However, it is important to acknowledge alcohol has a potentially harmful impact on our health. Consumption rates in Europe are notably high, with alcohol being the third leading risk factor for disease and mortality after tobacco and high blood pressure. Given its cultural significance, there may be a lack of awareness or disregard for the negative consequences of alcohol use due to its deep-rooted presence in Irish heritage.
Maintaining a healthy relationship with alcohol is vital for our overall health and well-being, considering the extensive detrimental effects that can arise from alcohol misuse.
Identifiable risk factors associated with developing problematic drinking include starting alcohol consumption at a young age, having a family history of alcohol abuse, experiencing childhood trauma, being surrounded by heavy drinkers or having ADHD. Alcohol dependence is characterised by an inability to control or stop drinking despite being aware of its negative consequences. It can manifest in various forms, ranging from occasional binge drinking to heavy daily consumption. Common signs of alcohol dependency include a loss of control over drinking, neglecting responsibilities, experiencing withdrawal symptoms,
and developing increased tolerance to alcohol.
When we consume alcohol, our bodies produce acetaldehyde, potentially damaging our DNA. Excessive alcohol consumption can lead to various physical health problems including liver disease, cardiovascular issues, and an elevated risk of developing cancer. Moreover, alcohol abuse significantly impacts mental health, contributing to depression, anxiety, and impaired cognitive function. Beyond the individual, alcohol misuse strains relationships with friends and family, hinders career prospects, poses physical risks, and increases the likelihood of legal difficulties.
If you wish to reduce your alcohol intake, it is beneficial to establish limits and practice moderation. Setting clear boundaries such as determining the number of drinks per day, can be helpful. Keeping a record of your alcohol consumption might provide helpful insights. Avoiding drinking alone, separate alcohol from grocery shopping, and being aware of triggers—identifying situations, people, or emotions that lead to excessive drinking—are important steps. Gradually reducing the number of drink-free days per week and working towards having one week free of alcohol can be helpful.
If you wish to give up alcohol, it can be useful to set a date! Remove alcohol from your home. Avoiding drinking buddies and situations involving alcohol can be helpful. Developing alternative coping strategies such as engaging in exercise or hobbies, is crucial. Seek support from friends and loved ones and participate in social activities with no alcohol.
Focus on self-care, regular exercise, sufficient sleep, stress management, and nurturing positive relationships that promote healthy lifestyle choices can help reduce reliance on alcohol.
Recognising the signs of alcohol dependency and nurturing a balanced relationship with alcohol are essential for maintaining a healthy life.
Understanding the risks of excessive drinking, setting personal limits, seeking support when needed and prioritising self-care can foster a responsible approach to alcohol consumption.
For anyone who is alcohol dependent, it is crucial to consult a GP or healthcare professional for guidance on stopping drinking. Don’t quit cold turkey. Seek professional guidance.
Alcohol and Drugs freephone 1800 459 459 or email helpline@hse.ie
For support https://www.drinkaware.ie/support-services/
www.carolinecrotty.ie
Alcohol consumption is entrenched in Irish culture. We drink to celebrate and to grieve. It’s not just one or two drinks on occasion – we are binge drinkers. Children follow in the footsteps of their elders because parents are their children’s role models. When parents are tolerant of drunkenness, it’s normalised for children. When parents provide alcohol to their adolescents, those youngsters are at increased risk of alcohol-related harm and alcohol dependency later in life.
Alcohol is intertwined with Irish life. Although we know cigarettes are unhealthy, alcohol is not advertised as detrimental to our well-being – possibly because alcohol forms part of our societal and cultural norms. Alcohol is a psychoactive substance with dependence-producing properties, but it’s socially acceptable and legal. The drinks industry is central to the Irish economy – but at what human cost? I find it ironic that Diageo runs Irish alcohol awareness campaigns.
Alcohol causes harm, from Accident and Emergency hospital visits to alcohol-related deaths. Alcohol leads us to say and do things we would never say or do sober. It causes us to engage in risky sexual behaviours, to put ourselves in danger and make dodgy decisions. Alcohol dulls our memory and is linked with heart and liver disease, osteoporosis, high blood pressure, poor sleep, anxiety, and depression. Alcohol is linked with several cancers, including mouth, breast, bowel and throat.
Reducing the amount of alcohol we drink could reduce the risk of alcohol-related cancers. It doesn’t matter what we drink, alcohol causes the damage.
Consider giving your body a break. We do not need alcohol to function or to relax. We do not need alcohol to be sociable, to make us more interesting or to help us sleep. If you do, it’s time to rethink your habits. Cutting down means avoiding hangovers, saving money, getting a great night’s sleep, lowering the risk of stroke or heart disease, and improving overall mental and physical health.
Rethink your relationship with the demon drink.
If you need support to change, help is available – reach out.
www.carolinecrotty.ie
And with anxiety, comes self-doubt. “What if I get a panic attack when I’m in the supermarket?”. We might try to visualise what could happen if we start to feel anxious in a public place? What will I do if I feel anxious at the hair salon or in a queue for a gig? Racing thoughts come with racing questions “What if I feel unwell?” “What if I faint?” “What will I do if I’m dizzy?” and, before you know it, you’ve worked yourself up into a frenzy of horrible thoughts accompanied by horrible anxious feelings and there is no sense of calm about anything. Sometimes the whole world can seem unsafe and scary.
Hot summers often render people feeling anxious. If I associate being hot and sweaty with feeling anxious then a hot summer is bound to be tough because your brain (and body) are trying to figure out what the heat means!
Our thoughts are crucial to how we feel. When we start thinking of worst case scenarios like not being able to cope when we are down the hair salon, the world can become frightening. We might become a little nervous about going too far away from home – just in case we need to come home in a hurry if we are not feeling great. Home is where we feel calm. Home is a “safe place” and sometimes when we are very anxious feeling that we are too far away from home, can mean that anxious feelings and anxious thoughts take over.
We might be nervous that anxious feelings might strike because we are away from home. This often leads to people not enjoying or living life to its full because they are nervous about feeling anxious in a public place.
Being fearful of fearful feelings. But, think about this – our bodies do not know where we are. If we were unconscious or under general anaesthetic, our bodies could be in Barcelona or Bantry and we wouldn’t know! Often, therefore, our thoughts contribute to our symptoms and feelings of anxiety.
When we have several thoughts or worries at once, that can signal our bodies to react. If our mind is focused on stressful thoughts, or on too many things at once, or panicking about potentially feeling panicky, anxiety levels in our body can increase and remain high.
Learning how to focus our thoughts on something calm/ or peaceful can help us feel calm and able to manage our anxieties more effectively. Rather than letting our minds wander off with worst case scenarios, we can focus on our breath.
Our breath is a great point of focus.
Focusing attention on breath and breathing can reduce the anxiety response in our body and help us remain calm and in control.
Everyone can learn how to focus on breath and breathing whenever we feel that we are getting a little anxious. That is very powerful – to be able to control how we feel simply with our breath. I find this fascinating and encourage everyone I know (everyone who will listen to me that is) to practice calm / deep breathing because, in my experience, it is life-changing.
Focusing on breathing can help us stop focusing on anxious thoughts. We can learn how to slow down our breath, helping us stay calm.
Most often, our anxious thoughts and busy lifestyles mean that we breathe as if we are only using the upper parts of our respiratory system. This is an overly simplistic way of explaining this but the reality is that as adults, we rarely breathe so deeply that our tummies move. We might even hold our breath without realising it. Newborn babies breathe with their tummies rising and falling, however, as adults we rarely do.
Calm/Deep breathing increasees the volume of breath that enters our lungs. Calm / Deep breathing helps alleviate anxiety by slowing down our heart rate, relaxing our muscles and allowing us the opportunty to think more rationally and clearly.
So how do we breathe deeply?
Sit or lie down comfortably. Close your eyes. Place one hand on your tummy which will help you feel your tummy rise. Place your other hand on your chest or heart. Imagine a round balloon in your tummy with the opening at the top, close to your lungs. Inhale. Imagine your breath filling that balloon. As you inhale, your tummy will rise. Think about your breath filling your lungs from the bottom up (in the same way that an empty bottle fills with water from the bottom up). When you are ready to exhale, allow the air out of your body from the bottom up, emptying the balloon first, then your lungs and upper chest. Repeat this until it feels comfortable.
Initially, deep/calm breathing can feel a little weird and you might even begin to feel anxious. This is perfectly normal and it happens because you are not accustomed to breathing in this way and your body/mind are trying to figure out what’s going on.
The more often you practice this new skill, the more familiar it becomes. Take your time, practice calm/deep breathing when you are at your most relaxed so that you will be able to use it when you are not relaxed. Inhale through your nose. Exhale through either nose or mouth particularly as you are learning how to do this.
Anxiety tips: Tell someone you trust about how you feel. Sharing a problem and worry can give you perspective. Don’t face your worries alone. Counselling, psychotherapy and Cognitive Behavioural Therapy (CBT) can be effective for treating anxiety symptoms / anxiety disorders. Eat well and regularly. Reduce caffeine and alcohol and cigarettes. Exercise: anything that increases your heart-rate and gets you sweaty helps alleviate anxiety!
www.carolinecrotty.ie
There is something which positively influences obesity, hypertension, cardiovascular disease, diabetes, some cancers, bone and joint diseases and is within our reach. REGULAR PHYSICAL ACTIVITY.
I am not a medic, but I know that exercise improves our overall wellbeing and quality of life. The benefits are far-reaching as physical activity has consistently been shown to be associated with improved physical health, life satisfaction, cognitive function and psychological wellbeing.
People who regularly exercise, when compared to those who don’t, show slower rates of age-related memory and cognitive decline. In my experience, we all want to stay mentally sharp and focused for as long as possible. Exercise helps strengthen our heart and improves its functioning. Not only do our lungs benefit from exercise, our bones do too. Physical activity can help reduce stress levels whilst improving self-esteem.
From what I know, to improve our heart health, we need about 2.5 hours every week, of moderate-intensity physical activity. If we can invest more time than 150 mins in a week, that’s fantastic! Moderate-intensity activity increases our heart-rate, gets our bodies sweaty and makes us breathe more quickly – which is also a great anxiety-buster.
To make healthy changes, we must rethink our busy schedules. It is not enough to say “I don’t have time”! Finding time might be difficult, however, ten minutes of non-stop walking three times a day is achievable.
Every minute you move is valuable. Small active changes include taking the stairs, walking around the house inside or outside, jumping on the spot, dancing, parking the car in a space farthest from the shop front-door or leaving the office to walk during coffee breaks.
If you never enjoyed walking, perhaps you might start by quickly walking away from your house for three minutes, turn around and quickly walk the three minutes home – any minute spent walking is better than no minute. Try to select an activity that is suitable for your fitness level right now, until it improves and who knows you might be running marathons this time next year!
Nature is therapeutic so whenever you can, spend time outdoors and take notice of your surroundings.
Regular weight-bearing exercise can:
Help prevent several chronic diseases and reduce the risk of premature death.
Improve mood and confidence.
Reduce feelings of anxiety and depression.
Build muscle and strengthen bones and help prevent osteoporosis.
Increase energy levels and keep us feeling energised throughout the day.
Improve brain function, protect memory and thinking skills.
Help with study.
Improve sleep.
Help with pain management.
Although it may feel counterintuitive, people with chronic fatigue syndrome benefit hugely from exercise.
There are many varied benefits of moving our bodies, and exercise is only one part of safeguarding our long-term health – diet, alcohol, stress, sleep, cigarettes can each take their toll on our bodies. This new year, GET MOVING!
www.carolinecrotty.ie
Caroline Crotty Counselling & Psychotherapy Limited
When parents are separating, the ideal situation is for them both to sit down, together with their child, and explain the plan for the separation, giving your child as much information as is appropriate based on the maturity of the child. At that time, parents can reassure their child that they, the parents, will always be available and will answer any questions the child might have.
Parents can explain the intended outcome of the separation and affirm that it is a positive change. Parents can chat about and also demonstrate to the child that they are loved, safe and secure and that regardless of what is going on between the parents, the child’s wellbeing always comes first. Reassurance can be given that although the family is changing, it is not ending.
HOWEVER, life doesn’t always allow for the “ideal situation” and thus, each separation is different. Some separations occur following the slow deterioration of a relationship however, for others, something may happen to result in one parent suddenly leaving the family home with the children and without a definitive plan.
Change following separation can be difficult and frought. There may be several questions following separation including “who will live where”, “who’s going to drive/drop/collect”; “how will we manage holidays” and “why?” Be as honest as you can without sounding aggressive and always try to sound grounded and impartial.
It is important that your child has time to process what is happening and to adjust to the new and perhaps unexpected changes. Ensure your teen receives adequate reassurances from you both, as parents, so your child feels in control and as relaxed as possible despite the change in circumstances.
Remind yourself that two happy homes are more beneficial to your child than one unhappy/stress-filled home.
Support your child’s relationship with the other parent during and following separation. Reassure your child that the separation is not your child’s fault. Don’t discuss your former partner’s wrong-doings or complain about them to your child or in your child’s presence.
It may be a good idea for your child to have someone outside of you, with whom they can chat about how they’re feeling and discuss thoughts, worries or feelings such as a counsellor or psychotherapist.
Talk to your child about his/her needs and listen to all opinions. Teenagers are quite reliant on their peers and although you may want your child to see your perspective, they may see life through their lens and focus on their own particular needs and issues. Be patient, talk and listen attentively when your teen speaks and comes to you to chat.
Whenever you have a family occasion, put your child first and make plans well in advance. Try to be as inclusive as possible with all family members. Do not ban your child from forming relationships with your ex’s new partner for example. Always stick to arranged plans and be there when you say you will. It is tempting to buy nice things to cheer up your child but providing love and care is better than providing more stuff – presence rather than presents!
Your child is not there to support you – you’re there to support your child. If you find you are struggling emotionally, please ask for help.
www.carolinecrotty.ie
“The evenings are getting longer” – we often hear this phrase but we still don’t have any extra time in the day! Although we have fewer hours of daylight, we needn’t feel sad or anxious about winter approaching. October brings Halloween and a bank holiday weekend for jazzing in Cork! Seasons change and with autumn we have the most amazing colours on our trees and we have leaves to kick. To date, here in Ireland, we have had wonderfully warm temperatures so there is no excuse for us not spending time outdoors! It is true that we have fewer daylight hours and the evenings can seem longer particularly if we spend more time indoors.
Here are a few tips to help you make the most of this month and beat the autumn blues.
Every morning remind yourself that each new day is a new beginning, something to be happy and grateful for (regardless of what is going on in our lives we are alive).
Get as much sunlight as possible. Spend time outdoors as often as possible.
Plan a break: a day trip, spa break, holiday, a night out, a hurling/football match, concert etc – it is good to have something to look forward to.
Develop gratitude for what you have.
Exercise outdoors in daylight hours. Exercise that gets your heart rate up and gets you sweating is good for your mental and physical health.
Hug more. Hugs are healing and release pain-reducing hormones. If there is no human to hug, then invest in a pet.
Make a conscious effort not to spend time in front of any screen (tv, phone, laptop, ipad etc). Reduce your overall screen time and instead, do something productive: knit, crochet, read a book (the old-fashioned paper kind!), write a letter to someone you love, post some cards, pick up the phone to a friend, visit an elderly neighbour, add a friend to your walk!
Declutter. Tidy your house and make your bedroom cosy so that you enjoy spending time there.
Be kind to yourself. Soak your feet in Epsom salts, have a massage, get a manicure, buy a magazine or scented candle –treat yourself to something nice.
Get to the beach. Although it may be cold, wet and grey, the sea is fabulous to admire, whether you sit in your car and watch the waves or perhaps you might brave it and go for a walk on the beach – it will blow the cobwebs away!
Be mindful of your alcohol intake this October.
Get sufficient sleep. If you’re in need of a few sleeping tips see sleep
Improve your diet and eat foods that are in season. Make a big pot of veggie soup. Keep yourself hydrated with water. Make a conscious effort to eat well. Take supplements that your pharmacist recommends and check your vitamin D levels with your GP by having regular bloods done.
Do a hobby course in your local secondary school or college.
Start a book club or a dinner club and make it about meeting people not about having the best food or the tidiest house!
Get creative. Paint, dance, listen to music or learn how to play an instrument.
Don’t drink coffee to give you a pick-me-up, get to bed early instead. Energy makes energy – the more you do the better you’ll feel!
Remind yourself of good times that you have had. Reminisce. There is no one else in the world like you. You are unique. You are as good as (but not better than!) the next person.
Develop an ability to glance at your mistakes but stare at your achievements!
Breathe deeply at various times throughout the day and simply pay attention to your breath – spending time alone is beneficial for your emotional and physical health.
Talk to someone you trust and offload your problems and worries. A therapist (counsellor or psychotherapist) can help you get through difficult times and reassure you that you’re not alone. Consider chatting with a therapist who provides CBT (cognitive behavioural therapy) particularly if you find that your thinking is negative or unhelpful so that you can learn to become more self-kind or self-compassionate this October.
www.carolinecrotty.ie
You might feel lonely that your youngest is starting school or it may seem like only yesterday when it was your child’s first day at school and now he/she’s leaving home to start a third level course.
For some parents, a child starting school is super exciting, while it can be heart-breaking for other parents. Feeling anxious about the start of school term is to be expected because it is a big change. Whatever is happening in your household right now, stay focused and remain relaxed!
It is normal for your child (regardless of age) to have worries and concerns about school. Fears can vary from “which teacher?”; “where will I sit?”; “what if the bus doesn’t stop?”; “what if my friends aren’t my friends anymore?”; “maybe I won’t fit in”; “what if I don’t know what to say”……the list goes on.
Helpful tips
Ensure you have some one-to-one time with each of your children every day and at least every week go for a walk or play some music together or take a spin in the car or chat while doing a chore together etc.
Chat with your child(ren). Your message is always “I’m here to listen” and “I am your ally” so your child(ren) can approach you with worries and will be assured that together you will devise a plan of action to tackle their fears head-on.
Listen to the small things so your child knows you will be there for the big things as they age and worries change.
Encourage your child to share their feelings with you or their other parent / responsible adult. Explain that changes associated with returning/starting school can be difficult, that worries are okay and that it is beneficial to talk about them.
When your child is anxious, it may be easy to become stressed. The more grounded you are the better. It is comforting for your child to see that you are relaxed about a situation particularly when your child is anxious about it. Your child is looking to you for comfort and reassurance, if you react it may send the wrong message to your child and they may panic even more.
When your child comes to you and says they are worried about something, please be careful not to dismiss their worries or undermine their fears. Do not say “don’t worry” or “everyone feels like that”. Instead, chat about what course of action your child can take to help alleviate the worry. Encourage your child to work through the anxiety and to problem-solve. Try to empathise by saying “I see that you’re worried about this”.
Don’t dismiss fears as silly or say “that’s nothing“. When your child comes to you stop whatever you’re doing and listen carefully – show that you are interested in finding a solution. Listening to your child means that you allow them time to speak and time to think about what they want to tell you – don’t jump in too fast or finish sentences! Take time, listen and reflect back what you hear so your child knows you are paying close attention and that what they tell you is important to you.
Don’t break your child’s confidence by discussing their worries behind their back and making fun of them – they won’t confide in you again if they discover that you’re not trustworthy!
Encourage your child to be solutions-focused “what helps you feel relaxed?” or “what can you do that might help you feel better?”
Encourage your child to think about the nice things that happened during the day to gear their attention away from anxious thoughts particularly at night time. A nice way to finish the day is to ask your child, when saying good night, “what’s the best thing that happened today?” or “what was your favourite part of today?”
Praise. Praise. Praise. Every time your child handles a tricky situation and manages their anxiety give plenty praise. Be encouraging. As a parent you can’t always fix everything or be around to offer constant reassurance, but you can give your child the confidence to believe in their own abilities to overcome worries and concerns.
Think about how you behave when you are tired and hungry – we as adults are easily irritated. Your child may be irritable because of hunger or tiredness. It is important to have a good back-to-school routine for sleep and for meals. Watch portion sizes. Don’t reward your child(ren) with food items, instead reward with a trip to the playground or a comic or art materials. Stick to your screen time schedule (i.e. set limits to the amount of time, no screens in the bedroom or at the meal table). So very many children head to bed but not to sleep and school work and concentration suffer as a result of being on line into the small hours.
To recap, chat with your child, stay grounded, be and encourage your child to be solutions-focused, encourage and praise and stick to the back-to-school routine for sleep, food and screen-time!
www.carolinecrotty.ie
Anxiety is as natural as breathing! Although we often view it as negative, anxiety is not all bad – it helps keep us motivated and focused, it changes our behaviour in a productive way i.e. look how anxiety gets us going when we are nearing an assignment or work deadline!
However, if you are wasting time thinking about worst case scenarios or catastrophising – here are 20 top-tips to help alleviate those anxious feelings:
www.carolinecrotty.ie
We overindulge on drink throughout December with parties and Christmas celebrations. January is usually a dry month, often because we are broke, but what about February? Perhaps it’s a month to rethink our drinking.
Alcohol is intertwined in our lives, so much so, that when a person doesn’t drink there must be a reason – pregnancy, antibiotics, illness, recovering alcoholic?! And we often hear “well, you’ll just have something small so or maybe a hot toddy” like that’s not really drinking!
We know cigarettes are bad for our health, but we don’t think about alcohol being bad. Alcohol is linked with several cancers including mouth, bowel and throat and cutting down the amount we drink could potentially reduce the risk of alcohol-related cancers.
Alcohol is not just connected to cancer, it leads us to say and do things that we cannot unsay or undo. It causes us to engage in risky sexual behaviours, to put ourselves in danger and make dodgy decisions. Alcohol dulls our memory and is linked with heart and liver-disease, osteopetrosis, high blood pressure, poor sleep, anxiety, and depression, (there is a long list).
Make informed decisions about your alcohol intake.
You do not need alcohol to function, or to relax. You don’t need alcohol to engage with others, to make you more interesting, to help you sleep or dance better! If you do, perhaps it’s time to re-think your drinking.
Cutting down means you can avoid hangovers, save money, get a great night’s sleep and improve mental and physical health.
How to cut down your alcohol intake:
Be drink aware. Pay attention to what you drink, when, how much and why.
Encourage friends/family to support you. Explain that you are cutting down/cutting out.
Don’t bring alcohol home. If it is not in the house you will be less tempted.
Distract yourself at the time you usually drink e.g. shower, walk, dance, vacuum, phone someone, garden, read etc.
Never drink alone.
Change your scenery. Suggest going to the cinema or for a meal instead of going to the pub.
Slow down. Alternating with a glass of water helps us slow the pace.
Set a limit to the number of drinks and stop once your limit is reached.
Consider bringing only enough money for a certain number of drinks when going to the pub.
Finish each drink before ordering/pouring another to help keep track of how much you consume.
Drink from a smaller glass.
Have a bottle instead of a can, a single instead of a double. Pour one glass of wine then put the bottle away.
Increase your alcohol-free days in the week.
Rethink your drink and if you need help to change, help is available – reach out. Please.
A new year, a new me! Really? I don’t know how many times we read and hear this phrase at the start of every new year. I even say it myself as I’m eating chocolates at breakfast time during the end of year holidays! The news is that we are all the same people whether it is January or July. We do not enter a new year suddenly transformed into a different more abstemious person. We might, however, set a goal for ourselves for the year ahead.
Try to remember that you are perfect just the way you are. You don’t need to change and become someone else although you might want to start exercising or shed a kilo or two or perhaps cut down on processed foods etc but do not make your happiness dependent on achieving something in the future. People often say that they will be happy when they reach a target weight or achieve a certain something like a promotion or a new house for example but I am doubtful that it’s an accurate prediction of contentment.
Now is the time to feel great about yourself. If you feel good right now, just imagine how amazing you will feel when you achieve your goals or attain your 2018 resolutions.
If you do not feel too great right now, try not to be too hard on yourself. January is a very tough month for many. Couples often stay together over Christmas knowing that the new year will bring a change to their relationship; being in debt can be stressful or knowing your credit card bill will be severe because of overspending on presents or on the sales; when family has returned to their homes and the house is quiet or not having family members to rely on can leave one person with several responsibilities and that too can feel exhausting.
Returning to work and facing back into our usual routine can also be difficult. Knowing that there is no routine of work can also be upsetting. However, January is not all doom and gloom. I would like to reassure you that if you are having a hard time in January that you are not alone. Several people are feeling like you do right now i.e. not super enthusiastic that it is the start of a new year! This is a common feeling and you are entitled to feel however you feel!
Try to be gentle with yourself. Give yourself a break. Telling someone how you feel, chatting about your worries and fears can help you gain perspective. Talk to a trusted friend or family member or to a healthcare professional.
What can lift our mood in January?
Start with small steps towards achieving your New Year’s goal. When you do something that you know to be good or beneficial, acknoweldge and celebrate your achievements, this will help you continue towards achieving your goal.
Cut down or avoid alcohol to help your system detox after the overindulgences of the holiday period.
Increase your intake of brightly coloured fresh fruit and veg.
Eat at regular intervals. We often go without food for hours and then gorge ourselves on whatever rubbish is to hand. Plan your meals in advance but pay attention that you are eating regularly.
Turn up the music. It transports us in time, makes us feel good and lifts our spirits.
Get out of the house and spend more time in nature. Resist the urge to stay wrapped up indoors and force yourself to get out . You will be thankful that you made the effort to leave the house.
Once it is okay to do so, why don’t you pick up the phone and ask someone to meet you for a coffee and a chat. If they say no then that’s perfectly okay but someone might say yes! Or suggest going for a walk and you have both exercise and a chat all rolled into one!
Movement is key to keeping our bodies healthy and dancing in the kitchen, taking the stars, jumping on the spot, all count as exercise – keep your body active.
Have your bloods checked (including vitamin levels) with your doctor to ensure that your body is in tip top condition. Visit the dentist and optician for check ups. Save up for these health screens if you must but having a clean bill of health is priceless and if there is something that requires attention, finding out in time is crucial to receiving the best care.
Good quality, uninterrupted sleep is vital for our mental and physical health. Working shifts, having small children or a baby will mean your sleep is interrupted so catch up with naps if necessary. Sleep can be rectified over time so seek help to ensure you are getting sufficient good quality uninterrupted shut-eye! See some further info here https://carolinecrotty.ie/sleep/
Having self-confidence to make mistakes or noticing our self-talk and challenging any negative dialogue are worthwhile new year goals. Not eating chocolate at breakfast time is a great goal because minding our bodies is our investment in our future selves.
For this new year perhaps set the goal to be kind to you.
www.carolinecrotty.ie
Do you know someone who is happy? Perhaps you are that happy person. What ‘happy’ means to me may differ to how you would define it. There are possibly as many definitions of ‘happiness’ as there are people.
Various factors impact and contribute to our overall sense of happiness from involvement in our communities to celebrations, weather, finances, family etc. I don’t have enough space here to examine influences on or definitions of happiness but in my experience, everyone wants to be happy.
Ask yourself ‘Do I want to be happy? If the answer is ‘yes’ put a plan of action into place. We all know that life is not fair but being happy requires an investment of your time and effort because happy people work at being happy.
If you want to be happy follow these tips:
Accept yourself completely – just as you are AND accept your reality. This means you accept your family, house, appearance, birthplace, strengths/limitations, history etc. Acceptance is the key to happiness. (This is not easy but it is vital).
Learn something new – how to put up a shelf, knit, sew, bake a sponge cake – keep your brain active with new knowledge and skills.
Forgive yourself for mistakes you have made. Forgive others for theirs. Let go of resentments – it is difficult to be happy with a heavy heart.
Engage in activities. Start a new hobby such as yoga or Bridge. Join a club or start one e.g. a book club or dinner club with your neighbours/friends.
Spend time with people that make you feel good, ideally positive people. Avoid people who stress you out or drain your energies.
Have a sense of purpose. Happy people have something to do or somewhere to go (even if it is just to the shop for milk).
Do things you are good at, that you enjoy, that are fun or make you feel good. Do them often.
Say NO. If you don’t want to do something don’t do it. If you do, then do so without complaint.
Acknowledge that you are not responsible for other people’s reactions, you are only responsible for yours.
Find your voice and say when you are unhappy about something. (Say I feel x when y because z)
Nurture a loving relationship with YOU. Happy people give themselves breaks and let themselves off the hook. They learn how to relax and how to manage anxieties/stresses.
Set short-term achievable goals. Don’t set yourself up for failure by setting unattainable goals! Set a goal, achieve it, acknowledge the achievement then set new goals!
Invest time in others. Make time for your partner, children, friends, neighbours or strangers.
Watch your language. I don’t mean swear words I mean self-talk. Say only positive things and use only positive words particularly when talking about you.
Help others because it makes us feel happy. Help willingly. Volunteer in your community or to do something nice for a neighbour.
Your brain believes you must be happy if you are smiling, it immediately raises your mood. Smiles are contagious.
Treat your body as well as you can. Eat well, hydrate, keep moving and breathe slowly.
Be kind and gentle, forgiving and compassionate with YOU and others.
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If we are attempting to change our thinking pattern it can be helpful to analyse what we are saying to ourselves (in our minds). When we know what our thoughts are, then we can work towards replacing negative or illogical thoughts with more positive, rational ones.
Is your thinking realistic? Is it catastrophic? Are you logical? Are you mind-reading? Is your thinking magical (if x then y)?
To challenge negative thoughts or irrational thinking, try completing each of the following questions outlined in bold on a writing pad every day. I have inserted a sample answer.
If you find answering all the questions difficult at first, perhaps start on week one with just the first two questions and the following week answer the first three questions and so on. Before you know it, you’ll be automatically challenging your negative thoughts.
In my car driving home from work.
Someone pulled into the road in front of me and caused me to brake hard. I got a fright because I nearly crashed.
How can people be so thoughtless. That driver is so reckless. He didn’t think about me or the dangers. I could have rear-ended that car. My insurance premium would sky-rocket. I can’t afford another bill. He is such an idiot.
I was fuming. I was so angry I was shaking. I felt like giving him a piece of my mind. I could feel my face turn red and my heart-beat quicken.
I shouted and shook my fist at the driver. I banged my fist on the steering wheel. I drove more quickly.
I didn’t crash. The driver was probably distracted by something else and didn’t see me. This is nothing personal. I can ignore the incident because it is not going to be important in a year’s time. I can focus on the radio, music or calm breathing instead of getting angry. I am in control of my emotions and my thoughts. I am okay. Pull back and allow a greater distance in between me and the car in front because that helps keep me calm.
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Ireland is one of the few countries where we both celebrate and commiserate with alcohol. On a hot day, we might head to a beer garden. When the weather is miserable where better to pass the time than in a cosy pub toasting ourselves by the fire? We overindulge throughout December with parties, nights out and Christmas celebrations. January which is usually a dry month (often because we are financially broke). Lent is an opportunity for us to prove to ourselves that we can remain sober for forty days and forty nights (with a permissible blow-out on St Patrick’s Day!) But what about February? It’s a bit of an enigma.
Alcohol is intertwined in our everyday living, so much so, that when a person doesn’t drink there must be a reason – pregnancy, antibiotics, recovering alcoholic? It may be because he/she simply chooses not to drink.
I have noticed a fairly recent shift in our drinking habits. We now drink more at home before we go out and in general having wine with a meal isn’t really drinking. However, wine is no different to other types of alcohol. To our bodies, alcohol is alcohol.
An unpopular piece of health news is that alcohol is linked with several cancers including mouth, bowel and throat. I often think I do not gain fans sharing this information because we would rather ignore the news that alcohol is a carcinogen.
After a recent talk to a community group someone mentioned that I had introduced the topic of alcohol in an unusual way. I explained that my aim is simply to encourage people to think before they have that extra alcoholic drink (and by making minor changes in our lives we can impact our children’s views of alcohol). We know that cigarettes are bad for us but the notion that alcohol is bad…well, that’s not something we really want to think about. Ignorance is bliss but it is also potentially lethal.
Cutting down the amount we drink, could potentially reduce the risk of alcohol-related cancers. Alcohol is not just connected to cancer – it causes accidents and injuries; leads us to say and do things that we cannot unsay or undo. It causes us to fight, stress, engage in risky sexual behaviours and put ourselves in danger which we would never do when not under the influence. As well as dulling our memory and helping us make dodgy decisions, alcohol is linked with heart and liver-disease, high blood pressure, poor sleep, anxiety, depression (there is a long list).
I am not writing about this because I want to scare, annoy or upset anyone. I am encouraging you to make informed decisions about your alcohol intake. You do not need alcohol to function, to engage with others, to make you interesting or to help you sleep. If you do, perhaps you might re-think your drinking.
Cutting down means you can avoid hangovers, save money, get a great night’s sleep, improve mental and physical health.
How you can cut down your alcohol intake:
Encourage friends/family to support you. Explain that you don’t want to be encouraged to drink (and that there is nothing wrong with not drinking).
Don’t bring alcohol home. If it is not in the house you will be less tempted. This doesn’t mean you have to drink all the alcohol in the house to get rid of it!
Examine your drinking routine so that you can decide on what needs to be changed. When do you drink and where?
Distract yourself. Do something different at the time you usually drink e.g. shower, walk, dance, vacuum, phone someone, read.
Change your scenery. Suggest going to the cinema or for a meal instead of going to the pub.
Set a limit to the number of drinks and stop once your limit is reached. You might consider bringing only enough money for a certain number of drinks if you’re going to the pub.
Finish each drink before ordering/pouring another to help you keep track of how much you are consuming.
Slow down. Drinking is never a race! Alternating with a glass of water helps us slow the pace.
Drink from a smaller glass.
Have a bottle instead of a can, a single instead of a double. Pour one glass of wine then put the bottle away.
Increase your alcohol-free days in the week.
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