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, as we were during the COVID-19 pandemic, 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.

Taking part in the J1 Student Work and Travel programme, can be a very exciting and rewarding experience. However, it is important to be prepared before you travel. These tips will help you to get organised so that you can make the most of your J1 experience.

Things you need to do before going on a J1

By taking some simple but practical steps, you can make sure your J1 goes smoothly.

Find a job

Students need to have an offer of employment before they can be issued a J1 visa.  If you are planning on working in the US for the summer, it is important to start looking for a job as early as possible. US resumes are slightly different to Irish CVs and only need to be one page. Make sure yours is updated and ready to send to American employers with plenty of notice. You can choose to find your own job, or you can see what job opportunities are available through your J1 visa provider.

Take enough money

It is important to bring enough money with you to the US and to take it in the form of cash, An Post currency cards, and credit cards.

Work on your budget before you go. Make sure you have enough for rent, rent deposit, food, electricity etc. It is very common for landlords to rent out unfurnished properties in America, so you may need extra money to buy some basic furniture and maybe even beds.

Get health insurance suitable for a J1

It’s really important that you have suitable health insurance before leaving Ireland, and many J1 visa companies will insist that you arrange your health insurance through them before you leave. This is necessary because healthcare is incredibly expensive in the US, and you need to be covered by insurance. Ask your J1 visa provider about your healthcare options.

Keep your passport safe

Lost and stolen passports are a regular occurrence for J1 students. If you lose your passport, you can get replacement travel documentation at your nearest Irish Embassy or Consulate. However, this can be very costly and stressful and can lead to delays.

Keep your passport safe at all times and avoid carrying it in public. If you can, bring alternative photo identification with you, such as a driving licence or a passport card. It’s a good idea to photocopy the first page of your passport and to keep the photocopy in a safe place. This speeds up getting a replacement one if you do lose it.

Know the local laws

It is important to familiarise yourself with the local laws before you go on your trip. The laws are different over in the US. For example, public disorder offences (such as public drunkenness) are penalised more severely in the US than in Ireland. Drug use and drug dealing are also considered serious offences.

If you are arrested and/or convicted of a crime, you may not be allowed to return to the US again. While Irish Embassies and Consulates in the USA will provide you with every assistance if you are arrested, they cannot get you out of jail or help you to avoid a trial.

Keep in touch with family

Let your family know where you are going and keep in regular contact. Make sure you have a mobile phone that works in America so that they can contact you in case of emergency. Your friends and family will worry if you do not contact them regularly, so do keep in touch.

Consular advice for Irish citizens

The Department of Foreign Affairs has Missions around the country which provide consular services to Irish citizens. They can provide you with emergency assistance if you need it. Find contact details of all Irish Embassies and Consulates in the USA.

The Department also provides regularly updated travel and security advice for the USA. It is a good idea to take a look at this before you travel.

Applying for a J1 visa

Ready to apply for your J1 visa? Find out if you’re eligible and what you need to apply for the J1 here.

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.

Whether just out of school, in college or working, we all need a break sometimes. If you want to take some time out to travel, learn new skills or discover new interests, a gap year is a great opportunity.

Deciding to take a gap year

Before you decide to take a gap year, it is important to think about why you want to do so, and whether you can afford it. 

Things to consider before taking a gap year

By doing some self-reflection, you can figure out whether taking a gap year is the right choice for you. Ask yourself questions such as:

Asking yourself these questions will help you to make the decision that is best for you.

Preparing for a gap year

Once you have decided to take a gap year, there are certain steps you can take to make sure that you are well prepared. 

Making a plan

There are lots of different ways you can decide to spend your gap year. If you do decide to take a year off, it is a good idea to make a plan so that you make the most of the time you have. What you do with your gap year is up to you – for some people it might mean travelling abroad, for others it might mean exploring your options at home.

Deciding on a plan for your gap year can be challenging, particularly if there are many options available to you. Try to begin with the end in mind. At the end of your gap year, what do you want to be able to say about your time? By figuring out what you hope to have achieved by the end of your time off, it will be easier to make a plan that will move you towards your goals.

Exploring your career options

If you are taking a gap year because you are unsure about what to do in college or work, you can explore different career options by working, doing a traineeship, or doing an internship. Doing so will give you a realistic idea of what a certain career involves before you commit to a course in it. It will also enhance your CV. 

Spending time volunteering

You can also learn more about career options and gain skills and confidence by volunteering. This is something you can choose to do in Ireland or abroad. There are volunteer opportunities across every area so you are sure to find something that you find interesting. Find volunteering opportunities through agencies or you can search yourself for opportunities in your local area. Read more about the benefits of volunteering and how to get involved. 

Travelling abroad

Many people decide to spend their gap year travelling. Seeing new places and learning about different cultures can be a really rewarding and life-changing experience.

Managing money during a gap year

If you are planning on travelling during your gap year, it’s important to make sure that you have enough money to get you through the year. Research the living and travelling costs of the countries you plan to visit before you go. This way you will have an idea of how much you want to save beforehand if you intend to spend all your time exploring.

If you don’t think you will be able to afford to travel for a year, consider going for a shorter period. You could spend some time before you go working and saving for your travels, or you could look into ways to make money while abroad. One option is getting a Teaching English as a Foreign Language qualification. This will allow you to apply for online and in-person teaching opportunities in other countries. If you plan to work while abroad, make sure to look into the employment laws in the country you’re going to, and that you are allowed to work on your visa. 

Even if you are not planning to travel during your gap year, it is important to take a look at your finances to make sure that you have enough to get by. Food, rent and other daily expenses will still need to be paid for. If you are taking time out of work or college and you still have these living costs, you may consider taking on part-time work to cover your expenses.

What to do after your gap year

Taking a gap year does not mean that you won’t complete your studies or get the job you want later on. It simply means you are taking another route to get there. If you are currently in college or if you have been offered a place on a college course, speak with the college advisors about deferring your place. Some colleges will only allow you to defer in certain circumstances, but it’s important to have a conversation about your options. Deferring would mean the college will hold your place on the course for a year, and you can start or resume your studies when you return.

If you are currently working in a job that you enjoy, it is worth speaking with your boss before you quit. They might be willing to offer you unpaid leave so that you can gain the new experiences you are looking for, or make arrangements for you to work remotely. It’s worth keeping in mind that working for an Irish company abroad can create complications for your income tax, so both you and your employer will need to be informed about the options available.

I was born in the late nineties, in an era defined by trends such as electronic pop music, a worldwide obsession with Friends and grunge fashion. Sometimes I like to reflect on how the present-day will be remembered. In years to come, what are the factors that will separate and mark out the late noughties as clear-cut and different from the latter decades of the twentieth century? The answer is one-worded: the internet. It occupies a special place in all of our lives, adding an extra dimension that was never part of the make-up of our ancestors. Yet in 2017 a new and ever-growing phenomenon has arisen: the technological way of living.

Since the creation of the World Wide Web in 1989, the internet has become a constantly changing and exhaustingly rapid tool which dominates our world. Take the most obvious example- social media. Smart phones and tablets have evolved into arm extensions, providing endless photos, updates and news stories to gorge on. We spend the majority of our days immersed in the lives of others and, in the process, lose our own sense of self.

Don’t get me wrong, social media is an unbelievable invention. It allows us to chat with friends and family across the globe and discover events taking place in our local area and peruse a wide range of literature on every topic imaginable. However it is undeniable that “social” media has a side which can also make it the loneliest place on earth. As our peers upload heavily edited photos and we re-watch Snapchat stories showcasing the seemingly “perfect” lives of others, anxiety and low self-esteem tend to bubble to the surface. Despite the friendship networks offered by social media sites, it is easy to feel disconnected and alone whilst absorbed in a bubble in which everyone shows only their best bits.

Sometimes that social media bubble becomes an ambush, a place we feel hunted and afraid. A scathing comment, a nasty message or incessant indirect tweets- these are only some of the ways in which cyberbullies rear their heads. The keyboard offers people a suit of armour to hide behind as they type torrents of abuse. Coupled with receiving friend requests from people we’ve never seen or spoken to, a constant spew of negative news and the cruel commentary which online bullies thrive upon; the internet can be hard to handle.

In the past, bullies could be left in school and home was a place of refuge, however social media is a 24/7 distraction that pervades every aspect of life- giving cyberbullies access to their victims at any hour of the day. Therefore is increasingly important that we know how to navigate the online minefield and allow it to enhance rather than hinder our lives.

Although the internet has given rise to a suffocating number of social media platforms, cruel cyberbullies and “trolls”- it is undoubtedly the one tool which can be used most effectively to harness change. Excuse the cliché but knowledge truly is power and the internet is an educational facility that is unmatched in its abilities to provide up to date information from a variety of different sources.

We can research college courses, watch current affairs unfolding by the second, sign petitions, shop any trend we want, spontaneously book flights or make donations to charity. The list is endless. Perhaps most importantly of all is the ethos which underscore the very foundation of the internet and that is unification. Despite it sometimes being harsh and disorientating, the online universe brings humankind together. Through the World Wide Web, we connect and contribute to one another’s lives: demanding social justice, spreading the word about important issues, having banter in group chats, sharing snippets of our lives with others and, in this way, exposing our vulnerability just a little.

Therefore the theme for this year’s Safer Internet Day, taking place on the 7th of February, is apt: “Be the change: Unite for a better internet”. In the age of communication culture, it is not too difficult to unite with others for a common cause. Like any space we inhabit, the internet should be a safe and healthy environment for everyone and there are a myriad of ways to make your online world one that promotes positivity.

5 Tips on making sure your online experience is a good one

  1. Filter friends on social media, take note of who you know and have actually spoken to, the people you don’t mind seeing your photos and statuses, then unfollow anyone who doesn’t match this criteria.
  2. Keep the eternal “stranger danger” slogan in mind and be wary before accepting friendship requests from people you haven’t met in real life. Get clued in on the privacy settings on each social media site and set your profile so that it can be viewed only by those you’ve authorised.
  3. Remember that cyberbullies are no different from any other bully, be defiant and call them out on their actions by immediately informing a parent, teacher or trusted friend about any incident which makes you upset or uncomfortable.
  4. Online it is easy to become whoever we want and distort reality by uploading a version of our lives that is carefully curated. However authenticity is a thousand times better than falsity- delete the editing apps used to smooth or brighten photos and accept that flaws are what make us wonderfully imperfect.
  5. Recognise the positive power of the internet. Read uplifting news stories, learn a new skill or raise awareness of an issue which is meaningful to you. Most importantly of all, keep in mind that an online persona do not measure worth, achievements or intelligence. Like many aspects of life, the internet can be either a force for good or a force for evil- every one of us has the responsibility to make it the best place possible for all to enjoy.

Check out SpunOut's Online Safety Hub

Mental health is about more than being free of mental illness such as depression, bipolar disorder, or schizophrenia. It is also about having a positive sense of wellbeing. Positive mental health allows us to enjoy life’s pleasures, believe in our own abilities, cope with the normal stresses of life, work/study productively and enjoy socialising.

What is positive mental health?

Positive mental health is about reaching our potential and feeling like we always have the chance to give everything our best shot. Not just feeling positive, but also getting out there in the big bad world. Positive mental health not only prevents mental ill health, it also leads to greater enjoyment and satisfaction with one’s life.

What can I do to help maintain positive mental health?

Factors associated with positive mental health:

Happiness at Work/School

If you are happy at work or school/college, this will help to boost your mental health. You will likely feel satisfied by your accomplishments – the pats on the back for a job well done or the good grades showing evidence of your hard work. We humans love routine and a stable work/school/ college life provides this.

Relationships

Having close friends and family is very good for mental health. Having someone to chat to and socialise with is pretty essential for well-being. If you do not feel supported by your family, friends can really swoop in and be there for you. As the saying goes ‘Friends are the family you choose for yourself’.

If you are in a situation where you are being bullied, it is important to get help. It is not your fault, no matter what the bullies say. Bullies pick on people so that they can feel good about themselves and this says more about them than it does about you.  Get more information on being bullied here.

Money

Having enough money seems to be important for mental health. Worrying daily that the bank/landlord will knock on your door is very stressful in itself. It also helps when you have enough money to buy healthy food. Cheaper food may be high in sugar or fat and more healthy food may be more expensive. The link between food and mood is so significant that the mental health charity, Mind, has written a guide on the link between the two.

A budgeting service such as MABS should be able to help you budget so that you can manage to afford all the essentials you need to live a happy healthy life.

Freedom from discrimination

Discrimination seriously impacts mood and mental health. Many groups in society are discriminated against, for reasons ranging from hair colour to skin colour to sexuality to gender. There are various organisations in Ireland that help to support people being discriminated against. These organisations provide legal advice also, as most forms of discrimination are illegal in Ireland. Read more about discrimination.

Creativity

It is always good to have an outlet for stress or even happiness. Anything from baking to sewing to singing will help release any pent up frustrations. It is also good to be able to express a full range of emotions and creative pursuits allow you to do this.

Cystitis is a very common infection of the bladder or urinary system that causes a burning feeling or discomfort when you pee. It affects up to 80% of women and trans men at some point in their lives, so everyone should know what it is and how to relieve the symptoms.

What causes cystitis?

Cystitis starts when bacteria enters the body through the urethra (a short tube that carries pee from the bladder to outside the body). Women are much more likely to suffer from cystitis than men because this tube is shorter in a woman's body than in a man's.

There are a number of different ways a person could get cystitis

Sexual activity

Friction during sex can cause damage and irritation to the urethra tube. Cystitis can sometimes be sexually transmitted. 

Hygiene habits

Bad hygiene habits when going to the toilet can cause bacteria to spread from the bum to the vagina and then into the urethra and bladder.

Always wipe from front to back to avoid this.

Clothing choices

Tight trousers or nylon underwear irritating the skin. If you suffer from cystitis, stick to cotton knickers and baggy trousers or skirts.

Not emptying the bladder fully

Going to the toilet in a hurry can cause pee to be left in the bladder and become infected by bacteria. Take your time and make sure to empty the bladder completely.

Symptoms of Cystitis

Treatment for cystitis

Talk to your doctor for a diagnosis of the infection. Your doctor might prescribe medication or antibiotics if the infection lasts several days.

If you constantly suffer from cystitis, ask for a full check up into the cause. Your doctor can arrange for an x-ray or do tests to check what's causing the attacks.

Sometimes cystitis can spread to the kidneys and make you seriously ill, so it's important to visit the doctor if you have the symptoms of cystitis.

Home remedies for cysitis

How to prevent cystitis

There are a few things you can do to prevent the infection

What to do during, before, and after sex

Other ways to prevent cystitis

Condoms are the most effective form of protection against sexually transmitted infections (STIs) during vaginal sex, anal sex, or oral sex performed on a penis. They are also an effective contraceptive for preventing pregnancy. However, there are some forms of STIs that condoms cannot protect against such as genital warts, genital herpes and pubic lice.

What are condoms?

Most condoms are made from a thin latex, which covers the penis before coming into contact with a sexual partner. Some people are sensitive to latex, and many manufacturers also make latex-free condoms. Condoms are 98% effective when used properly. 

They come in a wide variety of flavours and shapes: all intended to enhance your pleasure and safety. However, it’s important to be able to use condoms correctly in the heat of the moment. A condom is easy to use – once you get the hang of it. Practice makes perfect, so learn how to use one before you find yourself in a situation where you need one.

It is important to remember, that like all contraceptives, condoms are not 100% effective. Some people use condoms with another method to protect against pregnancy and Sexually Transmitted Infections. Talk to your doctor to find out about the contraceptive that will work best for you. It’s just as important for those who cannot get pregnant to use condoms if having penetrative sex (penis inside a vagina, mouth or anus). This is to prevent the risk of HIV and other Sexually Transmitted Infections.

Where can I buy condoms?

Condoms are available in pharmacies, supermarkets, vending machines in nightclubs and pubs, STI clinics and often in student unions and health centres. Always buy condoms with a quality mark (Kite or CE mark). Health clinics and students unions will often give away free condoms. 

CE and Kitemark Logos

When should I use a condom?

Ideally, you should use a condom every time you have sex. Remember, even the smallest drop of fluid from the penis during the early stages of an erection (pre-cum) can contain sperm and STIs. You should always use a condom if you’re uncertain of your partner’s sexual history or if you know your partner has HIV or any other STI. STIs can also be transmitted through oral sex performed on a vagina or anus. Dental dams are the best form of protection here.

How to use a condom:

Tips on using condoms:

Will I be able to feel everything?

You may notice a very slight loss of sensitivity. However, condoms are constantly being updated for enhanced sensitivity and to feel more natural.

Do condoms make sex less spontaneous?

No, there’s no need for things to come to an abrupt halt. When you use them regularly, you should find that putting on a condom can add an exciting new twist to your foreplay. Make sure you’ve stocked up on safety precautions by having condoms at home. Never ever feel pressured to have sex without a condom.

How can I protect myself against STIs?

There are many great options to help protect your sexual health, but none of them are 100% effective. Even if you use condoms every time you have penetrative sex, you are still at risk of getting genital warts and herpes, as these can be passed through skin-to-skin contact. Going for an STI check or taking a home STI testing kit with a partner before having sex, can be a great way of protecting yourself and those you have sex with against STIs and HIV. However, not all STI checks check for all STIs, so it is important to speak to your healthcare provider and ask them what is being tested for as part of your screening.

Discussing with your sexual partners the type of contraception or protection options available to you, and agreeing on a type that works for everyone involved can help to reduce the risk of pregnancy, STIs and HIV. Looking out for sores or symptoms on a partner’s genitals before having sex with them, can help to identify STIs that they may not be aware of. If you do see any signs that someone may have an STI, do not have sex with them until you know for certain it is safe to do so. Asking someone about their sexual health history is the responsible thing to do before having sex, and it should not be taken as an insult if someone asks you about yours.

Remember: The age of sexual consent in Ireland is 17. If you’re over 16, you can consent to medical treatment including any treatment or tests needed.

Illustrations by Marina Marinina.

A new Instagram page has launched encouraging people to take part in zero waste living.

Zero Waste Lunch launched on 28 May, with the aim to help people be more aware about the single use packaging that comes with their daily lunch.

The Instagram account shows people where they can use their own zero waste containers when buying their lunch.

Zero waste living

Zero-waste living is a lifestyle that revolves around reducing the amount of waste a person makes.

Jack O’Connor, who is the person behind the Instagram page, said that the reason he got involved with zero waste living was because of a YouTube video called How To Fit Two Years Of Trash In A Mason Jar.  

In the video, Lauren Singer shows how she has managed to only create one jar worth of rubbish in two years, and how it is possible for others to do the same.

The video “really sparked my interest and I began following a few different bloggers who live a zero waste lifestyle. It’s something that I’d love to be able to do but I know it’s a big transition,” Jack said.

Jack gets a salad box from Industry Design in his reusable lunch box

The Blue Planet effect

Another influence on Jack was Sir. David Attenborough’s Blue Planet series.

“After watching Blue Planet II (and in particular this part where David Attenborough talks to you like a disappointed grandda) I knew I needed to make changes to my lifestyle. I found that my daily lunch was one area of massive opportunity for waste reduction,” Jack said.

“Most days I’ll run out to a nearby lunch spot for my daily lunch. Previously this would involve me taking a single use container as well as maybe a paper bag and some single use cutlery.

“I realised that I could easily buy a lunch box and ask the restaurants to use that instead. I opted for a stainless steel lunch box because it should last the longest.”

Zero Waste Lunch

Jack set up the Zero Waste Lunch Instagram account to encourage others to try out the zero waste lifestyle.

He said that if even ten people try it out because him, he will have achieved his goal.

“One of the really surprising parts of the whole project is the conversations it’s started. I’ve had numerous conversations with my colleagues in work about recycling and the environment and I feel like we’ve all learned something new from these chats (learning what is and isn’t recyclable, contamination of recycling bins, etc.).

“If more people have these conversations the world will become a less wasteful place!” he said.

Jack uses his stainless steel lunch box at KC Peaches

Jack’s top tips for reducing your waste

Jack uses a stainless steel one, he got his here.

Next time you get a drink or a smoothie, ask yourself do you really need a straw? If not, ask the server not to give you one. If you do need a straw, think about buying a metal or bamboo straw that you can use again and again.

You’ll not only cut down on your single use waste, but you might even save yourself some money by getting a reusable cup discount! Coffee shops such as Insomnia, Starbucks, etc., offer a reduced price for people who bring their own cup in with them.

Jack gets waste-free food from Seoul Kitchen at the Merrion Square market in Dublin

Bees Wax Paper can be used in the same way that cling film is used. The paper lasts for up to a year and when you’re done you can put it in the compost bin. The company who make it, Abeego, said that it keeps food fresher than cling film because it is fully organic.

Refill.ie has a list of places where you can fill your water bottle for free! Jack uses glass bottles because they last longer than plastic bottles.

We should change our toothbrushes four times a year and a lot of the time they go straight to landfill. To stop your toothbrush ending up in the dump, you can buy a bamboo toothbrush or a toothbrush that lets you change the heads rather than the whole toothbrush.

A mortgage is a long-term loan that allows you to buy property. Getting a mortgage has always been difficult, but with the increasingly high cost of housing it has become particularly challenging. However, by planning ahead and making some life changes, you can start working towards buying a home.

Of course, saving for a mortgage might not be something that interests you now, or ever. If you choose to rent or live with family, that is completely fine, no matter what those around you decide to do.

What you need to get a mortgage

Before you apply for a mortgage, there are some things that you need to consider.

Start saving money

When they look at your bank statements, lenders will want to see evidence that you have been saving money. You will need to show that the amount you save monthly, together with your rent, would cover the monthly mortgage cost.

Once you pay for rent, food, transport and other essentials each month, you might find that you don’t have much left to save. However, there are some things that you may be able to do in order to increase your monthly savings. First, take a look at what you’re spending your money on. If you are regularly spending on non-essentials such as takeaways, weekly nights out or unused subscriptions, consider where you could cut back.

If you have the time, perhaps you can also consider taking on some additional hours at work or doing some freelance jobs. If you do decide to do this, make sure that you continue to take care of yourself.

Saving money each month might still prove challenging, even if you are only spending money on essentials. Some people make the decision to move back in with their family when saving for their first home. This won’t be possible for everyone, but if you think this could be an option for you, consider speaking with your family about it.

Get your deposit together

You must have a house deposit saved before you can get a mortgage. The minimum amount you must save is 10% of the price of the house. However, if you are able to save more than that, you can do so.

If you receive money as a gift, it is ok to put this towards a deposit. However, you must still be able to show ability to make mortgage repayments through your rent and savings history.

It is also a good idea to save for any additional expenses related to getting a house such as solicitors fees, mortgage life insurance and property tax due from the January after your purchase.

Speak with a mortgage advisor

In order to make sure you are taking all of the necessary steps before applying for a mortgage, and to find out about the options available to you, it is a good idea to speak with a mortgage advisor. They will be able to speak with you about your situation, tell you what documents you need to gether and help you to get on the right path. Make sure you research the advisor before arranging a meeting and find out whether they charge any fees for the advice that they offer. Most banks will offer a mortgage advice service. There are also independent mortgage advisors, or brokers, who will deal with several mortgage providers.

Usually, the first consultation is free, so this is a good chance to ask as many questions as you can about the process, and be clear about what fees they charge, if any. Some advisors will waive the fee if a previous client refers you to them, so ask around if anyone you know has worked with someone and if they have a referral process.

Have a secure income

Before offering mortgage approval, a lender will check to see if you have a secure income. This gives them confidence that you will be able to afford your mortgage repayments in future. Many lenders will prefer you to have a permanent work contract and for you to be employed for at least twelve months and have completed your probationary period.

If you are on a fixed-term contract, it’s still possible to get a mortgage. Lenders who work with people on fixed-term contracts will usually look for evidence that you have had contractual work for the last three years on a continuous basis. They will also try to determine how likely it is that you will stay on in your current position, or find more work somewhere else, once your current contract ends. The more skills that you have and the more job possibilities in your chosen field of work, the more likely it is that they will consider your application.

Clean up your bank accounts

When you apply for a mortgage, a lender will ask to see your bank and credit card statements from the previous six months at minimum. They do this to check that you are able to manage your money responsibly. If you plan to apply for a mortgage in future, it is a good idea to start cleaning up your finances now, and be aware that there will be someone looking at your statements and asking questions about your transactions.

Pay off any outstanding debts where possible. Otherwise, if you are paying off loans, do your best to keep up with the payments. Avoiding activities such as online gambling can help you to save and may make it easier to receive approval for a mortgage. If you’re having trouble quitting gambling, there are support services available.

In all, if you can show that you are putting money aside for rent and savings each month and that you don’t have any unpaid direct debits or standing orders, you are on the right track. It is important that the rent and savings transactions can be seen on your bank account statements. A mortgage advisor will be able to offer additional advice based on your personal circumstances.

Find out about your credit history

A lender will ask to see evidence that you have good credit history. Your credit history is information about any loans you have including credit cards, overdrafts and personal contract plans. All of this information is contained within your personal credit report.

If you are applying for a mortgage, it is a good idea to check your credit report beforehand. It can help you spot any mistakes or any missed payments you were not aware of.

You can check out your own credit history by applying to the Central Credit Register.

Mortgage supports

There are several supports available for first-time buyers.

Help To Buy incentive

The Help To Buy (HTB) incentive helps first-time buyers of new homes to buy a house or apartment. It also applies to self-built homes. It provides tax refunds of up to €30,000, or 10% of the purchase price of a property, whichever is less. The incentive only applies to properties costing €500,000 or less.

In order to apply for the HTB incentive, you must:

If you are interested in getting a mortgage and want to know how much you are likely to get one for, you can use one of the simple bank calculators.

Local Authority Home Loan

The Local Authority Home Loan is a government-backed mortgage for first-time buyers. Loans are offered at reduced interest rates and you can use them to buy new and second-hand properties, or to build a home. The rates are fixed for the full term of the mortgage, so you have the same repayments for the lifetime of the loan.

Skip to content