Introduction
The issuing of the Leaving Certificate results and the subsequent issuing of the CAO offers can be a time of mixed emotions for young people.
These emotions can range from happiness to disappointment, to excitement and stress.
All these feelings are normal and ok. What is most important at this time is to remember that although the Leaving Certificate is important, there are many roads now to get to one’s desired destination.
The following information and resources will support students in minding their wellbeing in the coming days and weeks.
NEPS have developed resources that will support students in minding their wellbeing in the coming days and weeks with an introductory video here from Doctor Michelle Waldron:
Wellbeing Information and resources for students
There are positive steps that you can take to support your wellbeing during this time, it will help to:
Stay active
Physical exercise can help reduce the effects of stress by producing mood-boosting hormones.
Even a little bit of activity can make a difference.
The government campaign’s Let’s Get Set has lots of great suggestions on physical activity.
Eat healthily
Make an effort to eat healthily, eat regular meals and drink lots of water.
See Let’s Get Set for healthy eating.
Stay connected
Staying connected with others is really important at this time. Choose to spend time with people who will help you stay calm and help you to keep things in perspective.
Sharing thoughts or worries with others really does help. If you are feeling upset, overwhelmed, or stressed, talk and ask for support from someone you trust, like family or friends.
The Guidance counselor at your school is also available to help.
There are also support services for young people that provide advice and support via text, email and online
Take time to relax
Think about what it is that helps you relax. This will be different for everybody but it is important to include whatever it is into each day.
It might involve being active or it might involve winding down.
Think about things that make you feel good, then make it happen – like listening to music, going for walks, doing some meditation, playing a sport, writing, drawing, cooking or watching a favourite or funny movie.
Remember, laughter is good medicine!
Other ideas on how to relax can be found in NEPS Relaxation Techniques and Podcast
Get some sleep
Sleep is good for our health and wellbeing, so it’s important to get plenty of sleep.
Leaving your phone, laptop and tablet outside the bedroom will help you get a better night’s sleep.
You can find more tips on getting a good night’s sleep at Sleep problems – tips and self-help – hse.ie
Be kind to yourself
Sometimes pressure to do well in the exams comes from outside, from parents, teachers, peers.
But a lot of the time it comes from within.
Be kind to yourself. Remind yourself that you did your best and that is always good enough.
If you are being hard on yourself ask yourself “what would a good friend say to me?”
Remind yourself and others.
Always remember that this is just one time in your whole lifetime and although the Leaving Certificate is important, there are many roads now to get to your desired destination.
Monitor your thoughts
Try to keep things in perspective and don’t be too hard on yourself. When under pressure, it is easy to slip into negative or self-critical thinking.
We might say unkind things to ourselves we wouldn’t say to a friend or loved one, such as “I’ll never get it right” or “I’m not good enough.”.
Our thoughts can affect our feelings and our behaviours in a positive or negative way.
Notice and challenge any negative thoughts and replace them with helpful thoughts such as, “I’m just feeling a bit anxious, and that is normal; I can handle it”.
Focus on your breath
Controlled breathing is a very effective way to calm the mind and body. If you feel anxious, pause and breathe slowly. This will help you feel more in control.
There are many different breathing exercises you can try, such as this one:
Breathe in through your nose for four seconds. Hold for four seconds. Breathe out through your mouth for eight seconds. Take three of these slow breaths.
By doing such exercises throughout the day, you will help calm your nervous system and you will be able to think more clearly as a result.
Stay positive and calm
Notice your feelings. Over the next while, you may have lots of different feelings. You may feel happy, excited, stressed, anxious, sad, afraid, fed up, angry, frustrated or even numb. You may feel nothing at all, that’s ok too. I
If your feelings and reactions seem different from those of your friends, that’s ok.
There is no ‘right’ or ‘wrong’ way to feel.
The following information will also help:
Tips and techniques from positive psychology to improve wellbeing
Our sense of wellbeing can also be improved by taking time to think about some of the following:
Positive emotion:
- What positive/healthy activities/experiences can I plan to do today (e.g. reading, music, food, games, exercise, meditation, learning, etc.)?
- What can I be grateful for today? (I am grateful for… list 3 things.)
- What small act of kindness can I do for someone else today?
- How can I help myself to take a moment of calm?
Meaning
What goals can I set for today?
Engagement:
- What do I enjoy, and what makes me laugh?
- How can I use one or more of my strengths today?
- Who can I connect with today (by phone, online, or face-to-face)?
- In what way can I make a small positive difference to someone else?
- How can I show interest in another person or their work/hobbies?
Accomplishment:
- What goals no matter how small can I achieve today?
- What challenge can I take on today?
Supports
It is really important to talk to your family and friends, the guidance counselor, or a member of staff at your school if you are feeling overwhelmed or stressed.
There are also a number of supports for young people outside of school.
The support offered by the agencies at the end of this page are for students who are feeling worried or anxious about various issues.
Watch below an Interview from 2022 with Caitlin Faye Maniti, then President of Irish Second–Level Students’ Union, discussing her wellbeing in the lead up to receiving her leaving certificate results.
