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Oide - Supporting the Professional Learning of School Leaders and Teachers in Ireland

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Supporting the Professional Learning of School Leaders and Teachers in Ireland

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Oide - Supporting the Professional Learning of School Leaders and Teachers in Ireland

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Supporting the Professional Learning of School Leaders and Teachers in Ireland

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This is a series of 9 webinars on dyslexia in Irish second level schools. With dyslexia affecting approximately one in ten people, there are many thousands o…

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Anxiety is a feeling of worry or fear that everyone experiences at times.

You can feel anxious or worried when you are concerned about something you are experiencing or that is about to happen. For example, a test, speaking in public, a job interview or a social occasion.

Feelings of anxiety are your body's natural reaction to some stressful or dangerous situations. They focus your attention and can help you react. A healthy amount of anxiety is OK and can keep you safe.

But anxiety can sometimes build up over time and be difficult to manage.

Our tips to help with anxiety can help you manage and reduce feelings of anxiety.

Signs of anxiety

Anxiety affects different people in different ways.

Anxiety can affect how you think, feel and behave, including:

being on edge, restless or irritable

feeling a sense of dread

difficulty concentrating or making decisions

repeatedly checking things or seeking assurance from others

avoiding situations or putting off doing things you are worried about

an increase or decrease in your appetite or craving junk food

loss of interest in sex

Physical signs of anxiety can include:

dizziness

sweating

shortness of breath

trembling

headaches

tummy aches or diarrhoea

tiredness

sleep problems

nightmares

teeth-grinding or jaw clenching

a strong, fast or irregular heartbeat

pins and needles

a dry mouth

muscle tension or neck and shoulder pain

a flare-up of another health problem, for example, dermatitis or asthma

Signs of anxiety can be mistaken for a physical illness. Talk to your GP if you are concerned about any of these signs.

If your anxiety has been going on for a while or getting worse, you may need to talk to someone else.

Causes of anxiety

What causes one person's anxiety may not create the same response in someone else. Anxiety can be brought on by different situations or experiences.

Anxiety can be an understandable response to a stressful event in your life, for example:

Sometimes it can be difficult to know what is making you anxious. This can be upsetting or stressful. If you learn to recognise what is making you anxious, it can help you deal with the uncertainty.

Anxiety can also be part of stress.

Tips to help with anxiety

There are many things you can try to help you learn how to manage feelings of anxiety.

Every day, for at least 2 weeks, make a note of how you are feeling at different times of the day.

Rate your anxiety on a scale of 1 to 10 and note:

where you were

who you were with

what you were doing

what you were thinking

This will help you see what situations are most likely to make you anxious. Think of anything you might be able to do to make these situations easier.

Make a list of the things you are anxious about. If you think there are things you can do to help with them, write a plan.

Include in your plan:

what you can do about it

how you can do it

when you will do it

If there are things you can do, do them as soon as possible or set a time for when you can. Start with the small or easiest ones first. Gradually build up to facing your bigger problems or fears.

If the anxiety returns, remind yourself that you have either taken action or have a plan in place.

If you don't stick to your plan, don't be too disappointed. Focus on small achievements.

Manage your screen time

Screen time is the time you spend looking at a device such as a phone, tablet, computer, games console or TV.

Screen time can take up time that could be spent outdoors, socialising or being physically active. It can also expose you to stress, bullying or negativity through social media.

To help manage your screen time:

make screen free zones in your home, for example, the bedroom

turn off or limit notifications on your phone

avoid using screen time when you're bored or stressed

avoid screen time during meals or when you are with family or friends

swap screen time for healthier alternatives

manage your social media apps and feeds

If your worry is overwhelming, set aside an amount of 'worry time' to go through your worries each day.

Try 15 to 30 minutes each day to start with. When the time is up, focus your thoughts on other things until tomorrow.

Challenge unhelpful thoughts

Negative thought patterns can make anxiety worse. They can lead to unhelpful feelings and actions.

Do not accept a negative thought as a fact, challenge it.

Ask yourself:

what is the evidence for and against your negative thought?

are there other ways you can look at this situation?

if you were to be positive about the situation, how would you view it?

Try to change a negative thought for a more helpful one. Sometimes you will be able to, but it is OK if you cannot
Change your thinking and improve your mental health

Talk about your feelings

If you feel anxious, it can help to talk to a friend or family member about how you feel.

Telling someone about how you are feeling can help to make things clearer for you. It can help you understand why you are feeling anxious and to get help with how to manage it.
How to talk to someone about what's troubling you

Breathing exercises

Breathing exercises can help your mind and body get control of a difficult situation. They only take a few minutes to do and can help you manage strong emotions and reduce stress.
Relaxation tips and breathing exercises

Mindfulness

Mindfulness teaches you to become aware of the present moment. This helps you enjoy things more.

You can learn to not react or become overwhelmed by what's going on around you by doing mindfulness. Instead, you notice your thoughts, feelings and sensations.

Mindfulness can be an easy activity you can fit into your day.
How to practice mindfulness

Anxiety can make you feel more tired than usual. It can also make it more difficult to get or stay asleep.

Sleep is important for mental health. It helps you to think clearly and gives you the energy to deal with problems.

Most people need 5 to 9 hours sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone's different.
Tips for better sleep

Healthy eating

What you eat can make a difference to your mental health. A diet rich in foods such as fruit, vegetables, whole grains, nuts and seeds can boost your energy and mental health.

Healthier food choices can improve your mental and physical health.
8 healthy eating tips to improve mental health

Physical activity

Physical activity can help you sleep, relax and feel better. It can help reduce stress and burn off anxious energy. It can also be a good way to meet people and get more involved in your community.

Any activity is useful, as long as it is suited to your ability and you do enough of it. Find something that you enjoy doing. This will help keep you motivated to do it every day.
Physical activity and your mental health

Alcohol and anxiety

Alcohol affects your mental health and can make anxiety worse in the long-term. Some people call the effects of alcohol the next day ' the fear'. This is when you feel you have done yourself some lasting damage after a night of drinking.

Using alcohol to cope with difficult feelings can create long-term problems, including addiction.

Cutting back on alcohol can make you feel better physically and mentally.
Tips for drinking less

Self-help resources for anxiety

Clear Fear app

A free app that helps you manage the symptoms of anxiety.

Get Clear Fear from the App Store

Get Clear Fear from Google Play

Mindshift CBT app

A free app that helps you reduce worry, stress and panic. It is based on cognitive behavioural therapy (CBT).

Get Mindshift from the App Store

Get Mindshift from Google Play

Headspace app

An app that teaches meditation and mindfulness skills.

Get Headspace from the App Store

Get Headspace from Google Play

Minding your Wellbeing Programme videos

Five videos that help you learn more about mindfulness, gratitude, self-care and resilience.

Watch the Minding Your Wellbeing Programme videos

Stress Control course

For many people, stress can include or be linked to feelings of anxiety or low mood.

Our 'Stress Control' course can help you learn stress management skills.
StressControl.ie
When to talk to someone else

If you have tried our tips and the self help resources but you think you need extra support, it may help to talk to someone.
Organisations that provide mental health services
Text About It

Text About It is a free, 24/7 service, providing everything from a calming chat to immediate support for your mental health and emotional wellbeing.

Free-text HELLO to 50808 for an anonymous chat with a trained volunteer, any time.
textaboutit.ie
Samaritans

Samaritans services are available anytime, for confidential and non-judgemental support.

Freephone Samaritans on 116 123
jo@samaritans.ie
samaritans.ie

Worried about someone else

If you notice someone is struggling with their mental health, this can be worrying. You may not know what to do.
How to help someone experiencing mental health issues

Talk to a GP or mental health professional if:

you are finding it hard to cope

anxiety is having a negative affect on your day-to-day life

your anxiety has been going on for a while or getting worse

Ask for an urgent appointment if you are in crisis.
Generalised anxiety disorder Social anxiety (social phobia)
If you feel you are going to harm yourself or someone else, get help as soon as possible from:

If you go to an ED, it can help to bring someone with you.

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Anxiety is a feeling of worry or fear that everyone experiences at times. Find tips to help you manage and reduce feelings of anxiety.

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Home - Parentline - Helpline for Parents.

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2022 was a once again a very busy year for Parentline. There were almost 6,000 calls made to the helplines. Parents sought support and information and guidance on many issues with areas such as school refusal, school related issues, bullying, anxiety, anger and aggression, teenage issues and postnatal depression being particularly mentioned by parents.

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The Irish Childhood Bereavement Network

The ICBN is a member organisation. Members share a vision that all children and young people, together with the adults in their lives, can easily access a choice of high quality local and national information, guidance and support to enable them to manage the impact of death on their lives.

Tuesday, March 7th, 2023

The Professional Certificate in Children and Loss (Level 9) are now accepting applications for 2023/2024.The course aims to equip professionals who work with children/adolescents with the skills to understand and support them when grieving. When a child experiences loss, either through death or a parental separation, their needs are often misunderstood or overlooked. Children may

Tuesday, January 24th, 2023

For 2023, the Irish Hospice Foundation have a number of workshops focusing on childhood and adolescent loss and bereavement. They are aimed at professionals and volunteers who work with children and who would like to understand more about loss and grief. They will be delivered online. These workshops book out fast so if you

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The ICBN is a member organisation. Members share a vision that all children and young people, together with the adults in their lives, can easily access a choice of high quality local and national information, guidance and support to enable them to manage the impact of death on their lives.

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The Sleep Programme - Promoting Positive Sleep Habits with Young People

A team of inter-agency professionals based in Arklow, Co. Wicklow, including our own East Wicklow Youth Service, developed a practical tool for addressing the issue of sleep deprivation with young people.

The Sleep Programme is recommended for young people aged 12 - 14 as an education and prevention programme. The Sleep Programme provides teachers and youth workers with the tools to support young adults improve or maintain their sleep routine.

The programme sets out ways to prevent sleep becoming a problem. It addresses areas like stress, diet, physical activity, drug and alcohol use in young people and encourages changes to poor sleep hygiene. The programme aims to provide practical information for young people, which they can then implement in their day to day lives.

The resource was funded by the National Youth Council of Ireland's (NYCI) Connected Communities programme.

Download the 'The Sleep Programme' here

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Promoting positive sleeping habits with young people

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The Central Applications Office (CAO) processes applications for undergraduate courses in Irish Higher Education Institutions.

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Reach out for any reason, anytime. Childline is always here for every child and young person. Childline Ukrainian Services Childline Ukrainian Services Free Phone 1800 666666 Live Chat - it's easy! Info & Advice How I Feel Friends Home & Families Sexuality & Relationships Bullying, Abuse, Safety and Your Rights Education & Work About Me [...]

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Children and Young People's Services Committees (CYPSC) are a key structure identified by Government to plan and co-ordinate services for children and young people in every county in Ireland. The overall purpose is to improve outcomes for children and young people through local and national interagency working.

CYPSC are county-level committees that bring together the main statutory, community and voluntary providers of services to children and young people. They provide a forum for joint planning and co-ordination of activity to ensure that children, young people and their families receive improved and accessible services. Their role is to enhance interagency co-operation and to realise the national outcomes set out in Better Outcomes, Brighter Futures: the national policy framework for children and young people 2014 - 2020. CYPSC: Shared Vision, Next Steps provides the road map for the further development of the CYPSC initiative over the period 2019 - 24.

Informed by a universal approach the ultimate goal is to improve outcomes for all children and young people in Ireland. Watch our short explainer video.

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children and young people's services committees

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Children and Young People's Services Committees

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Children and Young People's Services Committees - Interagency working to improve the lives of children, young people and families in Ireland.

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30 November: Children are victims of coercive control in their own right - according to children's charity Barnardos. As part of the 16 Days of Activism against Gender-Based Violence 2023, Empower Kids Project and Barnardos are raising awareness of the impact coercive control on children.    The Empower Kids Project, is part of Barnardos' National Childhood Domestic Violence and Abuse

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Barnardo's is a children's charity that protects and supports children and young people in Ireland who need us.

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Childline is Ireland’s 24-hour national listening service for all children and young people (under the age of 18) in Ireland.

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In early grief many people have strong feelings such as loneliness, worry and upset. But most people find their way through their grief with the support of friends and family.

If you need more support, there are organisations that provide:

helplines

bereavement self-help resources and support

support for people bereaved by suicide

counselling

You can continue to get support in a way that you are comfortable with. Many organisations offer both online and in-person support.

Helplines that offer bereavement support

Irish Hospice Foundation Bereavement Support Line

A confidential space for people to speak about their experience or to ask questions relating to the death of someone.

Freephone 1800 807 077 - Monday to Friday, 10am to 1pm
hospicefoundation.ie
Barnardos Helpline

Bereavement information and support for children and families.

Phone 01 473 2110 - Monday to Thursday, 10am to 12pm
barnardos.ie
Childline (ISPCC)

Ireland's 24-hour national listening service for young people up to the age of 18. Calls and messages are answered by staff and volunteers who are trained to listen to children and young people.

Freephone 1800 666 666 any time

Text 50101 - 10am to 4pm every day

Chat online anytime at childline.ie

Pieta

Free individual counselling, therapy and support for people who have been bereaved by suicide and for people who are thinking about suicide.

Freephone 1800 247 247 any time

Text HELP to 51444 - standard message rates apply

Samaritans

Emotional support for anyone who is struggling to cope or needs someone to listen without judgement or pressure.
Freephone 116 123 any time jo@samaritans.ie samaritans.org
Text About It

Text About It is a free, 24/7 service, providing everything from a calming chat to immediate support for your mental health and emotional wellbeing.

Free-text HELLO to 50808 for an anonymous chat with a trained volunteer, any time.
textaboutit.ie
Organisations that offer bereavement resources and support

The 'Bereavement: When someone close dies' booklet describes practical and emotional issues that you may face when someone close dies.
Bereavement: When someone close dies (PDF, 3.4 MB, 57 pages)
This booklet and other free leaflets on grief from the HSE and the Irish Hospice Foundation are available to order or download:

1. Visit healthpromotion.ie

2. From the Search by topic list, select 'Bereavement'.

The Irish Hospice Foundation

Information and resources for coping with grief in children, adolescents and families, including:

podcasts on grief and loss

guided practices on grief

videos on understanding loss and grief

hospicefoundation.ie
Widow.ie

Provides information and self-help resources for widows, widowers and bereaved life partners.

Organisations for bereaved parents and families

Anam Cara

Supports parents after bereavement by signposting to services and providing information evenings in the community throughout the country.
anamcara.ie
Féileacáin

Provides support to anyone affected by the death of a baby during or after pregnancy.
feileacain.ie
Pregnancy and Infant Loss Ireland

Provides information for bereaved parents and healthcare staff about pregnancy and infant loss.
pregnancyandinfantloss.ie
FirstLight

Provides crisis intervention and free professional counselling services to bereaved parents and family members who have suddenly lost a child up to 18 years.
firstlight.ie
A Little Lifetime Foundation

Provides information and support to bereaved parents and families.
alittlelifetime.ie
Organisations for bereaved children

Barnardos

Specialist bereavement service where children and young people are supported to grieve. Provides information on grief in children, adolescents and families and free e-books.
barnardos.ie
The Irish Childhood Bereavement Network

Information and resources for coping with grief in children, adolescents and families.
childhoodbereavement.ie
Rainbows

Supports children and young people with bereavement or parental separation.
rainbowsireland.ie
Supports for people bereaved by suicide

HUGG

Information and support groups for anyone over 18 years who has lost a loved one to suicide. Services are provided by people who have been bereaved by suicide.

Pieta

Free individual counselling, therapy and support for people who have been bereaved by suicide and for people who are thinking about suicide.

Freephone 1800 247 247 any time

Text HELP to 51444 - standard message rates apply

The Suicide Bereavement Liaison Service

Free, confidential service that provides assistance and support after the loss of a loved one to suicide. The liaison officer can meet with a bereaved family as a group or individually.

They can answer questions about some of the difficult practical issues following a death by suicide. They also provide guidance or assistance in accessing a therapeutic service, or even just to talk with someone locally about what has happened.

This service is provided by these agencies:

Clare Suicide Bereavement Support

Support for individuals, families and communities in Clare who are bereaved by suicide.
claresuicidebereavementsupport.com
Counselling services

Talk to your GP about counselling services.

If you are over 18 years of age and have a medical card, they can refer you for free counselling through the National Counselling Service (NCS).

You can also access counselling privately.

You can find qualified counsellors who specialise in bereavement, loss and grief through:

Related content
Coping with grief after bereavement or loss Children and bereavement Supporting someone who is grieving

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Most people find their way through their grief with the support of friends and family. If you need more support, find organisations that can help.

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Rainbows Ireland - Supporting Children with Bereavement and Parental Separation

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Rainbows is 35 years in Ireland. We have learnt a lot from children and young people and what their concerns and worries can be. The focus of every session is on children/young people and is not on adult issues.

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The 'Role Models in pSTEM: You can be what you can see' project was created to highlight positive role models for young women in the subjects of physics, mathematics, computer science and engineering. By creating videos for use in classrooms and on social media, the project hopes to make more young women aware of the very many career paths and opportunities available to them by pursuing these subjects. Following the UNESCO framework of factors influencing girls' and women's participation in STEM, the interviews explore the backgrounds and influences of each of the role models and highlight what they enjoy about what they do.

A handbook and slide deck are available for teachers to download and use in tandem with the videos.

Sharon Sweeney is a fashion designer who runs a small business that creates bespoke pieces that are ethical and sustainable - using organic, deadstock and recycled fabrics. At the National University of Ireland, Galway, she studied Environmental Science and worked in a lab for a short time before travelling to America where she studied part-time for a course in Fashion, and it was from that experience she realised her passion for design. She returned to Ireland and began studying part time for a diploma at the Grafton Academy of Fashion Design. She now draws from both her design and science background to not only create slow fashion, but also to create awareness around the damaging effects the fast fashion industry has on the environment.

NUALA CRIMMINS

Nuala Crimmins is a Partner in Grant Thornton Ireland, where she is Head of Insurance. Having studied Actuarial and Financial Studies in UCD, Nuala went on to work in a variety of roles across the insurance sector, in Ireland and internationally, spanning areas such as regulation, pricing & product development, project management and internal audit.
Project Leads:
Dr Aoibhinn Ní Shúilleabháin, UCD School of Mathematics & Statistics

Dr Catherine Mooney, UCD School of Computer Science
Project Funders:
HEA Gender Enhancement Fund

Institute of Physics
Project Partners:
WITS Women in Technology & Science

Irish Science Teachers Association

Irish Mathematics Teachers Association

Irish Applied Mathematics Teachers Association

Engineering & Technology Teachers Association

Institute of Guidance Counsellors

CESI (Computers in Education Society of Ireland)

Engineers Ireland

INGENIC Irish Network for Gender Equality in Computing

Third Level Computing Forum

Ireland ACM Special Interest Group on Computer Science Education

FutureNeuro the SFI Research Centre for Chronic and Rare Neurological Diseases

Videos created by: Stand Out Films
https://www.standoutfilms.ie/

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The 'Role Models in pSTEM: You can be what you can see' project was created to highlight positive role models for young women in the subjects of physics, mathematics, computer science and engineering.

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Resources Expert resources to support children, young people and parents with life's challenges. Resources Expert resources to support children, young people and parents with life's challenges. I need help I am looking for parenting advice or tips I am worried about a child's safety or welfare Child Protection Young People Schools & Colleges Find a ...

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Handy for TY guidance, Green schools etc

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As an educational leader, you can be part of the solution and help create a better world for future generations.

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The HSE Education Programme supports teachers to promote Wellbeing in schools. We offer training on various programmes and resources which will support teachers in promoting Wellbeing in their school. These supports are offered at both primary and post-primary level.

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Classroom Resources

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Welcome to FUSE Post-Primary. We are delighted that your school is participating in our programme. We hope that both you and your students will find FUSE and