Sitting an exam or assessment can be daunting enough. However, the wait before finally getting your results can be even more nail-biting.
For some, opening the results envelope brings a wash of relief. However, for others, it can lead to disappointment, confusion, guilt, upset and anger.
Whether we are feeling run down, experiencing low mood, or are in crisis we all need to reach out for support sometimes. You are not alone.
Recent research conducted by Orgyen and the World Economic Forum highlighted that 87% of the global population is affected by mental health difficulties. This can either be through individuals’ own experience or that of someone close to them.
Although Ireland is known for being friendly and welcoming, racism does happen here.
Too often in Jigsaw we hear from young people about the negative impact racism has on their mental health. We hear of experiences ranging from discrimination to physical violence. It’s important that we are aware of the impact of this and act to challenge racism when we can.
Jigsaw is part of the Irish Network Against Racism. We are committed to challenging racism and supporting young people who are affected by it.
Sarah* contacted Jigsaw about four months before her Leaving Cert exams. She had been feeling anxious for a while, but in the last few weeks she’d had two panic attacks.
Her main worry was that she’d get a panic attack in an exam. “I have to get rid of this anxiety now”, she told the clinician, “before my mocks”.
Sarah’s clinician wanted to know more about the anxiety and panic attacks. When did they happen? Was there a trigger? They discovered Sarah’s panic attacks happened just after Sarah’s teachers mentioned study plans or expected study hours in class.
When her history teacher said, “you all should have covered this section in your revision plan already”, Sarah felt her heart beating fast and chest getting tight. She rushed to the toilet because she felt she couldn’t breathe. She barely remembers the rest of the day.
The Jigsaw clinician helped Sarah realise her panic attacks were connected to worries she was too far behind on study. She thought she’d never be able to catch up.
This connected to deeper worries of failing her exams, being unable to get into college or ever getting a job. That would lead her to be a “complete failure” in life. The clinician asked her to step back, look at the facts and be realistic about what could happen. They discussed strategies for managing exam stress.
Together they looked at Sarah’s schedule. The clinician asked Sarah to draw out her weekly calendar. She coloured in the hours she spent studying as blue, with different colours for other activities. When she was finished, Sarah’s waking hours were almost completely blue.
Emily, 18, a Jigsaw volunteer from Donegal gives us her story: As the daughter of an essential worker, I’ve come to recognise that quitting time is non-existent these days for some workers.
Dinner time is rarely a shared occasion. As I write this, she’s on phone call number two of the day, on her day off. This is the new normal for myself, and a lot of other young people living with an essential worker during this pandemic.
For many young adults in Ireland over the past few months, there has been additional stress added to the fact that they are living through a global pandemic. For some, almost overnight, they have gained a new responsibility, not only for themselves but for siblings and other family members too, because their parents have been occupied with helping to fight the ongoing crisis. For myself, as well as trying to keep on top of college work, I have been looking after my five younger siblings. This includes doing washing, tidying up the house and making sure they are all fed and watered, as well as checking in to make sure they are ok with their schoolwork. This has been stressful and frustrating at times, but overall very rewarding to know that the pressure is taken off my mammy somewhat when she gets home from work in the evenings.
I have found a few different ways of working in order to help myself and the others in my house as much as possible. My hope is that by sharing them, I can help other young people that find themselves in the same situation as myself. They include:
Even if it is just a basic list of things I need to do the next day, writing a list always helps me to stay motivated and keep going throughout the day to get as much done as I can.
Based on the ‘Five Ways to Wellbeing‘ report 2008 by the New Economics Foundation (NEF), here are five things you can do daily for your mental health.
The UK Government commissioned the NEF to develop a simple set of evidence-based actions for people to improve their wellbeing. NEF drew on a very broad base of research for their recommendations, from psychological to economic literature.
Hi,
I was just wondering if you have any advice of how to cope with feeling really trapped as a result of covid?
As usual, my parents are fighting non stop and I would normally just stay outside a lot longer or be with friends to avoid being at home and experiencing it, but now that I’m home all the time, I’ve been having to deal with it a lot more.
This has also often ended up with me getting in the middle of their conflict (often to side my mam) and then ending up arguing with my dad.
I just can’t help but feel hopeless as I wonder when things will be a bit normal, so that I don’t have to be at home all the time/ listen to them argue 24/7.
I can’t really talk to them about its impact on me as neither of them listen to anyone else’s views, apart from their own.
Anyway I don’t know if what I just said even makes sense but I’ve just been feeling really horrible recently and don’t know how to cope with it all, like it’s making me really dislike my parents (which I end up feeling guilty about- but that’s a whole different story).
Thanks 4 reading this and replying, if you do ? x
– Lilah
Hi Lilah,
It makes total sense! Sounds like a lot of the challenges you were managing at home have become amplified due to COVID-19 restrictions. On top of that, some of your usual coping strategies aren’t available to you anymore. It’s important that you remember your parents’ fights are not your fault.
Alacoque, Jigsaw clinician, talks about how you can support a younger brother or sister during this difficult time.
Social distancing measures we need to take to prevent the spread of Coronavirus will no doubt have an impact on our mental health.
Our clinical team in Limerick are staying in touch through Zoom for team meetings. Here they discuss what in particular they are finding difficult, but also how they are looking after their own mental health and what you can do too.
TV, radio and social media continue to be filled with stories about Covid-19. However, schools, colleges and workplaces are gradually re-opening following advice from the government.
The novelty of time at home has more than likely worn off by now. In fact, there’s a lot of ‘new normal’ talk, but let’s remind ourselves, these are unusual times. It is important to look after both our mental and physical health.
Though there are very different challenges right now.
