Information
Dealing with anxiety
Self-care practices like talking to someone, mindfulness, exercise, and sleep can help reduce anxiety, but understanding the root cause is key for long-term relief.
Habits to help you study effectively
What you do before, during and after your study sessions is important.
How to cope with panic attacks
Panic attacks can happen suddenlly. Learn strategies for managing panic attacks as they occur, as well as long-term treatment options for frequent episodes.
How to create a study space at home
It’s important when studying for exams to have our own space, which isn’t always easy. Here are some tips which might be useful.
How to deal with a panic attack
Tips on how to deal with and manage a panic attack.
How to deal with disappointing grades
Disappointing grades can be tough to deal with, but there are ways to handle the disappointment.
How to eat to support yourself during exam time
Nutritious meals and snacks are important for fuelling brain power around exam time.
How to handle exam stress
Preparing for exams can be stressful at the moment but there are some things that may help.
How to know if you are having a panic attack
Tips on how to recognise if you are having a panic attack.
How to manage anxiety
Expert tips on how to recognise, manage and minimise anxiety.
How to recognise anxiety?
Information and tips on how to recognise anxiety when it occurs.
How to support a friend doing exams
Find out how you can support a friend during exam time.
Panic attacks
Panic attacks are sudden, intense episodes of fear and anxiety. Understanding their triggers and seeking support can help you manage or eliminate them.
Using breathing exercises to help anxiety
Breathing exercises can help reduce anxiety and stress, offering quick relief and long-term benefits when practised regularly.
What can you do about anxiety?
Tips on what you can do to deal with and manage anxiety in your life.
What is anxiety?
Anxiety, stress, and worry are all related but distinct experiences that affect how we think and feel. Learn more about how to cope with persistent anxiety.
What is Generalised Anxiety Disorder?
In GAD, excessive anxiety does not match the actual level of threat. Learn about treatment options and coping strategies for effective symptom management.
What is procrastination and how can you overcome it
If you are struggling to get things done, here are some tips on overcoming procrastination.
What is Social Anxiety Disorder (SAD)?
Social Anxiety Disorder can cause intense fear of judgement in social situations. Learn more about treatment options that can help manage symptoms.
Real life stories
Anxiety and careers
Saoirse shares how she overcame her anxiety and found a career that brings her joy. Learn about how you can find joy outside of school now.
Anxiety and the power of perception
Robert shares how he overcomes his social anxiety everyday by changing his perception and taking control of his choices.
How I found my studying style for the leaving cert
Caoimhe shares what she found helpful while studying for the Leaving Cert.
How I managed stress while facing exams
For Susan, overcoming exam stress meant facing her fears, focusing on her future, and envisioning success beyond graduation.
Living with panic
A spunout contributor shares their experience with panic attacks and gives their tips on how to deal with them.
Practical CBT skills I use to help with panic attacks
Laura looks at how Cognitive Behavioural Therapy works and some skills to practice day to day to help your mental health.
Recognising and learning about my anxiety
Jasmine talks about her personal journey to learn more about managing her anxiety and how you can find help and support today.
Young people give their tips for tackling anxiety
We chatted to 3 young people about there tips and advice for managing and minimising anxiety.
ARCHES Recovery College
A Recovery College is an online and in-person community of people with experience of mental health difficulties; their family members,...
Arklow Springboard Family Support Service
Arklow Springboard Family and Support Service are part of the Daughters of Charity Child and Family Service. They use a...
Aware
Aware provides information and support services to people affected by mental illnesses such as depression, bipolar and mood-related conditions.
Ballymun Regional Youth Resource (BRYR)
Ballymun Regional Youth Resource is a youth organisation that operates in the heart of the Ballymun community, their purpose is...
Bedford Row Family Project Ltd.
One to one counselling/play therapy/family support for 6-28 yrs. Cost - what someone can afford. Support for families with people...
Carmha – Connection and Recovery in Addiction and Mental Health
Provides range of free professional counselling and peer-support services for people over 18 with addiction and mental health issues (Dual-diagnosis)
Carrigaline Family Support Centre
Carrigaline Family Support Centre is in the heart of the community of Carrigaline and serves the town and the community....
Childline
Childline is Ireland's 24-hour national listening service for all children and young people (up to and including the age of...
Clare Youth Service: Heads Up Clare
Supporting young people through a range of programmes. Offer one to one support, small group activities, issue based groups and...
Clarecare
Offers a variety of services to the local community. Provides family support services, parent supports and addiction services. Has locations...
Cork Counselling Services Ltd.
Cork Counselling service works with children, adolescents and families to provide quality counselling and psychotherapy. They offer individual counselling and...
Curam Counselling Services
Family and Community Centre offering supports and services to individuals, families and groups in the local community e.g. Low cost...
Dowdstown Counselling Service
Dowdstown Counselling Services aims to provie high quality, affordable counselling in collaboration with other agencies. Through our work we aim...
Dublin North, North East Recovery College
Dublin North, North East Recovery College provides recovery-based education for mental health recovery. Working in communities to become trauma-informed and...
Grow Mental Health
Grow Mental Health provides support and education around emotional and mental wellbeing; free online support groups; and around the 12...
Helplink Mental Health
Helplink Mental Health's mission is to provide accessible, free or low cost mental health services; locally, nationally and internationally, 7...
Helplink Mental Health Galway
Helplink Mental Health's mission is to provide accessible, free or low cost mental health services; locally, nationally and internationally, 7...
Helplink Mental Health Mayo
Helplink Mental Health's mission is to provide accessible, free or low cost mental health services; locally, nationally and internationally, 7...
HSE Find a GP
The HSE's 'Find a GP' can help you get contact information for GPs in your area. If you are having...
HSE National Counselling Service
The National Counselling Service (NCS) provides free counselling to people age 18 or older who experienced childhood abuse or neglect....
HSE Your Mental Health
HSE Mental Health Supports provide a list of mental health supports, phone lines, services, apps and more for those dealing...
Innovation Recovery College
The Innovation Recovery College is an online education resource to support people recovering from mental health difficulties or for those...
Irish Association for Counselling and Psychotherapy (IACP)
IACP provides a directory of therapists that provide their paid services across Ireland.
Jigsaw
Jigsaw is a nationwide charity that offers free therapy to young people between the age of 12-25, as well as...
Jigsaw Cork
Jigsaw Cork provides a free and confidential service for young people in Cork City and County between the ages of...
Jigsaw Donegal
Jigsaw is a national organisation that aims to promote the mental health of young people. Jigsaw provides a free and...
Jigsaw Dublin 15
Jigsaw Dublin 15 provides a free and confidential service for young people between 12 and 25 years old. Jigsaw aims...
Jigsaw Dublin City
Jigsaw Dublin City provides a free and confidential service for young people between 12 and 25 years old. Jigsaw aims...
Jigsaw Dublin South-West
Jigsaw Dublin South West provides a free and confidential service for young people between 12 and 25 years old. Jigsaw...
Jigsaw Galway
Jigsaw supports young people with their mental health by providing early intervention supports. This free one-to-one service is provided by...
Jigsaw Kerry
Jigsaw supports young people (12-25 years) with their mental health by providing early intervention supports. This free one-to-one service is...
Jigsaw Meath
Jigsaw supports young people with their mental health by providing early intervention supports. This free one-to-one service is provided by...
Jigsaw Offaly
Jigsaw is a national organisation that aims to promote the mental health of young people. Jigsaw provides a free and...
Jigsaw Roscommon
Jigsaw is a national organisation that aims to promote the mental health of young people. Jigsaw provides a free and...
Jigsaw Tipperary
Jigsaw is a primary youth mental health provider in Ireland for people aged 12-25. Aims to achieve better mental health...
Jigsaw Wicklow
Jigsaw Wicklow provides a free and confidential service for young people in county Wicklow between 12 and 25 years old....
Jigsaw- Laois/Offaly
Jigsaw Laois/Offaly provides a free and confidential service for young people in Laois & Offaly between 12 and 25 years...
Jigsaw- North Fingal
Jigsaw North Fingal provides a free and confidential service for young people between 12 and 25 years old. Jigsaw aims...
Kerry Adolescent Counselling Service
One to one counselling and psychotherapy service for adolescents aged 12-20. Service users welcome to make a donation, with the...
Kerry Diocesan Youth Service (KDYS)- Counselling Service
Leading youth organisation in the south west. Youth based, youth focused organisation. Create opportunities to expand the lives of young...
Lesbian Line
Lesbian Line provides support from female-identified (LGBTQIA+) volunteers that run events, courses & training. Currently all online.
LGBT Ireland
LGBT Ireland provides the National LGBT Helpline, Transgender Family Line, Online Chat Service, Telefriending and Peer Support Groups.
Limerick Youth Service
Leading provider of youth work in Limerick, education, training, employability and volunteering opportunities for young people. Supports several diverse youth...
Local counselling services
A range of local, community-based services providing affordable professional counselling to children and adolescents, adults or both. Available in: Dublin...
Local services for Travellers
Local services which work from a culturally inclusive framework which respects Traveller culture, identity, values and norms. Available in: Donegal...
Local suicide prevention and bereavement services
Local services designed to help those in any way impacted by suicide, providing suicide awareness, as well as support for...
Mayo Recovery College
This unique service aims to support, maintain and promote positive mental health in the community and to foster hopeful positive...
Men’s Aid
Men's Aid support male victims of domestic abuse and/or coercive control. They have a confidential helpline, and a counselling/ peer...
Men’s Development Network
Men's Development Network provides various support to men such as one-to-one and group work, training, phone line support, and awareness...
Mental Health Ireland
Mental Health Ireland (MHI) provides a range of services, supports and information to individuals and communities around the country to...
Mindspace Mayo
Mindspace Mayo provides free and confidential support in person for young people aged 12-25 in Mayo.Our centre in the Market...
MyMind
MyMind provides professional counselling and psychotherapy, face-to-face or online, without waiting lists or need to referral. Face-to-face appointments are available...
Parentline
Parentline is a national, confidential helpline that offers parents support, information and guidance on all aspects of being a parent...
Pieta
Pieta provides emergency 24/7 text and phone line, online or in-person counselling and wider supports for those at risk of...
Pieta Balbriggan
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Ballina
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Ballyfermot
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Belong To
Pieta provides free crisis counselling services within BeLonG To Youth Services in Dublin City Centre and across Ireland for young...
Pieta Blakestown & Mountview Youth Initiative
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Carrickmacross
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Cavan
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Clones
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Cork
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Dublin South
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Galway
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Kerry
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Louth
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Midlands
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Midwest
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Monaghan
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Northwest
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Roscrea
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Sligo
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta South East
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Swords
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Virginia
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta West
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta West Cork
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Pieta Wexford
Pieta provide a range of services nationally to people who are experiencing thoughts of suicide, those who engage in self-harm,...
Recovery College South East
The recovery college south east provides educational workshops for people who are experiencing mental health and addiction challenges. The workshops...
Samaritans
Samaritans provide a 24-hour freephone number for anyone experiencing difficulty or who needs to talk.
Shine
Shine provides support, resources and advocacy for people experiencing serious mental health diagnoses and mental ill health.
Skerries Youth Support Service
Skerries Youth Support Services (SYSS) is a youth-focused community organisation which offers support to local young people and their families...
Social Anxiety Ireland
Social Anxiety Ireland provides those who experience social anxiety with the tools necessary to alleviate their distress and functionally engage...
Solace Café Cork
Solace Café Cork, is a free out of hours mental health service offering peer-support in the community when other services...
Space from Anxiety programme
The Space from Anxiety programme is run by ISPCC held on the digital platform, SilverCloud and is free for people...
spunout academy
spunout academy is a free online learning space for building knowledge and skills that support your mental health and emotional...
St. Patricks Mental Health Services
St. Patricks Mental Health Service telephone and email service is staffed by experienced mental health nurses 9-5 Monday to Friday...
Suicide or Survive
SOS endeavours to challenge the stigma attached to mental illness and provide a range of educational and therapeutic programmes that...
Supporting an Anxious Child or Teen programme
The Supporting An Anxious Child or Teen programme is run by ISPCC and delivered via the SilverCloud platform. The programme...
Switchboard
The Switchboard helpline provides confidential and non-judgmental listening, support and information services for Ireland's LGBTQIA community.
TeenLine
Teenline provides a 24-hour active listening service for young people up to the age of 18 in Ireland.
Text About It
Text About It is a free, anonymous, 24/7 messaging service providing everything from a calming chat to immediate support for...
Togetherall
Togetherall is a digital mental health support service which is available online, 24/7, and is completely anonymous so you can...
Traveller Counselling Service
The Traveller Counselling Service provide a free independent culturally appropriate counselling service which is specially set up for Travellers aged...
Turn2Me
Turn2Me provides an online 3 tiered approach to supporting mental well-being to people aged 18 years and over. It includes...
Your Mental Health information line
The Your Mental Health information line provide information on the mental health supports and services available to you and how...
Books, podcasts, and apps
Clear Fear
The Clear Fear app uses CBT based strategies to help reduce symptoms of anxiety by helping you learn strategies like breathing and relaxation techniques.
Connections: Conversations worth having
Mental health charity, Suicide or Survive, host a variety of important conversations as they talk to communities about stigma and mental health from the lens of lived experience.
Finch: Self-care Pet
Finch: Self-care pet is an app that sets users with daily self care exercise targets for creating and maintaining healthy habits.
Flo
The Flo app helps people track their periods, understand and monitor their cycles better and get pregnancy updates if you're expecting.
Grow Mental Health podcast
The Grow Mental Health podcast programmes explore different aspects of our lives to help build resilience and shared experience around mental health.
HSE Health and Wellbeing podcast
The HSE's Health and Wellbeing podcast explores a wide range of health topics with insights on how to manage our own health, access supports and achieve healthy outcomes in our communities.
Insight Timer
Insight Timer is an app with lessons on how to meditate and learn mindfulness to reduce anxiety and stress as well as helping you sleep better.
Managing social anxiety : a cognitive-behavioral therapy approach : workbook
Managing Social Anxiety by Debra A. Hope, Richard G. Heimberg, and Cynthia L. Turk provides CBT techniques to reduce anxiety, build confidence, and improve social skills
Mind over mood : change how you feel by changing the way you think
Mind Over Mood teaches cognitive behavioral techniques to help manage emotions, reduce anxiety and depression, and improve overall well-being by changing negative thought patterns.
Mindfulness : a practical guide to finding peace in a frantic world
Mindfulness: A Practical Guide to Finding Peace in a Frantic World by Mark Williams and Danny Penman teaches simple techniques to reduce stress, improve focus, and cultivate inner peace through mindfulness.
Mindfulness Coach
The Mindfulness Coach is an app that provides gradual, self-guided training programmes designed to help you develop a mindfulness practice.
Overcoming anger and irritability : a self-help guide using cognitive behavioural techniques
Overcoming Anger and Irritability is a CBT-based self-help guide offering practical techniques to manage anger, reduce frustration, and develop healthier emotional responses for improved well-being.
Overcoming anxiety: a self-help guide using cognitive behavioral techniques
Overcoming Anxiety is a CBT-based self-help guide offering practical strategies to challenge anxious thoughts, manage stress, and build resilience for lasting emotional well-being.
Overcoming Mood Swings
Overcoming Mood Swings is a CBT-based self-help guide offering strategies to manage depression and hypomania, stabilize emotions, and develop healthier thought patterns for lasting well-being.
Overcoming Social Anxiety and Shyness
Overcoming Social Anxiety & Shyness by Gillian Butler offers CBT-based strategies to manage anxiety, build confidence, and improve social interactions
Owning it: The Anxiety podcast
This podcast explores everything from what anxiety is and why it happens to us, how our brain works and why it's actually very normal to the various tools and techniques necessary for owning it.
Panic attacks : what they are, why they happen and what you can do about them
Panic Attacks by Christine Ingham explains what panic attacks are, why they occur, and how to manage them. It offers practical advice, coping strategies, and reassurance for overcoming anxiety.
Quiet the mind: an illustrated guide on how to meditate
Quiet the Mind is a visually guided introduction to meditation, offering simple techniques to reduce stress, improve focus, and find inner peace through mindfulness and breathing exercises.
SimpleStudy: Exams and Revision app
The SimpleStudy: Exams and Revision app is an all-in-one study planner and revision app for Irish students between 1st and 6th Year.
SuperBetter app
The SuperBetter app offers interactive games and self-care ideas to help you cope with your mental health and wellbeing.
The happiness trap pocketbook
The Happiness Trap Pocketbook offers practical ACT-based strategies to break free from negative thinking, manage emotions, and build a more fulfilling life through mindfulness and self-acceptance.
The Relaxation and Stress Reduction Workbook
The Relaxation & Stress Reduction Workbook by Martha Davis, Elizabeth Robbins Eshelman, and Matthew McKay offers practical techniques to manage stress, relax, and improve overall well-being.
When panic attacks: how to take control of anxiety and panic
When Panic Attacks by Dr. David D. Burns offers practical, drug-free techniques to manage anxiety and panic using cognitive behavioral therapy (CBT), helping readers regain control and confidence.
Where is my mind?
Where is my mind? is a podcast hosted by Niall Breslin exploring how we can better look after our heads and our hearts.
You OK? podcast
You OK? is a podcast from the national broadcaster, RTE. It has a series of conversations about support, discussions around our emotions and minding our mental health. You can listen to experts speak on mental health or try out their 5 minutes of mindfulness series.
Activities
54321 Grounding Technique
Grounding is a quick, easy way to refocus on the present moment by using your senses or simple mental exercises. Learn how to use grounding exercises to reduce stress in the moment.
Create a self-care routine
Self-care means actively supporting your overall wellbeing. Find practical tips for building self-care habits and overcoming common challenges to making self-care part of your daily routine.
Deep Breathing Exercise
Deep breathing helps reduce stress, lower blood pressure, improve focus, and promote relaxation by increasing oxygen flow and calming the nervous system.
Guided Mindful Meditation
Mindfulness meditation can help boost your mood, combat stress and improve your wellbeing. Take 5 minutes for yourself today and practice self-care with this guided meditation.
Journaling
Journaling is a great activity to try as it helps reduce stress, boosts self-awareness, and improves mood. It can help you process your emotions, track patterns, and enhance emotional well-being.
Progressive Muscle Relaxation Technique
Progressive Muscle Relaxation (PMR) is a technique that involves tensing and relaxing muscle groups to reduce stress, improve relaxation, and ease tension.
