1. What Helps Me Feel Calm When I’m Upset?
Soft textures (blankets, jumpers, etc.)
Warm tea or a hot water bottle
Nature sounds or calming music
Smelling something grounding (lavender, citrus)
Hugging a pet
Writing or doodling
Breathing exercises
Going outside
Telling someone how I feel
2. Which Senses Help Me Most?
Sight (lighting, colours, visual calm)
Touch (pressure, movement, softness)
Sound (music, quiet, white noise)
Smell (oils, candles, natural scents)
Taste (tea, chewing gum, something grounding)
3. My Personal Soothing List
________________________________________
________________________________________
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4. Emergency Toolkit – For Tough Days
I can remind myself: ____________________________
I can do this calming action: ______________________
I can call or message: ___________________________
I will NOT: ____________________________________
“The goal is not to avoid feeling overwhelmed but to notice, press pause and care for yourself in a kind and gentle way.”
📧 Email: hello@carolinecrotty.ie
🌐 Website: www.carolinecrotty.ie
📍 Therapy in Cork city centre and online
Anxiety can cause feelings of worry, fear, and unease and interfere with daily life. If you’re struggling with symptoms of anxiety, you’re not alone. It’s part of being human but the challenges can be more profound for some rather than others.
There are some steps you can take to manage your stress and improve your overall mental health.
Caroline Crotty works as a counsellor and psychotherapist, and daily, someone says they are feeling poorly because of ‘anxiety’.
Here are some coping strategies and techniques that work:
Practice deep breathing: When feeling anxious our breathing can become shallow and rapid. Practising deep breathing can help us slow down our breathing and calm our minds. Try inhaling deeply, holding your breath for a couple of seconds, and exhale slowly and for longer than you inhaled. This will slow down your heart rate.
Get moving: For you to improve symptoms and feelings of anxiety, stress or panic get your heart rate up through cardio – you don’t even have to join a gym – dance in the kitchen or sitting room. Go up and down your stairs. Shake it off as advised by Taylor Swift – get your body moving. It will help you to utilise the stress hormones in your system and you’ll never regret an outdoor walk or a work out!
Challenge negative thoughts: Feeling anxious can often fuelled by negative thoughts and beliefs. Challenge these thoughts by asking whether the thoughts and doubts are realistic or if there’s evidence to support them. Try to reframe negative thoughts into more positive ones. Recount your successes.
Engage in self-care: Taking care of yourself is important for managing the symptoms of anxiety. This can include things like getting enough sleep, eating a healthy diet, exercising regularly, hydrating with water and doing things that bring you joy with people who are easy to be with.
Practice mindfulness: Mindfulness involves paying attention to the present moment without judgment. It can help you become more aware of your thoughts and feelings and learn to accept them without getting caught up in them.
Seek support: Talking to a trusted friend, family member, psychotherapist or counsellor can be helpful for managing anxiety. They can offer support, guidance, and perspective.
Remember that managing the symptoms of stress, panic or anxiety takes time and practice. Be patient with yourself and celebrate small victories along the way.
If you’re struggling and need support, please reach out to a qualified therapist or mental health professional. You don’t have to go through this alone.
If you have any questions about counselling and psychotherapy or want to schedule an appointment, please contact Caroline Crotty Counselling & Psychotherapy at hello@carolinecrotty.ie
Stress and anxiety are natural elements of life, but learning how to reduce stress and anxiety can significantly improve our wellbeing. Fortunately, there are evidence-backed techniques that empower you to take control of your emotional and mental health.
Mindfulness is a powerful technique that involves focusing our attention on the present moment, maintaining an awareness of thoughts, feelings, and environment through a compassionate and accepting lens. Originating in Buddhist meditation, secular mindfulness practice is now mainstream. Numerous studies demonstrate its effectiveness in reducing stress and anxiety. By cultivating mindfulness, we can develop an increased awareness of our thoughts and feelings, allowing us to respond to stressors more clearly and calmly. We might begin by paying attention to whatever is around us by looking at the sky, the colours of leaves, feeling our feet on the ground while noticing our breath – that is being present and mindful, and we can do it wherever and whenever.
Physical exercise is a game-changer. Keep moving – as long as your body allows – regardless of age. Engaging in regular physical exercise is beneficial for our physical and mental health. Exercise releases endorphins, natural mood-boosting chemicals. It also reduces stress hormones and improves sleep, all contributing to a decrease in stress and anxiety levels. Aim for at least 30 minutes of moderate-intensity exercise on most weekdays.
A healthy lifestyle plays a crucial role in managing stress and anxiety. Ensure you get enough sleep and prioritise a balanced diet with nutrient-rich foods. Limit the intake of caffeine and alcohol, which can contribute to anxiety symptoms. Stay hydrated with water. Additionally, practising good time management and setting realistic goals can reduce feelings of overwhelm and stress. You might find the guide to better sleep helpful.
Social support is essential for coping with stress and anxiety. Loneliness can impact health and wellbeing. Cultivate strong relationships with friends, family, or support groups who can provide understanding, empathy and encouragement. Research suggests that having a reliable support network can buffer the adverse effects of stress and enhance our overall wellbeing. Join a group if you feel isolated. Phone the Samaritans any time, day or night, on 116123 (no charge from mobile or landline).
Cognitive-behavioural therapy (CBT) is a well-established, evidence-based approach to managing stress and anxiety. CBT helps identify and challenge negative thought patterns and replace them with more realistic and helpful thoughts. Reframing our perceptions and beliefs can reduce anxiety and improve our ability to cope with stressors. Courses can be found at: CCI Health Self-Help Resources.
Engaging in self-care activities is crucial for stress management. Make time for activities that bring you joy and relaxation, such as hobbies, reading, listening to music, or spending time in nature. Setting aside regular periods for self-care helps replenish our energy, promotes emotional wellbeing, and reduces the impact of stressors. There are some self-care tips here.
Finally, reducing stress and anxiety is possible through evidence-based strategies. We can take proactive steps towards improving our mental wellbeing by incorporating mindfulness, exercise, healthy lifestyle choices, social support, cognitive-behavioural techniques, and self-care activities into our daily routines. It is vital to tailor these to your individual needs (cut your cloth according to your measure) and consult a mental health professional if you require additional support.
Caroline Crotty, Cork city-based Counsellor & Psychotherapist
www.carolinecrotty.ie
hello@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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