If you are struggling right now you arent alone, On this page is resources and helplines worldwide. Resources and Helplines We all need help from time to time, and there is nothing wrong with asking for it. Don't suffer in silence; someone is always willing to listen. If you are unable to locate resources in your country or require additional information, please email thehopeproject.ie@gmail.com. Irelands helplines United kingdom Childline Childline , Call 0800 1111 or online chat, Talk about anything . For people up to the age of 19 Go to website Papyrus Papyrus, support Call: 0800 068 4141 Text: 07860 039 967 Email: pat@papyrus-uk.org Go to website Samaritans Samaritans, Call 116 123 Email jo@samaritans.org Go to website Anxiety UK Information and support for individuals suffering with anxiety. Go to website Kooth Your online mental wellbeing community Free, safe and anonymous support Go to website Beat Eating disorders They are the UK’s eating disorder charity. Founded in 1989 as the Eating Disorders Association, Their mission is to end the pain and suffering caused by eating disorders. Go to website Shout Crisis text line Text HELLO to 85258 Shout 85258 is the UK's first free, confidential, 24/7 text support service. It's a place to go if you're struggling to cope and need mental health support. Go to website Mind.org.uk A guide to taking the first steps, making empowered decisions and getting the right support for you. Go to website The Mix If you're under 25, you can call The Mix on 0808 808 4994 (3pm–midnight every day), request support by email using this form on The Mix website or use their crisis text messenger service. Go to website In an emergency Go to your GP. Call NHS 111 If you someone's life is at risk – for example, they have seriously injured themselves or taken an overdose you do not feel you can keep yourself or someone else safe A mental health emergency should be taken as seriously as a physical one. You will not be wasting anyone's time. Call: 999 Go to website USA Crisis Text line Call or text 988 open 24/7. It's Ok to Not Be Ok, Call or Text 988 To Reach Trained Counselors & Crisis Professionals. 988 Cares, 988 Listens, 988 Doesn't Judge, 988 Understands. Call Or Text 24/7. Go to website Safe Helpline Connect and Find Support through DoD Safe Helpline Call 877-995-5247 to be connected with a trained, confidential Safe Helpline staff member, 24/7. DSN users can call Safe Helpline by dialing 877-995-5247. For those unable to call toll-free or DSN, call 202-540-5962. Go to website Sexual assault hotline National Sexual Assault Hotline 1-800-656-HOPE (4673). Stop it Now! 1-888-PREVENT National Child Abuse Hotline 1-800-4-A-CHILD (422-4453) Go to website More hotlines and resources Need to talk to someone? Specialists are available for confidential telephone counselling. Go to website In an emergency If you someone's life is at risk – for example, they have seriously injured themselves or taken an overdose you do not feel you can keep yourself or someone else safe A mental health emergency should be taken as seriously as a physical one. You will not be wasting anyone's time. Call: 911 Canada Crisis Text line call Talk Suicide Canada at 1-833-456-4566. Support is available 24 hours a day, 7 days a week. Go to website Wellness To connect with a mental health professional one-on-one: call 1-888-668-6810 or text WELLNESS to 686868 for youth call 1-866-585-0445 or text WELLNESS to 741741 for adults Go to website Sexual assault hotline National hotlines can help connect victims, survivors, and their support networks connect with local resources. The Victim Connect Resource Center is one of several national hotlines that are dedicated to helping victims understand their rights and options, and make the choices that will best support their recovery. Go to website More hotlines and resources Need to talk to someone? Specialists are available for confidential telephone counselling. Go to website In an emergency If you someone's life is at risk – for example, they have seriously injured themselves or taken an overdose you do not feel you can keep yourself or someone else safe A mental health emergency should be taken as seriously as a physical one. You will not be wasting anyone's time. Call: 911 New Zealand Crisis line Call or text 1739. Open 24/7 Healthline Healthline – 0800 611 116 Go to website Samaritans Samaritans – 0800 726 666 Go to website Lifeline Lifeline – 0800 543 354 (0800 LIFELINE) or free text 4357 (HELP). Go to website More hotlines and resources Go to website The low down thelowdown.co.nz – or email team@thelowdown.co.nz or free text 5626 Go to website Suicide crisis Suicide Crisis Helpline – 0508 828 865 (0508 TAUTOKO). Go to website Youthline Youthline – 0800 376 633, free text 234 or email talk@youthline.co.nz or online chat. Go to website Whats up What's Up – 0800 942 8787 (for 5–18 year olds). Go to website In an emergency If you someone's life is at risk – for example, they have seriously injured themselves or taken an overdose you do not feel you can keep yourself or someone else safe A mental health emergency should be taken as seriously as a physical one. You will not be wasting anyone's time. Call: 111 Norway Crisis line Telephone: 116 123 Mental Health Helpline Tel: 810 30 030 Go to website More resources and helplines Go to website In an emergency If you someone's life is at risk – for example, they have seriously injured themselves or taken an overdose you do not feel you can keep yourself or someone else safe A mental health emergency should be taken as seriously as a physical one. You will not be wasting anyone's time. Call: 112 Australia Beyond Blue aims to increase awareness of depression and anxiety and reduce stigma . Call 1300 22 4636, 24 hours/7 days a week, chat online or email. Go to website Blue Knot Foundation Helpline is the National Centre of Excellence for Complex Trauma. It provides support, education and resources for the families and communities of adult survivors of childhood trauma and abuse . Call 1300 657 380, Monday – Sunday between 9am – 5pm AEST or via email helpline@blueknot.org.au . Go to website Butterfly Foundation's National Helpline is a free, confidential service that provides information, counselling and treatment referral for people with eating disorders , and body image and related issues. Call 1800 33 4673, 8am-midnight AEST / 7 days a week, chat online or email. Go to website In an emergency If you or someone you know is in crisis and needs help now, call triple zero (000). You can also call Lifeline on 13 11 14 — 24 hours a day, 7 days a week More resources and helplines Europe In an emergency call 112 Europe helplines

Anxiety Anxiety is your body's natural response to stress. It's a feeling of fear or apprehension about what's to come. The first day of school, going to a job interview, or giving a speech may cause most people to feel fearful and nervous. - https://www.healthline.com/health/anxiety Anxiety is quite hard to live with and it’s different for everyone. A lot of people might not understand anxiety but everyone gets anxiety from time to time just other people are anxious all the time. What triggers one person's anxiety may not create the same response in someone else. A break-up, concern about exams or work, or an argument with a friend can make you feel anxious, worried or scared. Anxiety is an everyday feeling. But it can become a problem when there is no obvious reason for it. Or when anxious feelings persist for more than a couple of weeks. Physical effects of anxiety Dry mouth and/or difficulty swallowing Nightmares Difficulty getting to and staying asleep Poor concentration Muscle tension and headaches Rapid heart rate and breathing Sweating or trembling Diarrhoea A flare-up of another health problem or illness (for example, dermatitis, asthma) Some common ways anxiety can affect your behaviour and feelings Irritability or always being in a bad mood Having a strong urge to avoid situations that could trigger your anxiety Worry or always feeling that something bad is about to happen Asking a lot of needless questions and needing constant reassurance Being a perfectionist Being pessimistic and focusing on what may go wrong in any given situation https://www2.hse.ie/conditions/mental-health/anxiety.html How to deal with anxiety. Try these when you're feeling anxious or stressed: Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head. Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand. Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks. Get enough sleep. When stressed, your body needs additional sleep and rest. Exercise daily to help you feel good and maintain your health. Check out the fitness tips below. Take deep breaths. Inhale and exhale slowly. Count to 10 slowly. Repeat, and count to 20 if necessary. Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get. Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think? Welcome humor. A good laugh goes a long way. Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones. Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress. Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern. Panic Attacks and Anxiety Remember if you're struggling, talk to someone. Talk to a friend, family member, teacher or just anyone. once you start talking it gets easier Helplines

Ansvarsfraskrivelse Hvis du trenger mer informasjon eller har spørsmål om nettstedets ansvarsfraskrivelse, kan du gjerne kontakte oss på e-post på Thehopeproject2021@gmail.com . Vår ansvarsfraskrivelse ble generert ved hjelp av the Ansvarsfraskrivelse Generator . Ansvarsfraskrivelser for The Hope project All informasjon på denne nettsiden - https://thehopeproject2021.wixsite.com/thehopeproject2022 - er publisert i god tro og kun til generell informasjon. Hope-prosjektet gir ingen garantier om fullstendigheten, påliteligheten og nøyaktigheten til denne informasjonen. Enhver handling du tar med informasjonen du finner på denne nettsiden (The Hope-prosjektet ), er strengt tatt på egen risiko. Hope-prosjektet vil ikke holdes ansvarlig for eventuelle tap og/eller skader i forbindelse med bruk av nettsiden vår. Fra nettstedet vårt kan du besøke andre nettsteder ved å følge hyperlenker til slike eksterne nettsteder. Selv om vi bestreber oss på kun å tilby kvalitetslenker til nyttige og etiske nettsteder, har vi ingen kontroll over innholdet og arten til disse nettstedene. Disse koblingene til andre nettsteder innebærer ikke en anbefaling for alt innholdet som finnes på disse nettstedene. Nettstedseiere og innhold kan endres uten varsel og kan forekomme før vi har mulighet til å fjerne en lenke som kan ha blitt "dårlig". Vær også oppmerksom på at når du forlater nettstedet vårt, kan andre nettsteder ha andre personvernregler og vilkår som er utenfor vår kontroll. Sørg for å sjekke personvernreglene for disse sidene samt deres "vilkår for bruk" før du engasjerer deg i noen virksomhet eller laster opp informasjon. Kommentar fra skaperen. Denne nettsiden er KUN til informasjon. Det er støttegrupper, men de overvåkes kontinuerlig. Hvis du er i krise eller trenger legehjelp, kontakt din fastlege, lokale legevakt eller 999. Jeg er ikke lisensiert eller kvalifisert til å gi psykisk helsestøtte i en krise eller nødsituasjon. Jeg er her for å lede folk til den beste tjenesten for dem, for informasjon eller spørsmål noen måtte ha. Samtykke Ved å bruke nettstedet vårt samtykker du herved til vår ansvarsfraskrivelse og godtar vilkårene. Oppdater Skulle vi oppdatere, endre eller gjøre endringer i dette dokumentet, vil disse endringene bli lagt ut tydelig her. Ta kontakt

Information Suicidal Thoughts If you are having thoughts of suicide you're not alone. They can be scary and they can give you many other unwanted feelings and thoughts. Remember you don't have to act on these thoughts. Suicidal thoughts Depression Depression is more than an unhappy feeling for feeling fed up for a few days its much more than that. Depression Self Harm Self harm is when a person causes physical pain to themselves. It is a difficult issue to start talking about and not a lot of people understand why someone may self harm. Self Harm View More "Don't let this darkness fool you, All lights turned off can be turned on." - Noah Kahan

If you suffer with anxiety and panic attacks, you,re not alone. There is techniques that can help you cope better and be more in control and also there is instructions on how to help someone having a panic attack. Panic Attacks A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you're losing control, having a heart attack or even dying. While they are frightening they are not dangerous. There are things you can to to feel calmer and more in control. Puster Hvis du puster raskt under et panikkanfall, kan å gjøre en pusteøvelse lette de andre symptomene dine. Prøv dette: Pust inn så sakte, dypt og forsiktig du kan, gjennom nesen. Pust sakte, dypt og forsiktig ut gjennom munnen. Noen mennesker synes det er nyttig å telle jevnt fra én til fem på hvert inn- og utpust. Lukk øynene og fokuser på pusten. 5,4,3,2,1 teknikk Hvis du har et panikkanfall, kan jordingsteknikken 5,4,3,2,1 være veldig nyttig. Slik er det: Nevn 5 ting du kan se, Nevn 4 ting du kan føle, Nevn 3 ting du kan høre, Nevn 2 ting du kan lukte, Nevn 1 ting du kan smake. Denne teknikken er for å jorde deg og hjelpe deg med å fokusere. Det vi prøver å gjøre er å jorde deg og få deg til å føle deg mer i kontroll for å takle bedre. Noen ganger kan det virkelig hjelpe å ha noe i hendene mens du gjør disse teknikkene. For eksempel å holde isbiter eller leke med en fidget-leke. Det er også noen apper du kan laste ned som kan hjelpe deg å roe deg ned. Rootd Breathwrk Klar frykt Headspace Daylio journal Woebot Noen mennesker liker å gjøre aktiviteter for å fokusere tankene på noe annet. For eksempel: Tegning Fargelegging Ripper papir Se en film Lytt til musikk veldig høyt Går en tur Leker/tilbringer tid med et kjæledyr. Ringer en venn Det kan være hva som helst, hvis det hjelper deg er det det som betyr noe. Å lage en liten plan for hva du kan gjøre når du kjenner at et panikkanfall kommer eller når du har et kan være nyttig. En liten liste over ting du kan gjøre i det øyeblikket kan hjelpe deg. Hjelpe noen som har et panikkanfall. Det kan være skummelt når noen du kjenner får et panikkanfall, men det er noen enkle ting du kan gjøre for å hjelpe dem: Hold deg rolig , hold stemmen din rolig og ikke snakk om eller fokuser på hva som skjer med dem under et panikkanfall. Minn dem på at de er trygge og at det snart er over. Spør dem om de trenger noe . Noen som har et panikkanfall er kanskje ikke alltid i stand til å fortelle deg hva de trenger, men å spørre kan hjelpe å minne dem om at de ikke er alene. Hjelp dem å puste. Prøv å telle høyt mens du puster inn i 5 sekunder og ut i 5 sekunder. Støtt etterpå, ta dem med et rolig sted for å roe seg ned og få dem litt vann hvis de trenger det.

About the Hope project T heHopeProject.ie is a mental health resource website created by Charlotte McDonnell, a teenager from Tipperary, Ireland. The website offers support and information for those struggling with mental health issues in Ireland, with an emphasis on providing hope and encouragement. The website features articles on a range of mental health topics, incl uding depression, anxiety, and suicide prevention. These articles aim to provide information and practical advice on managing mental health issues. The website also offers a directory of mental health support services available in Ireland, including phone and online support services. The website's message of hope and encouragement can be especially beneficial for young people who may be experiencing mental health challenges for the first time. Overall, TheHopeProject.ie is a valuable resource for those seeking support and guidance on mental health issues in Ireland. The website's emphasis on hope and the availability of resources and information can be a lifeline for anyone struggling with their mental health. In 2020 the Hope project was created on Instagram. It started off as just sharing quotes, helpline numbers for Ireland and spreading awareness on mental health and suicide. I came up with the idea due to my own struggles with mental health and the system in Ireland. I wanted people to know they aren't alone and there's support there . In January 2022 I created the hope project website, I was still struggling with my mental health but I wanted a reason to keep going so I really pushed myself and made the hope project bigger and better. I got in contact with TDs, HSE and many other people to tell them a change needs to be made to the mental health system in Ireland as the current system is not working and adolescents are being left alone when they need these services. The website was created with the idea to have a safe place online for people worldwide to go to when they may be struggling. The project then went onto TikTok. From TikTok the hope project gained a bigger following. In the summer of 2022 I opened a shop to sell items to raise money for suicide prevention posters, website upgrades, future events etc. The Hope project hoodie was the first item to be created. The idea of it was that if someone was wearing the hoodie and other people who may be struggling saw it, they may think that it does get better and take it as a sign to keep going. The hope project now runs itself, I do update the website once or twice a month and I'm always posting on the Instagram and TikTok. I couldn't have created the project without the support from my friends, family and especially the followers of the hope project. I hope to help many more people in the future with the hope project and the message will always stay the same. - HOPE - Hold On, Pain Ends. You will get through every hard day. The pain you may be feeling now wont last forever. Stay strong. I'm proud of you all. - Charlotte Mac

We provide information and resources for mental health and suicide. You can also message us on the online chat. You're never alone, we are here for you. Charlotte Mac Hei, mitt navn er Charlotte Mac og jeg er 16 fra Tipperary, Irland. Jeg laget denne nettsiden fordi jeg har slitt med min mentale helse i mange år og I vet hvordan det føles å være alene og hvordan det er når psykisk sykdom tar opp hele livet ditt. Jeg ønsker å gjøre en forskjell og hjelpe mennesker. Denne nettsiden er et trygt sted for alle. Det er grupper og informasjon om ressurser og tjenester for psykisk helse og hvis du eller noen du kjenner sliter finnes det informasjon for det også. Du kan også kontakte meg på e-post eller knappen "LETS CHAT". Du kan være deg selv her og du er så sterk og modig. -Elsker Charlotte xx

Suicidal thoughts If you are having thoughts of suicide you're not alone. They can be scary and they can give you many other unwanted feelings and thoughts. Remember you don't have to act on these thoughts. You are so loved and worth so much. There is help Available. Symptomer på Selvmordstanker Getting help for suicidal thoughts Talking to someone about how you are feeling can help. Once you start talking it gets better. You can talk to a family, friend, teacher, anyone who you trust. Go to your doctor. They can get different resources for you and run tests to find out what's going on. Book an appointment to see a therapist. If you feel you cant keep yourself safe you can call the police or ambulance or you can go to your nearest hospital. I know it can be frightening to do this but these people want to help you and you're NOT wasting anyone's time. Everyone needs help from time to time. Call a helpline. If you or someone you know is in crisis or having a medical emergency call your country's emergency number 999, 112, 911, 000 Helplines IE - Call 1800 247 247, or text HELLO to 50808 UK - Call 116 123 or text HELLO to 85258 USA - Call 988 or text HOME to 741 741 more resources and helplines here Making a safety plan can really help when the thoughts get too much. It can distract and ground you. It also helps to remind you of the good things in life. You can download this safety plan template and create your own. When you feel unsafe you can read the safety plan and follow and safety tips and distractions you have. If the safety plan doesn't help its time to call an ambulance or go to hospital. Mental health is just as important as physical health. Its worth getting help for. If someone you know is thinking of suicide the best thing you can do is listen and not judge. It can be hard to hear that someone you love is feeling like this but there is options for you too if you're upset or overwhelmed. Remember if you feel that you need to get them help by teling someone else thats okay. They might not understand or be upset but their safety matters.

Supporting others Life can be tough for everyone, especially for those dealing with mental health problems. This page is here to show you how to help someone who might be having a hard time, whether they're a friend, family, someone from school, or even a stranger. Sometimes, saying or doing the right thing can make a big difference. What are the signs that someone is struggling? Sometimes there is small signs that someone is struggling but other times there may be something that they could say or do that will set off alarm bells. Its important to be informed on what to look out for. Changes in Behavior: Look for significant changes in their behavior, such as social withdrawal, increased irritability, mood swings, or unexplained agitation. Emotional Distress: Frequent and intense feelings of sadness, hopelessness, anxiety, or anger that seem overwhelming. Changes in Sleep Patterns: Insomnia or excessive sleeping can be indicators of mental health issues. Appetite and Weight Changes: A noticeable increase or decrease in appetite and weight can be signs of emotional distress. Difficulty Concentrating: Struggling to focus, make decisions, or remember things can be a sign of mental health challenges. Lack of Interest: Losing interest in activities they used to enjoy, such as hobbies, work, or socializing. Physical Symptoms: Unexplained physical symptoms like headaches, stomachaches, or fatigue may be related to mental health. Neglecting Personal Care: A significant decline in personal hygiene or self-care. Substance Abuse: An increase in alcohol or drug use as a coping mechanism. Isolation: Avoiding social interactions or cutting off contact with friends and family. Extreme Mood Swings: Severe and sudden shifts in mood that are not typical for the person. Expressions of Hopelessness: Statements or behaviors that suggest they feel trapped, worthless, or that life isn't worth living. How to help someone that is struggling. This is a paragraph. Use this area to add any information you want to share with users. Just click "Edit Text" or double click here to change the text and make it your own. You can also adjust the paragraph's font, size and color so it fits your website’s theme. This is a great place to tell users a story about your website and let them know more about what you offer. You may want to share information about your company's background, your team, or the services you provide. Be sure to keep the tone and voice consistent throughout the site so users become familiar with your brand. Contact I'm always looking for new and exciting opportunities. Let's connect. info@mysite.com 123-456-7890

Having suicidal thoughts can be frightening but remeber you are not alone, with the right support you will get through this. The hope project is here for you. Suicidal Thoughts If you are having thoughts of suicide you're not alone. They can be scary and they can give you many other unwanted feelings and thoughts. Remember you don't have to act on these thoughts. You are so loved and worth so much. What are suicidal thoughts? Feeling suicidal can range from thinking about dying to planning how to do it. It might make you feel scared or overwhelmed, but it's important to know you're not alone. Many people go through these thoughts at some point in their lives. People experience suicidal feelings differently. You might feel overwhelmed by tough emotions, feeling like you can't handle them. It might not be so much about wanting to die, but feeling like you can't keep living the way you are. These feelings can grow gradually or fluctuate from one moment to the next. It's normal to feel confused about why you're feeling this way. These thoughts aren't permanent, You will feel okay again, with the right support . When you're in the grip of suicidal feelings, it can be really tough. It might seem like there's no way out, like acting on those feelings is the only option, or that nothing can make the pain go away. But remember, those feelings, though intense, can pass. In this moment, there are things you can try. Even if it feels like nothing will make a difference, give these strategies a chance. You might feel differently once you've given them a shot. Instead of fixating on the future, focus on getting through this moment or day. You've likely experienced similar feelings before, and they've eventually faded. Remind yourself that this pain is temporary; it will likely ease with time. Try changing your immediate thoughts by doing something different or shifting your focus. It doesn't have to be a big change—small steps can help. Don’t make a decision today You don’t need to act on your thoughts right now. You can try to focus on just getting through now, or today, and not the rest of your life. You may have had these thoughts before, but you feel less able to cope today. You might find that you are more able to cope in a few days. Other ways to cope Talk to someone about how you are feeling - This could be a Family Member, Teacher, Friend, Counsellor or a Hotline. If you are finding it hard to talk about what you’re going through, you can try starting with: “Lately, I’ve been feeling…” “I think it started when…” “I’ve been feeling this for a while…” or “I’m thinking about…” Write about your feelings, Writing down how you are feeling can really help. Writing in a journal or on a piece of paper and then destroying that paper can give you a sense of relief. Take things a little at a time. Set out to get through the next day, the next week or month, perhaps the next hour or even less. Tell yourself: "I've got through so far, I can get through the next hour". Coping with these thoughts What you May think or feel hopeless, like there is no point in living tearful and overwhelmed by negative thoughts unbearable pain that you can't imagine ending useless, not wanted or not needed by others desperate, as if you have no other choice like everyone would be better off without you cut off from your body or physically numb fascinated by death. What you may experience poor sleep, including waking up earlier than you want to a change in appetite, weight gain or loss no desire to take care of yourself, for example neglecting your physical appearance wanting to avoid others making a will or giving away possessions struggling to communicate self-loathing and low self-esteem urges to self-harm . Mind.org Distractions Do something else, and focus your attention fully on what you're doing, e.g. • Gardening Household chores Physical exercise - walk, run, cycle, dance. Tapping (Emotional Freedom Technique) Reading - magazine, self help book Television Seek out a supportive discussion forum on the internet • Learn something new on the internet • Go to the park, the beach - pay attention to nature. Visit someone Music Play with a pet. DIY Feed the birds Sudoku or crossword Do something creative: painting, writing, knitting, play a musical instrument, make a collage, bake a cake, cook a meal, arrange some flowers, make a website or blog. Safety Plan Having a safety plan while in a moment of crisis can be extremely helpful. You can make your own on websites and apps such as: Canva Word Phonto Or you can download some online. Samaritans Getselfhelp SpunOut.ie Everylifematters Resources and helplines Ireland Samaritans - Call 116123 or email Jo@samaritans.ie . Pieta House - Call 1800 247 247 or Text HELP to 51444 Text about it - Text HELLO to 50808 Childline - For people up to the age of 18 Freephone 1800 66 66 66 Text 50101 Live chat at www.childline.ie Go to your GP if you are struggling. In an emergency go to your local hospital or call 999 and ask for Ambulance or Gardi For other Countries please go to our resources and helplines page. Resources If you think that its the end remember your life is just beginning. UK Samaritans - Call 116123 Email jo@samaritans.org Campaign Against Living Miserably (CALM) Call 0800 58 58 58 – 5pm to midnight every day Visit the webchat page Papyrus – prevention of young suicide HOPELINE247 Call 0800 068 41 41 Text 07860 039967 Email pat@papyrus-uk.org Childline – for children and young people under 19 Call 0800 1111 SOS Silence of Suicide – for everyone Call 0300 1020 505 – 4pm to midnight every day Email support@sossilenceofsuicide.org Shout Crisis Text Line – for everyone Text "SHOUT" to 85258 YoungMinds Crisis Messenger – for people under 19 Text "YM" to 85258 Go to your GP if you are struggling. If you or someone you know is in Crisis call 999 and ask for Ambulance or Police, or go to your nearest hospital. You will get through this, You are not alone.

Information of self harm along with distraction techniques and how to cope. Self Harm Self harm is when a person causes physical pain to themselves. It can include cutting, biting, scratching, burning and many other ways. There can be many reasons that a person self harms for example they could be getting bullied, experiencing a loss, discrimination, stress, disability's etc. People can self harm as a release and its a way they cope with overwhelming emotional pain. It is a difficult issue to start talking about and not a lot of people understand why someone may self harm. Types of self-harm There are many different ways people can intentionally harm themselves, such as: cutting or burning their skin punching or hitting themselves poisoning themselves with tablets or toxic chemicals misusing alcohol or drugs deliberately starving themselves (anorexia nervosa) or binge eating (bulimia nervosa) excessively exercising People often try to keep self-harm a secret because of shame or fear of it being seen. They may cover up their skin and avoid discussing the problem. It's often up to close family and friends to notice when somebody is self-harming. They should approach the subject with care and understanding. It can also include behaviours that have some level of suicide intent, such as overdoses. How to support someone who self harms. Stay calm, you may feel angry or confused as to why someone you care about would self harm, but acting with anger can shut the conversation down and make that person feel worse and more alone. Self harm is a sign of serious emotional distress. you can ask open questions about their feelings. these can be as simple as "how are you feeling". Give them time to openly express their emotions and give them space and time to talk. Show that you care and be non- judgemental. Tell them about support services available and tell them they aren't alone. https://www.samaritans.org/ireland/how-we-can-help/if-youre-having-difficult-time/if-you-want-self-harm/ Be patient because it will take time for them to feel better and they might not understand yet why they feel the way they do. How to help yourself if you self harm You may feel like self harming is your only way to feel better or feel able to cope, but there are other ways. There are services out there made to help. Self harm is not your only option, you could call a helpline or text We do have a page where there are many supports -Resources and Helplines These services have trained professionals who want to help you. You are not alone you will get through this. You can also go to your GP for help. Distractions Paint or draw Keep a journal, writing down your feelings can help. Write a letter about how you are feeling and tear it up. Colour an entire blank page until its filled with colour. Listen to music Sing or play an instrument Call a friend or hotline helplines Play with or walk a pet Exercise Tear a piece of paper into hundreds of pieces Draw on yourself with red marker where you want to self harm Hold ice cubes. they can ground you and you can also add red food colouring Cook or Bake Clean or organise your room. say the alphabet backwards Play with fidget toys There are more distraction techniques on -http://www.selfinjury.bctr.cornell.edu/perch/resources/distraction-techniques-pm-2.pdf There is no shame in asking for help, we all need some from time to time. Talk to a trusted adult like a teacher or parent, you can also talk to your friends. I got some of this information from the different sites already linked but I myself know how hard it is to struggle with self harm so you are not alone. with the right supports and motivation self harm can be something in your past. If you need any more information from The Hope Project ask on the "Lets Chat" button on the website or email Thehopeproject.ie@gmail.com and we will get back to you as soon as we can. Even the darkest night will end and the sun will rise. More information Information for parents