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
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 Triviality highlights 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
Anxiety manifests through various symptoms, which can be categorised as psychological (such as restlessness and excessive worry) and physical (including increased heart rate, insomnia, and tension headaches).
Sometimes, anxiety feels like a persistent worry or fear that doesn’t subside, even in the absence of immediate danger. It’s akin to an internal alarm that sounds too frequently without any clear or obvious trigger. This false alarm can lead to feelings of nervousness, restlessness, or tension and physical reactions such as a racing heart, sweating, shaking, or dizziness. It’s like a fleet of fire engines responding to an apartment block for burnt toast!
Incorporating natural strategies into daily routines can significantly mitigate the impact of anxiety. These methods include:
Physical Activity: Regular exercise is a powerful anxiety reliever. It releases neurotransmitters such as endorphins and endocannabinoids, enhancing our well-being. Activities like jogging, swimming, or cycling improve sleep and also utilise the stress hormones released during anxious states, promoting both mental and physical health.
Mindfulness and Meditation: These practices encourage living in the present moment and observing thoughts and feelings without judgment, which can aid in emotional regulation and stress reduction.
Dietary Adjustments: Managing caffeine and sugar intake/consumption can improve anxiety levels and have an overall positive impact on our health.
Sleep: Anxiety can disrupt sleep, and poor sleep can exacerbate anxiety. Establishing a relaxing bedtime routine and ensuring a comfortable sleep environment are essential for improving sleep quality and managing anxiety.
Breathing Techniques: Diaphragmatic breathing, which focuses on deep, even breaths, can help calm the nervous system and reduce anxiety. Practising these techniques when calm to prepare for stressful situations is beneficial.
Nature: Spending time outdoors can lower stress levels, reduce rumination, and enhance mood due to nature’s calming effects.
Journaling: Writing about our thoughts and feelings can help organise them and reduce anxiety by providing a way to identify and address worries.
Aromatherapy: Certain scents, such as lavender, are known for their calming effects. Engaging other senses with calming music, soft fabrics, or a comforting shower can also help soothe anxiety.
Social Support: Building a network of friends and family can provide a sense of belonging and security, reducing feelings of isolation and anxiety.
I say this all the time but please start with baby steps in the right direction. Be patient with yourself. Praising yourself and others can boost morale every day.
For a comprehensive approach to managing anxiety, consult with mental health professionals such as psychologists or your healthcare practice nurse in addition to your General Practitioner. Talking about your worries is a crucial step in managing anxiety effectively.
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
Our world has become busier than ever, full of busy people with busy lives and whilst technology has been an amazing advancement for humanity it also is a scourge in that we are constantly contactable and there is always some noise coming from some screen nearby! It’s hard to hear our own thoughts at times. How can we relax or know what we are thinking unless we have silence to pay attention and listen to our thoughts?
I often talk about relaxation and explain that relaxation is not lying on the sofa in front of the tv with a glass of wine – sorry! Relaxation is really helped by spending time alone, with our thoughts, in silence.
ALONE IN SILENCE beause silence is golden.
We live in a world where any time spent alone is usually filled with noise and distractions. When we go for a walk or a drive, we invariably listen to music or to the latest podcast. We sit at home and have the radio, tv or some screen at hand.
Spending time in silence is something I encourage because it can reduce tension in both brain and body in mere minutes.
Silence is healthy and can boost the body’s immune system, decrease stress, encourage brain cell growth, reduce blood pressure and improve sleep. And that’s not all!
Time in silence, alone with our thoughts allows our brains an opportunity to examine our thoughts rather than constantly distracting ourselves from them. When we are in silence, we often day dream or run through events. This allows for an opportunity to become more creative and to self-reflect.
We can easily create opportunities to be in silence and only a few minutes every day is beneficial. For example, sitting in silence in our car or going for a walk outside in nature without any device (i.e. no mobile phone or screen).
Nature is therapeutic and that, coupled with being alone, can be very healthy.
Being in the house without screens or noise might be aspirational particularly if the house is very busy. Perhaps try getting up earlier than the others so you have your few minutes of silence before the house wakes.
Driving whilst concentrating on your breath or on the surrounding scenery can be helpful.
Allowing quiet time every day can lead to feeling calmer and more in control of thoughts.
Learning how to deep breathe can help. Meditation also offers an opportunity to switch off from all the stresses and strains that we put our minds under.
Set yourself the goal of taking some minutes every day to be with your thoughts, to sit and breathe and be calm. You’ll be glad that you did.
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
You might make your New Year’s resolution to listen to music you enjoyed when you were young or if you are young, listen to music that makes you feel good! Music has a profound impact on our brains and can transport us back in time, help us feel relaxed or work-out more productively. Music is so powerful it can help reduce pain and alter our mood. So crank up the choons!
To make healthy changes in the New Year we must rethink busy schedules. Finding time might be difficult, but ten minutes of non-stop walking three times a day is achievable. Every minute you move is invaluable. Exercise improves our overall wellbeing and quality of life. To improve our heart health, we need about 2.5 hours weekly, of moderate-intensity physical activity. Moderate-intensity activity increases heart-rate, gets us sweaty and causes us to breathe more quickly – which is also perfect for helping to alleviate the physical symptoms of anxiety – exercise is win/win and here’s a link to 10 minute workouts.
There are a multitude of benefits to exercise – it improves mood and self-confidence and feelings of anxiety and depression; exercise builds muscle and strengthens bones. Exercise can increase energy levels and improve brain function. It helps improve sleep and pain management. Exercise is the best demonstrated way to maintain health, fitness and youth. Here’s a link to a similar article I wrote on LinkedIn Get Moving in 2019
Developing gratitude for the little things in life impacts our long-term happiness. The act of forcing yourself to think of events or you in a positive light or thinking of reasons to be grateful (no matter how small) or counting your blessings is beneficial for your brain and for your mood. The more you do it, the easier it becomes until eventually gratitude becomes an integral part of your life. Perhaps, set a new year’s resolution to write three things every day for which you are grateful regardless of how insignificant these things may seem. Today I am grateful for x, y or z. Over time you will see that every day is a good day – we have somewhere to sleep, human connection, food, work, liberty, sight, hearing, health, ability to exercise etc.
What else can we do in 2019 to improve our lives? Spending time in nature is therapeutic and has several health benefits. Being outdoors can put a spring in your step because nature is known to be restorative. Get outside as often as possible. Climb that mountain! Don’t forget that daylight also helps improve our sleep – a healthy new year’s resolution might be to spend time getting your sleep routine in order.
Keep your brain active and learn something new – take up yoga or meditation or learn how to calm breathe. Read more. Make a to-do list and get productive so you can cross things off that list. Disconnect from technology. Spend more time alone particularly if you have a stressful job. Keep a journal. Don’t complain, take action.
Join a group or club where you get to hang out with like-minded people. We need to be with others. When you least feel like meeting people may be when you most need to be in teh company of others. Reach out. Make contact. Meet a friend for a coffee or a walk. Have someone in your life that will listen and hear you and if you already have that person in your family or friend group – that’s fantastic. If you need support or advice – ask for it. Contact a professional Counsellor or Psychotherapist who will be happy to help or to point you in the direction of supports.
Maybe this year make your new year’s resolution to tell the people who are important to you just how much they mean to you and spend more time with them. When talking to yourself be an optimist not a pesimist. Be nice, kind and gentle to you and to others and that’s appropriate for every time of the year!
Whatever New Year’s Resolution you embark upon, I would like to wish you the very best for 2019.
www.carolinecrotty.ie
Caroline Crotty Counselling & Psychotherapy Limited
Caroline Crotty Counselling & Psychotherapy Limited - 636306 - Suite 7, Block A, South Terrace Medical Centre, Infirmary Road, Cork T12 WF40
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