are over and out of the way, a lot of students still feel anxious when waiting for their exam results, especially if they are worried that they haven't done well.

It may be a few weeks or even months before you find out the results of your exams. If you find they are on your mind a lot, try to find other things to focus on. Once the exam is over, there's nothing more you can do.

If you're feeling really anxious about your results, talk to someone. It helps to get things off your chest.

Talk to someone

If the pressure of exams is getting to you, talk to someone you trust, like a parent, guardian, or another trusted adult.

You can also speak to the school or guidance counsellor about your exams, and ask if they can help you find ways to manage the stress.

Supporting a friend or family member during exams

If you know someone taking exams and you want to support them, then there are things you can do to help them handle the stress. Simply being there to listen will help, but here are some other things to keep in mind:

Know their timetable

If you are familiar with their schedule, you know when it might be a good time to stop by for a chat or when it's not. You can also send them a quick message before their exam to let them know you're thinking of them.

Go outdoors

If you think your friend has been cooped up for too long, try to bring them for some fresh air and go for a bit of a walk, even if it's just to the local shop for a snack.

Be their study partner

Some people work well alone when it comes to study, but others work better with others. Offer to do some Q&A style study with them if they feel like changing up their pre-exam routine.

Try to keep them calm

It can be easy to get sucked into the 'end of the world' conversations about whether or not your friend will get 600 points or their first choice, or who wrote 10 pages in their exam today. Remind them that all they can do is their best, and no matter what happens things will still work out okay in the end.

Related topics
Read more on our blog

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Published: 23 November 2018 Exams can cause a lot of anxiety for many students. Exam time can be stressful, and many students struggle with the pressure from their school, their parents, or even themselves. This pressure can be felt at all stages of exam time, from when you're studying, to when the day of exams has arrived, and even when exams are over.

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Not only is poor sleep seen as a symptom of mental health difficulties, many people also believe that not getting enough sleep can be the cause of mental health problems.

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So much of our lives are spent online. This is where we communicate with other people, share information about ourselves, learn more about others, and build connections.

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Published: 23 November 2018

So much of our lives are spent online. This is where we communicate with other people, share information about ourselves, learn more about others, and build connections. More and more of our day-to-day lives and interactions have become dependent on technology, and we have now reached a stage where it's hard to ever imagine our lives without it.

However, in many ways we can become too dependent on technology. We might spend more time on our phones, tablets or computers than we even realise, and often the things we're looking at online can make us feel bad about ourselves.

Taking a break every now and then to detox from the digital world and reduce screen time can be great for our mental health.

Protecting your wellbeing online

Since we spend so much of our time online, it's important to look at ways to make it a more positive experience. If you find that going on social media often makes you feel bad, then there are things you do to make it better.

Watch who you follow

Think about who you're following and how they make you feel. If someone is always negative online, does this make you feel negative too? Is there someone you follow who seems to have a perfect life and makes you feel bad about your own? Thinking about how the accounts you follow make you feel is a good way to know if you should be following them.

Unfollow or mute any accounts that make you feel bad online, and find people to follow who are positive or who make you feel good. This will help to improve your experience.

What we see online is not necessarily reality

Many people try portray a perfect picture of their lives online. Filters allow us to change an image so that it will look "better" to other people, and often people choose to show happy moments, making it look like their life is great all the time. This version of their lives does not reflect reality, because they are choosing to leave out the times when things are not so great, and a lot of the moments they do show might be staged.

Keep in mind when going through social media that what you're seeing is not reality, it's just what other people want you to see.

Mute, block, report

Almost every social media platform has a mute, block, or report function. If there's a social media account who is acting abusive towards you or someone else, know that you don't need to keep following that person. You are in control of who you interact with online.

If someone is sharing something you don't want to see, mute them. If they are being abusive or bullying you or another user, block them and report them to the social media site. Everyone deserves respect online, and you should only engage with the people you want to engage with.

Learn more about cyberbullying, how to avoid it, and what to do if it happens to you here.

Think about what you're sharing

Be careful when it comes to what you say and share online. Try to avoid posting things in the heat of the moment. Instead, draft your post and then wait a few hours. If you still want to share it, then hit publish.

Once something is posted online, anyone can find it. This is especially true for anything that goes viral within a few hours of posting. Even after deleting the post, it might still be possible for someone, such as a future employer, to find it through search engines. This is an important thing to keep in mind before posting online.

Remember, if something is not okay to say in person, then it's not okay to say online. Treat others with respect and dignity, and everyone will have a much better time.

Take regular breaks

It's important to take regular breaks from social media. If you take time to step away, you will enjoy your time online a lot more. Make a point to put your phone away every now and then and do something else, whether that's going for a walk with a friend, reading or watching something, or doing an activity like yoga or running.

Try to resist the urge to post on social media for a whole day and see what that's like. Think about the things you would normally share and whether or not they're important or if it's a good idea. Taking time to think about the way you use social media will help you to decide if you need to cut down.

How to do a digital detox

If you want to reduce screen time or take a few days away, it helps to start off by understanding the way you use your phone at the moment.

Track your usage

Download an app or take a look at your settings to track the way you're using your phone. A tracker app can tell you how many times you unlocked your screen, what apps you use the most, and how many hours you spent on your phone overall. You might be surprised at the results, and it can help you to work out which apps you need to cut down on the most.

Set yourself a time limit

Once you know how long you're spending on certain apps and websites every day, think about how long you would like to spend on them. Set yourself a time limit, whether that's restricting the number of hours you spend online in a day, or only allowing yourself to use certain websites at certain times of the day.

This can be difficult, but if you stick with it, you will find it gets easier over time.

Find other things to do

Find other ways to fill your time when you're trying to stay off your phone or computer so that you won't be tempted to pick it up again. Try and do an activity that requires attention so that you're less likely to be distracted, and consider removing your phone or laptop from the room while you're doing it.

Knowing what you're going to do will make it a lot easier to stay away.

Work on your routines

Is your phone the first thing you look at in the morning and the last thing you look at before bed? Try to change your routines so that your phone is not the first and last thing you reach for at the beginning and end of the day.

In the mornings, decide how long you want to wait before looking at your phone, or pick at least 3 other things to do before you start browsing social media. At night, it's a good idea to stop looking at screens at least one hour before you go to bed. Try doing yoga, reading a book, writing, or chatting to a family member instead.

Build offline connections

If you spend a lot of your time talking to friends online instead of in person, try to change that. Encourage your friends to meet you for a walk, visit their house, or think of another way you can spend time with each other instead of messaging them. When you are together, really pay attention to them instead of browsing on your phone. Social media can be great for keeping in touch with someone, but building connections in person is what makes a good friendship.

Talk to someone

If the time you spend online is getting you down, talk to someone about how you feel, such as a parent, guardian, or another trusted adult.
To find out more about Internet safety and wellbeing, visit WebWise.ie for information, advice, and free resources.

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Published: 23 November 2018 So much of our lives are spent online. This is where we communicate with other people, share information about ourselves, learn more about others, and build connections. More and more of our day-to-day lives and interactions have become dependent on technology, and we have now reached a stage where it's hard to ever imagine our lives without it.

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ShoutOut aims to improve the lives of LGBTQ+ people by delivering educational and capacity-building workshops to secondary school students, teachers, parents, youth workers and workplaces on queer issues.

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Mindfulness and the Art of Chocolate Eating

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Mindfulness and the Art of Chocolate Eating