While it’s important to stay informed about current affairs, exposing ourselves to a constant stream of distressing news can take a toll on our mental health. It’s therefore crucial to find ways to protect our wellbeing amidst the chaos.
Whether we’re impacted directly by events or indirectly via what we read or hear, this can affect our mental health in various ways – for example, causing fear, anxiety or feelings of helplessness. Recognising this and understanding the validity of our responses is therefore first step to protecting our mental wellbeing.
Here are some tips from Action Mental Health to help you cope with distressing news:
Choose reliable sources: Our social media feeds can quickly become saturated with different voices and channels each putting their own spin on an event or issue – and some are more biased than others. Ensure you’re getting your information from reputable news outlets to avoid sensationalism and misinformation that can amplify distress.
Set boundaries: Designate specific times for checking the news instead of having a constant stream of updates. Consider turning off notifications to avoid being overwhelmed. Taking a step back from the news doesn’t mean you’re ignoring the world’s problems; it means you’re prioritising your mental health. By finding a balance, you can stay informed and compassionate without becoming overwhelmed.
Acknowledge your emotions: Allow yourself to feel and process emotions rather than suppressing them. Writing in a journal can be a helpful outlet.
Practice mindfulness: Deep breathing or meditation can help centre your thoughts and reduce anxiety. Getting a change of scenery, especially if you can get outside and move your body, can help your perspective and also ease physical symptoms.
Connect with others: Sometimes talking to friends and family can provide comfort, whether you’re discussing the issues that are worrying you or just seeking some encouragement and connection.
Take positive action: Volunteering or supporting community initiatives can mitigate against feelings of helplessness and help you gain a sense of community and solidarity as you stand with others for good. If you don’t feel like you can leave the house, you can write to people in positions of power, sign petitions or donate to important causes – these are incredible ways to make a difference.
Seek professional help. If you find that distressing news is affecting your daily life, speaking to a mental health professional can provide strategies and support tailored to your needs.
We know things feel hard right now – but you’re not alone.
Last year, Matthew took on the Dublin Marathon to raise vital funds for Action Mental Health. We asked him to share a little bit about why he did it – and this is what he said…
Hi! My name is Matthew Heath. I’m 28 years old and living in Belfast, Northern Ireland. I am a Software Engineer by profession and love the chase of new challenges and learning new things.
My running journey started in March 2023 with limited fitness and a desire to get away from my laptop every so often. I began with an 8-week Couch to 5K program, aiming to complete leg one of the Belfast Marathon Relay with colleagues. After successfully achieving that goal, I gradually increased my distances, tackling a 12-week training block for the Hillsborough Half Marathon, marking my first step towards longer distance races.
I first came across Action Mental Health while scrolling on social media. Before this, I had limited knowledge of the services available locally. The post I saw highlighted various fundraising challenges organised to support and enhance their services, and one of these was the Dublin Marathon.
I was struck when I saw the post – Action Mental Health were providing vital services and support to those struggling with mental health issues, offering a lifeline to many in the local community, and I realised that participating in Dublin Marathon was the perfect opportunity to combine my new passion for running with a meaningful cause, raising awareness and genuinely making a difference for people.
So, for the Dublin Marathon, I took on another 12-week marathon-specific training block, running 5 days a week to try and hit my ambitious target of under 4 hours with a mix of easy, tempo, and interval runs, maxing out at around 70km during the peak week.
The training itself was both challenging and rewarding, providing me with an outlet to refresh my mind across many miles. Having structured sessions mapped out on an app for 12 weeks gave me the accountability I needed to stay on track. Additionally, the support and encouragement from the Action Mental Health team were crucial to keeping me motivated even when the training got tough – they were there every step of the way!
On race day, I was incredibly nervous, as many people are before a big event. I had been constantly checking the weather for weeks leading up to the marathon and barely slept the night before! After loading up on pasta the previous evening and having two bagels for breakfast, I set off in Wave 3 at 9:25 am.
The course winds its way out from Dublin city centre towards Phoenix Park and through several quaint villages. The latter part of the route passes by UCD, into Ballsbridge, and past the Aviva Stadium.
With over 16,000 people running in Dublin, the event featured a diverse mix of characters and abilities, all cheering each other on. The support along the entire route was amazing, with numerous cheer zones providing much-needed boosts. Dublin is known as the ‘Friendly Marathon,’ and it certainly lived up to its reputation. Despite the classic Irish weather of experiencing all four seasons in one day, many people lined the streets offering nutrition and even deep heat spray!
The race ends with the ‘Purple Mile’ towards the finish line, and this was probably my favourite part. Both sides of the streets jam packed with noisy supporters in the heavy Dublin rain and knowing that all the hard work had paid off to get to the finish line of my first ever marathon was special. The post run feed and hydration were also exceptional – who knew a burger and Guinness could taste so good?!
It was (and still is!) fantastic knowing that my efforts would mean more people in Northern Ireland could access mental health services when they really need them. At just halfway through the collective efforts across the #teamAMH runners, we had already raised enough to provide 22 secondary school classes with mental health awareness sessions, potentially impacting over 600 pupils. Given the ongoing concern about access to mental health services in Northern Ireland, it is crucial to advocate for local charities that are helping to address some of the stark statistics associated with mental health issues.
Creating greater awareness around local charities making a real difference in people’s lives is something I hope to continue doing and would encourage others to do too. With such a range of services, from counselling to mental health education in workplaces, Action Mental Health really is making a significant impact here in Northern Ireland.
If I were to speak to someone who was considering taking on the challenge this year, I’d want them to know that it is an incredibly rewarding experience. It will push both your physical and mental limits, but the sense of accomplishment is unmatched. The support from the Action Mental Health team and fellow runners is fantastic and you’ll be part of a passionate group working towards a common goal of improving mental health services for all.
Enjoy the process and trust in your training. Increase speed and volume slowly over time to avoid potential injuries (I found this out the hard way!), and if it is your first marathon, don’t put too much pressure on yourself. Go out there and soak up the amazing Dublin atmosphere and all that is has to offer!
We still have a few spaces left for Dublin 2024 – get in touch today to ensure you don’t miss your chance! Contact [email protected].
Omagh-based Powergrid Civils (PGC), the specialist engineering and consultancy company operating throughout the UK and Ireland, have just announced a partnership with Action Mental Health, which will help support the charity’s vital work in local schools and community groups.
Founded in 2012, the company has built an enviable reputation for their corporate social responsibility when it comes to supporting local communities through donations, sponsorship and time. As a result of this partnership, Action Mental Health will now be able to expand their delivery of mental health programmes to children and young people across Co. Tyrone, helping them reach many more schools and community groups. One of the schools involved is Omagh Integrated Primary School, where pupils will take part in the charity’s Little Healthy Me and Healthy Me programmes which are vibrant and engaging mental health promotion programmes, designed specifically for primary school children.
Lisa Colton, Managing Director, said, “We recognise how difficult it is for charities to raise funds to support the great work they deliver in our communities. We feel proud that our business is in a position to support Action Mental Health in the delivery of their mental health programmes to our local schools and community groups”.
Michael McClean Project Worker at Action Mental Health said: “We are delighted that as a direct result of our partnership with Powergrid Civils we can now reach even more children and young people in Omagh and across Co Tyrone. with our invaluable range of mental health programmes. It is so vital that we equip the younger generation with the skills and knowledge that they need to deal with the inevitable challenges they will face growing up, and indeed right throughout life.”
We are so delighted that Christine, a client at our Southern New Horizons service, received the 2024 OCNNI Learning Endeavour Award as Health and Wellbeing Learner of the Year and as joint winner of the prestigious Hilary Sloan Learning Endeavour award!
This year’s Open College Network NI Learning Endeavour Awards took place at Titanic Belfast, where over 350 learners, teachers, tutors, and special guests celebrated together. Now in its 6th year, the event acknowledges the achievements of learners who have gone to exceptional lengths to achieve learning goals. It’s a powerful reminder of the profound impact of education on individuals and communities.
Our New Horizons service exists to support the recovery of adults experiencing mental illhealth with courses and qualifications, personal development and skill-building and social and recreational activities. Christine began coming to Action Mental Health just over a year ago, and she soon realised that with the right support, she could build her confidence and gradually develop the ability to pursue a new career.
Over time, she overcame many challenges and claimed all five units of the Personal Success and Wellbeing Level 1. This achievement gave Christine the self-assurance to complete a City and Guilds Level 3 Diploma in Beauty Therapy Techniques at Southern Regional College.
Service Manager, Colin Loughran said, “Christine’s progress might have been difficult to imagine just a year ago. With guidance and support from the Action Mental Health team, Christine now feels much better about herself, her place in the world and her future, as she currently contemplates work placement opportunities. Her journey is testament to the power of recovery through Action Mental Health’s holistic approach.”
We want to wish Christine the biggest congratulations! We are so proud of all of our clients, and the steps they are taking for themselves. We think you are incredible.
Have you ever wondered what goes on inside your mind? Inside Out 2, the sequel to Pixar’s 2015 hit, is in cinemas now, ready to take you on a journey through the colourful and complex world of our emotions. Here are four things we think the new Pixar film can teach us about our own mental health (please read with caution – this blog post will contain some spoilers!)
1. Sometimes change happens – and it can affect us!
Inside Out 2 takes us into Riley’s mind as she experiences significant change. She’s preparing to move from middle school to high school, and learns that her closest friends will not be going to the same school. She’s also entering puberty, dealing with changes in her body, mood, and relationships. So much of Riley’s experience in the film reminded me of the more challenging times in my own teenage years! (Speaking of which – did you know that Action Mental Health run wellbeing programmes in schools to support children and teenagers through changes and challenges? Check out our MensSana service page for more information!)
The thing is, change doesn’t stop when we become adults. It’s a natural, frequently occurring part of being human. And change, no matter if it’s positive or negative, can significantly impact our mental health. Transitions such as moving home, starting a new job, or going through changes in relationships can shift our normal rhythms and sense of stability, leaving us feeling unsure or uncertain.
It’s vital that we take extra care of ourselves during times of change. Maintaining some sort of routine can be really helpful, offering a sense of ‘normal’ and predictability. Practice self-care – and I don’t mean just treats and bubble baths (although these are great, too), but activities that help you feel calm, in control, and balanced. Talk about how you’re feeling with someone you trust. Get outdoors if you can, and move your body. Eat nourishing food, drink water, and get enough sleep.
2. None of our emotions are ‘bad’
The first Inside Out film showed us that while we often see ‘sadness’ as a negative emotion to be avoided, it actually serves a very important purpose. Inside Out 2 reinforces the powerful message that no emotions are inherently ‘bad.’
In Inside Out 2, we meet Anxiety, whose drive is to keep Riley safe. We all need a healthy level of anxiety to protect us from potential threats and prepare us for challenging situations. Which leads to my next point…
3. Anxiety exists to protect us – but sometimes it can get too loud
In the film, Anxiety takes the reins. She banishes the original gang of emotions from the first movie to the back of Riley’s mind, becoming controlling and domineering. Anxiety came in to protect and prepare Riley, but instead, it became overwhelming and overshadowing, dominating every thought. This isn’t healthy.
Anxiety can look different for different people, and sometimes it can be hard to spot right away that it’s becoming overwhelming. For Riley, Anxiety manifested in worry and fear, racing thoughts, and, towards the end, a pounding heartbeat, blurred vision, and shortness of breath. However, for others, anxiety might look like restlessness, fatigue, or difficulty concentrating. Some people might feel more irritable, while others may feel the need to withdraw from social settings or activities.
It’s important to know how to spot these signs in ourselves and others. In Riley’s case, it was her two best friends who noticed she was having a difficult time – a great reminder for us to keep an eye on those around us and reach out if we feel they might need support.
4. Our feelings are not our whole identity
The plot of Inside Out 2 revolves around a mission to restore Riley’s ‘sense of self.’ At the beginning of the film, Joy shows us Riley’s ‘belief system,’ essentially a set of values guiding Riley’s life, made up of a carefully curated collection of Joy’s favorite memories. Summed up in a sentence, Riley believes that she is a good person.
Anxiety disrupts this belief system. She discards it, replacing the positive memories with moments dominated by worry and apprehension. Over time, a new sense of self is built – one telling Riley she’s not good enough.
The film poignantly shows how easy it is to mistake how we feel for who we are. It reminded me of something I saw few years ago, a quote from local poet Padraig O’Tuama made the rounds on social media. He points out that in the Irish language, when expressing emotion, you don’t say ‘I am sad.’ The direct translation is ‘sadness is on me.’ This simple linguistic detail can hugely transform our mindset. We’re feeling sadness right now, but it’s not who we are. We’re experiencing anxiety at the moment, but it’s not our whole identity.
At the end of the film, a new belief system is formed, based on all of Riley’s memories – the joyful ones, the anxious ones, the sad ones, the fearful ones, the angry ones. Riley’s new sense of self can no longer be summed up in just a sentence. It becomes fluid, nuanced, and complex. It’s multi-coloured, changing in shape, size, and volume. There are wonderful things, and there are hard things. It’s a much more realistic depiction of the human experience.
Inside Out 2 reminds us that while our emotions can be intense sometimes, they are just one part of our experience. They are not who we are at our core.
As Inside Out 2 beautifully shows, navigating our emotions and mental health can be challenging, especially during times of change. It’s a friendly reminder to take care of ourselves and support those around us. For lots of us, it will be a really enjoyable watch – but please do keep in mind that the themes might hit close to home if you have personal experience of anxiety. And if, after watching the film or reading this blog, you are feeling concerned or overwhelmed by your own thoughts or feelings, please reach out to a friend or family member, or a professional such as your doctor. You are not alone!
This week is Carers’ Week, a week dedicated to raising awareness of 5.7 million unpaid carers across the UK. It’s also Loneliness Awareness Week. It feels appropriate that the two dates coincide this year.
At Action Mental Health, we want to amplify the stories of Carers within our network, shining a light on the isolation many experience and sharing what brings them hope. This is David’s story.
I’m David. I’m retired, and I have been a Carer for 10 years. I cared for my father until he sadly passed away two years ago, and I still care for my mother.
My mother is visited four times a day by callers who help get her dressed, fed and occasionally showered. Their visits are short, but I’m thankful for them. The rest of my mother’s care is down to me. I get very little support, have never received any monetary assistance, although I was able to claim one extra year towards my pension because I was caring for both parents.
For me, being a Carer means putting your own life on hold. It’s absolutely a privilege, but it’s also a struggle, and it does mean depriving yourself and your own family of time and memories. Often caring can cause a strain on your relationships – that’s certainly been the case for me, and at times it can be really draining. At times, I feel totally burned out. And it feels like there’s no one who can take my place.
It’s hard, but there are things that bring me hope or encouragement; like knowing my loved one is being cared for by someone who loves her, and that she doesn’t feel abandoned.
Being a Carer has been quite an isolating experience. For a long time, I hadn’t even met any other Carers – I only started meeting others during Carers’ Week last year, and before then I didn’t know that any help at all was available to me. Since meeting others, and sharing our experiences together, I would say I’ve been in a better place, like I’ve had a pat on the back and some recognition for what I’m doing.
If I were to think of some of the things I wish more people knew about being a Carer, I’d say I wish they knew it’s not something you can prepare yourself for. The health of the person you’re caring for changes over time, and therefore so do their needs. You’re caring for their physical, social and mental wellbeing. And of course, every caring situation is unique.
There are over 220,000 people in Northern Ireland who are providing unpaid care for a family member or friend with a physical or mental illness or disability. Our Mindful Carers project empowers carers across Northern Ireland to maintain positive physical and emotional wellbeing.
Lifelong friends Mark Montgomery and Wayne Boyd are taking part in a sponsored sky dive on Saturday 22 June 2024 to raise funds for Action Mental Health. As best friends for most of their lives they are known for constantly pushing each other out of their respective comfort zones. The intrepid duo have never taken part in a sky dive before, but they both love an adrenaline rush, partly due to their mutual love for motorsport.
Mark said, “Jumping out of a perfectly good airplane and accelerating towards the ground from several thousand feet in the sky, with only a thin bit of fabric, is definitely one way to get that rush and the wind in your hair, while raising awareness and money for mental health and in turn helping others out. We can’t think of any better way to help promote this cause than by doing this challenge.”
“Wayne is a professional racing driver, so I get to attend most of his races all over the world. There is always something to push us both out of our comfort zones. We came up with the idea of challenging ourselves to a sky dive, and after doing some research into it, we realised the charity we both wanted to support was Action Mental Health. We are doing the sky dive as mental health is a big part of my life and I don’t think it gets the recognition it deserves. It is particularly poignant as I lost my father to suicide and I struggle myself with mental health issues, so it means a lot to me”.
Both Wayne and Mark believe there is not enough awareness out there for men who suffer from mental ill health. They are excited to be able to do their bit to help promote it as best they can and have already set up a Just Giving page. Initially raising over £1000 in just 24 hours, they are hoping to raise their target of £3000 – https://www.justgiving.com/page/mark-montgomery-1701693039304 Action Mental Health organise many fundraising activities you can become involved in throughout the year to raise vital funds for mental health services in Northern Ireland. Or like Mark and Wayne you may like to set your own challenge to fundraise for us. More information on our fundraising events and activities is available at https://www.amh.org.uk/events/
I’ve wanted to run a marathon for a long time. I’ve been a keen runner since I was a teenager, and have really enjoyed running in several half marathons previously. I’ll admit that I have some competitive tendencies, which have fueled the desire a bit – my wife ran the Belfast marathon back in 2019, something she still likes to hold over me as something she’s done and that I haven’t. My dad has also told me stories of his running days, and his ridiculously fast finishing times. Part of me would love to try and beat him! So, taking on a marathon of my own has always felt like a bit of a ‘when’, not an ‘if’.
This year, my wife and I took part in the Belfast marathon relay to raise money for Action Mental Health – a local charity here in Northern Ireland that’s offering really vital mental health services to people in my own community. I’ve had periods in my life when I’ve struggled with my own mental health. I’m incredibly grateful that during those times, I was able to access help through my GP, and was supported to find ways to cope and recover. But I know that there are so many people out there who are waiting for far too long for the support they really desperately need.
Running to raise funds and awareness for Action Mental Health felt like a brilliant opportunity for me to support a cause that matters to me, and to show others who might be struggling that there are people out there who care. The race day itself was a lot of fun; it was great to run as part of the team, and to be part of Belfast at its best. And I totally caught the running bug again – I came home and immediately began thinking about what running challenge I could take on next. And I decided that it was finally time to take on the full 26.2 miles!
I’m so pleased to be able to raise even more money and even greater awareness for Action Mental Health. They’re a brilliant charity, and they support people in such a wide variety of ways. They work with children and young people in schools to help them learn how to take care of their mental health from a young age. They offer personal development and skills training for people who are recovering from mental ill health. They have a therapeutic counselling service, as well as programmes to support people with chronic pain or illness, and programmes for carers. They offer workplace training so that employers can create healthier working environments for their staff… and that’s not even all of it. But people don’t necessarily know that this vital work is happening, and I think part of that is to do with the stigma that still surrounds mental illness. We’re getting better as a society at talking about it, but we still have a long way to go.
I really hope that by running the Dublin marathon for Action Mental Health, I can show my own community that mental health matters, and that support is out there and recovery is possible. And I do hope, even just a little bit, that I can beat my dad’s finishing time when I do it, too!
