It’s a Tuesday morning and I’m waiting to see my psychiatrist. I’m filled with dread and anxiety sitting in the empty waiting room, staring at the wall. I hear my name being called and I follow the doctor into a room. I sit down and awkwardly look up. He asks me the usual questions “how has your mood been?”, and “any thoughts of harming yourself?” etc. I’m slightly nervous as he continues to jot down notes on a page when he pauses for a moment and looks up at me, “have you lost any weight since we last saw you?” My stomach churns and I want the ground beneath me to swallow me up and make me disappear. I don’t really know what to tell him but the truth “um, no, I don’t think so.” He nods his head, jots it down and changes the subject, but my brain is fixated on that one question he asked me. The disordered part of my brain is screaming at me that I’m a failure, that “he doesn’t believe you have an eating disorder”, “you’re not sick enough”, “you’re a fake.” All of this negative self-talk just because I hadn’t lost any weight.

 

Focusing on my weight and body image

 

As many people with eating disorders do, I have struggled with my body image and perception of my own weight since my early teens. Now twenty, I still sometimes let the numbers on the scales determine how ‘sick’ I am. I don’t blame anyone for this. It’s a psychological part of an eating disorder, but being part of the Irish mental health services for nearly seven years now has definitely shaped how I view my weight as part of my eating disorder.

When I was fourteen, I first spoke to my CAMHS (Child and Adolescent Mental Health Service) psychiatrist about how I had been obsessing over my food and trying to lose weight. It was mentioned about referring me to the dietician but that was the last I ever heard of it. Although my struggles with food were constant, my eating disorder wasn’t considered my ‘main struggle’ at the time as I was also suffering from depression and anxiety. So, I felt like my eating disorder was swept under the rug, until the odd time the psychiatrist would weigh me just to see that I was in and around the same weight I always had been. 

This carried on until I was seventeen and admitted to an inpatient unit where they also told me I would see a dietician because of my “significant eating problems” but this never happened and I was discharged three months later without any discussion about seeing a dietician. I kept telling myself it was because I wasn’t underweight that they didn’t think I had a problem, so I continued to believe that. It wasn’t until I was transferred to the adult mental health services that the words eating disorder were mentioned to me. I was terrified. I kept telling them I couldn’t possibly have an eating disorder because I was a healthy weight. This is when I began to realise that eating disorders are not all about weight.

 

Eating disorder stereotypes 

 

All this time I had been telling myself that to have an eating disorder I needed to be severely underweight like I had seen on TV, online and in gossip magazines. The stereotype attached to eating disorders is extremely damaging to those who suffer with eating disorders because anybody, of any weight, body shape or size can suffer with an eating disorder. The idea that you need to be a certain weight or even BMI to ‘classify’ as having an eating disorder is simply not true, and it can be extremely harmful to people who suffer with eating disorders.

In 2018 I was officially diagnosed with Anorexia Nervosa. At the time I laughed at my psychiatrist because I had been at a so-called ‘healthy weight’ for such a long time that I couldn’t possibly be diagnosed with anorexia. A part of me was rejecting the diagnosis, but another part of me felt like someone finally listened to me and that my eating disorder wasn’t swept under the rug like it so often had before.

I sometimes still struggle to accept it, but I have been suffering with anorexia for the past five years of my life and denying it, all because I thought I didn’t fit the eating disorder stereotype.

 

Supporting people with eating disorders

 

I strongly believe that the way our country deals with eating disorders needs to be changed because so many people are being dismissed and so many people are getting worse because their weight isn’t a ‘concern.’ It is proven that early intervention can save lives so why aren’t we doing it? If you are reading this right now and are in the same situation I found myself in for years, just know that what you’re thinking and feeling is valid, your weight does not determine whether or not you should seek help, and you deserve to get help for whatever you are struggling with.

If you’re struggling with any kind of eating disorder then your best chance is to go to a professional who can help you through it, a GP or a psychologist, and they can help your recovery. BodyWhys also has lots of useful resources for recovery, including free guides that they’ll send out to you.

 

 

Trigger warning: The article talks about eating disorders

I am 17 and I have struggled with Bulimia Nervosa for two years. I guess my relationship to food and my body has been rocky for much longer than that. I can’t remember being an overly self conscious child. I ate without obsessive thoughts about the nutritional value of my food and how my body was digesting it and where all the sugars and fats would be stored. I don’t remember feeling uncomfortable with food in my stomach or even considering doing something to rid myself of it. I don’t remember feeling so out of control when I ate a full packet of biscuits without managing to stop myself. I don’t even remember caring.

My eating disorder journey

That changed when I became a teenager. I started putting on weight, which of course is natural and necessary for growth. I started getting breakouts and my boobs developed. I hated all of it. It didn’t help that I went through horrible monthly cycles of critical thoughts, bloating and social exhaustion. Fuck periods, honestly.

Then the spiral out of control came. I had many huge changes in my life all piled on, in one go. When I first purged it was such a sense of relief. I could go on with my day without hating myself. But I had no idea the danger I was putting myself in that first time. I didn’t know that I was starting something that would develop into an overpowering urge to throw up no matter how much I had actually eaten.

My eating disorder came from somewhere right? The feelings were there already. There is every possibility I could have developed any number of other destructive coping mechanisms (some of which I also have anyway), had I been in the know about how an eating disorder would affect the rest of my life. I think eating disorders (EDs) are still one of the most stigmatised and least talked about mental health issues. I didn’t even know the name for what I was doing until almost a year after I started. I didn’t know the health risks. I didn’t know how hard it becomes to stop the longer you do it. I didn’t know how dangerous it was to allow myself to normalise it, rationalise it.

Open and compassionate conversations

Despite this, somehow the shame, guilt and fear of negative reactions still reached me. I stayed quiet and suffered alone while self destruction became my comfort zone. I can’t help but think, what if the conversation about EDs was as open and compassionate as talking about self-harm, depression or anxiety? It would have made a huge difference to my life. To understand the underlying psychological distress (for me it was feeling an utter lack of control in my life) and have others understand too. To have felt comfortable to come forward sooner and be received with kindness. To have others understand the urgent response that it requires. To be shown the way to treatment and be supported through recovery. To have the underlying causes recognised and acknowledged. To not have been met with anger and not have the issue brushed under the rug and never mentioned again.

I mean seriously there is so much conversation about the importance of positive body image because of the damage done by the media, advertising, and just general narrow societal views of beauty. Yet we don’t talk about the huge effect that low self image can have in people’s lives. Negative body image is of course only one part of it, but surely this awareness should be opening the floodgates of this crucial conversation? Eating disorders have the highest mortality rate of any mental illness. Where are all the services? Where is the knowledge of how to recognise the warning signs and what to do when someone confides? Where are the talks in schools?

Learning about eating disorders in school

They have a tiny section at the end of the digestion chapter in the leaving cert biology course about EDs. And you know what they call it? A digestive dysfunction. For real like?? They skim over it in five minutes, put up a few extremely triggering pictures and talk about it as if nobody in the room could possibly have an eating disorder. As if EDs are an ultra rare occurrence that happens to some people way out there in the world. But you know what? Disordered eating habits and a bad relationship with food is very common even if they aren’t full blown clinical disorders.

This topic deserves and needs so much more attention that one singular slide in one singular module in biology, a subject that many people don’t even take. It needs to be talked about from a younger age and people need to know all the tools and supports that could save someone from going any further down the rabbit hole. It’s hard to talk about. I know. But you know what’s even harder? Dealing with this every fucking day. We could save so many lives.

Supporting and helping each other

So if you’re reading this and you don’t know what to do, I encourage you to move past your discomfort and start taking some action. Be aware that if you know someone with an ED who says they are managing it themselves and they don’t need treatment or therapy, they may not yet realise how serious the situation is. This is a complex issue. It is frustrating and emotional for us and also for those around us. I recommend you educate yourself. It’s the only way you can help.

If you are someone struggling with an ED, just know that you are loved and you are worthy and you deserve to fucking live and be healthy and happy. Reach out. Fight the fear and reach out. You deserve so much better than this.

If you’re struggling with any kind of eating disorder then your best chance is to go to a professional who can help you through it, a GP or a psychologist, and they can help your recovery. BodyWhys also has lots of useful resources for recovery, including free guides that they’ll send out to you.

Knowing how to look after ourselves in times of stress or anxiety is very important for our mental wellbeing. Taking steps to take care of our mental health when we’re feeling good can also help us to manage things better when we do find ourselves having a hard time.

The New Economics Foundation, a research organisation that helps to develop policies that benefit people and the planet, came up with five simple ways that we can achieve wellbeing. These steps have been proven to help people feel better.

What are the five ways to wellbeing?

Here are five things you can do to look after your mental wellbeing:

1. Connect with those around you

Socialising with family, friends, and joining people in like-minded groups can enrich your life. Getting out and connecting with the world around you can help you to feel good and support your mental health. Here are some ways you can connect with others:

2. Try to be active

Exercise is great for our mental health, and getting out into nature has been proven to help us feel better. Being active is just one way you can look after your wellbeing, and you can take it one step at a time.

3. Take notice and be aware

Taking time to check in with how you’re feeling, and how others around you are feeling, can help to improve your wellbeing. Having an awareness of what’s going on can also help you to deal with any stresses that might come up.

Here are ways you can develop more awareness:

4. Keep learning

Learning new things and developing skills can help to improve your self esteem and give you more confidence. Achieving something also makes us feel good.

Here are some ways you can learn something new:

5. Give back and contribute

Helping other people can make us feel good, and those who are more active in supporting others generally tend to feel better in themselves.

Here are some ways you can contribute:

Taking time to make small changes can help us to feel better and look after our mental health. 

TW // This article references eating disorders. Bodywhys helpline: 01 2107906 or [email protected] 

November 14th 2012 was the day my life was turned upside down. After weeks of threats with being brought to the doctor and false promises on my half, I was surprised by my Mam with a doctor’s appointment. Not happy but unable to reason anymore I reluctantly went.

The doctor was lovely. She asked me what I ate on a daily basis and how much I was exercising. I tried to be as honest with her as possible but I felt very guarded. She then took my weight and height before telling me about the body mass index (BMI) and where I came on the scale. However I didn’t pay much attention. I felt like she was just trying to scare me. She told me that I had an eating disorder called Anorexia Nervosa.

The doctors must be overreacting

‘Me? Little old Irish me?’ Only people in Hollywood have those types of conditions’ I thought, surely this doctor was mistaken but she was insistent on referring me to CAMHS, the Child and Adolescent Mental Health Services, something I never even knew existed. I felt confused and thought that the doctor was overreacting. Okay maybe I had let things go a little too far but I wasn’t unwell. I went to CAMHS ready to tell them the same.

To my surprise I was informed that I would need to be admitted as an emergency case to a psychiatric hospital. Sorry what?!? I didn’t even know that we had those types of facilities in Ireland, a 15 year old stigmatised me thought. I was sent to A&E to get an ECG and full blood work done. I was told how the fact that my periods had stopped could affect my fertility when I’m older. More scare tactics I thought. A couple days later at home I collapsed. I was terrified. Maybe I wasn’t okay, maybe I did need help, but I still wasn’t as sick as they were saying so I thought.

An eye opening conversation

My first day in hospital was a massive eye opener. I was told of my meal plan and bed rest schedule which seemed overwhelming as the thoughts of having every aspect of control taken from me was unnerving and frustrating. I asked a nurse if I could have a shower that evening to be told no. I didn’t understand. Should they not encourage me to be looking after myself? ‘I need to wash my hair though’ I explained. The nurse said that they could do that for me and help me shower if I needed as they were afraid I was too weak. ‘I’m fine and I’ll be really really quick too’ I tried to reason. The nurse paused before saying something which shocked me. She told me that not only was there concern about me being too weak but they also couldn’t take any chances in case I was doing exercises in there.

Could she read my mind?? How did she know that’s what I was planning on doing? The realisation of the fact that I was actually unwell made more sense then her being a mind reading wizard, which hit hard. After that I made sure that I ate every single meal, snack, supplement put in front of me. I was determined to ‘get better’ even if I was still figuring out what that meant. I spent afternoons crying into dinners but I stuck it out and finished every mouth full even if it was through tears.

Coping mechanisms

I began to recognise my nurses as experts who wanted to help me, not just people who wanted to make me fat. I began to trust them and soon realised that my condition actually had very little to do with my appearance and was just a coping mechanism for when I felt unable to manage. I didn’t just want to be skinny, I wanted to be okay – both in myself and in my life.

I was by no means ‘cured’ when I got out of hospital, it was just the beginning to be honest.

I started CBT (Cognitive Behavioural Therapy) which was hard and left me exhausted but the more I practiced it the easier it got and I realised that I was able to use different, healthier skills when things got tough rather than restrict my food and punish myself. Through finding my voice I found hope and a sense of empowerment.

I am now preparing for my last year in college training to be a psychiatric nurse which still seems surreal at times. I’ve never felt more grateful to be alive and healthy which for a long time is something I didn’t know if I’d get to experience. There were a lot of times when I didn’t think I would make it to this point in my life and so my message to anyone struggling would be to hang on and reach out. Whatever the situation, there are people who want to help you and while things may seem unbearable right now, you have more to give and more to live for.

If you’re struggling with any kind of eating disorder then your best chance is to go to a professional who can help you through it, a GP or a psychologist, and they can help your recovery. BodyWhys also has lots of useful resources for recovery, including free guides that they’ll send out to you.

TW // This article references an eating disorder. Contact the Bodywhys helpline: 01 2107906 or [email protected] 

From the age of 17 I couldn’t eat anything ‘unhealthy.’ When I say unhealthy, I mean anything that I perceived as unhealthy. I made up my own rules as to what I was ‘allowed.’ This could range from restricting sweets and treats, to deciding that something like a carrot was ‘bad.’

I never gave in to any urges I might have to eat something. My willpower always won, but that wasn’t because I had an eating disorder or a problem that was because I was so committed to being healthy… or so I thought.

When my family would say they were having dinner there was no way I would participate because they were probably having an unhealthy dinner. Instead I would make all of my own food, bring things in Tupperware to every event and family gathering, and refuse to allow anyone to prepare food if I could not oversee it.

Recognising there was a problem

But this was not a problem, as I was eating enough to maintain my weight, I looked the same, and to the outsider I actually ate quite a lot of food.  However, if you looked a little closer, or if you could see the workings of my mind, it was very clear that my thoughts, discourse, and treatment of food was very disordered and was not the way I saw those around me deal with food.

I would make up intolerances, allergies, and dietary requirements that would excuse me from eating with friends, or at events that had food provided. I am not allergic to anything, I am not a vegetarian, and there was nothing medically stopping me from participating in these events with food, except my head.

My focus on exercise

Of course as part of my healthy lifestyle I was a gym goer. Every morning I was in the gym to make sure I managed to fit in exercise before the day began, and if I had time I would go back in the evenings. Again, this was not a problem, I am sporty and I was going to the gym to clear my mind, de-stress… except it was a problem.

If I was being honest with myself at the time I would have acknowledged that I spent the whole time body checking in the mirror, feeling as though I wasn’t good enough or fit enough, or strong enough. I was comparing myself to everyone, and I was calorie counting on the machines to figure out how much I was allowed to eat that day. This is not okay, this is not healthy.

Unhelpful thoughts

These thoughts occupied my mind all day everyday. While I sat in class I calculated calories in my head, I made timetables in my mind for myself so I could fit in extra workouts, and I dreaded the end of a lecture in case someone asked me to go for a snack because I couldn’t break my healthy eating lifestyle.

I had always thought an eating disorder had to be visible because that is the way it is often portrayed but that is not true. I did have an eating disorder because they way my mind was using and dealing with food and exercise, was very disordered. I was getting help but I didn’t really believe I needed it so once I ran out of free counselling sessions I saw no need to continue.

Orthorexia in college

Orthorexia took hold throughout my time in college but I didn’t know what it was and I felt silly telling anyone I thought I might be struggling with an ED because I felt I wasn’t thin enough to justify that claim. This cycle continued and eventually it developed and I started to lose weight, then it became noticeable. Eventually it got to a point where I was on a night out and someone turned to me and said ‘Oh God, you’ve disappeared’.

This confirmed the thoughts I was having in college were getting deeper and starting to develop because I had a very set idea of what an eating disorder was and because of that I wouldn’t seek proper help. I felt unworthy of help because there are people who are in a far worse position.

I found myself in the throes of anorexia at the age of 22, and was hospitalised twice, but that’s a story for another day.

Opening up and getting help

The purpose of this piece is to share the need to allow yourself to admit that you are struggling with difficult thoughts around food, or weight or exercise and seek help early on.

I didn’t know what orthorexia was at the time so had no clue how to deal with it, or if I was justified in dealing with it. But, if you have very specific ideas as to what is a ‘good’ or ‘bad’ food, if you eliminate entire food groups, if you feel that you must exercise in order to eat or fuel your body, if you are fixated on a clean healthy lifestyle, or will only allow your body to have clean foods, then perhaps you need to reach out.

You do NOT have to look sick to be sick. Often the happiest looking people in the world are suffering with a mental health problem, in the same way that someone who is not really thin or overweight can be struggling with an eating disorder.

I wish someone could have told me that I was unwell, or that the way I viewed food and eating was not normal and I was allowed to ask for help. An eating disorder can take over your life and I am still fighting to get mine back so if you are struggling remember that you are justified to ask for help. ‘Healthy eating’ isn’t always healthy.

This is a very uncertain and anxiety inducing time for many people, young and old, and while there is no magic solution to remaining calm and content, there are many things we can try to mind ourselves and our mental health while at home.

Try to keep a routine

It could be very easy to fall into a cycle of staying up late, sleeping in late, and repeat, but if you keep some form of routine, it can really help your mind. It doesn’t have to be as rigid as your normal schedule, but even a loose plan of things you want to do that day can help. If you’re a school or college student, you could lay out different subjects to study or assignments you want to start tackling in a day.

Keep in touch

‘Social Distancing’ is the new buzzword at this time, but while you may be physically apart from people, you don’t need to be socially apart. Nowadays there are so many ways to keep in touch with friends and family. Facebook, Instagram, Skype, Zoom etc. all offer ways to voice call and video call others.

Using this can help you stay connected to others, and keep a sense of normality among your friends. There are even group video call features that allow groups of people to all see and speak to each other, which is also useful if classmates are helping each other out with work, or working on a group assignment.

Read a book or learn a new skill

This could be a perfect time to take up a new skill or hobby that you’ve been wanting to try. There are many online tutorials and platforms to learn anything from knitting to dancing! Apps such as Duolingo allow you to brush up on a forgotten language, or learn a new one. Libraries Ireland also has an app called BorrowBox which allows you to access ebooks and audiobooks from your phone, as well as other resources.

Keep active

You don’t necessarily have to be doing a full gym workout at home every day, but getting out for a walk in the fresh air (maintaining distance from others) is great for clearing the mind and avoiding feeling claustrophobic at home.

In this case, living in a rural area has its advantages as there will probably be very little traffic or little possibility of meeting many other people. If you’re looking for a more intense workout, YouTube has countless videos to walk you through anything from yoga to intense circuit training.

Avoid over-consumption of media and news

There are many media outlets reporting on the pandemic, and it can be overwhelming and disheartening to read so many negative stories. Limiting the amount of times you look at the news (e.g once in the morning and once in the evening), and only trusting reputable sources like the HSE for information can be helpful.

Take it easy and talk to someone if you need to

Sometimes it’s okay to just relax, binge watch a series on Netflix and allow yourself the time to do nothing. There’s nothing wrong with taking a step back from it all sometimes and losing yourself in some Grey’s Anatomy (or whatever your series of choice is!)

If you feel like everything is getting too much for you, there are always ways to access help. Samaritans and Childline are 24 hour services that can be accessed if someone needs to talk.

TW // This article references eating disorders. Bodywhys helpline: 01 2107906 or [email protected] 

Other Specified Feeding and Eating Disorder (OSFED) is the most common of all eating disorders, but it’s the least known. I have had OSFED for 16 years, yet I’m only 24 years old. One of the key points for successful eating disorder treatment is early intervention, but if people don’t know what to look out for, it’s hard to intervene.

For me, having OSFED means that I slipped under the radar for years. I didn’t fit exactly into Anorexia Nervosa, Bulimia Nervosa or Binge Eating Disorder. I was a mish-mash of every eating disorder, showing signs of all, but not enough for anyone to realise that there was an issue.

My eating disorder journey

I started to struggle with disordered behaviours and thoughts around food when I was eight years old. I couldn’t explain what was going on in my head; I just knew that I didn’t feel right, and that food changed those feelings. I think to others, I just looked like a greedy child – I was constantly around food or eating. I felt like I needed to be surrounded by food at all times. It was my form of protection, and I didn’t feel safe if it wasn’t there. I had food obsessions that if I didn’t act on, I thought the whole world would collapse. Now I know that I had anxiety and very low self-esteem, and I used food as a coping mechanism to help me get through what was going on around me.

Over the years I gained a lot of weight because of my disordered eating. Despite the fact that I was using food to help me cope, it only made my anxiety and low mood worse. By 11 or 12, I started to compensate for that weight gain with other disordered behaviours. None of those behaviours ever lasted long enough or were extreme enough to warrant a diagnosis of Anorexia Nervosa or Bulimia Nervosa, but they were still dangerous nonetheless. I had OSFED, yet nobody knew or understood it.

Focusing on my weight

I was eventually enrolled in a university-run weight loss study for overweight and obese adolescents, and I was put on a diet plan to help me lose weight. It was exactly the wrong thing to do for someone with an eating disorder, even if I was overweight. What I needed was therapy and a recovery-focused meal plan, but because nobody thought there was anything wrong with me other than my weight, it was never questioned.

I did well in that study, as far as the researchers were concerned. I lost weight, and exercised a lot. But that weight loss study caused my behaviours to get out of control, to the point that I couldn’t think about anything other than my weight, what I would be eating next, and how to get away with restricting my food. My mood became so low that I believed if I couldn’t lose a certain amount of weight in a specific time frame, my life wasn’t worth anything.

Inpatient psychiatric unit

It wasn’t possible for me to achieve those rigid goals, so I attempted to take my life.

Unfortunately nobody really knew what to do with me – with my mood or my eating – so I wasn’t given proper support, and two weeks later I attempted to take my life again.

I ended up being admitted to an inpatient psychiatric unit and was treated for depression and Bulimia Nervosa, even though the eating disorder that I needed treatment for was OSFED. However, I am very thankful for being admitted as I was very mentally unwell. I did have a lot of support on the unit by staff and other patients, and I was kept safe, but I still wish that there had been a tailored eating disorder treatment programme for people with OSFED.

Treatment for OSFED

I’ve been in and out of both psychiatric and medical hospitals multiple times since I was seventeen, and throughout that period I’ve done a lot of recovery work for my mental health, but the one thing that is still missing is correct eating disorder treatment.

I am not underweight, therefore I am not seen as critical. although I still struggle with disordered eating behaviours I am trying to stop these. Yet despite that, I have constant disordered thoughts, and have severe issues with self-esteem and the anxiety that goes hand in hand with it. I’m still struggling with disordered behaviours, but I am not struggling with Anorexia Nervosa, Bulimia Nervosa or Binge Eating Disorder – I am struggling with OSFED.

I have been told by my own psychologist that there’s no set treatment for me. I’ve been told by my psychiatrist that I “just need to try to eat three meals and three snacks a day” and then I’ll be okay. This is not appropriate healthcare, and hopefully this is not what most people experience when seeking the help they need.

Lack of education

Ireland has come a long way over the past few years with awareness of eating disorders to a general degree, but as a country we are still lacking education on the correct treatment for OSFED. Everyone should have access to timely and appropriate healthcare, and that can only happen when illnesses are understood and adequate treatment plans are put in place.

For now, I am doing the best that I can with the resources that I have, and my hope is that someday I will be able to say that I have fully recovered from OSFED.

The coronavirus pandemic is a stressful time for everyone. If you’re working or studying from home, it’s easy to let your health slip down in your list of priorities. We all have assignments to do or impending exams to study for, so we might put all our focus on them, as well as trying to keep up with the latest coronavirus developments in a 24-hour news cycle. However, looking after your health is so important, particularly during this time.

Here’s some tips on how to be healthy whilst social distancing which I’ve found useful.

Prepare your breakfast the night before

Starting off the day with a good breakfast will set you off to have a productive day, no matter what being productive means for you at this time. Overnight oats are a great option as it’s quick and easy to prepare when you’re tired after a long day. Get a container and place chopped up fruit, yoghurt and 40g of porridge oats, layering them until you get to the top. Place it in the fridge overnight and the next morning you’ve got a tasty breakfast to look forward to!

Plan your lunches and dinners in advance

Writing down your meals for the next day will help you to resist snacking on unhealthy food all the time. You might even use this extra time to learn to cook a new meal or two! Of course, everyone deserves a treat and you should never feel bad for enjoying chocolate or whatever treats you like. Healthy eating will help you feel better in the long term, and you’ll be glad for it when this strange time finally passes.

Go for walks

For those of us who are social distancing, government guidelines say that it’s safe for us to go on walks. You should maintain a 2 metre distance from those you don’t live with to be safe. If you get up early in the morning and go for a walk before you start working, there’ll be much less people around. Walking is a great way to stretch your legs and get your heart rate up, and it’s accessible for most people.

In times like this, it’s difficult to reach those 10,000 steps a day, but any activity is great for our physical and mental wellbeing. You can listen to music or podcasts while on your walk too. It may be best to stay away from news based podcasts at the minute, and listen to something light-hearted instead. For example, Doireann Garrihy’s Laughs of Your Life is an easy listen with great stories.

YouTube home workouts

For some people it’s very hard to feel motivated to exercise when your gym has closed down, but YouTube has countless amazing workouts, whether you have 10 minutes or an hour to spare. FitnessBlender is an amazing resource; the trainers Kelli and Daniel are very motivating and kind, just encouraging you to do the best workout you can. Other good trainers are Popsugar Fitness, which has every kind of workout you can think of, and Blogilates with excellent and quick pilates workouts. Perhaps you and a friend could arrange to use the same workout videos at the same time and motivate each other from afar.

Get a good nights sleep

It can be very difficult to wind down lately, especially with the constant news updates from around the world. You might want to ban social media at night time, and leave your phone far away from your bed so you’re not tempted to check it first thing in the morning.

Journaling is a great way to document and release all your thoughts from the day, as is reading a good book. Being alert and getting up early the next day will make you feel so much better.

There’s so much about this pandemic that we can’t control, but we do have a say in looking after ourselves. We should try to keep things as normal as we can, as we don’t know how long we’ll have to social distance for. When all of this is over, we’ll be glad that we took small steps to better our health.

There is no doubt about it – these are worrying times. We have never before experienced such life changing measures to deal with a global threat in our lifetimes. Many people across the world are experiencing anxiety about the threat of coronavirus. For students, it’s unclear what will happen with our Leaving Certs, with our futures.

If all exams were to be cancelled, the questions race around my head; how would our marks be determined? Will I be able to get a place in university next year? Will we all have to repeat the year? Right now exam stress is being made even worse with the huge worry of the coronavirus adding to it and the fear of the unknown of what will happen next. Here are some of the ways I have found are helping me cope with exam stress and anxiety during this time.

Study as normal and take breaks

We should all try and keep studying as normal. Though there is a possibility the exams might not go ahead in June, we need to prepare as if they will. Now that we aren’t at school, it is an opportunity to fully plan out your study. Most schools are using online learning during this time so make sure to engage with your teachers on these platforms and ask them any questions you have. They are there to help you.

If you are studying, take regular breaks. I have found that the easiest way to do this is to stick to my normal school timetable, beginning at nine and ending at four. Between each “class” I have timetabled I will get up, have a walk, or even go get a cup of tea for a few minutes just to keep me alert and focused for the next “class” because I find if I sit in one place for too long with no break I lose motivation and focus. Sticking to my school timetable means I’m spending the right time on each subject. It also gives life a sense of normality during these upsetting times.

Set realistic goals and try not to be hard on yourself

When you are organising your study, set realistic targets and goals for yourself – avoid timetabling yourself to have 15 chapters done in one day. It isn’t realistic and you will put yourself under a lot of pressure. In reality most to-do lists are usually overly ambitious and it’s easy to let ourselves feel bad if we don’t finish everything on the list. Be realistic with what you can get done in a day. In the long run you will feel better for the little bit you did get done rather than pushing it all to do tomorrow.

If you don’t feel able to do any work one day, don’t make yourself feel guilty for it. Self care needs to come first and some days we need a break from study and that’s okay. You need to do what’s best for you. Be kind to yourself, especially during this worrying time.

Make use of online resources

Many companies such as EDCO, Folens and CJ Fallon have made their online e-books free to students and EDCO have provided online versions of their popular revision books, ReviseWise, for free also. iRevise is offering a month free of their services and many grind schools have YouTube Channels where they have uploaded useful videos. Websites like 625points have lots of free resources too. Make use of any online resources you can. We are all in this together and many people are doing anything they can to help exam students during this time.

Try and separate your sleep and study spaces

 

If at all possible you should try and separate your sleep and study spaces. Of course a lot of people don’t have this option but if you are studying in your room, I find it is easier when I don’t study on my bed. We all associate our beds with relaxing and sleeping and in general you won’t be as productive if you study on your bed. Separating your study and sleep space can let you feel like you can escape from study when you finish for the day. Now that we all have to stay at home it can feel a bit suffocating not to have a break from your studying environment.

I recommend putting your books away when you finish studying for the day. As the saying goes, out of sight, out of mind.

Make your study space a bright, positive space

Another thing I found helped ease my anxiety around studying is to study in a bright room. That means whichever room you’re studying in, open the curtains and let in the natural light. I have found that studying in a bright room lifts my mood, especially on sunnier days (as sunny as we can get in Ireland!) If it’s getting late, make sure your room is well lit, it can make a big difference.

Keeping your workspace tidy seems obvious but once again this small step can really affect your mood while you study. Having a tidy workspace always makes me feel much more calm and collected about the work I need to do.

Making your workspace a positive place can help lift dread about studying. Maybe you could light a scented candle, play some calming music or put decorative things around your desk or study area, anything you want!

Make time to relax

When we were at school it was easy to separate our study time with our time to relax. Now that we have to study from home full time, that line has become blurred. Check in with your friends and family over text or video calls. Continue to make time for your hobbies as a way of de-stressing from exams and from coronavirus anxiety in general. Self care is so important especially during these upsetting times

All in all, though the exams are a huge source of worry right now we have to remember to look after ourselves and look after each other. If you or anyone you know feel overwhelmed this exam season about exams, Covid-19, or anything happening in your life, you should talk to a trusted friend or family member (over the phone, video call or by text if you do not live with them) or if you don’t feel comfortable doing that there are lots of resources that are available so you can speak to someone non-judgmentally about anything that is bothering you. You can also take a look at SpunOut.ie’s article on mental health supports available during the Covid-19 pandemic.

At this worrying time it’s important for us all to look after our mental and physical wellbeing because we are all facing this pandemic together. Remember, stay safe, social distance and wash your hands!

There has been a lot of talk about social distancing in the past week. This means minimising your contact with people and keeping a distance of at least 2 meters/six feet. It is a temporary measure in a bid to prevent a high rise of a seriously infectious virus known as Covid-19. Heck, the Irish pubs even closed down on St. Patrick’s Day, and if you are still wondering why, then perhaps you are one of the lucky ones.

Looking after others

There are a whole host of people out there who aren’t as healthy, strong or even as young as you, and while we can all get caught up in our own worries, we can’t afford to let these people slip our minds. The truth is that Covid-19 is much bigger than any of us.

Imagine this scenario – you are young and healthy, you’re out having a great time, meeting up with friends and making the most of your time off. You aren’t one bit anxious about the virus, and although you don’t appear to be symptomatic, you are carrying the virus. You then go home to your parents, visit an elderly relative, or come into contact with a friend that is immunocompromised (meaning they’ve a weaker immune system and cannot fight things off as easily) or has a sibling or cousin that is.

They are remaining indoors, paralysed with fear and protecting themselves in every way they can. They get a quick visit from a friend or family member checking in on them, providing them with the necessities they need to get them through another week alone, but you were already in contact with that visitor and now those who are vulnerable have contracted the virus. This is how it spreads and not everyone can fight it off.

Speaking as a person who had a terminally ill sibling, I can tell you that this is a family’s biggest nightmare and it’s one you shouldn’t have to face any quicker at the hands of someone who is not following the guidelines everyone else is.

Social distancing

The act of social distancing may seem difficult for some people and certainly it’s important to look after your physical and mental health while doing it, but trust me, if you practice it enough it becomes second nature, a way of life.

I know this may seem like an inconvenience to you right now, you are probably willing life to move on but it’s important to recognise that everyone is in the same boat, and everyone is making sacrifices. Life won’t move any faster if we don’t do as we are asked. If anything it will be slower.

We all want to go to that gig of the year, enter a shop without the anxiety of who you are standing next to or meet up with friends for a drink or two, but let’s wait until it’s safe to do so, especially when it means the difference between saving lives and risking them.

Wash your hands, keep your distance and ring your loved ones instead of meeting up with them. There’s a chance we can all emerge from this crisis intact with just a little extra care.

With the outbreak of Covid-19, many people are anxious about the virus and all the possible outcomes. The situation with the virus has affected everyone in the country with schools, colleges and pubs closed, and many people now working from home. With the public now being told to stay at home as much as possible, this can have a negative impact on our mental health, especially on those who are already under stress.

Feeling lonely

Social distancing and self-isolation are key to flattening the curve and decreasing the spread of the virus, but they can also lead to many people feeling lonely. To those with pre-existing diagnoses such as depression or anxiety, this can be a particularly difficult time. Students, who are transitioning from seeing their friends and classmates five days a week to seeing them solely through a screen might be finding this tough too.

School closure

The closure of schools was both a shock and expected by students across Ireland. While we all know that it was an essential precaution, many students were understandably anxious about the announcement and what it means for their future, particularly with the 3rd and 6th years.

As I’m writing this, I’m sitting on the couch in my living room with my school books piled beside me, yet they remain unopened. The checklist of what work I need to do sits on top of them, with only two of about 12 things marked as finished.

Getting motivated

Personally, I find it hard to motivate myself to do much work when I’m outside of school for reasons still unknown to me, but a guess of mine would be that it’s due to my mental health. The only time I find myself with enough energy to do any work is when I am actively going to school and sitting in the classroom listening to a teacher. So, you can imagine that being out of school for so long is the last thing I’d want right now.

But I know that I’m not the only one who feels this way. I know that like me, there are many other students struggling with the same thing across the country.

Sure, studying from home may be a good thing for those who need an extra push to do schoolwork. They might even find themselves to be more productive than they usually are when they’re in school. Those who are generally more proactive about school work might have no problem sticking to a schedule and working hard while teaching themselves new material. But those of us who already struggle to work in school are at a disadvantage.

Government measures

As of now, it’s been announced that our oral and practical exams have been given an automatic 100%. This brought on a mixture of emotions for many students. Some were happy not to worry anymore, some were disappointed they didn’t get to showcase their learning, and some were frustrated and felt that their time and effort went to waste. For those of us who struggle with finding motivation to revise, this announcement was one of the best things that could’ve happened to us.

While the oral announcement has come and relieved students of some stress, we still find ourselves waiting for a back-to-school date.

Everyone playing their part

I feel like I shouldn’t have to ask this of people, but please continue to self-isolate and practice social distancing. Please be mindful of those doing exams, whether they’re secondary or college level, who need to be in school or university to learn the material.

While you might miss your friends now and have no problem meeting up and going to town on your ‘days off school’ I’d like you all to be mindful of those who are working hard and hope to achieve good grades or high points in their exams.

For me, personally, I’d actually like to go to college in September. To do that, I need relatively high points for the college courses I’ve applied for. With the outbreak of the coronavirus and, subsequently, the social distancing, I’ve found myself at an academic disadvantage. Not to mention the fact that we’re not too sure what’s going to happen with exams at the moment.

Understanding this is a serious situation

If we don’t continue to stay at home now, the back-to-school date will only be pushed further and further away. It’s important for us all to understand the seriousness of this virus and the importance of staying at home and social distancing. There are students all over Ireland who are struggling with school work and studying as a result of schools being closed, and yet there are those who still choose to ignore the warnings and risk increasing the time we have to spend fighting this pandemic.

I don’t know what is going to happen with my exams. I don’t know how I’m going to manage with trying to teach myself the curriculum. My future, as of this moment, is pretty unclear.

So please, be considerate of your peers. Their future, along with your own, is in your hands. While I know it’s hard not being able to see your friends, I’ll ask you this: would you rather wait it out by following the guidelines and see your friends relatively soon, or would you rather fuel the spread of the virus and have to wait much longer?

SpunOut.ie teamed up with the National Youth Council of Ireland to support young people to share their thoughts and amplify their voices on the Sustainable Development Goals and how they impact young people in Ireland and globally.

Each podcast in the Change the World limited podcast series has been researched, produced and recorded by a young person. Each week, we’ll be releasing a new podcast episode, focusing on a specific Sustainable Development Goal, shining a light on the important actions we need to take here in Ireland and globally to create a more equal and sustainable world.

Listen to the episodes: 

Episode 7: How can YOU create a fairer world?

 

In this podcast Mark McNulty looks at what actions we as individuals can take across a number of the goals, on both a local and national level, to help meet the SDG targets by 2030.

Episode 6: Are you energised by the future?

In this podcast Caitlin Grant and Ross Boyd focus on SDG goal 7, affordable and clean energy. They talk about their experience at the 11th EU Citizens Energy Forum in Dublin, and how we can support young people to have a better say in their energy future.

Episode 5: How do we tackle Ireland’s housing crisis?

 

 



In this podcast Sarah Canavan and Dean Murray focus on goal number 11, sustainable cities and communities. Sarah and Dean look at the main aims of the goal, and how they relate to life in Ireland. They also focus on what young people in Ireland can do to help achieve goal 11 by 2030.

Episode 4: How climate activists change the world

In the episode, Criodán Ó Murchú looks at SDG Goal 13 Climate Action and chats to climate activist Dr. Cara Augustenborg about climate action, renewable energy and the impact young people can have in the fight against climate change.

Episode 3: Is decent work really that important?

In this episode Colm and Edie focus on Goal 8, decent work and economic growth. 

They explore each of the targets under Goal 8, diving into both the barriers to achieving these targets and the opportunities they give us, both here in Ireland, and abroad.

Episode 2: How much do your clothes really cost?

 

 

In this podcast, Lariane Costa Ramos focuses on goal number 12: responsible consumption and production. 

Together with guests Claire Garvey and Sarah Navin, Lariane explores the world of fast fashion, looking at the impact it has on the environment, and workers, across the globe, and how our own actions can make a big difference in changing this industry.

Episode 1: Consent – is it black and white?

 

 

 

In this podcast, Maeve McTaggart will focus on goal number 5, Gender Equality.

Maeve looks at target 5.2 which aims to “Eliminate all forms of violence against all women and girls in the public and private spheres, including trafficking, and sexual and other types of exploitation” Maeve talks to Kayle, a SMART consent ambassador and workshop facilitator at University College Cork, about how open conversations around consent can help make Ireland a safer and more equal place, helping us reach this SDG target.

 

Check out Maeve’s Podcast on Spotify

What are the Sustainable Development Goals (SDGs?)

The Sustainable Development Goals (SDGs), also known as Global Goals, are a set of goals created by the United Nations (UN) which aim to create a more equal and sustainable world. There are 17 Sustainable Development Goals with a focus on poverty, education, gender equality, the environment, the economy and more. Each one calls for action by both developed and developing countries, so the goals can be achieved worldwide.

The goals recognise that ending poverty and other injustices must go hand-in-hand with improving health and education, reducing inequality, and sustainable economic growth – all while tackling climate change and working to protect our oceans and forests.

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