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Category: Stress

How to deal with anger

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Anger is a feeling we all experience. It’s an emotional state that comes with thoughts and often physical feelings as well.

Anger can usually be summed up with the expression ‘that’s not fair’. It comes with a sense of injustice. Maybe you feel you or someone else has been treated unfairly. Anger can be a great motivator, prompting us to make changes and tackle inequalities.

The past year has been challenging for many, and can cause a lot of anger. We often feel angry when we have no control over things. We can feel stressed, or under a lot of pressure.

There is nothing wrong with feeling angry. It is our response to feeling anger that can cause problems for us.

Why we feel angry

Feeling angry often comes with physical sensations. Things like our heart beating faster, feeling hot or clenching our fists.

Anger can be difficult to express and manage. Particularly because a lot of us have been taught not to show it. We can be made feel guilty or ashamed about being angry, despite it being a necessary emotion.

This is unfair as well, and can further sustain feelings of anger. Until we learn how to manage it a different way, this keeps going in a circle.

We learn a lot about how to express emotions from our family. Think about the habits you may have picked up over the years. Do people close to you release anger in a healthy way?

Amy’s story: Living in a high-risk household

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Amy, 22, a Jigsaw volunteer from Limerick shares her experience of the pandemic.

My experience of the Covid-19 pandemic has been somewhat different to that of my peers, as I am living in a high-risk household. A member of my family is currently undergoing chemotherapy which compromises their health immensely. Because of this, myself and the other members of my family are not only responsible for our own health, but for their health too.

The feeling of responsibility for someone else’s health is a difficult feeling to put into words. I did not feel much pressure and frustration during the first lockdown as everyone was in the same boat. I oddly felt safer and more relaxed knowing that everyone was undertaking the necessary precautions.

Sleep and mental health

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We all need our sleep. Regular, long stretches of undisturbed quality sleep is essential for our mental as well as physical health.

“Sleep is the single most effective thing we can do to reset our brain and body health each day”, according to Professor Matthew Walker, neuroscientist, and author of ‘Why We Sleep’.

Many of the young people who attend Jigsaw face-to-face services report sleep difficulties as one of the issues they are facing.

In this article, you will learn:

How much sleep do young people need?

Our sleeping rhythms and needs change as we get older. Although we may feel we can manage with a certain amount of sleep, there are recommended times for overall health.

Teenagers need between eight to ten hours sleep a night, though they are more likely to get around seven. Adults require a bit less; between eight and nine hours. These guidelines may seem ambitious, or even unrealistic. But sleep is essential for your health and for cognitive functions like learning.

Research has proven when school start times are put forward to allow students to get more sleep, it leads to an increase in academic performance. In a 2018 study, a Seattle High School delayed its start time by an hour and saw a 4.5% increase in the median grades of the students. It also saw an improvement in attendance.

It is possible to sleep too much (over ten hours regularly). Find out the right amount of sleep for you within these guidelines to feel rested when you wake.

Relaxation for mental health

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How many times have you heard the words ‘just relax’. Sometimes it’s easier said than done.

It can also be quite annoying to have someone telling you to relax, when there seems to be a lot on and out of your control.

But often, life can be so busy we forget to take a break and step back. It’s not unusual to have several things on our mind all at once.

Things like exams, family, friends, finances, and the future can feel overwhelming. Feeling stressed or tense can be a signal to take a break and have some downtime. Relaxation is important for our mental health.

In this article, you will find:

Body image and mental health

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Body image is the way we feel about how we look. Most of us experience dissatisfaction with how we see our body at different points in our life.

Very few people are 100% confident about their appearance at all times. However, if the way we feel about our body starts to impact what we do in a negative way, we need to address this.

Difficulty with body image affects people of any gender. In today’s society, there’s a focus on physical appearance and the ‘perfect body’ and social media can emphasise this.

Scrolling through Instagram and making comparisons between ourselves and what we see is very common. This can distort our sense of body image, creating unrealistic expectations of how we should look.

Worrying about the future

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The future and how we feel about it can make us feel overwhelmed. Either by the amount of choice, or lack of it.

Being worried about the future is not uncommon. Some people have a very clear map of what road they hope to take. Others are less certain.

Few could have predicted the pandemic and how that has affected our immediate future.

When thinking about the future, we may experience a range of emotions including confusion, frustration, anger or sadness.

What you’ll find in this article

Difficult relationship with food

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There are many things which can affect our relationship with food. As we get older, our tastes can change and our appetite can vary depending on our energy needs.

However, sometimes our relationship with food can become difficult or strained. We may start to feel self-conscious eating in front of others, begin to calorie count or restrict food.

In this article, you will find:

Why would someone restrict food?

There are many reasons for this. It can be a way to feel more in control when things around us feel outside of our control. It can be a way to cope with feelings of stress or anxiety.

Sometimes we can have difficulties with how we see ourselves, or don’t like how we look. This might make us try to change how we eat.

We may try to change our behaviour or our bodies, or attempt to ‘control’ our shape or our weight.