Trinity In Twelve Weeks
- Your Mental Health
- Stress
- Anxiety
- Mindfulness
- Supports
Student Blogs
Sophister students share their thoughts on each week's theme and topics.
Promise Okafor - General Nursing
Reaching Week 6 in the semester feels like a turning point. This week’s theme reminded me just how important it is to check in with myself and notice where I’m at mentally.
I realised that stress is something I often dismiss as “normal,” but learning about it more made me think differently. Stress in small bursts can push me to get work done, but, when it builds up, I notice the tension also build up in my body and nights where I get no sleep from overthinking. Anxiety feels similar, but it’s more about worrying over what hasn’t even happened yet.
When looking at this week of the programme, what stood out most was the idea of building healthy coping strategies rather than waiting until things feel overwhelming. For me, that means trying to protect my sleep and going for walks to clear my head. Mindfulness is something I’ve only dipped into, but even five minutes of slowing down makes a difference. This week reminded me that looking after my mind isn’t about grand gestures, it’s about small, consistent choices that I can make each day.
I also found comfort in seeing the range of supports available at Trinity. Knowing there are counselling services, peer mentors, tutors, and even online tools like SilverCloud reassures me that I don’t have to manage stress or anxiety on my own.
Your Mental Health
What is Mental Health?
When we talk about mental health, we’re talking about how we feel, how we relate to other people, and how we do day-to-day things. Having good mental health is not just about the absence of a mental health problem, it's about feeling good about ourselves and being able to get on effectively in daily life.
A person’s mental health can be positive and good, or it can be poor and people can feel down and unwell. Either way, it’s important to know that the quality of a person’s mental health isn’t fixed. It can get better or worse at different times as we journey through life. Even day-to-day experiences can affect our mental health for the better or for the worse.
We can all experience tough times when we feel stressed, upset, worried, or afraid. We consider it a ‘mental health problem’ when our feelings, thoughts, or beliefs negatively affect our day-to-day lives and activities and we cannot seem to, or don’t know how to, move past them. It’s at times like this that we can use a hand or extra support.
Information and Supports for Mental Health
Minding your Mental Health
Like your physical health, sometimes your mental health will be well, and sometimes not-so-well. However, you should take care of your mental health like you take care of your physical health to the best of your abilities. Here's some tips to help:
- Exercise
- There are many advantages to exercising: it helps increase energy levels, to use up excess energy, and can improve sleep patterns and fitness.
Exercise also helps to manage stress and anger and can boost your confidence. All these effects are positive for your mental health. - Nutrition
- Having a balanced diet can help with energy levels, weight control, and self-esteem.
It’s easy to fall into bad habits, but is important to try and eat well and cut out junk food. - Relax
- It’s very easy to overlook making time for yourself with the hectic pace of life we all lead. But, for the sake of your mental health, it's essential that you find ways to take time out and relax.
We all have different things we find relaxing; what we do isn’t as important as actually doing it. - Sleep
- Sleep is crucial to our physical and mental health. It re-energises us, helps our bodies to heal, and keeps our memory working properly.
There are many things you can do to improve your quality of sleep, including exercise, avoiding stimulants, and implementing a daily routine or bed-time. - Be Mindful
- Mindfulness is about learning to focus your attention on the present moment. Not worrying unduly about past or future problems can be hugely beneficial to your physical and mental health. It can steady your breath and heart-rate, improve your immune system, and can help you deal with anxiety and depression.
You can learn more about mindfulness below and at www.mindful.org
- Mindfulness is about learning to focus your attention on the present moment. Not worrying unduly about past or future problems can be hugely beneficial to your physical and mental health. It can steady your breath and heart-rate, improve your immune system, and can help you deal with anxiety and depression.
- Self-Talk
- Training the inner-voice in our head can be difficult, but worth-while. It’s important to learn not to talk to yourself in a negative or destructive way, such as by adopting black and white thinking or constantly comparing yourself to others.
- Set Goals
- Setting realistic goals, prioritising what’s important, and balancing our time can help us to manage our mental health. It gives us perspective on things and enables us to deal with problems more effectively.
- Work on Your Self-Esteem
- Improving our self-esteem might seem like a constant battle, but it’s necessary in order to manage our mental health.
Challenging negative thinking, accepting yourself, and not comparing yourself to others will help to develop your self-confidence.
- Improving our self-esteem might seem like a constant battle, but it’s necessary in order to manage our mental health.
- Talk
- Sometimes sharing things with friends and family can help you through a tough time by giving you some perspective.
Not only that, but staying connected and being social - doing anything from going to the movies or meeting people for a coffee - goes a long way in supporting your mental health.
If you are struggling and are unsure how to raise this with family and friends, check out this helpful video from spunout.ie
- Sometimes sharing things with friends and family can help you through a tough time by giving you some perspective.
Perfectionism and Self-Criticism
Everyone has an inner critic — that harsh voice that says we’re not good enough, or should have done better. Learning to recognise and soften that voice is key to self-compassion.
Self-compassion is about treating yourself with the same kindness you’d offer a friend, accepting imperfection, and realising you’re not alone in feeling this way. Developing self-compassion can help us to manage stress and anxiety and improve our overall mental health.
The Healthy Trinity Online Tool (HTOT) offers practical exercises on becoming aware of your self-critic, understanding perfectionism and imposter feelings, and building mindful self-compassion.
Explore the Tool to find simple, evidence-based ways to support your wellbeing and build a more balanced relationship with yourself. Use Chrome to log in to Blackboard, and visit the 'Assist' tab in the left-hand menu to find the ‘Healthy Trinity Online Tool.’ Once you have accessed the Tool, select the 'Mood' section in the homepage menu.
Sensory Environments and TCD Sense
You may find that frequent and long-term exposure to challenging sensory environments has a significant negative impact on your mental health, whilst supportive sensory environments can improve your mood.
The TCD Sense Project (Trinity's sensory processing project) aims to support students and staff to understand and manage their sensory experience in College. Visit their link below to learn more and access resources, including:
- The TCD Sense Map of the central and select satellite campuses which describes the sensory experience of a location, as well as its facilities, opening hours, etc.
- The Sensory Environment Self-Evaluation Tool (developed in collaboration with TUDublin) which is designed to help you to evaluate your personal experience of sensory environments and how they either support or create challenges for your participation in the activities of everyday student life.
- TCD Sense study, social, and respite spaces which are available in various reading rooms, Zón Mac Léinn, and buildings across College.
Did you know?
It's really important to be calm and relaxed when trying to study effectively, so in response to research by the Library, the Disability Service, and the Discipline of Occupational Therapy, the TCD Sense Project has developed a variety of learning environments within the Library designed for quiet study, rest, and relaxation. Each space caters to different sensory preferences in terms of room size, noise, light, seating, and visual stimuli. These include individual study rooms, shared small study rooms, enclosed pod desks, high-backed enclosed seating in areas of good natural light, transition spaces, and shared sensory rooms.
The Wellness Workshop
The Wellness Workshop is an online workshop designed for anyone to help either maintain or improve their mental health.
Stress
What is Stress?
Stress is how you feel when you are facing demands that you are not sure you can meet. We typically experience stress in response to a short-term, recognisable challenge or threat. It is a normal part of everyday life and can be both positive and negative. Many things can trigger a stress response: relationships, money, work, exams, the expectations you put on yourself or the expectations you feel from others – the list is endless.
Stress can affect how you feel; how you think and behave; your confidence; and your energy levels. A small amount of stress can be healthy as it can motivate us and help prepare us for challenges in life. However, when this balance tips into high stress levels, it can cause you to feel unwell. It is very difficult to measure or predict stress levels as different people react to events in their lives in different ways – so what you find destructively stressful may be motivating for someone else and vice versa.
How to Recognise Stress
Stress symptoms will be different for different people, so it is important that you develop a picture of what you feel like when you are stressed. This will help you to recognise the symptoms of stress early, so that you can find ways of reducing stress. Recognising and managing stress early will help prevent it leading to more serious problems such as anxiety, depression, or high blood pressure. Some common symptoms of stress are listed here:
- Rapid heartbeat
- Tense muscles
- Headaches
- Feeling irritated/agitated
- Sleeping problems
- Breathlessness
- Sweating
- Loss of appetite
- Upset stomach
- Difficulty concentrating
- Racing thoughts
How to Manage Stress
Coping resources can broadly be divided into cognitive coping strategies and physical / behavioural coping strategies. Some of these coping strategies will suit some people, others will not. The key is to have a range of resources that can be applied depending upon the situation and the individual. It is vital that you are comfortable with the strategies you use.
Cognitive Coping Strategies
These refer to ways of dealing with stress using our minds. Cognitive coping strategies are a good way to combat stress-producing thoughts. As Shakespeare’s Hamlet said, “. . . there is nothing either good or bad but thinking makes it so. . .”
Examples of these strategies are:
- Reframing – focus on the good not the bad; think in terms of wants instead of shoulds.
It’s best if our thinking is related to our goals. For example, “I want to read and understand this chapter in Chemistry so I do well in my lab practical” instead of “I have to read this difficult chapter in Chemistry”. - Challenging negative thinking – stopping the negative thoughts we may have about a situation or ourselves.
Examples of negative thoughts include expecting failure, putting yourself down, and considering yourself to be inadequate, statements like: “Everyone else seems to understand this except me.”
In order to gain control of negative thoughts or worries, you must first become aware of them. Then, say “Stop!” to yourself out loud when they occur. Take a pause and try replacing negative thoughts and worries with positive affirmations, or at least challenge or question the rationality of the thoughts.
Strategies for managing negative thoughts and worries include:
- Positive self-talk – Using positive language and statements when we talk to ourselves. These are sometimes referred to as positive affirmations, and they are useful for building confidence and challenging negative thoughts.
Positive affirmations work best when they are realistic and tailored to your needs and goals. For example, “I can complete this reading," or, "I can improve my understanding of standard deviation." - Count to ten – This allows you time to gain control and perhaps rethink the situation or come up with a better coping strategy.
- Cost-benefit analysis – Ask yourself: "Is thinking in this way helping me get things done?"
- Keeping perspective – When under stress it is easy to lose perspective; things can seem insurmountable.
Some questions to ask yourself are: "Is this really a problem?," "Is this a problem anyone else has had?," "Can I prioritise the problems?," "Does it really matter?"
Cultivate optimism. - Reducing uncertainty – Seek any information or clarification you may require to reduce the uncertainty. Situations that are difficult to classify, are obscure or have multiple meanings can create stress.
It helps to ask in a positive way. For example, "What are you looking for me to demonstrate in this assignment," rather than, "What would cause me to lose marks on my essay?" - Using imagery/visualisation – Imagine yourself in a pleasant or a successful situation to help reduce stress. Imagery can also be used as a relaxation tool.
Try to remember the positive, pleasurable feelings you had from an experience or in a place you’ve been. The more senses you involve in the image, the more realistic it becomes, and therefore the more powerful.
This strategy is often combined with deep breathing or relaxation exercises.
Behavioural / Physical Coping Strategies
These refer to ways of dealing with stress by physically doing something or taking action. Examples of these strategies are:
- Physical exercise – Aerobic exercise is the most beneficial for reducing stress. It releases neurochemicals in the brain that aid concentration. For some people, even a short walk is sufficient to relieve stress.
- Physical relaxation – Even a simple relaxation exercise, such as dropping your head forward and rolling it gently from side to side can reduce stress. Other examples include stretching, or progressive relaxation - which involves tensing and releasing isolated muscle groups until relaxed. You can access a guided progessive relaxation exercise on the Student Counselling Service's Mindfulness and Relaxation webpages.
- Breathing – Mindful, calming breathing can be anything from simple deep breaths to more complex exercises related to relaxation and meditation. You might start by breathing in for a count of four, holding for four, exhaling for six, holding for four, and repeat.
- Smile and laugh - These acts give us energy and help to lighten the load. They also relax muscles in the face.
- Time management – Time management strategies help us to cope with the numerous demands placed upon us which are often sources of stress. More information on time management strategies, such as clarifying priorities, setting goals, and overcoming procrastination, can be found in Week 4 of this programme.
- Social Support/Friends – Develop and nourish your relationships. Research shows that the body releases endorphins during positive social contact. Socialising also reduces stress hormones and feelings of isolation.
- Seek Help – It is easier to manage stress with support. Supports in college include the College Health Centre, Student Counselling Service, College Tutors, and Chaplains.
SilverCloud 'Space from Stress'
Trinity students have access to a range of SilverCloud online programmes which target specific problems that are common for students to face. The programmes take 6-8 weeks to complete, and provide both information and practical advice/exercises.
Students who use SilverCloud are assigned a counsellor (from the Student Counselling Service) who ‘checks in’ online about once a week and provides additional support as needed.
The SilverCloud 'Space from Stress' programme deals with the symptoms and causes of stress in student life.
Anxiety
What is Anxiety?
Anxiety is typically understood as a fear of something going wrong. This fear can be persistent and generalised (rather than related to one specific concern or threat).
Anxiety is a common experience for people of all ages and genders. Everyone experiences the symptoms of anxiety at some point in life. For some, feeling anxious can be a shorter-term experience attached to life circumstances or situations such as exams, getting married, work pressures, or retirement. For others, anxiety is something they experience on an ongoing basis and that really interferes with their life.
Regardless of your experience with anxiety, help is available.
How to Recognise Anxiety
As with stress, anxiety symptoms will be different for different people, so it is important that you develop a picture of what you feel like when you are anxious.
Symptoms of anxiety are similar to those produced by stress. However, they are often more extreme or long-lasting (though this does not mean that you should wait to address your feelings or seek help). They can include:
- A racing heart
- Rapid breathing/breathlessness
- Feelings of panic
- Sweating
- Excessive and undue worrying
- Disturbed sleep
- Tense muscles
- Headaches
- Morbid thoughts
- Upset stomach
- Fear of losing control
Managing Anxiety
Different people experience anxiety in different ways, and to different degrees. Below are some general tips for managing anxiety. But, if you are suffering, please reach out to support services. They are there to help!
- Talk it through - Although it can be difficult to open up about feeling anxious, it can be helpful to talk to friends, family, or someone who has had a similar experience. Sharing can be a way to cope with a problem, and being listened to can help you feel supported.
Did you know? The Student Counselling Service run a drop-in general therapy group from 13:00-14:00 on Wednesdays during term time. - Face your fear - By breaking the cycle of constantly avoiding situations that make you anxious, you are less likely to stop doing the things you want or need to do. The chances are that the reality of the situation won’t be as bad as you expect - making you better equipped to manage and reduce your anxiety.
Did you know? The Student Counselling Service run drop-in group therapy on combatting inner critics from 12:00-13:30 on Mondays during term time. - Know yourself - Make a note of when you feel anxious, what happens, and the potential triggers. By acknowledging these triggers and arming yourself with tips to deal with them, you will be better prepared in anxiety-inducing situations.
Did you know? You have access to SilverCloud's online "Space for Resilience" programme. - Relax - Learning relaxation techniques can help you calm feelings of anxiety. Practices like yoga, meditation, tapping, or massage will relax your breathing and help you manage the way you feel about stressful experiences.
Did you know? You have access to a suite of mindfulness and relaxation programmes developed by the Student Counselling Service. - Exercise - Even small increases in physical activity levels can trigger brain chemicals that improve your mood, wellbeing, and stress levels. This can act as both a method of prevention and treatment for anxiety, as well as lead to improved body-image, self-esteem, and sense of self-worth.
Did you know? As well as being able to sign up for club sports, you have access to a range of low-cost social sport programmes and activities through Trinity Sport. - Healthy eating - Eat lots of fruit and vegetables, and try to avoid too much sugar. Very sweet foods cause an initial sugar "rush," followed by a sharp dip in blood sugar levels, which can give you anxious feelings. Caffeine can also increase anxiety levels, so try to avoid drinking too much tea or coffee, too.
Did you know? If the cost of groceries is becoming a burden, the Senior Tutor's Office and TCDSU Welfare and Equality Officer can help! - Avoid alcohol or drink in moderation - It’s very common for people to drink alcohol when they feel nervous to numb their anxiety, however the effect that alcohol has on how you feel is only temporary. When it wears off, you may feel worse, potentially more anxious, and your brain may be less able to deal with anxiety naturally.
Did you know? The Student Counselling Service run a drop-in addiction recovery and wellbeing therapy group from 18:00-19:30 on Tuesdays during term time.
SilverCloud 'Space from Anxiety'
Trinity students have access to a range of SilverCloud online programmes which target specific problems that are common for students to face. The programmes take 6-8 weeks to complete, and provide both information and practical advice/exercises.
Students who use SilverCloud are assigned a counsellor (from the Student Counselling Service) who ‘checks in’ online about once a week and provides additional support as needed.
Mindfulness
What is Mindfulness?
Mindfulness is the practice of focusing our awareness on the present moment. Mindfulness teaches us to direct our attention to what is happening right here, right now, with an attitude of kindness towards ourselves and our experience.
Mindfully “being with” ourselves is in contrast with more habitual states of mind in which we are often preoccupied with memories, fantasies, worries, or planning. Yet, the capacity to be present is innate to each one of us and can be deliberately cultivated. Although we are often unaware of the current of our thinking, it has a profound effect on how we live our lives, as well as on our mental and emotional health.
What are the Benefits of Mindfulness?
Mindfulness has been shown to help people:
- Develop greater self-awareness
- Increase their ability to manage stress
- With their physical and psychological health
- Reduce anxiety and depression
- Reduce tension, anger, and fatigue
- Enhance their relationships
- Increase their vitality
- Sleep better
- Develop stronger immunity
How to Practice Mindfulness
Mindfulness Resources
You can access online mindfulness and relaxation programmes on the Student Counselling Service's webpages.
SCS mindfulness and relaxation programmes
The Student Counselling Service also run drop-in group mindfulness sessions from 10:00-11:00 on Wednesdays during term time.
College Supports
- Student Counselling Service
- College Health Service
- Student2Student (S2S) Mentoring and Peer Support
- Your Tutor
- The disAbility Service
- TCD Sense Project
- Healthy Trinity
- Healthy Trinity Online Tool
- The Chaplaincy
- TCDSU Welfare & Education Officers
- Mental and Physical Health Reading List from the Library
- Inclusive Library Resources
