If you’re in crisis or need immediate support, please scroll down to the emergency and community services listed below.
Services directoryPractices to try between sessions
None of the following require any special skill or materials, only a little self-permission.
5-4-3-2-1 sensory check-in
This simple exercise can help bring you into the present moment and out of your head. It’s particularly useful if you find yourself caught in an overthinking spiral.
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. It can be practiced anywhere, anytime, and nothing is needed to try it except your own awareness.
Box breathing
Your breath can be a quiet but powerful grounding tool. The exhale in particular has a calming effect on the nervous system. Box breathing is easy to follow. Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
You might also try extending the exhale to 6 counts for a deeper sense of release. If counting feels too rigid, the slow, steady breath of blowing bubbles is a wonderfully playful way to engage with this practice.
Daily routines
Seemingly small practices, done consistently, can make a real difference. A consistent sleep and wake time can be quietly transformative for mood and self-regulation.
Movement breaks don’t need to be structured exercise, a short walk, a jumping jack, dancing to a favourite song, or simply moving into a different room can shift how you feel. Even ten minutes counts.
Rather than checking social media or the news throughout the day, try choosing a set window of time for it. This small boundary can help prevent you from getting lost in doom-scrolling.
Any small, enriching practice you can offer yourself is worth trying. Nervous system care doesn’t have to be elaborate.
Expressive drawing or writing
Set a timer and write, draw, or simply move a pen or any mark-making tool across a page. The goal isn’t a finished piece or a coherent thought. The point is the act of externalising something that’s been held within you.
Let it be messy. Let it be honest.
Connecting with others
A genuine connection with another person can be deeply meaningful, no matter how brief. Call a family member, text an old friend, check in with a neighbour, have a real conversation with a barista or a stranger, reach out to a community online, or stop to pet a dog. Any of these small moments of connection can be a quiet reminder that you are not alone.
These practices are not a substitute for professional support, but they can help. If you’re struggling, please don’t hesitate to reach out or to explore the supports listed below.
If you need support
If you’re struggling or feeling overwhelmed, please know you’re not alone. Reaching out can feel difficult, but connecting with others can be an important first step.
Consider speaking to someone you trust like your GP, a family member, a friend, or someone within your community. Often, the people already in your life want to support you and may be more ready to listen than you think.
If you’ve reached out and still feel like you need some extra support, the services listed below may help guide you towards the care you need.
- Emergency services
Phone: 112 or 999
If you are in immediate danger, contact emergency services.
- Samaritans Ireland
Phone: 116 123
Website: samaritans.ie
A 24-hour listening service for anyone who needs someone to talk to. - Pieta
Phone: 1800 247 247
Website: pieta.ie
Support for people experiencing suicidal thoughts, self-harm, or bereavement by suicide.
- Your GP or out-of-hours GP service
A GP can help assess what support may be most appropriate and can guide referrals where needed.
- HSE mental health services
Website: www2.hse.ie/mental-health
Information about public mental health services and supports in Ireland. - Turn2Me
Website: turn2me.ie
Online mental health support and peer support groups.
- Childline
Phone: 1800 66 66 66
Website: childline.ie
A free listening service for children and young people in Ireland.
Reach out
If you’d like to talk, you’re very welcome to get in touch.