Cognitive Behavioural Therapy (CBT) is a structured, evidence-based psychological treatment that has been shown to help with a wide range of difficulties, including depression, anxiety, stress, low self-esteem and relationship challenges.
Originally developed in the 1960s by psychiatrist Dr Aaron T. Beck, CBT supports people in building practical skills to manage distressing thoughts, behaviours and emotions. Rather than focusing on short-term relief alone, CBT promotes long-term improvements in wellbeing. Over the years, contributions from clinicians such as Dr Judith Beck have helped refine and expand the approach globally.
At the heart of CBT is the understanding that our thoughts, emotions, physical sensations and behaviours are interconnected. By identifying and changing unhelpful patterns, people can experience meaningful and lasting improvements in mental health and overall quality of life.
CBT can support a wide range of everyday difficulties, including:
Low mood or lack of motivation
You might feel flat, stuck or just not like yourself. CBT helps you notice unhelpful thinking patterns and gently shift them, while reconnecting with things that bring energy and meaning.
Overthinking and worry
If your mind feels constantly busy or you’re always anticipating the worst, CBT offers tools to calm that mental noise and reduce overwhelm.
Stress and burnout
Whether it’s work, family or life in general, CBT helps build healthier coping strategies, establish boundaries and restore a sense of control.
Confidence and self-esteem
If you’re your own worst critic, CBT can help you challenge harsh self-judgements and build a more compassionate, balanced self-view.
Relationship or communication difficulties
CBT can support you in recognising patterns, managing emotional triggers, and communicating more clearly in your personal or professional life.
General anxiety or unease
Sometimes anxiety appears without a clear cause. CBT offers tools to manage physical symptoms and develop a greater sense of calm and stability.
CBT is always tailored to an individual’s specific needs and goals. Treatment typically lasts between 6 and 26 sessions, depending on the nature and severity of the issue. Sessions are structured, collaborative and goal-focused, with regular progress reviews. A key aim is to equip you with lifelong tools to manage your thoughts, emotions and behaviours beyond therapy.
While Cognitive Behavioural Therapy forms a strong foundation of my approach, I am not a strict CBT therapist. I also integrate elements of talking therapy to offer a warm, relational space that suits each person’s unique needs and preferences.
As of January 2025, I offer both in-person and online CBT sessions. Each 50-minute appointment is €80.00
If you’re feeling anxious, overwhelmed or stuck in low mood, CBT offers evidence-based support and practical tools to help you regain your balance. Taking that first step can feel daunting but it’s often the most important one toward building a more fulfilling life.
If you’d like to book an initial consultation or ask a question, please feel free to get in touch. I offer counselling and psychotherapy in Cork city and online and I’d be happy to hear from you.
Contact Caroline:Contact Caroline: hello@carolinecrotty.ie
Visit: www.carolinecrotty.ie
Anxiety is like having a persistent worry or fear that doesn’t go away easily, even if there’s no immediate danger. It’s a bit like having an alarm inside you that goes off too often, and sometimes, there might be no clear reason. That alarm can make you feel nervous, restless, or tense. It can affect your body, causing things like a racing heart, sweating, physically shaking or feeling wobbly. It’s kind of like a fleet of fire engines coming to your home when there’s no fire – sometimes anxiety is a physiological reaction that does not match the situation.
Everyone feels anxious from time to time, like before an interview or a test or when facing something unknown. That’s when anxiety is positive – it keeps us focused. Feeling anxious is our body’s natural response to stress. Anxiety often manifests through symptoms like restlessness, excessive worry, and physical signs such as increased heart rate or insomnia.
Incorporating natural strategies into daily routines can significantly mitigate anxiety’s impact. Natural methods to manage anxiety and its symptoms include the following but it’s important to explore a variety of strategies to find what works best for you as an individual.
Physical activity is a powerful anxiety reliever. Regular exercise helps release endorphins, natural brain chemicals that can enhance our sense of well-being. Exercise improves our sleep and reduces stress. Aerobic exercises like jogging, swimming, or walking can be effective.
Mindfulness practices encourage living in the present moment and observing thoughts and feelings without judgment. Meditation can help with emotional regulation and reducing stress levels.
Diet has an impact on mental health. Reducing caffeine and sugar intake can help manage anxiety levels and have an overall positive impact on our bodies and minds.
Anxiety can disrupt sleep and poor sleep can exacerbate anxiety. Establishing a regular, relaxing bedtime routine and ensuring a comfortable sleep environment can improve sleep quality, helping manage anxiety.
Techniques such as diaphragmatic breathing, where you focus on deep, even breaths, can help calm the nervous system and reduce anxiety. Practice when calm for use when anxious.
Spending time in nature can lower stress levels. Nature’s calming effect on the mind is associated with reduced rumination and enhanced mood.
Writing can provide an outlet for expressing what’s on your mind and may help to reduce anxiety by organising thoughts and finding solutions.
Certain scents, like lavender, have been found to have a calming effect. Feed your senses to feel more calm. Feed your main senses (sound, touch, smell, taste, touch) by using calming music, aromas you enjoy, having soft fabrics on your skin etc.
Building a support network of friends and family can provide a sense of belonging and security, reducing feelings of isolation and anxiety.
These suggestions offer a holistic approach to reducing stress and anxiety. Start small by taking baby steps in the right direction!
Incorporating these natural strategies can provide relief from anxiety and its symptoms. Be patient with yourself. Praise yourself for everything you do. They may not be a substitute for professional medical advice or treatment so please consult with a healthcare provider for a comprehensive approach to managing anxiety.
www.carolinecrotty.ie Caroline Crotty BSocSc MA MSc Psych MPsychSci
Here is a list of things we can do online while we remain indoors. Help is at hand during Covid-19. Here is a list of resources from school learning to listening to jazz to online courses and there’s something for everyone.
Alison offers free online courses
Academy4sc provides free videos for youngsters (and adults) on topics such as psychology, philosophy and economics
Audible is providing service free during the lock in.
Bring Bach into your home with BackTrack music.
BBC Sounds provides a variety of podcasts, radio, music.
Berliner Philharmonic Orchestra free for 30 days for you to enjoy concerts and documentaries.
Cambridge Library access to books until 1st May 2020.
Calm provides access to free mindfulness resources.
Coursera provide free online courses.
Own your own goals with Davina is free of charge for 30 days – fitness, nutrition and wellbeing.
Downdog yoga app is free until 1st May 2020.
eCollege are offering free courses during the pandemic.
edex provide free online courses.
Everyman Theatre Cork has put together a wonderful list of resources including supports for artistes as well as all forms of art, theatre from your home, music, film, opera and links for children and adults.
Learn how to play that instrument you’ve been wanting to learn with Fender Play
Future Learn provide free online courses and Trinity has courses there too.
GROW‘s six week guide to coping with the pandemic or join a weekly online support meeting.
Learn through Harvard’s online programme includes some free courses.
Headspace is providing free resources to mind your mental health at this time.
Free Piano lessons to anyone who wants to learn at home with Home School Piano
ITunesu from Apple provides free educational courses
Tech leaders are joining together using Leaders of Tech on line.
Libraries are providing free resources.
Library for third level students.
Mary Imaculate College has provided ebooks and educational content.
50 jazz concerts to stream into your home with the Montreux Jazz Festival.
Open University Library and Open University free Courses
Open Space College / Text books from calculus to physics!
RealPython are providing free lifetime video courses.
Bring a dance performance into your sitting room with Sadler Wells entertainment.
Netflix is free to users for the first month as is Scribd which offers the first 30 days free of charge.
TedEd provides films on a variety of subjects to watch on line and provides questions to answer to test our knowledge.
A large number of online resources are available through ecampus Ontario.
Minding your mental health during COVID-19 – Things you can do to mind your mental health during COVID-19
Suicide or Survive are providing free online wellness workshop and you matter workshop.
Volunteer Ireland Finding a Volunteer Role
David Walliams releases a story every morning at 11.00am for children (and adults!).
Your Mental Health online information and supports.
American list of online tools for all the time not just Covid-19.
Make any room a classroom with Brainpop
CJ Fallon are providing free access to school books until start of term time.
Edco free learning passes for a few weeks for Primary, Junior and Senior Cycle pupils.
Faber are providing children’s teaching resources.
Folens open access to online resources for primary and post-primary students.
With Idea learn vital skills for work life once school is over.
Maths and Science video lessons from MIT
Twinkl free online educational resources during Covid-19.
Children’s Online resources article from 104fm.
List of online resources for the pandemic from TheJournal,ie
Read at home with StoryWeaver
Stay safe, stay healthy and stay two meters apart!
www.carolinecrotty.ie
Caroline Crotty Counselling & Psychotherapy Limited - 636306 - Suite 7, Block A, South Terrace Medical Centre, Infirmary Road, Cork T12 WF40
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