How to Let Go of the Past and Move Forward with Clarity
We all carry memories that weigh on us. I don’t mean the lovely or fun ones! I mean the comment that hurt, the mistake we now regret, or the time we felt ashamed, afraid, or overwhelmed by what was happening around us.
While the past cannot be changed, how we carry it is within our control.
Letting go does not mean forgetting or pretending something never happened. It means permitting ourselves to move forward without allowing past experiences to define us. But ‘letting go’ isn’t always easy or straightforward especially when something still feels heavy.
Why Is Letting Go So Difficult?
Human brains are designed to remember emotional experiences, especially upsetting ones. It’s a survival mechanism that helps us avoid danger. But sometimes we revisit old hurts not to learn from them but to punish ourselves or remain stuck in fear.
You might find yourself replaying past events, questioning what you said or did, or holding onto resentment that drains you emotionally. These habits can affect sleep, relationships and our self-esteem.
Letting Go Is Not Weakness
Letting go is an active, courageous choice. It means deciding that your wellbeing matters more than guilt, shame, or bitterness. It doesn’t mean excusing bad behaviour or pretending you weren’t hurt. It means choosing peace over rumination.
Letting go may be especially important if:
You’re still angry about something that happened ages ago
You struggle with regret or “what if” thinking (coulda woulda shoulda)
A relationship ended and you’re carrying unresolved feelings
You feel stuck and unsure how to move forward
How Can I Start Letting Go?
Letting go is a process, not a one-time decision.
Letting go often starts with acknowledging what happened, how it made you feel and what you need now in order to heal. Here are a few gentle ideas to try:
Name what you’re holding onto. Write it down. Seeing it clearly is the first step toward releasing it. What am I bothered by?
Accept what you cannot change. This is not about liking it. This is about acknowledging your reality so that you can accept it.
Shift from blame to understanding. This is not about approval but about freeing yourself from the grip of resentment.
Practise self-forgiveness. If you are holding guilt, ask what you would say to a close friend in the same situation.
Create new routines. Letting go sometimes involves letting go of habits, people or spaces that no longer support you.
Small Steps Count
Letting go does not mean everything will suddenly feel better.
Some days are harder than others. But even small actions like going for a walk, journaling your feelings, speaking kindly to yourself are progress.
You’re allowed to grow beyond your past. You are not the same person you were during those difficult times. You’ve learned, changed, survived and you can keep moving forward.
Ready to Take the Next Step?
For practical support, download the free worksheet:
Click Here: 35 Ways to Let Go
This printable guide offers compassionate suggestions to help you loosen the grip of the past and reclaim your peace.
www.carolinecrotty.ie
Brain Fog vs Memory Loss
Brain Fog or Memory Loss? Understanding Stress-Related Cognitive Confusion
Have you ever struggled to focus, forgotten a name mid-sentence, or felt like your brain was in slow motion? These experiences are often described as brain fog. Understandably, people sometimes worry it’s something more serious, like memory loss. But knowing the difference between brain fog and memory loss can help ease your mind and guide you towards the right support.
What Is Brain Fog?
Brain fog is a non-medical term used to describe cognitive symptoms such as:
Difficulty concentrating
Forgetfulness
Mental cloudiness
Slowed thinking
Reduced mental clarity
While not a formal diagnosis, brain fog can be distressing. It’s often associated with stress, anxiety, hormonal fluctuations, poor sleep, or cognitive overload. According to scientific literature, chronic stress impairs working memory and attention (Lupien et al., 2009; McEwen, 2017).
Why People Confuse Brain Fog with Memory Loss
Many people experiencing brain fog worry they are developing dementia or another cognitive disorder. However, brain fog is generally temporary and linked to modifiable factors like stress.
Increased Cognitive Load
Stress consumes mental resources, which reduces available capacity for memory and focus (Eysenck et al., 2007).
High Cortisol Levels
Elevated cortisol, the body’s stress hormone, can impair short-term memory (Lupien et al., 2009).
Attention Affects Memory
When we’re distracted, our brains don’t properly encode memories—what feels like forgetfulness is often incomplete processing (Craik & Lockhart, 1972).
Anxiety and Overthinking
Persistent worry and rumination reduce cognitive bandwidth, interfering with working memory (Beilock & Carr, 2005).
Sleep Deprivation
Lack of sleep negatively affects attention, memory consolidation and decision-making (Walker, 2009).
Brain Fog vs Memory Loss
Brain fog is usually temporary and reversible, while memory loss associated with neurological disorders (like dementia) tends to be progressive and debilitating. Key differences include:
Brain fog fluctuates based on stress or tiredness
Memory loss is persistent and worsens over time
Dementia includes disorientation, personality changes and significant functional impact
How to Manage Brain Fog
Reduce Stress
Mindfulness and deep breathing
Yoga or gentle physical activity
Talking therapies
Time away from digital stimulation
Improve Sleep
Stick to a regular bedtime
Avoid screens at night
Aim for 7–9 hours of quality sleep
Avoid Multitasking
Focus on one task at a time to reduce mental strain and improve concentration (Rubinstein et al., 2001).
Eat Well and Stay Hydrated
A diet rich in omega-3s, whole grains and antioxidants supports brain health. Dehydration and excessive caffeine can worsen symptoms.
Give Yourself Time
Recovery from stress or illness takes time. Being patient with yourself is key to regaining cognitive clarity.
You Are Not Losing Your Mind! You Are Under Pressure
Brain fog is a common response to overload. It’s a sign that your mind and body need rest. It does not mean cognitive decline. If symptoms persist, see your GP to rule out medical issues such as thyroid dysfunction, anaemia, or hormonal changes (e.g., perimenopause).
Therapy can also help reduce mental clutter, explore stressors and support emotional wellbeing. A clear mind often begins with gentle self-compassion.
If you’d like to explore therapy or cognitive support, I’d be happy to help.
Quit Alcohol: Ease Anxiety
How Quitting Alcohol Can Ease Anxiety and Boost Clarity
A client this week mentioned that they’re doing “Dry February” not just for physical health but to help manage anxiety levels. This is an important point – reducing alcohol consumption isn’t just about feeling healthier, it’s about improving mental well-being, emotional stability and cognitive clarity.
How Alcohol Affects Anxiety and Mood
Alcohol is a depressant that impacts brain chemistry. While a drink may feel like it relieves stress in the moment, over time, it can make anxiety and sadness worse. Research shows that alcohol disrupts the balance of neurotransmitters like GABA and serotonin, both essential for mood regulation. This can lead to increased anxiety, disrupted sleep and lower mood and confidence (the opposite of why people often turn to alcohol!)
Increased anxiety, sometimes referred to as “rebound anxiety,” occurs when alcohol initially numbs stress but then wears off, causing the brain to overcompensate and heighten anxiety the following day. Sleep is also affected, as alcohol reduces REM sleep, which is essential for emotional processing and cognitive function. Over time, alcohol can deplete serotonin levels, leading to low mood, irritability and decreased self-confidence.
The Benefits of Going Alcohol-Free for Mental Health
Many people notice a positive shift in their mental state when they stop drinking alcohol, even for a short time. Without alcohol, the nervous system stabilises, reducing panic-like symptoms and emotional fluctuations. Alcohol-free periods are linked to higher serotonin levels, promoting emotional stability. Thinking becomes clearer, as alcohol impairs memory and focus and taking a break can enhance problem-solving and productivity.
Social confidence can also improve. While alcohol is often used to ease social anxiety, it can reduce self-confidence in the long term and increase self-criticism. Avoiding alcohol allows people to develop genuine confidence and social ease without relying on substances.
It’s never too late to make positive, healthy changes. Quitting alcohol, even temporarily, can reduce anxiety, improve mood and enhance overall cognitive function. For those struggling with stress, taking a break from drinking isn’t just a health choice, it’s a mental wellness strategy. Trying a month without alcohol may provide unexpected benefits, from better emotional balance to clearer thinking and improved confidence.
www.carolinecrotty.ie
Simplify Life: Razors
Psychological and Philosophical Razors: Simplifying Life’s Complexities
In psychology and philosophy, “razors” are principles or mental shortcuts designed to simplify our decisions and explanations. While they originated in philosophy, many razors are relevant to human behaviour, helping us think critically, navigate uncertainty and improve relationships.
Razors are practical tools that clarify and guide our decisions and interactions. They offer clear rules of thumb to cut through overthinking, focus on what matters and simplify the complexities of life.
Here’s how some key razors influence how we live:
Occam’s Razor is the principle that the simplest explanation is usually the best. It’s a wonderful tool for understanding behaviour. For instance, if someone seems anxious, the simplest explanation might be that they’re dealing with a stressful life event rather than assuming a more complex explanation. When my car won’t start, Occam’s Razor suggests it’s likely the battery, not engine failure. This razor reminds us to seek simple, likely answers (rather than overcomplicating things).
The Golden Razor encourages us to live by the principle of doing unto others as you would have them do unto you. It’s an ideal rule for relationships or therapy because it highlights the importance of empathy and fairness. Whether navigating a conflict or supporting someone struggling, treating others with kindness nurtures harmony and improves mental health.
Hanlon’s Razor is a favourite of mine! It advises never to attribute to malice that which can be explained by ignorance or incompetence. This razor has been a lifesaver for me in interpreting behaviour. For example, if someone forgets your birthday, it’s more likely they’re busy/distracted than intentionally uncaring. Hanlon’s Razor can transform how we view others by reducing hostility and fostering understanding.
Hitchens’s Razor sharpens critical thinking with its principle: “What can be asserted without evidence can be dismissed without evidence.” I love how this razor encourages scepticism and rationality. For example, if someone claims they’re the Queen of Sheba without evidence, the claim holds no weight. Using Hitchens’s Razor helps us challenge unsupported beliefs and rethink assumptions.
Grice’s Razor is a great communication tool. It advises us to take others at their word without overthinking their motives or feelings. If someone says, “I’ll be late,” Grice’s Razor reminds us not to overthink the why/reasons, like assuming avoidance/anger – and accept they’re just running late. It’s a wonderful way to reduce tension and foster clearer understanding.
Parkinson’s Law of Trivialityhighlights our tendency to focus on minor details to avoid bigger, more challenging tasks. When I find myself cleaning instead of working on a college assignment, it shows I’m procrastinating! Recognising this behaviour can help us redirect energy towards what really matters.
Hume’s Guillotine reminds us that just because something exists doesn’t mean it should. Stress, for example, is a natural response, but it doesn’t mean we should live with chronic stress – that calls for intervention. Similarly, interruptions at work don’t need to be passively accepted – many can be addressed and improved.
Razors, whether philosophical or psychological, aren’t just abstract concepts. They’re tools for simplifying decisions and fostering better relationships. For me, they’re invaluable in finding balance.and I hope you find them helpful too!
www.carolinecrotty.ie
Unlock Happiness and Find Calm
Unlock Happiness and Find Calm: Practical Tips to Transform Your Day
Happiness is often found in small, meaningful moments and when we combine that with mindfulness (i.e. being fully present in the here and now) well, then we’ve got the recipe for a more joyful, balanced life.
Here’s how you can make every day a little happier by being intentional:
Gratitude – Every day has something to celebrate, even if it’s as simple as a sunny morning or your first sip of coffee. Start a gratitude journal and jot down three things you’re thankful for each night. Watch as your mind shifts to focus on what’s going right in your life.
Connection – Happiness grows when shared. Call a friend you haven’t spoken to in a while or invite someone for coffee. Building meaningful connections reminds you that you’re not alone in this big, beautiful world.
Spark Joy – What makes you feel alive? Whether it’s painting, playing music, hiking, or baking the perfect sourdough, carve out time for the things you love. Joy is contagious—especially when it starts with you.
Move – Focus on movement that elevates your mood. Dance in your kitchen, stroll in the park, or take a yoga class. Exercise isn’t just for your body, it’s a happiness boost for your brain.
Kindness – give to receive as the kindness come straight back! Pay for a stranger’s coffee, volunteer your time, or send an encouraging text. Helping others creates a ripple effect of positivity.
Mindfulness Made Easy: Be Present and Feel Peaceful
From the minute you wake, before checking your mobile phone, pause and set an intention for your day. Whether it’s “I’ll approach today with patience” or “I’ll find beauty in the ordinary,” this small intention can guide your mindset for the day that lies ahead.
Breathing slowly is a secret power. When life feels overwhelming, come back to your breath. Inhale deeply for a count of four, hold for four, and exhale for four then hold for four (this is called ‘box breathing). You’ll feel your stress melt away, one breath at a time.
Notice the Little Things
Ever paused to really listen to the sounds around you or sense the sun on your face? Try engaging your main senses (sight, sound, touch, taste, smell) so you smell your tea, feel the lovely texture of your clothes, listen to the sound of your footsteps – all of this will bring you to living in the here and now.
Eat with Awareness Instead of mindlessly munching, savour your food. Notice the flavours, textures and all the aromas. Eating mindfully turns an everyday habit into an act of appreciation and joy.
Pay Attention
Think you’re saving time by juggling tasks? Think again. Give your full attention to one thing at a time, whether it’s a work project, a conversation, or even washing the dishes. It’s surprisingly freeing—and effective.
Blend Happiness and Mindfulness
Nature: Leave your phone at home or in the car and spend time in nature. Notice the rustling leaves, little chirping birds, or the way the sunlight breaks through the trees. Nature has a way of quieting your mind and lifting your spirit.
Meditate, Even if only for a few minutes. Use various social media apps like Calm or Headspace to help make mindfulness accessible even on your busiest days.
Journal: Spend a few minutes reflecting on your day—what brought you happiness, or what moment made you feel deeply connected to the present? Writing it down cements the experience and reminds you to look for more.
Happiness and mindfulness aren’t about perfection—they’re about showing up for yourself in small, meaningful ways. So take a deep breath, smile at the little victories, and remember: the life you want is built in the moments you create.
www.carolinecrotty.ie
Brain Fog, Meltdowns & Hormones
Understanding Brain Fog, Emotional Meltdowns and Hormonal Changes
Many adults experience moments of brain fog and are familiar with emotional meltdowns or cognitive struggles. These episodes can lead to concerns about whether they stem from stress or signal something more serious such as memory loss or dementia. Understanding the connection between hormones, stress and cognitive function can help alleviate fears and provide pathways for improvement.
What is Brain Fog?
Brain fog refers to a set of cognitive symptoms that can make your mind feel sluggish or less clear than usual. Symptoms may include forgetfulness, difficulty concentrating, mental fatigue, and confusion. While brain fog is not a medical condition, it can result from various factors, particularly hormonal changes, stress, and anxiety (at least in the people I meet).
Hormonal Changes and Brain Function
Hormonal fluctuations, especially in women during peri-menopause and menopause, play a significant role in cognitive changes. Oestrogen and progesterone influence neurotransmitters and brain function, and fluctuations in these hormones can cause memory issues, mood swings, and mental dullness. For instance, many women report brain fog and emotional instability during peri-menopause due to changing oestrogen levels, which affect neurotransmitters like serotonin and dopamine. Similarly, testosterone and cortisol fluctuations in both men and women can impact memory and mood, underscoring the importance of hormonal balance in cognitive health.
The Role of Stress Hormones: Adrenaline and Cortisol
When the body is under stress—whether from external pressures or internal anxieties—it releases adrenaline and cortisol. These hormones trigger the “freeze, fight, or flight” response, but chronic exposure can take a toll on the brain.
Adrenaline: While helpful in short bursts, constant stress can lead to irritability, emotional meltdowns, and difficulty concentrating.
Cortisol: Known as the “stress hormone,” cortisol plays a key role in memory and learning. Long-term elevated cortisol levels can impair memory, exacerbate brain fog, and damage the hippocampus, the brain area essential for learning.
Chronic stress can lead to cognitive decline, feelings of overwhelm, and emotional burnout.
Emotional Meltdowns and Hormonal Triggers
Emotional meltdowns are often triggered by a combination of factors, including hormonal fluctuations, chronic stress, and disrupted sleep patterns. Changes in oestrogen, testosterone, or cortisol can lower stress tolerance, making small challenges feel overwhelming.
Sleep disruption—common with hormonal imbalances—further exacerbates emotional and cognitive instability. It’s important to recognize that these episodes are usually temporary and related to stress or hormonal shifts rather than long-term mental health issues.
Fear of Dementia and Cognitive Decline
Cognitive changes can naturally raise fears about dementia, as symptoms sometimes overlap. However, brain fog or memory lapses caused by stress or hormonal imbalances are typically temporary. Key differences include:
Dementia: Symptoms are progressive and worsen over time, including getting lost in familiar places or language difficulties.
Brain Fog: Symptoms are intermittent and often linked to stress or other temporary factors.
If cognitive issues persist, it’s important to seek medical advice. However, most stress and hormone-related symptoms can be managed with lifestyle adjustments.
Managing Brain Fog, Hormonal Changes and Stress
Here are some strategies to help reduce brain fog, emotional meltdowns and hormonal imbalances:
Reduce Stress: Engage in stress-relieving activities like yoga, meditation, or mindfulness. Prioritize adequate sleep, as disrupted sleep can worsen brain fog and emotional distress.
Support Hormonal Balance: Consider consulting a doctor about hormone replacement therapy if hormonal fluctuations are a root cause. Maintain a balanced diet rich in omega-3s, B-vitamins, and magnesium to support brain health. (This is not medical advice).
Exercise Regularly: Physical activity helps regulate stress hormones, improving brain function and reducing feelings of fogginess.
Stay Hydrated: Dehydration impairs brain function, so aim to drink enough water. Limit caffeine and alcohol, as these can increase anxiety, disrupt hormones, and impact sleep quality.
Seek Emotional Support: Talking to a therapist or joining a support group, such as those offered by www.grow.ie, can be helpful for managing anxiety or stress.
Brain fog, emotional meltdowns and hormonal changes can feel overwhelming but are often normal reactions to life transitions, stress, and hormonal shifts. While concerns about dementia or cognitive decline are understandable, symptoms related to stress and hormonal imbalances are generally manageable with the right lifestyle changes and support.
If symptoms persist, consulting a healthcare professional is the best step. By addressing hormonal imbalances, managing stress, and practicing self-care, you can reduce many of the mental and emotional challenges that accompany these changes.
