Less than 400 people died by suicide in Ireland in 2016, the lowest rates in more than 20 years.
However, while overall levels are down, figures from the National Self-Harm Registry have shown that there was an increase of 6.2 per cent in suicide rates among Irish women, with the biggest rise seen in women over the age of 35.
Rates among men have dropped by 15.2 per cent overall, however, a slight increase was noted in 55-64 year old males.
Figures supplied to the HSE also revealed that the rate of suicide among Irish teenagers is below the European average.
This is in contrast to a recent report that suggested Ireland had the fourth highest rate of teen suicide in the EU region, but according to HSE chief, Tony O'Brien, it is “important to note that this data related to 2010.”
Speaking about the overall 11.5 per cent drop, HSE director for mental health, Anne O'Connor, suggested it was the result of “a more positive conversation” around the issue.
A fitness influencer has recently used her Instagram account to highlight the dangers associated with falling into the 'Instagram trap'.
Erin, who boasts more than 47,000 followers, uploaded a photo which she felt best illustrated her body's response to pressure she felt after comparing herself against other Instagram accounts.
The upload, which shows two photos of Erin side by side, were accompanied by a lengthy caption which explored her unhealthy relationship to fitness and body image.
"Left is February 2016, right is last week, June 2017. On the left I was ADDICTED to working out and was running myself into the ground," Erin admitted.
"I was not eating close to what I should've been eating and ended up with a severe case of anemia causing a lack of energy to the point where I could barely get out of bed."
"Yet, I still forced myself to go to the gym although I felt like a zombie. The reason for this? Instagram," she wrote.
Admitting that the social media platform wreaked havoc on her self-perception, Erin continued: "It becomes so easy to start comparing yourself to others on here, which led me to developing a mindset of – "how skinny can I get?" rather than "how healthy can I be?"
Insisting that a number on a scale is not indicative of anyone's happiness, Erin continued: "What I think I think is most important is how much HAPPIER I am in the photo on the right."
"I finally understand the term balance – my old idea of balance was cutting cals during the week, binging on the weekends, and then forcing myself to run miles on miles to make up for it. What is balance for me now?" Erin asked.
"Listening to the cues my body gives me, eating intuitively (no more macros or calorie counting), nourishing my body with whole foods, taking rest days when my body needs them, and most importantly: prioritizing time with people I love."
Concerned that her followers place too much emphasis on goals and targets over health and wellbeing, Erin advised her followers to take Instagram with a grain of salt.
"My only advice for you is don't fall into the Instagram trap. Not everything on here is picture perfect."
"Stop comparing yourself to others and start loving the body you have been given. After all, it is capable of great things," she finished in the post which has racked up more than 5,000 likes so far.
We've all had to watch our friends endure difficult times. Whether it's due to a family bereavement, relationship issue, work concern or any other myriad of problems one might encounter, seeing your friend flounder is never easy.
As friends, we often find ourselves considering the role we might play in their happiness, and while we want to do our utmost to support them, it can be difficult to gauge how far we should go to pull them out of their slump.
Most things are a learning process and most people need to establish their own coping mechanisms in certain situations, so who are we to bulldoze in with countless 'remedies' or solutions' they may not even want?
There are, however, ways to support your friend during a bad patch without encroaching too much, and here are just six.
Be patient
Some people are less likely than others to talk about their problems, but that doesn't meant they don't want to.
Whether it's fear of judgement, concern over an inability to properly articulate themselves or a reluctance to disclose too much, your friend may need more time than others to open up.
Assure her that there is no pressure on her to open up, but that you will be there for her when she decides to share her concerns.
Acknowledge that it's hard to discuss some issues, and remind her that she can tell you as little or as much as she'd like, but your main goal is to help.
Be present
If you have a friend who trusts you enough to reveal the extent of their worries, then you better make it your business to be present.
Scrolling through your phone while she voices her concerns or trying to change the subject when the topic gets too heavy is hugely disrespectful, and while you might find it difficult to see your friend in distress, your role is to support her, not shy away from her.
Be inquisitive
Checking in on your friend regularly and asking after her wellbeing is so important if you have a mate going through a hard time.
Knowing that someone is thinking of you is incredibly heartening when you're struggling, so by sending that quick text or leaving that funny voice message you are lifting your friend's spirits in ways you might not even realise.
And when it comes to face-to-face exchanges; don't leave it up to her to mention her current situation, ask how she's doing, tell her you're more than happy to listen, but there's no pressure either way.
Distract her
We've all experienced times when we've talked ourselves in circles with a friend over a concern we're having, and ultimately got to the point where we needed something – anything – to distract us.
Choose your time to distract her wisely, because you don't want to be seen as insensitive. In other words, don't decided to distract her when she's in the middle of pouring her heart out, but instead choose an afternoon where you're going to take her mind off her worries with a fun activity.
Gather together flour, sugar, eggs, Avonmore Super Milk, butter and chocolate chips, and arrive at her door unannounced for an afternoon of baking with her bestie.
Draw on past memories
It's likely you may have navigated a similar struggle of your own at some point, and can draw on your own experience to help your friend.
While this is undoubtedly a positive in your eyes, it's important to bide your time when it comes to doling out advice.
When she's in the height of her upset, she may not be able to see the parallels between your past situation and her current one, so ask her if she'd like to hear what you did when you faced similar struggles.
And don't be offended if she initially brushes off your advice, sometimes a little perspective is all she needs, and that will come.
Decide on some time-off
Look, we all know that being supportive is the cardinal rule of friendship. but that should never be to your own detriment.
You can't help your friend if you're emotionally drained and carrying the weight of her problems on your shoulders all the time, so allow yourself some time-off by dedicating yourself to me-time every couple of days.
Needing to recharge doesn't make you a bad friend, but simply indicates that you know the importance of your own mental strength.
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From mindfulness to HIIT sessions, we are absolutely inundated with concepts which encourage us to treat our mind and bodies with the respect and care they deserve.
And yet despite an acute awareness of the various methods we should implement on a day to day basis in order to make the most of ourselves, how many of us actively partake?
But while you may not practice mindfulness and you might be more familiarwith HIMYM than HIIT, that doesn’t mean there aren’t other ways to feel great about yourself.
From gratitude methods to nutrition tips, there are dozens of methods which advocate self-love and self-care, and here are just eight of our favourites.
1. Be your own best friend
One of the easiest ways to reassess how you treat yourself is the ‘best friend’ approach.
Whether you’re looking in the mirror, assessing a piece of work or contemplating a change, your inner voice should adopt the same tone and kindness you hear when you’re speaking to a friend.
Being kind to yourself and treating yourself in the very same way you treat your BFF is sure-fire way to feel good about yourself.
2. Fuel your body
Not everyone is all about the kale way of life, and that is totally fine, but small changes that positively impact on your energy levels are not to be dismissed.
It’s important to remember to fuel your body and that means eating in such a way you can navigate through the day, to the best of your ability. We hear it all the time but eating a balanced diet is key. This should include protein, high-fibre carbohydrates, plenty of fruit and veg and 3 portions of dairy products a day.
3. Listen (and accept) compliments
How often do you dismiss a friend or colleague’s compliment with a self-deprecating remark? Yeah, we thought so.
As we never want to be seen as smug, self-satisfied or boastful, we go out of our way to dismiss a compliment, but not only does this response belittle your friend’s kind words, it doesn’t give your mind time to process the sentiment behind their remark.
It can be so difficult to implement, but the next time someone compliments you, take a split second to register what they’ve said to you, and thank them. It’s as simple as that.
4. Treat yourself (without feeling guilty)
We’ve been programmed to believe that treats are meant to be enjoyed sporadically, which means were often left feeling guilty when we tuck into something we enjoy.
The key to treating yourself on the regular is educating yourself on the various foods which taste great, but don’t leave you feeling bloated, drained or sluggish.
Take Danone Light & Free, for example. This snack feels utterly decadent, but with 0% fat and 0% added sugar*, it’s a treat your body will actually thank you for.
5. Learn how to say no
This is perhaps one of the most difficult things to master because when you’re attempting to balance work and college responsibilities with social engagements and family commitments, it can be tempting to say yes to everything that comes your way because you don’t want to be seen neglecting any particular aspect of your life.
But, as most of you will have learned the hard way, this is a sure-fire way to experience burn out and end up feeling resentful.
The world will not stop spinning if you turn down a night out, decline a family invitation or decide to speak to your boss about your workload. In fact, it will actually leave you feeling relieved, revived, reassured, and pretty damn great.
6. Face a small fear
And when we say small, we mean small…relatively-speaking, of course.
So, we’re not talking about facing your fear of heights by bungee-jumping, but instead tending to a small task which has, over time, become more and more daunting in your head.
Whether it’s making that phone call, filling out that form or scheduling that appointment, one of the easiest ways to feel great about yourself is to take a deep breath, make that leap and ultimately reap the rewards.
7. Keep a gratitude diary
Keeping a gratitude diary is an oh-so-simple way to find the positive in the day-to-day, and recognise the random acts of kindness shown by friends, family, colleagues and strangers.
Not only does it help lift your mood at the end of a long day, it works well to boost your spirits if you choose to read over past entries when you’re in need of a pick-me-up.
Feeling great about yourself shouldn’t be dictated solely by your own actions, but can also be determined by the wonderful people you have chosen to be around, and who have chosen to be around you.
8. Lend a hand
There’s a lot to be said for how good it feels to help out a friend or family member.
Whether it’s offering a lift, running an errand or simply lending an ear, being there for loved ones reminds you of your worth and how important you are to countless people.
Yes, they’re certainly benefiting, but so too are you.
And remember…
Caring for yourself inside and outside is not because society is fixated on perfection, but because you deserve it.
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We all know music can have a soothing effect, but how many of us automatically reach for it in the height of stressful or anxious period?
Well, according to neurologic music therapist, Elizabeth Nightingale, listening to music during an anxious period can have a profoundly positive physiological impact.
From lowering your blood pressure and slowing your heart rate to reducing stress hormones, the power of music cannot be underestimated.
“Classical music has been found to induce relaxation and increase dopamine, which is a neurotransmitter that helps elevate mood,” Eliazabeth of Chiltern Music Therapy explains.
“But music is subjective, so anything that you find calming will have these physiological benefits and will help to reduce anxiety."
It is, however, important to remember that you need to give your chosen music your complete focus if you want it to have the desired effect.
"If there aren’t any competing stimuli, the music is given the maximum chance to benefit," Elizabeth continues.
This theory has been examined in recent years by Daniel J. Levitin, PhD, who studies the neuroscience of music at McGill University in Montreal
Levitan found that music improves the body's immune system function and reduces stress.
His research which was published in Trends in Cognitive Sciences in 2013 and established that listening to music was also found to be more effective than prescription drugs in reducing anxiety in a patient prior to surgery.
Áine Marry is about to graduate from the degree in Painting and Visual Culture from NCAD, and her final exhibition showcases a struggle that many of us are familiar with, but have never been able to externalise.
Áine uses her artistic talents to personify the experience of having mental health issues, most prominently, depression and anxiety.
Her exhibition pieces at first glance seem to be bright, cheerful depictions of a yellow-haired cartoon version of Aine, but on closer inspection, the work explores the inner dialogue between the person and the disorder.
Like all the best ideas, the inspiration to begin creating these characters came naturally, from Áine's own experiences with metal health issues, which she feels began around the age of 10 with anxiety.
'They started off as drawings. I had a notebook and it was just a Saturday one day where I hadn't showered and I just literally drew this avatar in a t-shirt and shorts saying 'oh I should probably shower' and I drew another one of this little person in a bed and all of these thoughts about anxiety,' she recalled.
'Once I started posting them to my personal Instagram, people liked it.'
She then brought her paintings in to her tutor at NCAD, who saw the massive potential for development in Áine's concept.
'Then the characters of depression and anxiety, I created them and they started to have a lot more too them, I could put them in different scenarios, like the Tinder profile, I wanted to put them into modern day situations because we live in tis modern social media age.'
Áine's characters live in the digital age, as does her actual art, with an Instagram dedicated to her project which has over 1567 followers to date who follow her process.
Seeing the lives of others through a digitally altered snapshot has become the norm, and while Áine's art Instagram helps others by sharing her relatable work, she feels that the online world can contribute negatively to those who are struggling.
'Before I had my art one [Instagram], I had my personal one, and sometimes you put something up when you don't feel that great, and you feel like you need this response of likes to make you feel better about yourself, like you're worth something, so it can be definitely dangerous.'
As a society, the English language has adopted and borrowed terms such as 'depressed,' acting 'bipolar' and 'panic attack ' from the mental health conversation.
This casual use of the terminology, while harmless for the most part, can contribute to the dismissive nature held by some over the struggle of those with the actual disorders.
You know like when you say a word so many times it loses all meaning? It's called semantic satiation and it's a thing, I promise.
'There are people who can't get out of bed for three weeks because they genuinely can't live, where as you have people who are just tired and they're like 'I'm depressed, and that's not to take a way from anyone like you're not allowed to feel that way, but there is definitely people taking advantage of it,' she said, drawing on examples of celebrities using the terms to seem more relatable.
If the term 'I'm depressed' now stands for 'I'm sad,' then how does one with an actual mental health problem describe their symptoms to the wider world without feeling it has been minimised?
Áine's own struggles began when she was a child, but got worse when she transitioned into college life, leading to her seeking help.
'As a young girl it's really easy to start hating yourself visually, I just feel like that's the day and age we live in it's very easy, something can just click in your head where you're like 'I don't look okay,'' she said, reflecting on her relationship with her mental health in her childhood.
'I let myself get really really bad in college, I didn't know if I wanted to be here,' she said.
'You have the core problem but then you have all these other issues that stem from it, so it's been an ongoing thing, but recognising it in college, opening up and talking about it, and being like 'it is what it is' has really helped.'
Áine's exhibition, along with her fellow graduate's work, will be on display on NCAD's campus this weekend.
Most people are aware of Cognitive Behavioural Therapy as a common tool for dealing with anxiety and depression.
However, a recent study of 33, 243 patients across 103 IAPT (Improving Access to Psychological Therapies) services in England found that counselling can be just as effective for patients suffering from depression.
According to psychologyservice.co.uk, counselling involves supporting the patient in talking about their problems and issues and allowing them to come to their own conclusions about the best way to deal with them.
CBT is described as a more direct approach, it involves the practitioner helping the patient to identify unhelpful thinking patterns and behaviour. The patient often does their own work in between sessions to address their problems in a practical way.
The study, which was published in the journal of BMC Psychiatry, found that patients were attending fewer counselling sessions than CBT sessions, however, it showed that two sessions of counselling had a significantly better outcome than two sessions of CBT.
Counselling is often only recommended for patients when other methods have been tried and failed.
Researchers asserted that “it is apparent from the findings presented here that counselling is not inferior to CBT and there would seem little, if any, rationale for committing public money to fund superiority trials of CBT in the field of depression.”
It seems that talking really can be one of the most effective tools when dealing with personal issues.
A young girl who became suicidal after falling pregnant was sectioned under the Mental Health Act because her psychiatrist told her abortion was “not the solution.”
According to The Irish Times, this case is just one of 22 covered by the Child Care Law Reporting Project, published this morning.
When this particular case came before the courts last year, an order was made to detain the girl after her psychiatrist said that while she was at the risk of self-harm as a result of the pregnancy, “this could be managed by treatment and that termination of pregnancy was not the solution for all the child’s problems at this stage.”
However, a few day later, the girl was assessed by a second psychiatrist who deemed her to be depressed with “no evidence of a psychological disorder.”
As the girl did not display signs of mental illness, she could not be detained under the Mental Health Act.
The second psychiatrist also reported that the girl in question had “very strong views” as to why she wanted to terminate the pregnancy.
Her treating adolescent psychiatrist also spoke to the court, revealing that although the young girl was angry and upset, she did not suffer from an acute mental disorder and therefore could not be detained.
He also said that both she and her mother believed they were being transferred to Dublin for a termination before realising that she was being admitted to a mental health unit.
According to research in the US, millennials are having way less sex than previous generations.
And now, a sex therapist based in the UK has blamed one thing for it; porn.
Peter Saddington told Glamour that men now think they know everything when it comes to antics in the bedroom, and we don't "fumble" around like we used to.
"Most guys don’t take long to become aroused or to ejaculate, so the sex in porn is vigorous, aggressive, quick.
“In times past, we learned about sex by fumbling. Now, he’s seen things that make him feel like he knows what to do," Peter explained.
"It’s why, on the first time, he expects anal sex. There’s no slowly working up to things because porn also portrays that women want it fast. Women in porn aren’t saying, “ooh, it’s nice if you slow down” – they encourage the total opposite.”
Peter also explained how he thinks mental health can be a factor too.
"For women, depression likely leads to a loss of sexual desire. For men, loss of desire can be there.
"But if he’s withdrawing from everyday life, not wanting to work or feeling angry or upset, he might want to be more sexual because it’s a way of connecting.”
There's a high chance you have been recommended a must-see TED Talk at least once, but if you're unfamiliar with the platform, it's high-time you acquainted yourself.
Working under the slogan 'Ideas Worth Spreading', TED, which stands for Technology, Entertainment and Design, is a media organisation established in 1984.
With conferences held all over the world, platforms are provided to leading names across countless industries to share their ideas, observations and advice with a rapt audience.
In recent years Ted Talks have seen a surge in popularity after they became freely available online, with more than one billion talks having been viewed worldwide as of 2012.
And here are just five of the most enlightening and thought-provoking ones which we return to again and again.
1. We Should All be Feminists
"We teach girls that they can have ambition, but not too much … to be successful, but not too successful, or they'll threaten men."
If you only recognise this line from a Beyoncé track, it's about time you watched the Ted Talk from which it originated.
Nigerian-born author, Chimamanda Ngozi Adichie, initiated a worldwide discussion on feminism when she took to the stage back in 2011, and you'd be hard-pressed to find a more inspirational speaker.
2. My Story
In front of a riveted audience at a Ted Talk conference at the University of Nevada, Elizabeth Smart recalled her abduction at the age of 14 and the nine-month horror which ensued.
Providing an insight into an experience beyond all our worst nightmares, Elizabeth encouraged her audience to show courage in the face of adversity, bravery in the face of turmoil and determination in the face of hardship.
Receiving a standing ovation from those gathered, Elizabeth's talk will leave you feeling more galvanised than you might ever imagine.
3. Our Story of Rape and Reconciliation
Featuring Thordis Elva and Tom Stranger, this TedTalk is perhaps one of the most discussed this year.
Reflecting on their teenage relationship which began when Tom, a native of Australia, met Thordis on a student exchange programme in Iceland, these two speakers reveal that an 18-year-old Tom raped a 16-year-old Thordis following a night out.
Immediately parting ways, Thordis was left to pick up the pieces and struggled massively in the years that followed while Tom spent much of his adult years burying his shame and refusing to acknowledge his heinous act.
In a turn of events which many may struggle to comprehend, Thordis and Tom established a relationship via online correspondence, and spent years discussing the night which changed both their lives forever.
4. The Secret of Becoming Mentally Strong
If you've ever found yourself looking longingly at someone else's life or feel that despite your best efforts, things just refuse to fall into place for you, this Ted Talk is for you.
Delivered by Amy Morin, a clinical social worker and psychotherapist, this talk reminds us that everyone has the ability to build their mental strength by eradicating bad habits along with building positive ones.
Drawing on her own devastating experiences, Amy provides her audience with three basic elements needed to build mental health and reach your greatest potential.
5. Conquering Depression: How I Became My Own Hero
Delivered by a high school student named Hunter Kent, this talk is a reflecting on the speaker's own experience of depression and self-harm.
Sharing an insight into the condition which at times crippled her, Hunter seeks to encourage people who have found themselves in a similar position.
While our parents and grandparents are flat out lighting candles and praying to St Jude in the run up to exam season, apparently the people actually sitting the exams are being a little more practical.
Acknowledging that memory probably plays a bigger role in exam success than anything else, students across the UK and Ireland are turning to rosemary essential oil in order to boost their memories, and it all comes down to findings highlighted in a recent study.
With the help of 40 participants, researchers at the Northumbria University established that the herb's scent plays a part in memory control.
Dividing the group in two, researchers placed one group in a room diffused with rosemary oil while the other group was placed in an aroma-free room, and both groups were assigned memory-related tasks.
According to an ITV report, the study ultimately established that those in the rosemary-scented room performed better in the memory stakes than their counterparts.
Commenting on the findings, researcher Mark Moss provided possible reasons for the rosemary effect, saying: "It could be that aromas affect electrical activity in the brain or that pharmacologically active compounds can be absorbed when adults are exposed."
Since the study came to public attention, students have been flocking to stores in order to stock up, with Holland & Barrett confirming that sales have almost doubled compared since last year.
"Following the Northumbria University research pointing to a positive link between rosemary and memory in students, we saw a sharp rise in customer demand for our 100% pure Miaroma Rosemary Essential Oil, with sales increasing by almost 300 per cent on the previous week," a spokesperson for Holland & Barrett said.
"As exam season continues, we have increased provision in store to meet demand and our trained associates are on-hand as always to answer any questions customers may have about the benefits of aromatherapy and essential oils."
Earlier this month, over 150,000 people woke up and walked from Darkness Into Light with Pieta House, crossing the finish line in over 150 locations around the globe.
The next step on this journey continues, and Electric Ireland and Pieta House have teamed up to create ‘The Essentials of Empathy’, in order to demonstrate the way we treat each other has a direct impact on individuals’ well-being.
The list was developed with the Clinical Directors of Pieta House, ‘The Essentials of Empathy’ and includes five actionable guidelines, with the aim of friends, colleagues, communities and family members treating each other with more compassion, in order to create a healthier, happier Ireland.
The Clinical Director of Pieta House, Marguerite Kiely, said: ‘’The Essentials of Empathy are guidelines for people to bring into their daily lives. If everyone takes one thing from this and brings it into their daily life, we’ll be able to live in a happier and healthier Ireland, where people are looking out for each other and show they care.
Darkness Into Light shouldn’t be the end of the journey for those taking part, but rather the beginning for so many who suffer in silence on a daily basis.”
Paul Stapleton, the General Manager of Electric Ireland, commented: “Electric Ireland was delighted to see so many people participate in Darkness into Light. Our partnership with Pieta House is of huge importance to our staff and customers and we would encourage people to consider ‘The Essentials of Empathy’ as another step to ensure people look out for one another in their daily lives.”
1. Slow Down and Check In: In a fast-paced world, we need to slow down, take a breath and check in with ourselves and those around us.
2. Listen and Connect: Listening is about more than just being present. Put down your phone and connect in real life through daily activities. Go for a walk or have a cup of tea together.
3. Ask Questions, Even The Hard Ones: Sometimes, asking how someone is really feeling can be a tough question, but it’s the best way to start a conversation.
4. Empathise and Be Understanding: Passing remarks can have big impacts. By being more understanding, and seeing things from others’ points of view, we can help to make everyone feel more accepted.
5. Be Generous With Your Kindness: Small acts of kindness can make someone’s day – it is a gift that we can all give, and something we should give whenever and wherever we can.
Electric Ireland and Pieta House are calling on Ireland to consider Darkness Into Light as more than just one day.
‘The Essentials of Empathy’ need to live with us as part of every day and can be seen as a driver for a focus on collective responsibility, to ensure everyone supports and treats each other in the best possible way.
We need to look after ourselves, and those around us.
