This Aware Mental Health Week, we are exploring mental health across the lifespan – looking at the different factors that impact on our mental health at each life stage, how depression might affect us and considering the many ways we can look after our wellbeing.
We have lots of information available for each life stage – from clinical experts, lived experience ambassadors and some well-known faces. We also hope you will join us for our free webinar on Wednesday 11th October which will explore the theme from the perspectives of clinical expertise and lived experience.
Don’t forget, we are here for you if you need support with your mood. We also offer a range of free positive mental health programmes which are currently open for registration here.
Scroll down or choose from the below options to learn more:
Mental Health in Childhood
Our journey begins in the very early years of development and continues into later childhood.
The days, weeks, months, and even years after birth have been described as ‘unrememberable and unforgettable’, because although we cannot consciously remember these experiences, they are built into our being, our present and our future. As we begin to develop in childhood, we are learning and forming a self, starting to understand the world around us and beginning the process of internalising some of this outside world into our own minds.
In childhood, we acquire cognitive, social and emotional skills that shape our future mental health and are vitally important as we move into adolescence and adulthood.
Attachment Theory
A key psychological theory for this stage is called ‘attachment theory’, which emerged from the work of John Bowlby and Mary Ainsworth in the earlier part of the last century. As humans we are designed to need attachments or close emotional bonds with others. Attachment theory argues that a safe, consistent and reliable caregiver can support a child in developing a secure attachment style, which will act as a solid bedrock for future life relationships, including how the person relates to themselves. If early relationships are less reliable, an insecure attachment style can develop. This may be because caregivers are overwhelmed with their own difficulties or circumstances, or they are neglectful or abusive towards the child.
An insecure attachment style can make it challenging for a child to build trusting relationships in childhood and into adulthood. This can then lead to conflict in adult relationships, difficulties with self-esteem and self-worth and contribute to the risk of developing a mental health problem. However, it is important to note that a significant body of research indicates that if a child has at least one consistent and trusted adult in their lives (not necessarily the primary caregiver), this can support the development of a secure attachment style. Also, positive attachment relationships later in life can be very protective and open new ways of relating to others.
Impact of the environment and early experiences
When it comes to a child’s wellbeing, environmental factors play a significant role – these factors can be broadly attributed to a child’s physical, home, social, socioeconomic and in recent years digital environments. Depending on the quality of these environments, they can promote positive mental health or adversely affect a child’s development. It’s important not to underestimate the impact of these early experiences and how they can contribute to future mental health difficulties – for example, painful or challenging experiences in childhood can influence how we see ourselves, the world and other people.
The emotional world of children can be rich and the whole range of emotions from the positive to the negative are to be welcomed. It is common for children to experience some emotional and/or behavioural difficulties throughout childhood. For example, children from about 6 months to 3 years will often experience separation anxiety. This is a developmentally appropriate milestone and will typically resolve without additional input. Equally it is common for preschool children to experience specific fears or phobias. These too will likely resolve with some support and reassurance from caregivers. Many children also experience a certain amount of anxiety as they learn about the world around them. Again, this is to be expected – everyone from young to old experiences anxiety at times. Our role as caregivers is to support our children in learning how to manage these feelings and to promote resilience and confidence.
The emotional world of children can be rich and the whole range of emotions from the positive to the negative are to be welcomed. It is common for children to experience some emotional and/or behavioural difficulties throughout childhood. For example, children from about 6 months to 3 years will often experience separation anxiety. This is a developmentally appropriate milestone and will typically resolve without additional input. Equally it is common for preschool children to experience specific fears or phobias. These too will likely resolve with some support and reassurance from caregivers. Many children experience a certain amount of anxiety as they learn about the world around them. Again, this is to be expected – everyone from young to old experiences anxiety at times. Our role as caregivers is to support our children in learning how to manage these feelings and to promote resilience and confidence.
Supporting positive mental health in childhood enables our children to reach emotional milestones, learn healthy social skills and develop coping skills so they can deal with the challenges they encounter in their day to day lives. Ultimately it ensures they can function well at home, in school, in their communities and build meaningful connected lives into adulthood.
Some ways we can support our children’s psychological health and wellbeing include:
- Promote healthy habits and routines and explain why this is important for our bodies and our minds.
- Spend time outdoors each day in fresh air and nature.
- Make time for movement, whether that’s a bike ride, time at the playground or simply playing a game!
- Provide a balanced and nutritious diet.
- Ensure they are getting adequate sleep each night.
- Allow time for rest and relaxation.
- Encourage them to think about their own mental health and wellbeing.
- Teach them how to recognise and name their emotions.
- Encourage open conversations, providing a safe, non-judgemental environment and actively listening to what they are saying.
- Acknowledge and respect their feelings – even when they might seem irrational to you!
- Teach healthy coping strategies for when things are difficult or don’t go their way – for example if your child gets easily frustrated, show them how taking three deep breaths can help them calm down.
- Spend quality time together doing enjoyable activities to connect and foster a strong relationship.
- Encourage their interests – being active and creative, part of a team – all help build self esteem and connection with others.
- If you think your child could benefit from additional support, interventions such as play therapy can be helpful.
- Our children learn from watching us – try to model the healthy habits and behaviours you are teaching them.
Ask for help:
If you are concerned about your child’s mental health, we would recommend that you speak to your GP. It’s important to reach out for help and support – for you and your child.
We sat down with Dr Claire Hayes, Clinical Psychologist, to talk about the experience and impact of anxiety in childhood. Dr Hayes shares valuable insights into how caregivers can support their child.
Mental Health in Adolescence
The tasks of adolescence, as characterised by Erik Erikson, are ‘identity versus role confusion’. Essentially adolescents are trying to make sense of who they are and how they can relate to the world. Adolescence can be a challenging time for both young people and their caregivers. It is a time of many transitions and challenges to include physical changes, emotional and intellectual demands as well as the added pressures of being a modern-day teenager e.g. pressures of social media looming large in the teenage consciousness. As well as the physical development that occurs during this time, adolescents are also developing emotionally and intellectually, as they seek their independence and individual identity.
*Erik Erikson was a psychoanalyst who in conjunction with his wife, developed a theory of psychological development across the lifespan.
A time of great change….
The time of moving into adolescence can a be a big transition for many. Much of the work of adolescence is our finding our way in the world, trying to make sense of who we are and beginning to separate from parents and caregivers.
Erikson argued that the work of establishing identity in adolescence is not easy. A developing identity, he suggested, needed to be both unique e.g. not an extension of parents or peers, as well as an identity that confers ‘a sense of unity or sameness’. Adolescents will draw from parents, peers and culture in the development of identity, but they also must be able to develop a sense of self that allows them to make choices and take actions that may be different from family and peers. Along with childhood, this is a key developmental stage for building the self, nurturing psychological health and finding a way of navigating the world that offers space for healthy growth, connection and wellbeing.
The majority of adult mental health conditions have their onset in adolescence so early intervention is key at this life stage.
Almost 20% of adolescents report having a depressive episode before the age of 18. Adolescents with depression have an increased risk for recurring depression into adulthood. Recurrence of depression is common in adolescence and after one episode, between 40% and 70% of young people will experience another depressive episode within 3-5 years.
There are many contributing factors to an adolescent’s risk of developing depression, including psychological, social, and physical changes at a personal and interpersonal level. Psychosocial risk factors include the loss of a loved one, abuse, relationship stressors, parental depression and socioeconomic circumstances. Biological risk factors can include hormonal changes and chronic illnesses. Many studies report a gender difference for adolescents with rates of depression higher in girls after the age of 15. As we see with younger children, traumatic experiences in adolescence are also linked to an increased risk for depression in future years.
Unsurprisingly, strong peer relationships have been found to be associated with less depression and anxiety in adolescence and increased resilience. Of all our life stages, it is important in this stage to feel part of a group or community, which in and of itself is a protective factor against developing depression. Family relationships are of course also key at this stage and evidence shows that adolescents who experienced stress in early life but had strong family support were less likely to develop depression.
Almost 20% of adolescents report having a depressive episode before the age of 18. Adolescents with depression have an increased risk for recurring depression into adulthood. Recurrence of depression is common in adolescence and after one episode, between 40% and 70% of young people will experience another depressive episode within 3-5 years.
There are many contributing factors to an adolescent’s risk of developing depression, including psychological, social, and physical changes at a personal and interpersonal level. Psychosocial risk factors include the loss of a loved one, abuse, relationship stressors, parental depression and socioeconomic circumstances. Biological risk factors can include hormonal changes and chronic illnesses. Many studies report a gender difference for adolescents with rates of depression higher in girls after the age of 15. As we see with younger children, traumatic experiences in adolescence are also linked to an increased risk for depression in future years.
Unsurprisingly, strong peer relationships have been found to be associated with less depression and anxiety in adolescence and increased resilience. Of all our life stages, it is important in this stage to feel part of a group or community, which in and of itself is a protective factor against developing depression. Family relationships are of course also key at this stage and evidence shows that adolescents who experienced stress in early life but had strong family support were less likely to develop depression.
Adolescence is a time of significant life transitions. It’s also a crucial period for development of the social and emotional skills that are necessary for mental wellbeing. Adolescents need trusted adults to guide and support them during these transitional experiences. A protective and supportive home environment can positively impact an adolescent’s wellbeing now and into the future.
Some ways we can support our adolescents include:
- Our mental and physical health are closely linked – promote (and model) healthy habits and routines.
- Encourage time outdoors each day in fresh air and nature.
- Regular physical exercise is really important at all stages of life and a good habit to develop when young.
- A balanced and nutritious diet is a key component of overall health and wellbeing. There is also some research to suggest it can be helpful to get iron and zinc levels checked, and supplemented if needed, where mood is low.
- Sleep and mental health are closely linked. A consistent sleep routine is fundamental to wellbeing.
- Encourage time for rest and relaxation.
- Make time to talk and encourage open conversations, even if they reject you – keep trying. Provide a safe, non-judgemental environment and actively listen. Remind them that you are always there for them and don’t avoid the difficult conversations! It’s also important to know when to stand back and allow time for reflection until they are ready to talk.
- Acknowledge and respect their feelings. Try to understand what they are feeling and to avoid minimising or dismissing their problems.
- It can be easy to notice all the difficult behaviours, but it’s important to see all the positives too and to praise them for what they are doing well.
- Support them in the development of coping skills and managing their emotions e.g. teach them positive self-talk strategies and relaxation techniques such as breathing exercises.
- Encourage their involvement in school and extracurricular activities they enjoy – this helps to build self-esteem and connection with others.
- Help them to develop problem-solving skills – work through conflict together.
- Be honest about your feelings. Showing them how you deal with difficult situations or emotions can help normalise what they feel.
Ask for help:
Early intervention can make a huge difference to a young person’s mental health. If you are concerned about your adolescent’s mental health, we would recommend visiting your GP and/or accessing www.jigsaw.ie. Jigsaw offers a wide range of resources from what signs to look out for, how to start a conversation with your teen about your concerns and tips on how to support them if they are struggling.
Jigsaw is a national organisation aimed at providing guidance and support for young people (aged 12-25) who are going through a difficult or distressing time. They also provide advice and guidance for anyone who is concerned about a young person in their life.
We sat down with Dr Jennie Milnes to talk about the factors impacting on mental health in adolescence.
Mental Health in Early & Middle Adulthood
Early Adulthood (20-34)
The early stage of adulthood is when people begin to establish their independence and identities. For many it is an exciting and hopeful time of life as we dream, make and implement plans for the future – moving into our own homes, building meaningful relationships and choosing who we want to share our lives with, considering careers, starting to raise families and becoming part of our communities. Essentially we are finding our place in society and striving for personal success.
It can also be a daunting time as a lot of responsibility comes with this freedom. Many younger adults can struggle with the range of transitions that are part of these years. The fast moving pace of modern society, in addition to a crisis in cost of living and housing in Ireland has led to disruptions in the traditional pathways to independent adulthood which can involve relationships, parenting and careers. It is important to note however that ‘traditional’ roles may no longer be adequate to define adulthood as many young adults may choose not to have a long term monogamous relationship or have children.
Building an adult identity is a process and will develop after the accumulation of life experiences and events. Many people in this phase of life describe not ‘feeling’ like an adult, or perhaps feeling more like an adult at work and in relationships but less so with parents. Some schools of thought suggest that cultivating interdependence may offer a more realistic pathway in adulthood than seeking independence. Interdependence is where the individual is both relied upon and relies on others, rather than the idea of independence, which may be misaligned with the reality of adult life where we seldom act autonomously or outside of family and social and cultural ties.
75% of mental health difficulties develop in adolescence and early adulthood. Depression amongst other mental health difficulties can occur in this life stage. Recent research has identified what has been called a ‘quarter life crisis’ at this life stage. Oliver Robinson a researcher in London identified a 4 phase pattern to these crisis. The first phase involves the young person coming to the realisation that a job, peer group, or relationship they have made a long-term commitment to, is not what they want in the longer term. A conflict can emerge in which the desire to leave competes with the fear of hurting others, or not being a responsible adult.
Phase 2 can bring about the peak of this crisis, in which the young person may leave their commitments which can lead to grief and loss as well as anxiety about the future. Depression can be common as the person questions their beliefs, values and place in the world. Phase 3 can involve taking on new commitments, and making changes, exploring identity and a focus on the self. For some, a fourth phase of adopting authentic roles that are intrinsically motivated can lead to a deeper and more connected sense of self.
As this is a period of change, of trial and error and making and loss of relationships, for many people these transitions can act as a trigger or may contribute to depression. This is even more likely if depression has been experienced at an earlier age. It is important to seek help if you are experiencing depression or struggling to cope during these years.
75% of mental health difficulties develop in adolescence and early adulthood. Depression, amongst other mental health difficulties, can occur in this life stage. Recent research has identified what has been called a ‘quarter life crisis’. Oliver Robinson, a researcher in London, cited a four phase pattern to this crisis.
The first phase involves the young person coming to the realisation that a job, peer group, or relationship they have made a long-term commitment to, is not what they want in the longer term. A conflict can emerge in which the desire to leave competes with the fear of hurting others, or not being a responsible adult.
Phase two can bring about the peak of this crisis, in which the young person may leave their commitments which can lead to grief and loss as well as anxiety about the future. Depression can be common as the person questions their beliefs, values and place in the world.
Phase three can involve taking on new commitments, making changes, exploring identity and a focus on the self.
For some, a fourth phase of adopting authentic roles that are intrinsically motivated can lead to a deeper and more connected sense of self.
As this is a period of change, of trial and error, forming and loss of relationships, for many people these transitions can act as a trigger or may contribute to depression. This is even more likely if depression has been experienced at an earlier age. It is important to seek help if you are experiencing depression or struggling to cope during these years.
Personal insights from people going through this life stage.......
Meg has been an Aware volunteer for the Face to Face Support and Self Care groups for nearly a year.
Based on your current life stage, what factors do you feel impact on your mental health?
For me personally, comparison has a big impact negatively on my mental health. In this social media world it’s very difficult to not compare yourself to others’ perfected lives and wonder why you’re not as ‘perfect’ as they portray. I believe comparison has been around forever in different ways. However, in present day it’s slightly more difficult to get away from this as our world revolves around the edited ‘best foot forward’ images online.
How do you look after your mental health?
I spend quality time with my family and friends, I try to fit in exercise when I can and just get out in fresh air. My dogs are always up for a walk even when you don’t want to!
I check in with myself here and there to see how I am and I do make a conscious effort to make time for me time.
What advice would you have for other people at your life stage?
My advice would be to continue being curious with yourself (and if you haven’t been then start!). A lot of the time we can get wrapped up in the rat race of society or expectations to have this goal ticked by this age or this accomplishment met by this time. Are you satisfied with what you’ve accomplished because society tells you it’s what you should’ve done by now or is it what you really want to do? It can be easy to lose sight of who you are and what you want out of life if external societal pressures become internal personal pressures.
Meg has been an Aware volunteer for the Face to Face Support and Self Care groups for nearly a year.
Based on your current life stage, what factors do you feel impact on your mental health?
For me personally, comparison has a big impact negatively on my mental health. In this social media world it’s very difficult to not compare yourself to others’ perfected lives and wonder why you’re not as ‘perfect’ as they portray. I believe comparison has been around forever in different ways. However, in present day it’s slightly more difficult to get away from this as our world revolves around the edited ‘best foot forward’ images online.
How do you look after your mental health?
I spend quality time with my family and friends, I try to fit in exercise when I can and just get out in fresh air. My dogs are always up for a walk even when you don’t want to!
I check in with myself here and there to see how I am and I do make a conscious effort to make time for me time.
What advice would you have for other people at your life stage?
My advice would be to continue being curious with yourself (and if you haven’t been then start!). A lot of the time we can get wrapped up in the rat race of society or expectations to have this goal ticked by this age or this accomplishment met by this time. Are you satisfied with what you’ve accomplished because society tells you it’s what you should’ve done by now or is it what you really want to do? It can be easy to lose sight of who you are and what you want out of life if external societal pressures become internal personal pressures.
Joey is an Irish rugby union player who plays for Munster. Born in New Zealand, he represents Ireland at international level.
Based on your current life stage, what factors do you feel impact on your mental health?
I am currently 27 years old and recently got married to Robyn. I have a golden retriever, Harry. Life is pretty good for me. Something that always helps me positively from a mental standpoint is stopping and appreciating everything I have going for me. I’m so lucky to have Robyn, Harry, great friends, and family to always rely on. They’re a great support network for me and gives me a great sense of gratitude. When my profession as a rugby player isn’t going great, which it can’t always be, I know that when I get home from a tough day that I have people in my corner who can put me in a better place and take my mind off things.
How do you look after your mental health?
I look after my mental health by staying as active as possible, being around people close to me, doing activities such as golf in my downtime, mindfulness, and enjoying down time to the best of my ability.
What advice would you have for other people at your life stage?
I would recommend everyone to have a hobby or something they can learn to do in their downtime that they enjoy and helps them to switch off and unwind. I know for some people it’s running, or the gym, or simply going to the cinema. But it’s so important to be able to switch off from the craziness of everyday life with something you enjoy doing.
Joey is an Irish rugby union player who plays for Munster. Born in New Zealand, he represents Ireland at international level.
Based on your current life stage, what factors do you feel impact on your mental health?
I am currently 27 years old and recently got married to Robyn. I have a golden retriever, Harry. Life is pretty good for me. Something that always helps me positively from a mental standpoint is stopping and appreciating everything I have going for me. I’m so lucky to have Robyn, Harry, great friends, and family to always rely on. They’re a great support network for me and gives me a great sense of gratitude. When my profession as a rugby player isn’t going great, which it can’t always be, I know that when I get home from a tough day that I have people in my corner who can put me in a better place and take my mind off things.
How do you look after your mental health?
I look after my mental health by staying as active as possible, being around people close to me, doing activities such as golf in my downtime, mindfulness, and enjoying down time to the best of my ability.
What advice would you have for other people at your life stage?
I would recommend everyone to have a hobby or something they can learn to do in their downtime that they enjoy and helps them to switch off and unwind. I know for some people it’s running, or the gym, or simply going to the cinema. But it’s so important to be able to switch off from the craziness of everyday life with something you enjoy doing.
Adulthood (35-64)
Erikson theorised that this stage of life was characterised by the task of ‘generativity versus stagnation’. During this stage, adults strive to create or nurture things that will outlast them. When a person does not feel ‘successful’ in this stage, it may lead to what Erikson called stagnation. Whilst Erikson’s theory was borne of a very different social and cultural landscape it seems reasonable that there are specific tasks around making a contribution in this life phase. This time of life may include children or not, hoped for careers or not, as well as a host of expanding care related responsibilities.
These expanding responsibilities can often be accompanied by worries which can impact on our mental health and wellbeing. When we are in this stage of life, many of us are parenting our own children and looking after older family members simultaneously. We may also experience increasing health related issues as we move through this phase. This was further reinforced in a recent Aware *survey which saw 3 in 5 (57 per cent) cite financial worries as the number one issue impacting on their mental health, closely followed by relationships (44 per cent), family responsibilities (41 per cent) and work (40 per cent). Poor physical health was a factor for 31 per cent of over 55s.
*Survey conducted by Amárach Research with a nationally representative sample of 1,200 adults from 28th April to 4th May 2023.
For many people, an episode of depression in these years may not be their first. Certainly, we know if someone experiences depression earlier in life they are more likely to have further episodes.
A recent study indicated that self-perceived isolation and self-rated poor health were risk factors for depression for this age group. Other risk factors included difficulties in mobility (in both sexes), difficulties in instrumental activities of daily living (in men), and higher self-rated family burden (in women). Women are also going through the transition from perimenopausal to postmenopausal in this life stage which can influence vulnerability for depression.
As we know, across the life stages, the experience of depression is likely to be impacted by a person’s life circumstances and how they relate to these. Patterns of how a person relates to themselves and others (which develop in childhood) may be activated during these years. Especially as relationships move through challenges such as housing, parenting, loss of own parents, job and financial struggles. This may be a time that strategies for navigating the world as established in childhood and which were necessary for that time of life, are reconsidered and in need of change and development.
For many who live with depression in these years, psychological therapies can be a useful way to understand how the past may be active in the present, and how to make changes for a different future. There is good evidence to say that therapies that support someone to understand their current world by making links with the past can be helpful in overcoming depression. Equally, Mindfulness has been shown to be effective to help people who may have had many episodes of depression, to overcome depression and reduce the likelihood of further episodes.
For some, this time of life may involve a first-time experience of depression, which in some cases can be related to the beginnings of chronic conditions that can emerge in this phase.
It is important to seek help if someone experiences signs of low mood, whether this is the first time, or a very familiar experience.
For many people, an episode of depression in these years may not be their first. Certainly, we know if someone experiences depression earlier in life they are more likely to have further episodes.
A recent study indicated that self-perceived isolation and self-rated poor health were risk factors for depression for this age group. Other risk factors included difficulties in mobility (in both sexes), difficulties in instrumental activities of daily living (in men), and higher self-rated family burden (in women). Women are also going through the transition from perimenopausal to postmenopausal in this life stage which can influence vulnerability for depression.
As we know, across the life stages, the experience of depression is likely to be impacted by a person’s life circumstances and how they relate to these. Patterns of how a person relates to themselves and others (which develop in childhood) may be activated during these years. Especially as relationships move through challenges such as housing, parenting, loss of own parents, job and financial struggles. This may be a time that strategies for navigating the world as established in childhood and which were necessary for that time of life, are reconsidered and in need of change and development.
For many who live with depression in these years, psychological therapies can be a useful way to understand how the past may be active in the present, and how to make changes for a different future. There is good evidence to say that therapies that support someone to understand their current world by making links with the past can be helpful in overcoming depression. Equally, Mindfulness has been shown to be effective to help people who may have had many episodes of depression, to overcome depression and reduce the likelihood of further episodes.
For some, this time of life may involve a first-time experience of depression, which in some cases can be related to the beginnings of chronic conditions that can emerge in this phase.
It is important to seek help if someone experiences signs of low mood, whether this is the first time, or a very familiar experience.
Mental health is an essential part of our overall health – there is no ‘health’ without mental health.
We shouldn’t wait until we are struggling to consider our mental health. It’s something we should think about and proactively invest in all the time, just like with our physical health.
There are lots of things we can do to look after our mental health and wellbeing every day:
- Our mental and physical health are closely linked. Healthy habits and consistent routines are vital to good mental health.
- Regular physical exercise is really important at all stages of life. Structured programmes of physical exercise are recommended by the National Institute of Clinical Effectiveness to help with depression and one study showed that exercise was as helpful as medication for some people experiencing mild and even severe depression.
- A balanced and nutritious diet is a key component of overall health and wellbeing. There is also some research to suggest it can be helpful to get iron and zinc levels checked, and supplemented if needed, where mood is low.
- Sleep and mental health are closely linked. A consistent sleep routine is fundamental to wellbeing.
- Prioritise taking time for rest and relaxation.
- Be mindful of alcohol consumption as it can impact negatively on your mood.
- Connecting with other people is hugely beneficial for your wellbeing. Foster relationships with people who you trust or feel good around. Consider getting involved in community groups or clubs.
- Spend time doing things you enjoy and help you feel fulfilled.
- Consider learning new skills or starting a new activity or hobby: This can have a positive impact on your wellbeing and help increase your confidence and self-esteem. It also offers the opportunity to connect with new people.
- Consider making a list of activities that you know help you relax and try to do these regularly. Some people find breathing exercise, yoga or dedicated relaxation exercises helpful. Give your mind and body time to recover from the stresses of everyday life.
- During this stage of life, we are often playing a role in caring for others, whether that’s our children or our parents. It’s important not to let your needs take a backseat and to continue to look after your own wellbeing.
Ask for help:
If you are concerned about your mental health, reach out for support. Talk to your GP or contact organisations like Aware to avail of our free support, education and information services. Find out more about our services here.
Personal insights from people going through this life stage......
Denise is a mum of 2 young boys and is training to become a psychotherapist.
Based on your current life stage, what factors do you feel impact on your mental health?
For me right now, in my 40’s, being perimenopause is something that I have to be careful of when it comes to my mental health. Also, the busy-ness that comes with looking after two small boys, the lack of time and the demands on my attention can sometimes leave me gasping for air. Starting my psychotherapy course, challenging myself mentally, learning lots of new things has been really positive for my mental health and sense of wellbeing.
How do you look after your mental health?
My go-to for looking after my mental health, apart from long cuddles with my children which really do help to centre me, are long walks, a yoga practice, a meditation practice which I mostly dip in and out of when I feel the need, and a love for cooking. Listening to music, a good podcast or some singing competitions like The Voice have also helped shift my mood when I’ve been feeling stuck and low.
What advice would you have for other people at your life stage?
I would suggest not feeling like ‘it’s you, you’re the problem’, if you find your mood changes. Especially at this stage of our lives and if you’re female, your hormones can be playing a big role and as it’s not very openly spoken about. I would also advise people to really try to stick to some type of exercise format that works for you as part of a long term investment in both our physical and mental health.
Denise is a mum of 2 young boys and is training to become a psychotherapist.
Based on your current life stage, what factors do you feel impact on your mental health?
For me right now, in my 40’s, being perimenopause is something that I have to be careful of when it comes to my mental health. Also, the busy-ness that comes with looking after two small boys, the lack of time and the demands on my attention can sometimes leave me gasping for air. Starting my psychotherapy course, challenging myself mentally, learning lots of new things has been really positive for my mental health and sense of wellbeing.
How do you look after your mental health?
My go-to for looking after my mental health, apart from long cuddles with my children which really do help to centre me, are long walks, a yoga practice, a meditation practice which I mostly dip in and out of when I feel the need, and a love for cooking. Listening to music, a good podcast or some singing competitions like The Voice have also helped shift my mood when I’ve been feeling stuck and low.
What advice would you have for other people at your life stage?
I would suggest not feeling like ‘it’s you, you’re the problem’, if you find your mood changes. Especially at this stage of our lives and if you’re female, your hormones can be playing a big role and as it’s not very openly spoken about. I would also advise people to really try to stick to some type of exercise format that works for you as part of a long term investment in both our physical and mental health.
David is a bestselling author and media contributor, along with working in the area of corporate wellness and performance. He is a former Olympian and Irish international track and field athlete.
Based on your current life stage, what factors do you feel impact on your mental health?
If I start with the positives at this stage of my life, firstly my family. I enjoy spending time with them and also planning days, holidays and simple things to look forward to which is important.
The challenges tend to be around finding the time for everything and that feeling of constantly being on the go. The cost of living and taking care of a family is something that would always be on the mind, making sure you’re financially sound and can cover life’s expenses.
How do you look after your mental health?
Over the last two years I have taken up running again. This has given me a purpose, structure and a routine which I enjoy. It has also enabled me to cross paths with like minded people whilst allowing me to have a little time for myself doing exercise which makes me feel good about myself.
I continue to see a counsellor which is important to me and helps me manage my mental health through conversation and perspective.
What advice would you have for other people at your life stage?
I recently turned 40 and it did make me think about myself and what I wanted out of life. The last decade was all about worrying about money, job, house, kids etc and I think now it’s really trying to be content, present and not worrying. Advice would be to spend quality time with the people that matter most. Give yourself some personal time and don’t be afraid to seek help or support with the challenges life throws at us.,
David is a bestselling author and media contributor, along with working in the area of corporate wellness and performance. He is a former Olympian and Irish international track and field athlete.
Based on your current life stage, what factors do you feel impact on your mental health?
If I start with the positives at this stage of my life, firstly my family. I enjoy spending time with them and also planning days, holidays and simple things to look forward to which is important.
The challenges tend to be around finding the time for everything and that feeling of constantly being on the go. The cost of living and taking care of a family is something that would always be on the mind, making sure you’re financially sound and can cover life’s expenses.
How do you look after your mental health?
Over the last two years I have taken up running again. This has given me a purpose, structure and a routine which I enjoy. It has also enabled me to cross paths with like minded people whilst allowing me to have a little time for myself doing exercise which makes me feel good about myself.
I continue to see a counsellor which is important to me and helps me manage my mental health through conversation and perspective.
What advice would you have for other people at your life stage?
I recently turned 40 and it did make me think about myself and what I wanted out of life. The last decade was all about worrying about money, job, house, kids etc and I think now it’s really trying to be content, present and not worrying. Advice would be to spend quality time with the people that matter most. Give yourself some personal time and don’t be afraid to seek help or support with the challenges life throws at us.,
Cassie is an Irish television presenter and producer.
Based on your current life stage, what factors do you feel impact on your mental health?
I find time outside in nature really calms me when I’m stressed. A walk by the sea, in Phoenix Park, in the mountains, anywhere outside near nature. If I’m stressed/anxious as soon as I go for a walk it relaxes me. There’s something about fresh air that does wonders.
I also find talking about things very helpful when I’m stressed/anxious.
I’m in a wonderful loving relationship which makes my life and me very happy.
I find sleep challenging sometimes. I can have quite anxious sleeps and regularly wake up for a few hours throughout the night, but I have learnt to relax and eventually I fall back asleep.
I find going out with a crowd of people can be quite challenging. I get extremely anxious before I go, but I’ve learnt to push myself a little and I only go out for a little bit of time.
How do you look after your mental health?
I go sea swimming. I go for walks. I talk about how I’m feeling, I don’t drink as much alcohol as I used to and I have relaxed nights in.
I also listen to my body when I’m feeling anxious and I don’t force myself to do things I don’t want to do. It’s good to step out of your comfort zone but I’ve learnt the difference between good anxiety and bad anxiety.
What advice would you have for other people at your life stage?
The best advice I try to live by is stay in the present, be in the moment. It’s definitely hard because my phone consumes me a lot, but I try my best.
Also, I really try to listen to how I’m feeling, trust how you feel and do what is best for you.
Cassie is an Irish television presenter and producer.
Based on your current life stage, what factors do you feel impact on your mental health?
I find time outside in nature really calms me when I’m stressed. A walk by the sea, in Phoenix Park, in the mountains, anywhere outside near nature. If I’m stressed/anxious as soon as I go for a walk it relaxes me. There’s something about fresh air that does wonders.
I also find talking about things very helpful when I’m stressed/anxious.
I’m in a wonderful loving relationship which makes my life and me very happy.
I find sleep challenging sometimes. I can have quite anxious sleeps and regularly wake up for a few hours throughout the night, but I have learnt to relax and eventually I fall back asleep.
I find going out with a crowd of people can be quite challenging. I get extremely anxious before I go, but I’ve learnt to push myself a little and I only go out for a little bit of time.
How do you look after your mental health?
I go sea swimming. I go for walks. I talk about how I’m feeling, I don’t drink as much alcohol as I used to and I have relaxed nights in.
I also listen to my body when I’m feeling anxious and I don’t force myself to do things I don’t want to do. It’s good to step out of your comfort zone but I’ve learnt the difference between good anxiety and bad anxiety.
What advice would you have for other people at your life stage?
The best advice I try to live by is stay in the present, be in the moment. It’s definitely hard because my phone consumes me a lot, but I try my best.
Also, I really try to listen to how I’m feeling, trust how you feel and do what is best for you.
Devin is a former professional rugby player. He played for Ireland and Leinster.
Based on your current life stage, what factors do you feel impact on your mental health?
I’m a 37 year old parent to young kids. I think relationships factor in hugely. Family and friends are so important. I’ve gone from a professional rugby career where you’re seeing 40 of your good friends every day to sporadically seeing friends every once in a while. I find meeting friends for a dinner out or having a family gathering have a hugely positive impact on my mental health.
Another challenging aspect is fitness, I haven’t been able to be as physically active as I was, which I miss and I think can have a negative impact on my mental health.
How do you look after your mental health?
To look after my mental health I’m going to try and have more of a focus on my fitness and getting active and also try to build on relationships with family and friends.
What advice would you have for other people at your life stage?
My advice to other people at my life stage would be to just focus on yourself and don’t try and compare yourself to others in the same stage. What’s the saying, “comparison is the thief of joy”. When we compare ourselves with others we can often feel inadequate and unhappy. Focus on what makes you happy.
Devin is a former professional rugby player. He played for Ireland and Leinster.
Based on your current life stage, what factors do you feel impact on your mental health?
I’m a 37 year old parent to young kids. I think relationships factor in hugely. Family and friends are so important. I’ve gone from a professional rugby career where you’re seeing 40 of your good friends every day to sporadically seeing friends every once in a while. I find meeting friends for a dinner out or having a family gathering have a hugely positive impact on my mental health.
Another challenging aspect is fitness, I haven’t been able to be as physically active as I was, which I miss and I think can have a negative impact on my mental health.
How do you look after your mental health?
To look after my mental health I’m going to try and have more of a focus on my fitness and getting active and also try to build on relationships with family and friends.
What advice would you have for other people at your life stage?
My advice to other people at my life stage would be to just focus on yourself and don’t try and compare yourself to others in the same stage. What’s the saying, “comparison is the thief of joy”. When we compare ourselves with others we can often feel inadequate and unhappy. Focus on what makes you happy.
Insights from our clinical contributors....
The earlier, the better - Dr Keith Gaynor
Connection and mental health - Stephen McBride, Director of Services at Aware
Mental Health in Older Age
Whilst the category of ‘older people’ is commonly defined by chronological age – 65 years and older, age at this life stage can be more complicated than chronological age. Biological, social and psychological factors can be relevant in considering who we are overall and what life can look like in this stage of adulthood. ‘Functional aging’ rather than chronological ageing can be a helpful way to view older age as it refers to the ability of people to do activities relative to their life experience.
Ageing whilst often linked with loss of abilities or loss of functioning is certainly not always the case. When thinking about all our life stages across the lifespan, older age is most likely to have the most chronologically and therefore functionally diverse group of people within in it, as there can be up to three decades separating the youngest old (65) to the oldest old (95).
Old age can be characterised by loss as well as opportunity. For instance, loss of income, of health or companionship through bereavement. As a person gets older, the likelihood of developing a chronic medical condition increases. However, retirement and older age can lead to an increase in new challenge and opportunity for many. Some studies show that older people have as good a quality of life as or even more than any other life stage. Human beings at every age possess the capacity for growth, development and connection.
A key role transition for many people in this cohort is in moving from the workplace to retirement and all that this entails, as well as potentially dealing with changes in health and physical ability.
Depression is thought to be the most common psychiatric condition for this group, although rates vary across different cohorts e.g. there are higher rates of depression for adults in care homes than outside of care homes.
Many older people may develop illnesses that can threaten their independence and lead to depression. For instance, Parkinson’s disease, dementia and arthritis are common conditions in older age. But even when loss or illness is present, this does not mean that depression will follow. For many people, adjustment may take place, and this can be over decades.
It is also important to note that depression in older people can sometimes be felt more as fatigue and or aches and pains. Depression however is not a normal part of ageing and help is available.
Research suggests that older adults tend not to be offered psychological therapies as often as younger age adults, although when this group is offered therapy and takes it up, it tends to have as much benefits as it does for younger adults. So it is important to ask a GP about all the avenues of help that may be available.
When it comes to what the person themselves can do to stay well, the advice is the same as for younger adults. Do try to speak to someone you trust if you are feeling low or having thoughts that life is not worth living. Many older people fear being a burden to loved ones and it is important to ask for help as depression in older age can be overcome just as for younger adults. Equally memory problems or forgetfulness can also be part of depression rather than signs of a dementia so it is important to talk to your doctor if you are worried about this.
Depression is thought to be the most common psychiatric condition for this group, although rates vary across different cohorts e.g. there are higher rates of depression for adults in care homes than outside of care homes.
Many older people may develop illnesses that can threaten their independence and lead to depression. For instance, Parkinson’s disease, dementia and arthritis are common conditions in older age. But even when loss or illness is present, this does not mean that depression will follow. For many people, adjustment may take place, and this can be over decades.
It is also important to note that depression in older people can sometimes be felt more as fatigue and or aches and pains. Depression however is not a normal part of ageing and help is available.
Research suggests that older adults tend not to be offered psychological therapies as often as younger age adults, although when this group is offered therapy and takes it up, it tends to have as much benefits as it does for younger adults. So it is important to ask a GP about all the avenues of help that may be available.
When it comes to what the person themselves can do to stay well, the advice is the same as for younger adults. Do try to speak to someone you trust if you are feeling low or having thoughts that life is not worth living. Many older people fear being a burden to loved ones and it is important to ask for help as depression in older age can be overcome just as for younger adults. Equally memory problems or forgetfulness can also be part of depression rather than signs of a dementia so it is important to talk to your doctor if you are worried about this.
Aging brings about a number of life transitions, some of which are positive and some which may bring challenges such as loneliness, physical health problems or the loss of a spouse. Mental health is a major factor in a person’s overall quality of life, and so it’s important to be proactive in looking after your mental health.
There are lots of ways we can look after our mental health and wellbeing every day. As we age, it may be that we have to make modifications or changes in how we do the things that bring value and meaning. This might involve getting support to do the activity or changing the activity whilst remaining true to the part of it that give us the enjoyment. For example, if someone likes hill walking because of the community group they walk with and the feeling of being in nature, but are unable to tackle long hikes now because of arthritis, they may opt to walk with the group in a more accessible place like a park, or go to a coffee morning outside.
- Our mental and physical health are closely linked. Healthy habits and consistent routines are vital to good mental health.
- Try to spend time outdoors each day in fresh air and nature.
- Regular movement is really important – this could be an exercise class, a walk, kicking a ball around with the grandchildren.
- A balanced and nutritious diet is a key component of overall health and wellbeing. There is also some research to suggest it can be helpful to get iron and zinc levels checked, and supplemented if needed, where mood is low.
- Sleep and mental health are closely linked. A consistent sleep routine is fundamental to wellbeing.
- Prioritise taking time for rest and relaxation.
- Be mindful of alcohol consumption as it can impact negatively on your mood.
- Prepare for change: Think ahead and plan how you want to approach your later years. If work has been a major part of your life and identity, it can be difficult to transition into retirement. Take your time adjusting to the change and think about what you might like and think about the skills you possess that can be put to good use and give you fulfilment.
- Connecting with other people is hugely beneficial for your wellbeing. Foster relationships with people who you trust or feel good around. Consider getting involved in community groups or clubs.
- Spend time doing things you enjoy and help you feel fulfilled. Consider new activities and hobbies. It can also be a great way to meet new people.
- Keep your mind active: If you have some spare time, why not think about putting your experience and skills to good use and volunteering with a community organisation? Learn new skills or start a new activity or hobby. This can have a positive impact on your wellbeing and help increase your confidence and self-esteem. It also offers the opportunities to connect with new people.
- Consider incorporating relaxation techniques into your routine. Give your mind and body time to recover from the stresses of everyday life. Maybe try yoga, mindfulness or breathing exercises.
Ask for help: There is a misconception that mental health challenges are simply part of getting older. This isn’t the case. If you are experiencing low mood, please talk to your GP or contact organisations like Aware to avail of our free support, education and information services. Find out more about our services here.
Personal insights from people going through this life stage......
Mary Black is an Irish singer and songwriter.
Based on your current life stage, what factors do you feel impact on your mental health?
Being in my late 60s I feel I have more gratitude. I’m grateful for being alive and healthy, for having a good family, for the joy I get from performing, knowing it won’t last forever. These things impact my mental health in a positive way.
The times I feel more negative is worrying for the future of my children and grandchildren, global warming, wars between nations and corporate greed.
How do you look after your mental health?
As someone who suffered from mental health issues in the past, I feel that regular exercise, mindfulness, and being surrounded by positive people helps me greatly.
What advice would you have for other people at your life stage?
Stay active, make more times for friends, go out and decide to enjoy every minute, and eat cake!
Mary Black is an Irish singer and songwriter.
Based on your current life stage, what factors do you feel impact on your mental health?
Being in my late 60s I feel I have more gratitude. I’m grateful for being alive and healthy, for having a good family, for the joy I get from performing, knowing it won’t last forever. These things impact my mental health in a positive way.
The times I feel more negative is worrying for the future of my children and grandchildren, global warming, wars between nations and corporate greed.
How do you look after your mental health?
As someone who suffered from mental health issues in the past, I feel that regular exercise, mindfulness, and being surrounded by positive people helps me greatly.
What advice would you have for other people at your life stage?
Stay active, make more times for friends, go out and decide to enjoy every minute, and eat cake!
Tom is completing his fifth year as an Aware Support Line Volunteer.
He has been married for 54 years and lives in Dublin with his wife. They have 6 children and 13 grandchildren.
Tom retired at the age of 65.
Based on your current life stage, what factors do you feel impact on your mental health?
Exercise, diet, sleep and social communication, daily mass.
Exercise – a green walk every day.
Diet – eating healthy foods, protein, fruit and vegetables and not too much sweet food.
Sleep – routine really helps.
Social communication – meeting family and friends having a chat and a good laugh.
Negative issues that effect me are lack of sleep, worry, isolation, and not being in a reasonable daily routine. Also, health issues, especially my own and my wife’s.
How do you look after your own mental health?
Being involved with Aware has helped me to take care of my own mental health.
Maintenance is a key issue. Expect car trouble if you neglect regular car maintenance.
Ditto for my mental health, if I neglect maintenance I will have problems.
What advice would you have for other people at your life stage?
Plan retirement. Seek help in implementing this plan.
Give consideration to the fact that close family members are still living their lives as they did before your retirement.
Reduced income after retirement – seek help from someone you trust if needed.
Health care – establish an ongoing relationship with your GP.
Exercise – get out in the fresh air, walk for 30 minutes every day.
Do something nice for yourself, visit a friend, go to the seaside, go to a match, buy an ice cream or a cake.
Tom is completing his fifth year as an Aware Support Line Volunteer.
He has been married for 54 years and lives in Dublin with his wife. They have 6 children and 13 grandchildren.
Tom retired at the age of 65.
Based on your current life stage, what factors do you feel impact on your mental health?
Exercise, diet, sleep and social communication, daily mass.
Exercise – a green walk every day.
Diet – eating healthy foods, protein, fruit and vegetables and not too much sweet food.
Sleep – routine really helps.
Social communication – meeting family and friends having a chat and a good laugh.
Negative issues that effect me are lack of sleep, worry, isolation, and not being in a reasonable daily routine. Also, health issues, especially my own and my wife’s.
How do you look after your own mental health?
Being involved with Aware has helped me to take care of my own mental health.
Maintenance is a key issue. Expect car trouble if you neglect regular car maintenance.
Ditto for my mental health, if I neglect maintenance I will have problems.
What advice would you have for other people at your life stage?
Plan retirement. Seek help in implementing this plan.
Give consideration to the fact that close family members are still living their lives as they did before your retirement.
Reduced income after retirement – seek help from someone you trust if needed.
Health care – establish an ongoing relationship with your GP.
Exercise – get out in the fresh air, walk for 30 minutes every day.
Do something nice for yourself, visit a friend, go to the seaside, go to a match, buy an ice cream or a cake.
Merriell is 79 years old and came to Ireland from the UK 55 years ago. In that time she has been divorced, remarried and obtained a degree as a mature student. She has 2 children and 4 grandchildren.
Based on your current life stage, what factors do you feel impact on your mental health?
At my stage in life I feel that the negative impacts on my mental health are mainly to do with aging and the physical effects of it – being less active from lower energy levels, pain from, in my case, arthritis causing reduced mobility and always wondering how long I can continue living as I do, if there will be a point at which I need care, and not wanting to be a burden to my children.
There is also concern about my husband’s health.
I try not to let my concern and fear about climate change and its impact on my younger family members and how my own behaviour is still having a negative effect.
How do you look after your mental health?
I am really lucky to be part of a dance group, both from the point of view of being able to dance and also for the friendship and support it has given me.
I also take part in a French group and a book club, both of which provide simulation and also support and friendship.
And not least I am deeply grateful that my relationship gives me joy, support and love. My children too give me those too.
Aware gives me a sense of still being able to be useful and gives me belief in humanity when there is so much negativity around.
Of course there are low moments, I have suffered in the past from depression and have the knowledge that as awful as it was at the time, I have come out the other side and felt back in control of my life.
What advice would you have for other people at your life stage?
Try and be as active as possible, don’t sit around, and get help if things are physically difficult.
Do not be afraid of asking for help. I agree this may be hard if a person is isolated and feeling overwhelmed by this. Try to find some support by joining some group, talking to neighbours and family if possible. Also if it is possible to find a “flow” activity. Mine are gardening and dance.
Merriell is 79 years old and came to Ireland from the UK 55 years ago. In that time she has been divorced, remarried and obtained a degree as a mature student. She has 2 children and 4 grandchildren.
Based on your current life stage, what factors do you feel impact on your mental health?
At my stage in life I feel that the negative impacts on my mental health are mainly to do with aging and the physical effects of it – being less active from lower energy levels, pain from, in my case, arthritis causing reduced mobility and always wondering how long I can continue living as I do, if there will be a point at which I need care, and not wanting to be a burden to my children.
There is also concern about my husband’s health.
I try not to let my concern and fear about climate change and its impact on my younger family members and how my own behaviour is still having a negative effect.
How do you look after your mental health?
I am really lucky to be part of a dance group, both from the point of view of being able to dance and also for the friendship and support it has given me.
I also take part in a French group and a book club, both of which provide simulation and also support and friendship.
And not least I am deeply grateful that my relationship gives me joy, support and love. My children too give me those too.
Aware gives me a sense of still being able to be useful and gives me belief in humanity when there is so much negativity around.
Of course there are low moments, I have suffered in the past from depression and have the knowledge that as awful as it was at the time, I have come out the other side and felt back in control of my life.
What advice would you have for other people at your life stage?
Try and be as active as possible, don’t sit around, and get help if things are physically difficult.
Do not be afraid of asking for help. I agree this may be hard if a person is isolated and feeling overwhelmed by this. Try to find some support by joining some group, talking to neighbours and family if possible. Also if it is possible to find a “flow” activity. Mine are gardening and dance.
Want to invest in your mental health?
Whether you are living with depression, anxiety or bipolar disorder, supporting a loved one, or you are simply looking to learn more about your mental health and how to protect it – we have the programme for you. Our Life Skills Group Programme, Living Well With Bipolar Disorder Programme, and Relatives and Friends Programme are now open for registration.
Do you need support?
Don’t forget that we’re here for you.
If you’re experiencing depression, bipolar disorder, anxiety or other mood related conditions, or are concerned about a loved one, we can offer you a safe and accepting space to receive support, compassion and guidance.
All three of our support services are offered free of charge.
Supporting someone?
If you are looking for information and resources to help you as you support a loved one who experiences depression, we have some helpful actions and options below.
“Depression is a common condition, yet many people are unaware of the symptoms and the profound impact it can have on people’s lives. Anyone of us, irrespective of age, gender or background can be affected. Depression can be very debilitating, but help is available, and life can improve.”
Aware Mental Health Week Webinar
Exploring mental health across the lifespan: As part of Aware Mental Health Week, our October webinar looks at the factors impacting on our mental health, the experience and impact of depression, and considers how we can look after our mental health depending on the stage of life we are in at the time.
We are delighted to welcome a panel of clinical and lived experience experts to represent each life stage:
- Dr Cian Ahern – Clinical Psychologist & Clinical Manager at Jigsaw
- Dr Declan Lyons – Consultant Psychiatrist at St Patrick’s Mental Health Services
- Youth Advocate from Jigsaw
- Lived experience expert Oonagh Miller
Moderated by:
- Dr Susan Brannick, Clinical Director at Aware
