Recognising the signs: Supporting yourself and others

Mental health challenges can affect anyone, at any time. Recognising the early signs of emotional distress is key to preventing more serious issues and maintaining a healthy, fulfilling life.

Recognising Depression

Depression affects people in different ways, but common signs include:

• Loss of interest in usual activities
• Social withdrawal
• Persistent sadness or hopelessness
• Feelings of guilt or worthlessness
• Tearfulness or irritability
• Physical symptoms like aches, fatigue, or changes in appetite
• Difficulty concentrating
• Anxiety often coexists with depression

In the 2024 Aware national survey, over half of adults (53%) reported experiencing depression at some point in their lives. The same study found that 20.9% of adults had an official diagnosis of depression. Depression is a very common condition and anyone can experience these feelings, it doesn’t discriminate. 

If you’ve felt down or lost interest in things you usually enjoy for more than two weeks, it may be time to seek support. Depression can be triggered by stress, trauma, or life changes—but sometimes it arises without a clear cause.

Understanding Anxiety

Anxiety is a natural response to stress or perceived threats. It can show up as:

• Racing thoughts or excessive worry
• Physical symptoms like a churning stomach, rapid heartbeat, or breathlessness
• Difficulty concentrating or sleeping
• Avoidance of certain situations

While occasional anxiety is normal, it becomes a concern when it interferes with daily life or feels overwhelming.

Taking Action

If you recognise these symptoms in yourself:

• Talk to someone you trust
• Stay active and eat well
• Limit alcohol and other unhelpful coping mechanisms
• Reach out to your GP or support services like Thrive, which offers free, confidential emotional support including counselling and wellness coaching

Suicide Prevention: What to Know

The CSO estimates over 500 people die by suicide each year in Ireland. If poor mental health is left untreated or an overwhelming situation occurs, suicide ideation can manifest. 

Suicidal thoughts often arise when risk factors outweigh protective ones. Risk factors may include:

• Bereavement or trauma
• Financial or relationship difficulties
• Mental health conditions
• Isolation or lack of support

Protective factors include:

• Strong personal relationships
• Access to support services
• Personal resilience and coping skills
• A sense of purpose or belonging

If You’re Struggling:

• Take suicidal thoughts seriously – don’t dismiss or ignore them
• Talk to someone immediately – a friend, family member, GP, counsellor, or support service (Mental Health Support Lines: HSE Support Helplines) 
• Identify your protective factors – relationships, routines, personal strengths, and sources of hope
• Avoid isolation – stay connected, even if it’s just a short message or call
• Create a safety plan – list people to contact, coping strategies, and reasons to stay safe
• Limit access to means – remove or secure anything that could be used for self-harm
• Seek professional help – early intervention can save lives

If someone you care about seems withdrawn, irritable, or overwhelmed, check in with them. You don’t need to have all the answers, just being there and listening can make a difference.

If You’re Worried About Someone:

• Ask them directly - it gives them the chance to open up and to talk.
• Don't panic and stay calm - the best you can do is to listen to them without judgement or blame.
• Don’t leave them alone 
• Help them access support – call a GP, counsellor, or emergency services if needed
• Follow up – check in regularly to show ongoing support 

Whether you're struggling yourself or supporting someone else, early intervention and open conversations can save lives. Help is available and reaching out is a sign of strength.