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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

Depression is more than just an unhappy feeling..... Depression Depression is more than an unhappy feeling for feeling fed up for a few days its much more than that. Everyone can feel sad from time to time but depression is constant and doesn't go away easily and someone might not know why they are depressed. Its not a sign of weakness or something you can just snap out of. Psychological Symptoms Losing interest or pleasure in Hobbies. Continuous low mood, emptiness or sadness. Feeling hopeless and helpless. Having low self-esteem. Feeling worthless or guilty. Feeling irritable and intolerant of others. Having no motivation or interest in things. Struggling to find purpose in life Feeling anxious or worried. Having thoughts or behaviours surrounding suicide or self-harm. Difficulty concentrating or making decisions. Talk with someone you trust - Teacher, Family member, Counsellor, Friend, Helpline. Write about how you are feeling. [Journal, Writing on a piece of paper then destroying it]. Meditation Play an instrument Read a book. Learn something new. Set small goals for yourself such as brushing your teeth, putting dirty dishes in the dish washer, brushing your hair, having a shower, hanging out with friends, make your bed - whatever goal you accomplish is a step forward no matter how big or small. Exercise. Coping strategies Physical Symptoms Changes in appetite or weight Sleep disturbances Fatigue or loss of energy Headaches Digestive issues Chronic pain Causes Bereavement Divorce Illness Redundancy - Job or money worries The experience of loss Stressful events Personality Family history/genetics Giving birth Loneliness Alcohol and drugs Illness Read More Treatment Therapies - CBT, EMDR, Art Therapy, Music therapy, Talking therapy, Behavioural Therapy. Antidepressants. Going to hospital. Talk to your doctor to find the best treatment option for you. Read More Support Its okay to reach out for support, its the bravest thing you can do. You're not alone, there's lots of services there to help. Ireland Aware Ireland My Mind Turn2me Jigsaw Childline Barnardos Alone Online support Phone support Samaritans - Call 116123 Pieta house - Call 1800 247 247, Text HELP to 51444 Crisis text line - Text HELLO to 50808 View More UK Hub Of Hope Depression UK Kooth Childline UK The MIX NHS Online support Phone support Samaritans - Call 116123 SHOUT - Text SHOUT to 85258 SANEline - Call 0300 304 7000 Papyrus - 0800 068 4141 Call 111 or 999 in an Emergency View More USA Mental health America Warmline Online support Phone support Call or text 988 For other countries go to our resources and helplines page Resources

If you or someone you know is in an abusive situation you're not alone. There is help available. Abuse and getting help If you or some you know is experiencing abuse or has in the past there is help available. You're not alone. Domestic abuse Domestic abuse and coercive control is a persistent and deliberate pattern of behaviour by an abuser over a prolonged period of time designed to achieve obedience and create fear. It may include coercion, threats, stalking, intimidation, isolation, degradation and control. It may also include physical and/or sexual violence. Domestic abuse and coercive control are all about making a persons world smaller – trapping them, restricting them independence and freedom. A controlling partner may shut out their friends and family, control their movements, micro-manage what she eats or wears, restrict their access to money – all the time chipping away at their confidence and destroying their self-respect. It is not their imagination. It is not their fault. It is not acceptable. Детальніше Getting help If you’re trying to decide whether to stay or leave, you may be feeling confused, uncertain, frightened, and torn. Maybe you’re still hoping that your situation will change or you’re afraid of how your partner will react if he discovers that you’re trying to leave. One moment, you may desperately want to get away, and the next, you may want to hang on to the relationship. Maybe you even blame yourself for the abuse or feel weak and embarrassed because you’ve stuck around in spite of it. Don’t be trapped by confusion, guilt, or self-blame. The only thing that matters is your safety. If you are being abused, remember: You are not to blame for being battered or mistreated. You are not the cause of your partner’s abusive behavior. You deserve to be treated with respect. You deserve a safe and happy life. Your children deserve a safe and happy life. You are not alone. There are people waiting to help. There are supports available to help keep you safe. Your GP can help by referring you to appropriate supports and services in your local area. If you are in immediate danger, contact the Gardaí or call 999. You can also contact the Women’s Aid national helpline on 1800 341 900. Your local Citizens Information Centre can give you advice on your rights. They will also tell you about the supports and services available in your local area. Sexual assault or rape If you need to talk to someone in confidence about sexual assault or rape, the Rape Crisis Centre (1800 77 88 88 ) can help. Domestic violence Women’s Aid can help you if you are experiencing domestic violence. They give advice on how you can help yourself and others. You can also contact them 24 hours-a-day on 1800 341 900 . Men's Aid Ireland is a service for men who are experiencing domestic violence. You can call them on 01 554 3811 or email hello@mensaid.ie . Child Abuse Child abuse can be categorised into four different types: neglect, emotional abuse, physical abuse and sexual abuse. A child may be subjected to one or more forms of abuse at any given time. Abuse and neglect can occur within the family, in the community or in an institutional setting. The abuser may be someone known to the child or a stranger, and can be an adult, or another child. In a situation where abuse is alleged to have been carried out by another child, you should consider it a child welfare and protection issue for both children and you should follow child protection procedures for both the victim and the alleged abuser. The important factor in deciding whether the behaviour is abuse or neglect is the impact of that behaviour on the child rather than the intention of the parent/carer. Signs of Child Abuse Child abuse can be categorised into four different types: neglect, emotional abuse, physical abuse and sexual abuse. A child may be subjected to one or more forms of abuse at any given time. Abuse and neglect can occur within the family, in the community or in an institutional setting. The abuser may be someone known to the child or a stranger, and can be an adult, or another child. In a situation where abuse is alleged to have been carried out by another child, you should consider it a child welfare and protection issue for both children and you should follow child protection procedures for both the victim and the alleged abuser. The important factor in deciding whether the behaviour is abuse or neglect is the impact of that behaviour on the child rather than the intention of the parent/carer. Отримання допомоги щодо жорстокого поводження з дітьми Діти та молодь Childline — це конфіденційна служба підтримки для дітей та молоді. Вони приймають дзвінки про широкий спектр труднощів, у тому числі про жорстоке поводження. Ви можете зв’язатися з ними цілодобово за номером 1800 66 66 66 . Ви також можете надіслати повідомлення «Поговорити» на номер 50101 . Ви також можете звернутися до tusla https://www.tusla.ie/services/child-protection-welfare/definitions-of-child-abuse/ Resources in different countries Harassment It can take many forms such as: rude gestures touching following or watching damage to property and/or vehicles name calling and/or taunting phone calls and voicemails notes and/or letters emails and/or text messages rubbish being thrown on your property loud noise or music from neighbours Tweets, Facebook comments, YouTube videos; and other online posts If you are a victim of harassment you may feel: That nobody is taking it seriously, and that something terrible will have to happen before you are really believed That you have no option but to move out of your neighbourhood or leave your workplace Afraid to answer your phone or look at your text messages Afraid to go away from your home in case damage is done while you are away Anxious any time you leave your home Worried about the effects on your children Afraid that if you report each incident the Police will think you are a nuisance or will not believe you Concerned that if you report the harassment, the situation may get worse. Harassment is an unwanted pattern of behaviour that can leave you feeling intimidated, scared , роздратований і/або принижений. Детальніше Зберігайте письмові записи про кожен інцидент. Запишіть час і місце інциденту з якомога більшою кількістю подробиць і будь-яку особу, яка бачила те, що сталося, і яка може бути свідком будь-якого кримінальне провадження. Повідомте про злочин до Gardaí. Переслідування є злочином. Важливо, щоб ви повідомили про це та зробили заяву до Gardaí про те, що відбувається. Про кожен інцидент слід повідомляти Гардаі. Якщо інцидент є серйозним, про нього слід негайно повідомити в Gardaí. Подумайте про посередництво. Особливо якщо це переслідування у вашому сусідстві, цей неконфронтаційний підхід може дати вам найкращий результат. Медіація – це конфіденційна послуга, яка пропонує сторонам, залученим у суперечку, альтернативний спосіб вирішити свої проблеми та досягти угоди, прийнятної для обох сторін. Однак посередництво не завжди можливо or доцільно в деяких ситуаціях. Якщо ви вважаєте, що посередництво може бути варіантом для вашої ситуації, будь ласка, зв’яжіться з лінією допомоги жертвам злочинів для отримання додаткової інформації. Зберігайте всі текстові повідомлення, голосові повідомлення, електронні листи або скріншоти коментарів у соціальних мережах, оскільки вони будуть корисні для будь-якого розслідування, яке може відбутися. Зверніться до свого постачальника телефонних послуг , щоб отримати пораду, якщо домагання відбуваються по телефону. У кожного постачальника є політика вирішення проблеми. Можливо, можна заблокувати небажані вхідні повідомлення. Якщо домагання відбуваються через via social media, ви можете повідомити про це відповідній організації соціальних мереж. У більшості соціальних мереж можна заблокувати людину, яка не зможе з вами спілкуватися. Подумайте про встановлення камери на своїй території, щоб надати докази агресивних дій і як засіб стримування. Зараз доступні недорогі камери. Уникайте втягнення в суперечку. Не кричіть у відповідь і не мстите. Якщо ви це зробите, менша ймовірність успіху справи проти особи, яка вас переслідує. Якщо агресивні дії відбуваються в житловому районі державних органів, переконайтеся, що ви повідомили про це в окружну чи міську раду. Якщо домагання мають місце in your workplace ви повинні повідомити про це свого роботодавця. Поговоріть про свої почуття з кимось, кому можете довіряти – членом сім’ї, другом, колегою. Пережити цей досвід дуже важко, і важливо мати підтримку. Запитайте про заходи безпеки , яких можна вжити, щоб запобігти переслідуванням. Ви можете звернутися за порадою до a Garda Crime Prevention Officer. Ваша місцева служба Garda може надати вам контактні дані Щоб дізнатися більше про те, що ви можете зробити, або якщо ви хочете обговорити свій досвід як жертви домагань, ви можете безкоштовно зв’язатися з лінією допомоги жертвам злочинів за номером 116 006. Що ви можете зробити, якщо вас цькують Більше інформації Якщо вам потрібна додаткова інформація або ви з Великобританії, ось кілька посилань, які можуть допомогти. Послуги потерпілим від Garda Служби підтримки поліції Великобританії Домашнє насильство Великобританія жіноча допомога Великобританії Притулок Розум Великобританія Консультаційна лінія для чоловіків лінія підтримки UK Інформація для громадян Великобританії Поліція Великобританії Дитяча лінія Великобританії Ресурси та інформація проекту сподіваються

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. Шарлотта Мак Привіт, мене звуть Шарлотта Мак, мені 16 років, я живу в Тіперері, Ірландія. Я створив цей веб-сайт, оскільки багато років боровся зі своїм психічним здоров’ям, і я знаю, що таке бути самотнім і як це, коли психічна хвороба займає все твоє життя. Я хочу змінити ситуацію та допомогти людям. Цей веб-сайт є безпечним місцем для всіх. Існують групи та інформація про ресурси та послуги для психічного здоров’я, і якщо ви або хтось із ваших знайомих відчуваєте труднощі, є інформація й для цього. Ви також можете зв'язатися зі мною електронною поштою або натиснувши кнопку «ДАВАЙТЕ ЧАТ». Тут ти можеш бути собою, і ти такий сильний і сміливий. -Люблю Шарлотту хх

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

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. Симптоми Думки про самогубство 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.

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.

Зв'яжіться зі мною Ірландія thehopeproject2021@gmail.com The Hope Project is here to provide support to those struggling with mental health issues. We are available to listen to anyone. For those who want to vent, talk about anything, write about their day or anything else, they can message us and we'll be there to listen. We understand how hard it can be to talk about mental health issues, and we are here for you. If you have any questions or concerns, please don't hesitate to reach out to us. Ім'я Електронна пошта Тема повідомлення Подати

If you are struggling with grief you are not alone. Grief and coping with loss Losing someone you love can be one of the hardest things to deal with. Especially if you were close to that person. "Grief is a natural response to loss. It’s the emotional suffering you feel when something or someone you love is taken away. Often, the pain of loss can feel overwhelming. You may experience all kinds of difficult and unexpected emotions, from shock or anger to disbelief, guilt, and profound sadness. The pain of grief can also disrupt your physical health, making it difficult to sleep, eat, or even think straight. These are normal reactions to loss—and the more significant the loss, the more intense your grief will be." Grieving process There is no right or wrong way to grieve; it is a very personal process. How you grieve is determined by a wide range of things, such as your personality and coping mechanisms, your life experience, your religious beliefs, and the importance of the loss to you. The grieving process inevitably requires time. There is no "normal" timeframe for grieving; healing develops gradually and cannot be hastened or coerced. In weeks or months, some people start to feel better. For some it may take years. Whatever your level of pain, it's crucial to be kind to yourself and let things take their course. If you’ve experienced a loss, there are a number of things that will help you as you grieve: be gentle with yourself. Your energy may be low for a while so do not place too many demands on yourself. look after your physical health. You may find you’ve lost your appetite. However, it’s important that you eat healthily. Many people find eating small but frequent meals helpful. It’s also important to try to get some exercise; even a small walk each day can be beneficial. make sure you get enough rest and sleep. This will help you avoid becoming run down or physically ill. seek out support from others who are willing to listen. Talking is important because it helps you express what you’re feeling. Try to find one or two people with whom you can simply be yourself and who’ll allow you to talk when you need to. allow yourself to experience the feelings that come with bereavement, even if they’re difficult. It can be helpful to talk these over with someone you trust. This could be a family member, although it’s important to remember they are grieving too. Sometimes, talking to someone outside the family can be beneficial. don’t rush things. You’re trying to come to terms with a major upheaval in your life. Give yourself permission to take things a bit easier. In general, it’s best to put off making major decisions such as moving home or changing jobs for at least six months to a year. Physical and emotional symptoms of grief These are some of the physical symptoms of grief that you may experience: a hollow feeling in your stomach tightness, or heaviness, in your chest or throat oversensitivity to noise difficulty breathing feeling very tired and weak a lack of energy dry mouth an increase or decrease in appetite finding it hard to sleep or fear of sleeping aches and pains. Normal emotional reactions can include: Temporary loss of interest in things that used to bring joy Numbness, shock, sadness, despair, fear, guilt Decreased confidence and self-esteem Temporary increase in anxiety Sense of loss of control Changes in capacity and ability to deal with stress Less focus at work Changes in interpersonal relationships If your sadness, anxiety or depression persist for a period of time without relief, or if you experience significant impacts to your ability to function in the world, you may need to seek professional help. Things to be on the lookout for include: Inability to get out of bed Deep sense of hopelessness all the time Listlessness that does not go away Complete lack of joy in things that used to bring you great joy Suicidal thoughts Self-isolation Sleep disruption that does not get better over time Inability to work Ways to cope Coping with loss is something that's very hard to do. Its okay to be upset, shocked or many other things you may be feeling. Its okay to let yourself grieve, be patient with yourself. Talking to a professional about how you're feeling and getting tips off them can help greatly. Remember you're never alone and there's always someone there to listen 24/7. Resources Information on this page is from https://hospicefoundation.ie/i-need-help/i-am-bereaved/coping-with-loss/ https://www.betterup.com/blog/symptoms-of-grief https://www.helpguide.org/articles/grief/coping-with-grief-and-loss.htm

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

Bipolar disorder Bipolar disorder Bipolar disorder Bipolar disorder Information, support and Tips on how to cope. What is Bipolar Bipolar disorder is a mental health condition characterized by extreme mood swings between periods of mania and depression. People with bipolar disorder may experience intense highs, increased energy, and impulsivity during manic episodes, followed by periods of deep sadness, low energy, and hopelessness during depressive episodes. The mood shifts can significantly impact a person's daily life and functioning. Rapid cycling bipolar Bipolar with mixed features Bipolar with seasonal pattern Bipolar 1 Bipolar 2 Cyclothymia Types Rapid cycling in bipolar disorder means experiencing four or more mood swings (manic, hypomanic, depressive, or mixed) in a year. It can make treatment more challenging and impact daily life, requiring adjustments to medications and therapy. Not everyone with bipolar disorder rapid cycles Rapid cycling Bipolar with mixed features Bipolar with mixed features means feeling both manic and depressed at the same time. This is sometimes called mixed bipolar state or mixed affective bipolar. Bipolar 1 Bipolar I is a mood disorder where individuals have at least one intense manic episode, characterized by elevated or irritable mood and increased energy. Depressive episodes may also occur, Cyclothymic Cyclothymic Disorder, or cyclothymia, is a milder form of bipolar disorder. It involves recurring periods of hypomanic symptoms (less severe than full-blown mania) and depressive symptoms that do not meet the criteria for a major depressive episode. Individuals with cyclothymia may experience mood swings, but the symptoms are less intense and do not typically interfere significantly with daily functioning. It's a chronic condition that lasts for at least two years (one year in children and adolescents). Cyclothymic Disorder is considered a subtype within the broader category of bipolar and related disorders. Cyclothymia can be a difficult diagnosis to receive. You may feel as though someone is saying your symptoms are 'not serious enough', but this isn't the case. Cyclothymia can seriously impact your life. And mental health is a spectrum that covers lots of different experiences. Bipolar with seasonal pattern Bipolar disorder with seasonal pattern means that mood swings (like feeling high or low) follow a seasonal cycle. For some, depression may happen more in winter, and mania or high energy may occur in spring or summer. Bipolar II is a mood disorder marked by cycles of depression and hypomania. Hypomania is a less severe form of mania, involving elevated mood and increased energy. Individuals with Bipolar II don't experience full-blown mania but still have significant mood shifts. Bipolar 2 Bipolar disorder with seasonal pattern means that mood swings (like feeling high or low) follow a seasonal cycle. For some, depression may happen more in winter, and mania or high energy may occur in spring or summer. Bipolar 2 You are not alone Learning to cope Dealing with bipolar disorder can be tough, especially without clear coping strategies. Finding effective ways to manage is Important for a better life. It's important to understand bipolar disorder personally, and professionals suggest these tips. While it might be challenging to find the right approach, staying open-minded and resilient can make a big difference. Monitor your mood You might find it helps to keep track of your moods over a period of time. You could try noting down mood patterns in a diary or on your phone. Understanding your triggers You might find it helps to understand what can trigger changes in your mood. Triggers are different for different people. Some examples include: Feeling overwhelmed or busy Stressful periods Significant life events, like weddings, having a child or losing a loved one Periods of change or uncertainty Lack of sleep Other physical or mental health issues Changes or problems with your treatment for bipolar disorder It can help to recognise these patterns. Then you can take action to avoid the trigger or minimise its impact. Learn your warning signs You may start to notice a pattern to how you feel before an episode. This could be changes in your: Sleeping pattern Eating patterns or appetite Behaviour Being aware that you're about to have a change in mood can help you make sure that: You have support systems in place You can focus on looking after yourself You're able to share warning signs with family and friends who can help you Stick to a routine Having a routine can help you feel calmer if your mood is high, motivated if your mood is low, and generally more stable. Your routine could include: Day-to-day activities, such as the time you eat meals and go to sleep. Making time for relaxation , mindfulness , hobbies and social plans. Taking any medication at the same time each day. This can also help you manage side effects and make sure there's a consistent level in your system. Mange stress Stress can trigger mood episodes . There are lots of things you can try which might help you to: Avoid stress Manage stress Look after yourself when you feel stressed Look after your physical health Try to get enough sleep. Disturbed sleep can be both a trigger and a symptom of episodes. Getting enough sleep can help you keep your mood stable or shorten an episode. Eat a healthy diet Eating a balanced and nutritious diet can help you feel well, think clearly and calm your mood. Exercise regularly Gentle exercise, like yoga or swimming, can help you relax and manage stress. Regular exercise can help by: Using up energy when you're feeling high Releasing endorphins – the 'feel-good' chemicals in the brain – when you're feeling low Build a support network Building a support network could help to manage your mood. This might include friends, family or other people in your life who you trust and can talk to. The kind of support they can offer includes: Being able to recognise signs that you may be experiencing a mood episode . Helping you look after yourself by keeping a routine or a healthy diet. Listening and offering their understanding. Helping you reflect on and remember what happened during a manic episode. Helping you plan for a crisis . Try to tell those around you what you find helpful and what you don't find helpful. For example, you can agree together what things you'd like their help with and what you would like to manage by yourself. Information from Bipolar UK Treatment Options Managing bipolar disorder involves reducing the intensity and frequency of depressive and manic episodes. Untreated episodes can endure for 3 to 6 months, with depressive episodes typically lasting between 6 to 12 months. With effective intervention, improvements are often noticeable within approximately 3 months. Various treatment approaches exist, including medications, psychological therapies, and lifestyle adjustments like dietary enhancements and better sleep habits. Your GP and psychiatrist will discuss these options with you, and many individuals with bipolar disorder can undergo treatment without requiring hospitalization. In severe cases or when governed by the Mental Health Act, hospitalization may be necessary due to the risk of self-harm or harm to others. A day hospital might be considered in certain situations, allowing for treatment during the day with the flexibility to return home at night. Therapy Options This may include: psychoeducation – to find out more about bipolar disorder cognitive behavioural therapy (CBT) family therapy supportive psychotherapy (counselling) trauma informed psychotherapy Talking with a trained therapist is an important part of treatment for bipolar disorder. A therapist can help you deal with depression. They can also give you advice on how to improve relationships and address any unresolved trauma or emotional distress. Psychological treatment usually consists of around 16 sessions. Each session lasts an hour and takes place over a period of 6 to 9 months. Lifestyle Getting regular exercise Planning activities you enjoy that give you a sense of achievement Improving your diet Getting more sleep You can get lifestyle advice from your psychologist or community mental health team. Learning to recognise triggers You can learn to recognise the warning signs of an episode of mania or depression. Someone close to you may be able to help you identify your early signs of relapse from your history. For example, a mental health professional, peer support worker, family member or friend. Wellness Recovery Action Plans (WRAP) are very useful. Your local community mental health team can advise you on how to develop this plan. This will not prevent the episode from happening, but it will allow you to get help in time. This may mean making some changes to your treatment. Your GP or specialist can talk to you about this. -HSE Support Support can mean talking with a friend, family member, teacher, GP or Mental health services. Don't suffer in silence there are people there to listen. Bipolar UK St Patricks Mental health services Aware Ireland Ireland resources Other Countries Information from this website has come from the NHS, HSE and bipolar Uk.