Bullying can happen to anyone, and anywhere. It can happen in school, college, work, online and even at home. Bullying can have a devastating effect on a person’s mental health and self-esteem, and can make life miserable for the person who is being bullied. If you are witness to someone else being bullied, it can be difficult to know what to do, but there are ways that you can try to deal with bullies.

What are the signs that someone is being bullied?

What should I do if I see someone being bullied?

If you see someone being bullied, it can be difficult to step in for fear that the bully might begin bullying you. However, standing by and watching bullying happen is not the answer either. The more people who stand up to a bully, the less likely they are to continue.

Talk to them

If you think your friend or someone you know is being bullied, talk to them about it. Avoid questioning them too intently or asking them anything that might make them feel that they have done something wrong. Bring up the subject indirectly, giving them the option to talk about it or not. When they start to talk, listen carefully to what they have to say. If you are very concerned for their wellbeing, you should talk to a trusted teacher or family member who can do something more about it.

Show your support

If you see or know someone being bullied, let them know that you are there for them. Show them that they don’t have to deal with the bullying alone. Simply knowing that they have support around them will make them feel more confident.

Encourage them to talk

If you witness someone being bullied, suggest that they go talk to someone who can help stop it. If they find it too difficult, you could offer to go along with them for support. Sometimes the person might be afraid of reporting the bullying, perhaps out of fear or because they think it won’t make a difference. If this is the case and you are still concerned, you should report it to the appropriate person yourself. If the bullying is taking place online, this should also be reported using the report function.

Encourage them to look after their mental health

Bullying can have a significant impact on a person’s mental health. If you are worried about your friend’s mental health, encourage them to talk to someone about it, go for counselling or to contact a helpline such as 50808 listed below.

Direct them to support services

There are plenty of free and confidential support services available for those who are experiencing bullying. If your friend needs further support, ask them to consider contacting one of the services below.

Blood donation involves donating a small amount of your blood to a blood transfusion service. In Ireland, the organisation that handles all blood donations is known as the Irish Blood Transfusion Service (IBTS).

If you are aged between 18-65 and are generally healthy you may be eligible to donate blood. When you donate blood it is screened for viruses and toxins. If your blood is considered safe, it is then transported to hospital blood banks.

Reasons to donate blood

There are a number of resons why people donate blood, and every person who chooses to donate may have a different reason.

You could save a life 

Blood transfusions are lifesaving procedures, and hospitals need to have blood in supply when an emergency comes up. By donating blood, you could save someone’s life.

Your blood type may be in demand

It’s harder for hospitals to source rare blood types. O positive and A positive are the most common blood types in Ireland and AB negative is the least common.

It’s free to donate blood

It doesn’t cost anything to donate blood. You just need to make the time to go to the clinic to donate.

It’s a way of paying it forward

Some people who have benefited from blood donation like to give back to others.

It’s rewarding

Many people feel personally satisfied after donating blood.

Who can donate blood?

You can donate blood if:

The staff at the clinic will test your iron and will defer you if your iron is not high enough.

How can I find out if I am eligible?

You can take the eligibility quiz on the IBTS website to find out if you can donate blood.

Who is not eligible to donate blood?

Find out more on giving blood here.

Before donating blood

Before you donate your blood, there are a few steps to follow to make sure things go smoothly, including:

What happens at the blood donation clinic?

Some people may be nervous about donating blood for the first time. Knowing what to expect at the blood donation clinic can make it easier.

Registration

When you arrive at the clinic you will be asked to register with the IBTS. This involves giving your name, address, date of birth and phone number.

Providing health information

A doctor or nurse will ask you about your general health, any medicines you are taking, and about your sexual and travel history. You will also be asked if you have ever had blood transfusions done.

Filling out a questionnaire

You will then fill in a health and lifestyle questionnaire. It is important to note that all information given to the IBTS is considered confidential.

Testing for iron levels and infections

The doctor or nurse will perform a quick test of your blood to check your iron level. If your iron level is too low, you will not be allowed to donate blood. You may also be asked to contact your doctor for further testing and treatment of anaemia.

You will need to give consent for your blood to be tested for HIV, AIDS and other infections.

Donating your blood

You will then be brought to one of the donation beds. A nurse will insert a needle attached to a blood bag into your arm. The blood will then flow out of the needle into the bag. The bag is kept out of sight, so that you don’t feel ill looking at the blood.

A nurse or doctor will keep an eye on you throughout the donation. You should let them know if you feel pain or are unwell in any way. The bag will take 8-15 minutes to fill up.

Removing the blood bag

Once the bag is full, a nurse will remove the needle and put a dressing on your arm. You will be asked to put pressure on the arm for 2-3 minutes.

Getting a drink at the canteen

You will need to rest for a while before going to the canteen. At the canteen you will get a drink and light refreshments.

Leaving the clinic

The IBTS recommends that you remain in the clinic for at least 15 minutes after your donation.

What to do if you feel unwell after donating blood

There are a few things the IBTS will ask of you after donating

Feeling unwell soon after donating

If you feel faint or unwell once you leave the clinic, you should sit or lie down and place your head between your knees. Try to rest for 30 minutes.

If you still do not feel well after this, call the National Blood Centre on 01 4322800 or the Munster Regional Transfusion Service on 021 4807419. These lines are staffed by qualified doctors 24 hours a day.

Becoming unwell within four weeks of donating

If you become unwell within 28 days of donating your blood, you must let the IBTS know. They will need to find out if this will have any consequences for the person who has or will receive your blood.

For more information on what to look out for after donating blood, click here.

The life of the average young person can be stressful. The pressures of jobs, body image, relationships and finances are just some of the issues young people face on a daily basis, on top of work, school or college.

10 tips on how to reduce stress after a hard day

Deep breathing

Take a deep breath. Hold it. Now let it out… slowly. Try counting to 10 as you let out your breath. Feel the tension and stress flowing out of you with your breath. Repeat 3-10 times, as necessary.

Take a walk

Try walking outside for 20-30 minutes several times per week to alleviate stress and give your mind a boost. Walking boosts stress-busting endorphins. Brisk walking boosts endorphins, which can reduce stress hormones and alleviate mild depression.

Get outdoors

Linking with walking, getting some fresh air and spending time in nature has been linked to stress reduction and also improved memory and attention. Also leave the phone at home it’s good to disconnect from the outside world and clear your head.

Read

It can relax your body by lowering your heart rate and easing the tension in your muscles. Reading can reduce stress by up to 68%. It also works better and faster than many other stress reducing techniques.

Meditate

Sit somewhere quiet, close your eyes, relax, and focus on your breathing. When things pop into your head, just acknowledge them and allow them to leave, and then focus again on your breathing. Do this for as long as you can, and then take a couple of cleansing breaths, and get up a new person.

Laugh

Watch a funny movie/TV program or hang out with friends and family and you’re guaranteed to have a laugh.

Nap

Taking only a 20-30 minute nap can reduce the amount of stress hormones in the body as well as improving your focus and emotional stability.

Exercise

As mentioned before getting outdoors and walking is a great stress reliever. Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits. It pumps up your endorphins. Physical activity helps bump up the production of your brain’s feel-good neurotransmitters, called endorphins.

Music

Chill out and listen to your favourite music, Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.

Good diet

When we are stressed we often forget to eat well and resort to using sugary, fatty snack foods as a pick me up. Swap the junk foods for fruits and vegetables, also fish with high levels of omega-3 fatty acids have been shown to reduce symptoms of stress.

Find out more about dealing with stress at work, tips on avoiding exam stress, and getting a stress-free night’s sleep.

 

Bullying is the act of seeking to harm, intimidate, or coerce another person or people. Bullying is largely about power and about one person or a group wanting to feel more powerful than another or others perceived as vulnerable. If you are being bullied, this can be an extremely difficult situation but there is support available to help.

Bullying may be aimed at your sexual orientation, gender expression, ethnicity, colour, religion, appearance, disability, or anything the bully feels they can exploit to feel powerful over you. However, anyone can experience bullying and it can happen anywhere, including school, at home, at work, online and in your community. Bullying can take many forms. If you are being bullied, it is important to remember two things: it is not your fault, and it can be stopped. There is support available for those who are being bullied.

Am I being bullied?

Bullying is when someone uses their power over you to cause harm. To understand if you are being bullied, it is helpful to know about the different types.

Direct vs indirect bullying

Direct bullying involves verbal and psychological aggression, gestures, extortion and cyberbullying. The bully is clearly identified in instances of direct bullying. However, bullying is not always obvious or visible.

Indirect bullying may include passing around nasty notes, the writing of offensive graffiti in public places in or out of school, or the damage of personal property. Cyberbullying can be considered indirect if the bully keeps their identity private.

Relational or social bullying

Relational and social bullying is another form of indirect bullying. Bullies engaging in this form of abuse threaten to cause damage to someone’s relationships. They manipulate the social connections of their victim by ignoring, excluding and isolating them, as well as influencing their friends and trying to damage their victim’s reputation. Through this behaviour, the bully aims to encourage others to reject the victim.

Verbal bullying

Verbal bullying is when a person says or writes hurtful things about you. This can be in the form of name calling, put downs, mimicking, threatening to cause harm and spreading rumours.

A person who puts you down or calls you names may say that they’re “only joking”. However, it is always up to you to decide whether the behaviour is acceptable or not.

Physical bullying

Physical bullying is another type of bullying that many people experience. It involves harmful actions against another person’s body. This can include kicking, punching, hitting, pushing and pinching. Physical bullying does not have to hurt for it to be considered bullying. It can also include damaging or hiding your belongings, your physical space like a room or locker, or harm to pets.

Gesture bullying

A person may make threatening or intimidating gestures towards you on purpose. This is known as gesture bullying.

Exclusion bullying

If someone is choosing to ignore you or exclude you from activities, it can also be described as bullying. This is known as exclusion bullying. Sometimes, a bully will encourage other people to leave you out also.

Extortion bullying

Extortion bullying is when a person threatens to harm you or your belongings if you don’t do what they say. They may force you to do things that you do not want to do or things that you feel are wrong. While extortion bullying may involve peer pressure, peer pressure doesn’t always involve bullying.

Online/cyberbullying

Bullying does not always happen in person. Bullies may also use the internet, phone calls or text messages to try to harm you. This is known as cyberbullying. It can involve hurtful texts, emails, posts, images or videos. Sometimes, a bully might harm you online by spreading rumours, or by using your login details to imitate you. Cyberbullying might make it easier for a bully to hide, but it is just as serious as any other form of bullying.

Effects of being bullied

Bullying can have a huge effect on your physical and mental health, both now and in the future. Anxiety, low self-esteem, self-harm and difficulty sleeping are just some of the many things you may experience if you are being bullied. Those who experience cyberbullying may also have higher levels of depressive symptoms than victims of in-person bullying.

If you are being bullied, you may experience:

If you are experiencing any of these effects, you are not alone. It is very normal to have these feelings when you are being bullied. Remember, there are things you can do about bullying. By reaching out for support, you can stop the bullying and reduce these unwanted effects.

Why do people bully?

There are many reasons why people bully. A person might bully because of abuse and violence in the home, a lack of love or attention, anger problems or low self-esteem. They may have been bullied themselves. While there are many reasons why someone may bully, there is no excuse for it. It is a serious issue that needs to be stopped.

What can you do if you’re being bullied?

While it might be hard to believe, bullying can always be stopped, no matter how bad it is or how long it has been going on for. There are several steps you can take if you are experiencing bullying.

Talk to someone you trust

Speak with an adult that you trust about your situation. This could be a friend, a family member or a teacher. They will be able to provide you with advice and take further action to address the bullying. If you are experiencing harassment, you are also completely within your rights to report the harassment to the Gardaí.

Report the bully

If you feel comfortable doing so, you can report the bully to the appropriate person.

If the bullying is taking place at school or involves a person or group at your school, you can report it to your teacher, principal or guidance counsellor, who should be able to provide support in line with your school’s anti-bullying policy. If you are bullied at college or by somebody at your college, you can report it to the head of school, college counsellor or welfare officer. Your college should also have a policy which explains how reports of bullying will be dealt with.

All employers are required by law to prevent bullying and harassment at work. If someone is bullying you at work, on a training course, on a work trip or at a work social event, you can report it to someone in human resources (HR).

If you are experiencing cyberbullying, you can report it to the relevant platform. Some forms of cyberbullying are illegal including inappropriate sexual suggestions and comments, racist remarks, distribution or publication of intimate images without consent, harassment and any form of persistent bullying. In cases that could be illegal, you can report the bullying to the Gardaí.

Confront the bully

If you feel safe doing so, you could speak calmly to the bully about their behaviour. Tell them that their actions are hurting you and that you would like them to stop. Asking a trusted friend to come with you for this conversation may be helpful. Speaking with the bully may not lead them to stop bullying. If this happens, do not fight back as it may make the situation worse. It can be very difficult to deal with a bully on your own, so it is important to remember you are not alone in this experience. You have other places to turn to.

If you don’t think confronting the bully will help or if you do not want to do so, that’s ok. It’s important to take care of yourself and only do what feels comfortable for you. There are many things that you can do to stop bullying that do not involve speaking with the bully directly.

Look after yourself

If you have experienced bullying, you might find that you are feeling low in yourself and forgetting about your own needs. Rather than judging these feelings, try to see them as a sign that you need extra care and support. Through self-care, you can offer this to yourself. Self-care is always important, particularly during challenging times like this. It can be as simple as reading a book, enjoying a cup of tea or making sure you get enough sleep at night.

Find support

There are several organisations that offer free and confidential support and counselling to those who are being bullied. You will find a list of these services below.

Remember that this is not your fault. What the bully is saying about you is not true, they are just trying to hurt you. You did not do anything to cause them to bully you. Listen to those who love and value you.

Finding support for bullying

Experiencing bullying can be incredibly distressing – you can reach out to the support organisations below for support:

Text About It

Text About It is a free, 24/7 text message support service providing everything from a calming chat to immediate support for people going through a mental health or emotional crisis – big or small.

To talk to a trained volunteer now, free-text SPUNOUT to 50808 to begin.

If you are a customer of the 48 or An Post network or cannot get through using the ‘50808’ short code please text HELLO to 086 1800 280 (standard message rates may apply). Some smaller networks do not support short codes like ‘50808’.

Childline

Childline has a 24 hour freephone number for under 18’s – you can call 1800 666 666 any time, day or night.

Their text service is available from 10am to 4pm every day – you can start a conversation by texting 50101. You can also chat online at childline.ie from 10am to 4pm every day.

TeenLine

Teenline is a 24/7 national active listening service for children and young people up to the age of 18 in Ireland. You can contact them for free any time of the day or night by calling 1800 833 634.

TeenLine is free to contact and is confidential, non-directive and non-judgmental.

Samaritans

Samaritans are a 24/7 active listening service, there to listen to you no matter what’s going on. You can talk to a Samaritans volunteer for free by calling 116 123 any time of the day or night.

Diabetes is a health issue that is becoming more common in Irish people. As our lifestyles change and we spend less time exercising, obesity increases and diets remain high in sugars and fats. However, having diabetes does not mark the end of enjoyable meals. With a little planning and some creative thinking you can incorporate all the flavours and aromas food has to offer into a diet filled with delicious and healthy options.

What is diabetes?

Diabetes is a long term condition caused by too much glucose (a type of sugar) in the blood. This means that glucose (which gives us energy), in the blood cannot be used properly to produce that energy due to the lack of the pancreatic hormone, insulin. The glucose then accumulates in the blood and the urine. This causes health problems if left untreated.

Our bodies make glucose in the liver when we eat carbohydrate / starch foods (bread, cereals, and potatoes), sugar, and sweet foods. The glucose then passes from the liver into the blood stream. Insulin helps glucose enter the cells in the body.

Symptoms of untreated diabetes include:

If you have any questions or worries about your health, or if you think you might have diabetes, talk to your doctor or health care professional.

Type 1 diabetes

This type of diabetes is insulin dependant diabetes. If you have Type 1 diabetes, the pancreas is unable to produce insulin. Blood glucose must then be controlled by diet and insulin injections. Management of this type of diabetes can be difficult to manage and it is important that you work closely with yout doctor and members of your diabetes care team. High blood glucose levels also known as Hyperglycemia or Hyper.

You will notice that your blood glucose level may be higher if you:

Low blood glucose levels also know as Hypoglycaemia or Hypo. You may notice that your blood glucose levels are low if:

It is important that you learn your particular warning signs and know what action to take. Symptoms may include:

When you develop type 1 diabetes it is necessary to take insulin injections. You will learn about how to do this from your diabetes nurse. They will instruct you about where and when to take your insulin. Insulin pens are the most common delivery device used.

Type 2 diabetes

Type 2 diabetes is non insulin dependant diabetes. If you have Type 2 diabetes, the pancreas is not producing enough insulin or the insulin it is producing is not working properly. Type 2 diabetes used to be associated with older adults, however it is now also seen in children and young adults. It is associated with a lack of physical activity and poor diet. Type 2 diabetes can often be prevented or delayed with lifestyle changes, namely healthy eating and increased physical activity. Find out more about diabetes here.

Your doctor or health professional will decide on the best treatment to keep your blood glucose under control.

Leading a healthy lifestyle is key

Eating healthily to manage diabetes

Research has shown that having a healthy diet plays a key part in managing and living with diabetes. People with diabetes are not advised to go on a ‘special diet’ but rather to develop a healthy lifestyle that includes eating healthily.

It is important to stress that this is not a prescribed diet for a short period of time, but rather a change in dietary habits for life.

Visit the Healthy Eating section of our website to learn more.

Practical advice

Find out more about diabetes and a healthy lifestyle

This information was provided by the Community Nutrition & Dietetic Service of the Health Promotion Department, HSE Dublin North East.

Disclaimer: Your doctor/health professional will decide on the best treatment to keep your blood glucose under control.

Everyone goes through times when they feel tired. This could be because you're busy at work, have a lot of school or college work to do, or there could be a lot going on in your life. Sometimes, it could be caused by poor sleep habits, but other times you could feel tired a lot even when you are managing to get to sleep at night.

Tiredness becomes a problem when it goes on for more than a few weeks, persists throughout the day, and limits your activities.

9 reasons why you might feel tired all the time

Below are some of the common reasons why you might feel tired all the time. In order to find out why you're feeling like this, it's a good idea to speak to a doctor.  

1. Anaemia

Anaemia is the technical term for not having enough red blood cells. Red blood cells carry oxygen around the body, so if you don’t have enough of these you may feel tired. There are a few causes of anaemia, but the most common causes include:

If you don’t have enough of these key nutrients your red blood cells will not work properly and your whole system will slow.

You can ask your doctor to check your levels of these nutrients. Too much iron can be dangerous, so it’s best to consult your doctor before trying to take iron supplements. You could also consult a dietician to help you increase the amount of iron in your diet.

2. Low thyroid function

This is very common and basically means that your thyroid gland isn't working properly. It can cause a variety of symptoms, from unexplained weight gain, to period problems, to fatigue (severe feelings of tiredness). You can get blood tests done at your local GP, but diagnosing thyroid problems can be difficult and may take a while.

3. Other vitamin/mineral deficiencies

The body needs many vitamins and minerals to function at its best, so being low in any of them can cause issues. Many Irish people are deficient in Vitamin D for example and this can cause fatigue. Ask your GP to check all your vitamin and minerals levels.

4. Sleeping problems

Sometimes people have issues with getting to, or staying asleep, even if their life is a stress free zone. It’s awful being sleep deprived so click here to check out these sleeping tips. If you keep having trouble, a trip to your doctor may be worth a try.

5. Sleep apnoea

This is a condition where the throat closes during sleep. When your throat closes, you won’t be able to breathe properly, will wake up constantly throughout the night, and get poor quality sleep. Many people don’t know they have it, but if you are always tired and feel that you never sleep well, it may be worth getting tested. For more information on sleep apnoea, click here.

6. Big changes or upheavals

Sometimes change is good, but it can still be exhausting! Maybe you have started a new job, moved house (or even country) or entered into a new relationship. All of these can be positive changes, but everything is new and different, so it can also be tiring. In such cases, time is often your best friend.

7. Depression

Sometimes people with depression find that tiredness is their main symptom. Sometimes this is caused by the depression itself, but many people with depression have problems sleeping, which can be a direct cause of the tiredness. If you are depressed it's really important to talk about it and seek help. For more information on depression, click here.

8. Relationships

Problems in relationships, whether that's a romantic relationship or a friendship, can be both mentally and physically exhausting. Even when things are going well, relationships can be tiring. For example, when you are in a new relationship, you may not sleep very well from the excitement of it all.

9. Burning the candle at both ends

It’s very easy to fall into the trap of studying/working all day and then staying up late socialising. It’s also easy to burn the candle at both ends when exams lurk. It’s normal to have to do this sometimes, but if you do it for long periods of time, you’ll be exhausted and may get very run-down. Check out these top tips for avoiding all-nighters at exam time.

Waiting for exam results can be a challenging experience, especially when you are expecting results from the Leaving Cert or college summer exams.

You might feel anxious leading up to results day, and this is very normal. However, if the anxiety becomes all-consuming and it’s hard to take your mind off of it, it is a good idea to talk to someone about how you are feeling.

Anxiety at exam results time

If you are feeling anxious about receiving your exam results, know that you are not alone.

Understanding exam results anxiety

Some of the reasons you might be anxious about your results include:

These feelings are normal. Your friends are probably feeling the same way, so it is a good idea to talk to them about your worries.

What to do about exam results anxiety

There are a number of things you can do to minimise the impact of stress and anxiety around the time of exam results.

Know that failing an exam does not make you a failure

Remember, if you fail an exam, you are not a failure – you are still a good person, just a good person who failed an exam. Sometimes, failing an exam means you have to repeat, and you’ll have plenty of time to prepare. This might delay your plans, but having to repeat is not the end of the world.

Failing an exam may also lead to a change of direction to get to where you want to go, or it could open up a new path entirely. There is always another way to achieve your goals.

Try to stay calm

There are things you can do before and when you get your results to help you to stay calm. Practicing mindfulness exercises such as mindful breathing can help you to stay in the moment and manage stress or anxiety. Read more about mindful breathing and other mindfulness exercises.

Sometimes, having someone with us can help us to stay calm. Decide whether you want someone with you or if you would prefer to look at your results alone. Whatever you choose, make sure to talk to someone about how you’re feeling after you see your results.

Avoid people who could make it more difficult

Sometimes, friends or the people around us can make us feel worse about a big event like exam results coming up. Try to get some space from these people and focus on yourself.

Make time for self-care

One of the best ways to handle anxiety is to make time for ourselves. Think of something you like to do, whether that’s playing sport, reading, watching films, or any other activity that makes you feel good. Try to spend some time doing these things as a way to unwind and take your mind off exam results.

If you have a friend who’s also feeling anxious, there are plenty of things you could do together.

Know that you have options

If you are waiting for Leaving Cert results, it’s normal to be feeling confused or unsure about what will happen next. Remember that no matter what results you get, you have lots of options, including appealing your grade or doing a PLC. If you want more information on Leaving Cert results or you would like to talk to someone about your options, you can chat live with a Youth Information Officer.

Talk to someone

You may be having a mix of feelings about your results. This could include confusion, relief, guilt, disappointment, frustration, or other emotions. If you’re feeling upset or overwhelmed about your results, the CAO, or your plans for the future, it is a good idea to talk to someone. This could be a trusted friend, family member, teacher, lecturer or counsellor. You can also contact our anonymous 24/7 text message support service 50808. You will be connected with a trained volunteer who will listen to you and help you to move forward feeling better.

Free-text SPUNOUT to 50808 to get started.

Find out more about our text message support service.

Remember, not all of these suggestions will work for everyone. You may need to try a few different things before you find what works for you. Read our 10 tips for dealing with stress.

Need more information?

We are here to answer your questions and talk through your options. Our online chat service is for 16 to 25 year olds and is available Monday to Friday, 4pm to 8pm. Chat to us now about your situation.

People experience anxiety for many reasons, such as worries about climate change or facing an increase in workload. Feeling anxious or stressed from time to time is a perfectly normal response to the demands of everyday living. You might become stressed by a job interview, an upcoming exam, or the accumulation of household chores.

Experiencing mild to moderate levels of stress occasionally can be helpful. Feeling temporarily stressed or anxious can allow us to avoid potential danger in our environment, such as a busy street with fast-moving traffic. However, if chronic stress starts affecting your ability to perform your daily tasks, you might benefit from seeking support. Similarly, you might be interested in learning some new coping techniques.

If you would like more information on where your anxiety might be coming from, as well as the difference between having an anxiety disorder and feeling anxious, take a look at our factsheet on anxiety.

How can I stop feeling anxious?

Anxiety rooted in different causes may require different types of treatment. For example, if anxiety is linked to an underlying medical condition, treating that condition can help with the anxiety. In general, however, anxiety not caused by another health issue is treated using psychotherapy or counselling, antidepressants, or a combination of both. If you have been feeling anxious for more than 6 months, it may be a good idea to see your GP to discuss treatment options.

In the meantime, you may want to learn how to stop anxiety in the moment. Perhaps you are interested in adopting self-care practices to improve your overall wellbeing.

Below are some anxiety self-help strategies that you can try on their own or alongside other evidence-based recovery strategies.

Talk to someone

Speaking to a trusted person, such as a close friend, partner, or family member, about how you’re feeling can help relieve the burden of facing your anxiety alone. Talking to someone who isn’t involved in the stressful situation can give you a fresh perspective. Sharing your thoughts and ideas with them can help you discover new ways to cope with or approach your problems. The problem or stress trigger might not be resolved immediately, and that’s okay. Sometimes, just having someone listen to and acknowledge your feelings can help you calm down in the moment.

If you’re feeling apprehensive about reaching out to someone, you may find it helpful to read our factsheet on opening up to someone about your mental health.

Alternatively, you might feel more comfortable speaking to a mental health professional or trained volunteer through:

If you want to learn more about getting help, read our factsheets on accessing mental health services in Ireland. They cover how to start your mental health recovery journey and how to access private counselling and psychotherapy in Ireland.

Try mindfulness-based practices for anxiety

Practising mindfulness through breathing exercises and regularly checking in with how you’re feeling can help reduce stress and anxiety. Mindfulness is the practice of paying full attention to the present moment, noticing your thoughts, feelings, and surroundings without judgement. It’s about being aware of what’s happening right now, rather than getting caught up in worries about the past or future.

If you want to find a mindfulness technique that works for you, read our factsheet on mindfulness-based practices and grounding. Bear in mind that practising mindfulness and engaging in relaxation or grounding exercises is not a quick fix for long-term mental health difficulties. To benefit from these mindfulness-based practices, it’s often necessary to practise them daily or several times a week as part of your mental health recovery.

If you’re not benefitting from mindfulness, that’s okay

While mindfulness-based practices like meditation can be helpful for mild-to-moderate stress or anxiety, they may not be suitable for everyone. A recent systematic review found that about one in twelve people may experience adverse or unwanted effects from meditation, which can sometimes worsen existing anxiety or depression. In a systematic review, researchers look at most, if not all, of the existing research on a particular topic to provide a detailed overview of what the evidence shows. Based on the results of this systematic review, it’s important to listen to your body if you find that your anxiety gets worse after practising meditation.

Negative effects or no improvement from mindfulness practices might mean you need to adjust your practice to better fit your needs and preferences, such as if you find it difficult to sit still or have sensory processing issues. Alternatively, it could suggest that another approach might be more effective for you.

Exercise

Regular exercise can help relieve tension and improve mood through the release of natural brain chemicals called endorphins. According to ‘Every Move Counts,’ the new National Physical Activity and Sedentary Behaviour Guidelines for Ireland, two and a half hours of moderate exercise per week can lead to improvements not only in physical health but also in cognitive function and mental health.

If you’re interested in learning more about exercise, including how to exercise with limited mobility or when you’re short on time, check out our factsheets on exercise.

If it’s been a while since you’ve exercised or you’re new to it, it can be a good idea to start small. You could begin with gentle stretches or light activities and slowly work your way up to more vigorous exercise over time. This gradual approach can also help if you’re finding it hard to stay motivated or want to build long-term habits. Set goals that feel achievable and move at your own pace. Regardless of your fitness level, it’s important to listen to your body.

If you live with a physical impairment or chronic health condition, you may need to adapt exercises to fit your individual needs and preferences. While living with certain impairments can make exercise challenging, it may still be possible to find movements that are comfortable and do not make your condition worse. It’s usually a good idea to talk to your doctor or a medical professional before you make any big changes to your exercise routine, especially if you have a chronic health condition or disability that affects your mobility.

Get enough sleep

Without enough sleep, even small daily demands can feel overwhelming, making it harder to manage them effectively. While certainly not a cure-all, sticking to a regular bedtime and aiming for seven to eight hours of sleep each night can help you feel more resourced during times of high stress.

If you’re finding it hard to fall asleep or stay asleep, creating a regular sleep routine might help. Going to bed and waking up at the same time each day can help regulate your body clock. Whenever you’re introducing a new routine, try to be patient with yourself—it can take time for new sleep habits to translate into noticeable improvements in your sleep quality.

There are also other steps you can take to improve your sleep:

Eat a balanced diet

Maintaining a balanced diet and staying adequately hydrated can help to improve your overall sense of wellbeing. When combined with other lifestyle changes, like better sleep, stress-reduction techniques, and reaching out to others for support, a healthy diet can help reduce your anxiety.

However, it is important to recognise that for many people, dietary changes alone are unlikely to eliminate long-term anxiety. Changes in diet do not address anxiety rooted in other unresolved issues.

Limit your intake of coffee, cigarettes and alcohol

Having the occasional pint or cup of coffee is unlikely to cause too much harm. However, research shows that excessive consumption of drinks containing caffeine or alcohol can make your anxiety worse. Similarly, studies have shown that smoking nicotine—despite being a temptation for many during anxious periods—can actually increase your levels of anxiety and tension. This also applies to vaping nicotine.

If you’re considering reducing your nicotine intake through vaping, you may want to explore our series of factsheets on vaping and nicotine replacement therapy (NRT).

Make time for fun

Research shows that engaging in enjoyable activities, like hobbies or spending time with friends, can help offset the negative effects of stress. While you might not be able to eliminate stressors like exams or caregiving responsibilities, scheduling positive experiences into your routine can make a big difference.

Understand the root cause of your anxiety

When seeking long-term relief from anxiety, it is important to treat the cause of anxiety and not just the symptoms.

Lifestyle changes like eating well, getting enough sleep, and exercising regularly can support our physical and mental wellbeing. However, experiencing high stress or anxiety levels for a long time can signal the need for a change in behaviour or environment. This change could involve treating an underlying mental or physical health condition. Alternatively, you might benefit from changing aspects of your everyday work and/or living environment.

Even if changing your environment isn’t possible, there may be ways you can reframe how you think about the situation. Doing so can help ease some of the worry. You might consider journaling or setting aside a specific “worry time” each day. Consider writing down any worries as they come up, then dedicating a set time later in the day to reflect, make plans, or problem-solve. By doing this at a consistent time—like before bed—it can help prevent anxious thoughts from interfering with your sleep. It can also give you a clearer headspace during the day.

If you’re interested in seeing things from a new perspective, you might find this factsheet on changing thought patterns helpful.

Whether you choose to reflect on your own or with the support of a mental health professional, identifying the root cause of your anxiety can be the first step toward making meaningful changes in your life.

What if I’m anxious because I’m marginalised?

Your anxiety may come from social or environmental sources, such as discrimination, financial problems, or housing insecurity. If this is the case, you might benefit from things like:

Discrimination can lead to issues like lack of housing, education, healthcare, or stable jobs. When anxiety is caused by discrimination, long-term solutions demand that we all work together to change social policies.

Practising the self-care strategies in this factsheet can be helpful for anyone. However, it’s important to recognise that, when marginalisation is the root cause of a person’s anxiety, resolving the problem is a wider societal responsibility—not just the burden of the individual. Anxiety tends to decrease in societies where everyone, regardless of social identity, can fully participate.

Having a positive body image is an important part of your overall sense of emotional and mental well-being. You may be uncertain about what it means to have a positive body image, and why it’s important. Here, you will find information on what you can do to improve your body image.

In this article, you will information that covers the following aspects of body image:

What is body image?
Understanding the relationship between eating disorders and body image
What can I do if I have a negative body image?

What is body image?

Body image is how you see, think, and feel about your body. It’s not just about your physical appearance, but also your thoughts and emotions around how your body looks, moves, and functions. Your body image can be influenced by many things, like social media, friends, family, and personal experiences, and it can impact your confidence and mental health.

What is a positive body image?

Having a positive body image can mean different things to different people. In general, people who have a positive body image feel comfortable and confident in their own skin. This does not mean that they never feel insecure about certain aspects of their physical appearance. However, for the most part, they are happy with how their body looks and functions and do not feel compelled to make any significant changes.

For some people, positive body image involves accepting and honouring your body for what it can do, rather than focusing exclusively on how it looks. People with a positive body image tend to have a balanced view of their body, recognising that no one is perfect and that differences in physical appearance can be embraced.

What is a negative body image?

Negative body image, or body dissatisfaction, happens when there’s a gap between the “ideal body” or body you want and the body you see yourself as having. This can lead to feelings of discomfort or unhappiness with your physical appearance, which can in turn affect your overall emotional and psychological wellbeing. Although having a negative body image can feel overwhelming and difficult, there are strategies for improving your body image. To learn more, skip ahead to the section on what to do if you have a negative body image.

The relationship between eating disorders and body image

Research shows that having a negative view of your body is linked to increased mental health challenges, such as anxiety and depression, as well as a higher risk of developing eating disorders. When you are dissatisfied with your body for any reason, you may be more likely to engage in harmful eating behaviours, like restricting food intake, binge eating, purging, or over-exercising.

While a negative body image is a significant risk factor for disordered eating or an eating disorder, it is not the only one. To learn more about the various complex factors that can contribute to the development of an eating disorder, read our article on eating disorders.

What can I do if I have a negative body image?

Use social media mindfully

To improve your relationship with your body, you can try to use social media in a mindful way. You can do this by:

  1. Being selective about the content you follow
  2. Paying attention to your thoughts and feelings in response to the content you look at

Being selective about online content

Think about following accounts that promote body positivity and diversity, while unfollowing influencers or individuals who promote unrealistic body image pressures. Online algorithms mean that the more you engage with a certain type of harmful content, the more likely you are to be exposed to similar types of content. To prevent this cycle, you might choose to avoid accounts where the primary focus is on bodies and enhancing physical appearance. It can help to curate an online environment that is supportive of your mental health rather than contributing to you feeling bad about yourself.

Paying attention to the impact of the content you consume

Beginning to recognise patterns in your emotional reactions can help you understand how certain messages impact your view of your body and how you relate to yourself. By identifying what makes you feel good or bad about your body, you can make more conscious choices about the messages you accept or reject. This approach can help support a healthier, more positive body image and empower you to engage with social media in a way that uplifts rather than undermines your self-esteem.

Challenge unhelpful social comparisons

To improve your body image, it’s important to challenge unhelpful social comparisons. Instead of trying to eliminate comparisons entirely, it can help to reflect on the types of comparisons you make regularly.

Ask yourself if the social comparisons you make are helping or harming your self-esteem. Try to use social comparisons in constructive ways, such as improving your skills, learning from others, or identifying your own positive traits. Avoid comparisons that leave you feeling inferior or less worthy than others, and remember that no one has the ideal body or life. By reframing your approach, you can use social comparison to support your self-worth rather than undermine it.

Embrace your differences

No two people are the same. When you accept and celebrate your differences, you can improve self-acceptance and self-esteem. Celebrating your individuality can help you shift your focus away from societal standards of beauty and toward appreciating your own unique qualities. By valuing what sets you apart, you can begin to build a more compassionate relationship with yourself, a sense of belonging and confidence in who you are. Embracing your differences not only contributes to a positive body image but also promotes a culture of acceptance and appreciation for all body types.

Build supportive relationships

Building supportive relationships can help with nurturing a positive view of yourself and your body. Surrounding yourself with people who encourage you to embrace your true self—rather than conforming to unrealistic cultural standards—can significantly improve your self-esteem and help you feel more at ease in your own skin. These relationships provide a safe space where you can share your feelings and experiences without fear of judgement, promoting a sense of belonging and acceptance.

Building supportive relationships may also involve challenging old messaging received from family members or other people in your life. It can be helpful to recognise that the people close to you may have internalised harmful messages about their bodies from their own families and social cultures. By challenging these self-demeaning messages, you are working to create a more supportive environment not just for yourself but for others. Showing compassion towards yourself and others can be a powerful first step in breaking down these harmful beliefs, allowing you to build healthier, more uplifting relationships.

Practise gratitude

Practising gratitude for your body can help improve your body image by shifting your focus from physical appearance to what your body allows you to feel, think and do. Sometimes, you might become so preoccupied with how you look that you overlook how your body can move and carry you through your daily activities. By regularly acknowledging and appreciating these aspects of your physical self, you can help build a more positive relationship with your body.

Taking time each day to reflect on what your body allows you to experience—such as feeling the warmth of the sun, enjoying the taste of your favourite foods, or connecting with loved ones—can be a reminder of your body’s worth beyond physical appearance. This shift in perspective can remind you that your value extends far beyond how you look.

Reach out for support

Reaching out for support can be a vital step when struggling with negative views of yourself and your body. Sharing your feelings with trusted friends or family members can provide comfort and help you realise that you’re not alone in your struggles. Our loved ones can offer understanding, encouragement, and perspective, which can help challenge harmful thoughts and feelings.

Not everyone receives the same quality and quantity of emotional support from friends and family. If you want to open up to someone, seeking professional support from a psychotherapist or counsellor can be beneficial. Remember, asking for help is a sign of strength, and building a support network can make a significant difference in your journey towards self-acceptance and a more positive body image.

For more information on improving body image, visit Bodywhys.

Read more about the different factors that can affect your body image.

Malaysia's a great place to travel to: it's hot, so much cheaper than home, the people are friendly, and there’s a load to see and do. Malaysia is located in South East Asia and surrounded by lots of other countries for you to visit. It's about 12 hours from home and you get to watch movies and get fed on the plane over which is always good.

You don't need anything special to enter Malaysia, just your passport. An Irish passport gets you a 2 month visa. And if that's not long enough for you, you just have to fly to another country before it runs out, come back in and they give you another 2 months, handy.

It's very hard to get work in Malaysia if you have nothing sorted before you get out there. If you're sent by your company from Ireland to work here for a few months or longer the company here still has to get you a work visa and explain why a Malaysian couldn't do the job you’re doing.

So to get any job, majority of the time the employer is going to hire a Malaysian over you because it saves him or her a lot of paper work. I do know of a few people who work here and still have to go out of the country to get extensions on their visas, there's a way around most things! I'm okay though; I have just taken on the role of a ‘professional traveller'.

If you find yourself living here for a while and not able to get work, just manage your money well, and pass the time doing courses, like a PADI scuba diving course (so much cheaper here) or travelling around: internal flights are a great price so see as much as possible while you're here.

Once you get to Malaysia or any country really, find out where the Irish embassy is and register with them. They're there to help so if you have any questions they're the ones to ask. The guys at the Irish embassy in Kuala Lumpur are really nice and helpful too.

So as not to offend anyone, never point with your index finger here- it is offensive, point with your right hand using your thumb. Don't hand anyone anything with your left hand either, basically concentrate on using your right hand.

The first time you need to go to the loo here, don't panic, what you see is the loo; it’s just very low and you'll need to squat. There is usually one or if you're lucky 2 of the ‘normal' toilets in there too, just check all the cubicles. Oh and they don't all have toilet paper, there's usually one big roll near the sinks for everyone to share. You'll find a wee hose in there too, I haven't used it myself but I was told it's for cleaning your bottom!

Don't stay in a hostel unless it has been recommended by someone you know: the majority of hostels double up as places to pick up prostitutes. Hotels range from €20 or less to €80 or more a night and standards are pretty good.

In the capital Kuala Lumpur, the LRT (light rail transport) is brilliant, cheap, and easy to get around. Taxis are also a great way to get around, you could get across Kuala Lumpur for RM 15 (€3), and I love chatting to them (if they have English that is), you find out a lot of local knowledge from them. I even met a guy who was in my hometown in Ireland a few years ago (small world). Don't use a taxi unless the driver is using the metre though, they'll just do you on the price.

Loneliness is a feeling you may experience if you have few or low-quality relationships. Loneliness describes your internal experience rather than what is going on around you. Unlike social isolation, which refers to being physically apart from others, you can feel lonely even when surrounded by people. This happens when your relationships do not satisfy your emotional needs, such as your need for closeness or meaning, or feeling seen.

Read more about loneliness in our article on the difference between loneliness and social isolation.

What is making me feel lonely?

Everyone feels lonely from time to time, and it is normal to experience different levels of loneliness at different stages of life. Usually, when we feel lonely, it passes quickly. However, long-term loneliness can cause emotional and mental distress, affecting both your physical and mental health. If you’ve been feeling lonely and want to do something about it, it can help to think about what is causing you to feel lonely. In some cases, you may be able to address the things within your control. However, loneliness can also be caused by broader social, cultural, political, or economic factors that are harder to change on your own.

Loneliness usually has multiple causes, and some of these will be outside of your control. However, there will be other changes you can make to help you feel less lonely.

Tackling the causes of your loneliness

There are many reasons people might find social interaction difficult that have nothing to do with their social skills, such as meeting people in an unfamiliar place or trying to make conversation while feeling overwhelmed, exhausted or anxious. However, if you feel you struggle with certain aspects of socialising, you may want to work on skills like communicating what you mean or showing that you understand the perspective of the other person.

You can learn more about building your empathy toolkit and responding to people online with Empathy Online, a spunout academy’s online learning course.

Understanding that people communicate in different ways

Social skills can help people feel more confident and connect more easily with others. Bear in mind that everyone processes information differently, and this can impact how a person communicates. It can also make understanding each other tricky sometimes. What seems like good social skills to you may not match someone else’s idea of good social skills.

Finding the right community for you

Identifying your specific challenges with interacting and building relationships is often easier when you’re in a social environment where you feel comfortable. After finding a space where you feel accepted, you may realise that social skills weren’t the barrier after all—perhaps it was the other setting was not right for you. However, if you still find socialising difficult, you are now in a position to work on these specific challenges with people you trust.

Trying to learn social skills to fit into a community where you don’t feel at home may not help you feel less lonely in the long run. However, you might thrive in a group of like-minded people, such as within neurodivergent or LGBTQI+ communities.

LGBTQI+ safe spaces

BeLonG To’s youth groups are safe spaces for LGBTI+ young people to meet, share experiences, and chat. Their groups are now being delivered virtually. Find your nearest LGBTI+ youth group on the BeLonG To website. Youth Work Ireland and Foróige also provide a number of safe and supportive spaces for young LGBTI+ people to meet and celebrate their identity.

Neurodiversity-affirming spaces

As I Am, Ireland’s autism charity, offers a number of online and in-person social hang-out groups for autistic adults through their Autistic Adult Support & Wellbeing Programme. You can find out more information about these groups on the As I Am website.

ADHD Ireland offers online and in-person support groups for adults with ADHD. You can find more information about these groups on the ADHD Ireland website.

Finding places to meet people

It’s hard to improve your social skills without access to safe social spaces. That’s why increasing opportunities for meaningful social contact is so important. Online communities can be a great way to connect with others —even if you live in a remote area with limited transport links or in a place where few people share your particular background or set of experiences. Some ways to meet new people include:

Joining clubs and groups

Connecting with community-based groups and activities can help you to make friends and support your wellbeing. Below are examples of some communities:

Joining the spunout action panel

Each year, spunout looks for 16-25 year olds in Ireland to join the spunout Action Panel and help shape the direction of Ireland’s youth information and support platform. Getting involved with the spunout Action Panel is a great way to meet other young people while having your voice heard.

As a youth-led organisation, our Action Panel members help shape the topics we cover and the decisions we make. By joining, you’ll have the chance to connect with like-minded people, talk about the issues that matter to you, attend events, and gain new experiences—all while making a real impact.

Read more about joining the spunout action panel.

Deepening the quality of your relationships

Loneliness isn’t always caused by a lack of social contact or too few relationships. Even with multiple connections, you can feel lonely if your social and emotional needs aren’t being met. These needs might include feeling accepted, expressing thoughts and emotions without fear of judgment, and seeking emotional support during difficult times. Meaningful relationships provide a sense of safety through trust, dependability, and empathy, making deeper connections possible.

Developing close, dependable relationships takes time and effort. It often requires opening up rather than hiding parts of yourself. Whether forming new relationships or deepening existing ones, connection is always possible.

Being able to communicate, understand your emotional needs, and set clear boundaries can help you to build strong friendships. Knowing what types of treatment or behaviour you won’t accept and what others shouldn’t accept from you can also help you build friendships. This understanding can also help you sit with uncomfortable feelings, especially during difficult conversations or conflicts, which are a natural part of close relationships.

Learn more about active listening, having difficult conversations, and emotional regulation to strengthen your connections.

Recognising what stops you from making deeper connections

Social isolation and loneliness can be caused by things outside of your control such as discrimination, stigma, social exclusion based on identity, bullying, chronic illness or disability, poverty, and housing insecurity.

These challenges can make it difficult to form or deepen relationships, and negatively impact your self-confidence.

Certain patterns in how you see yourself and relate to others can also make it difficult to build meaningful connections.

These patterns might include:

Recognising these challenges can be a first step towards finding ways to build more meaningful relationships.

Read more on how to have more meaningful relationships.

Acknowledging causes of loneliness outside your control

There are causes of loneliness that you cannot easily fix or resolve. For example, if you belong to a marginalised or ethnic group, you may face loneliness due to social exclusion or stigma—challenges that require change at a wider societal level. Similarly, if you live with a chronic physical illness or long-term mental health difficulties, there may be times when your condition limits social opportunities in ways that feel outside your control.

Learning to practise self-compassion in the face of these experiences is just as important as addressing the causes of loneliness that you can change. Seeing a counsellor or psychotherapist can help you to create a space to process the emotional and psychological impact of these challenges.

Reaching out for emotional support

If you’re feeling lonely, talking to someone you trust—like a family member, teacher, or another supportive adult—can help. Opening up about how you’re feeling might feel difficult, but having someone listen and offer support can make a real difference. Even if they can’t fix the situation, knowing you’re not alone can be reassuring.

If you get the opportunity to travel, try to be aware of the impact your holiday has on the environment and on locals in the areas you visit. Tourism can be an amazing thing for an area or country. Look at the positive impact tourism has in Ireland.

What is ethical travel?

Ethical travel, also known as eco travel or eco tourism, is a form of travel/tourism that takes into account the ethics of travel. An ethical tourist would consider the environment, the welfare of the local people and the end point of the money they spend when they travel. The term was originally coined by Hector Ceballos-Lascurain in 1983, but the concept has really only taken off in recent years.

Overall, the aim of ethical travel is to encourage travel that has at minimum, a neutral effect on the environment. It also encourages travel that enhances the lives of those working in the tourist industry, rather than exploiting them.

Why care about ethical travel?

It is important to remember that while you are on holiday in another country those working in your hotels, bars and cafes are not. By thinking about the places you visit and where you spend your money while there you can help to stop exploitation of local workers. By using eco friendly methods of transport you can help to reduce environmental damage.

Choosing to travel ethically is not always easy, and you might not be able to do things exactly how you’d like to every time. Remember that you can only do your best.

How to be an ethical traveller

Before going travelling or on holiday, consider how you can be more ethical in your choices.

Deciding where to travel

Take time to think about where you’re visiting. Look at social inequality and how minority groups are treated. Look at the country’s relationship with wildlife and the environment. Do some research into the political situation of the country you want to visit and its relationship with other countries. Use this information to decide if it’s a place you want to visit, and whether or not the local area and people will benefit from tourists visiting, or if they’ll be negatively impacted.

Should I volunteer abroad?

If the country you’re thinking of visiting has a poor record, you might reconsider going. However, if you’d still like to visit, you could consider doing some volunteer work while you’re there. However, try to avoid falling into the trap of becoming a “voluntourist”. “Voluntourism” is the name given to holiday packages abroad claiming to offer volunteer opportunities in poorer countries. In reality the volunteers and the companies are the ones who benefit the most, while the locals might even be negatively impacted by the volunteer activities. Find out about local organisations working in the area and see what skills you could offer.

Think about the environmental impact of transport

Try to be conscious of your mode of transport when you travel. Air travel has the worst impact on the environment. If you must fly somewhere do some research and see what airlines have measures to offset their carbon footprint. Is there somewhere you could get to by boat or train instead?

Once you get to your location try to walk, cycle or use public transport as much as possible. If you are travelling to a number of countries or regions try to use trains or buses to get between them rather than flying.

If using public transport isn’t possible and you have to rent a car, see if you can rent an electric or hybrid vehicle.

Deciding which businesses to support

In some popular tourist areas there can be huge social inequality. Find out if this is the case in the place that you are visiting. Try to do research into the ethics of businesses in the area you are going to and avoid supporting businesses that exploit locals. Look out for information on how people are paid, what kind of hours they work and what kind of conditions they work in.

If you want to travel with a tour company find out how much they pay their local guides and how they treat their staff and other businesses they work with. Online travel forums and blogs could help you with this.

Try to find locally owned businesses

Tourism can benefit local communities hugely, but not if you are spending all your money in multinational corporations. Shop in local markets, stay in locally owned hotels or hostels or take part in locally run tours. A lot of the time these will be the cheaper option and you know the money is going into the local economy.

Learn about and respect the culture

It is important to try to understand the culture of a country you are going to. Some cultures are very different to ours and you might need to think about how you dress, eat and communicate with locals. Learn a few phrases in the local language. People won’t expect you to be fluent but might appreciate you making the effort.

Culture also goes deeper than language, clothes and table manners. Being culturally aware also includes looking out for more implicit, not so obvious, cultural differences. Observe how people communicate and treat each other, how they express emotion, what sort of values they hold. Try to be as open minded as possible when experiencing a new culture.

Pick up rubbish

A lot of popular tourist locations around the world have issues with litter. Pictures of beautiful beaches, mountains and forests littered with plastic are becoming common. It goes without saying to bring your own rubbish away with you, but if you can, pick up a few extra bits. If everyone who visited a particular area took away a few pieces of rubbish it could make a huge difference.

Bring a reusable water bottle

In some countries it isn’t safe to drink the tap water. It is often cheap and convenient to buy a small bottle of water each time you need one. But it also causes a lot of waste. Bring your own bottle and refill at water fountains where they are available. If you need to buy water try to buy one big container of water and refill your reusable bottle from it as you need to, rather than loads of small ones.

Research animal welfare when travelling

Be aware that exploitation of animals for the tourism industry in many parts of the world is also a huge issue. Wild animals are often given drugs to sedate them for photo opportunities. Elephants experience a lot of pain when they are used for elephant rides and are trained using extremely inhumane methods. Similarly a lot of performance animals are trained to fear their trainer and that is why they obey them.

Be wary of animals being kept and bred in captivity in zoos and wildlife parks too. Animals bred in captivity will most likely never make it in the wild. Some programmes are necessary and promote breeding of endangered species, or help rescued or orphaned animals. Try to find out about a wildlife park or sanctuary before visiting to find out how ethical is it.

Another thing to look out for is animal souvenirs. Ivory from elephant tusks, reptile teeth and bones, animal skins and turtle and tortoise shells are just some of the souvenirs made from animals that you might see on your travels. Souvenirs made from coral and seashells should also be avoided. It is estimated that 20% of the world’s coral reefs are already lost and harvesting of shellfish for sea shells is pushing them to extinction.

Ethical transport modes

Do your research when it comes to getting to your destination and getting around as you explore the area.

Trains

There is an extensive network of trains all over the globe. Whether you fly into a destination or take the boat to get there, you can then use a train to get to your destination in a safe and timely manner. Or, you could even spend some time InterRailing around Europe.

Buses

Bus Éireann runs fares to all over the UK, in partnership with Euro Lines. Then if you want to go on to Europe, it’s very easy to take a boat or a train from there. If you are travelling between countries or cities buses are often the cheapest way to do so.

Ferries

Taking a ferry might also be an option to you, and in a lot of cases this can have less of an environmental impact than flying. However, this isn’t always a guarantee, so it’s important to do research into the company running the ferry, how much fuel is needed for the distance you’re travelling, and how it compares to a flight.

Trams and metros

Many cities throughout the world have trams and metros, and they are cheap and environmentally friendly. Most are also extremely easy to get around too, even if you’re not great at reading maps.

Walking or cycling

Obviously, you can’t walk from country to country or city to city, but you can use your feet to explore a city itself, rather than taking taxis or using public transport. Or rent a bike for a few days. A lot of European cities are very bike friendly.

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