35 Ways to Let Go

35 Strategies to Let Go of Unpleasant Memories and Reclaim Your Peace

  1. Reframe the Memory as a Story of Growth
  2. Practice Gratitude for the Negative
  3. Laugh at Your Past Self
  4. Use the Doorframe Technique
  5. Visualise a “Memory Bank Withdrawal”
  6. Engage Your Sense of Smell to Anchor the Present
  7. Name the Emotion, Not the Memory
  8. Create a Reverse Bucket List
  9. Time Travel: Offer Compassion from Your Future Self
  10. Touch Something Cold to Interrupt Thought Loops
  11. Ask, “Will This Matter in Five Years?”
  12. Deliberately Misremember the Memory
  13. Sing the Memory Away to a Silly Tune
  14. Assign the Memory to an Object and Release It
  15. Explore Backward Gratitude
  16. Try the Rubber Band Snap Technique
  17. Watch the Memory Like a Movie
  18. Write a “Breakup Letter” to the Memory
  19. Balance It Out with a Memory Jar
  20. Use Time-Changing Meditation (like sand dissolving)
  21. Change Your Environment for New Stimuli
  22. Rewrite the Memory in Your Dreams
  23. Perform Tiny Acts of Kindness
  24. Practice Radical Acceptance
  25. Turn It Into Art (draw, paint, sculpt)
  26. Shake It Off – Literally Move Your Body
  27. Savour Micro-Moments of Joy
  28. Create a Letting Go Playlist
  29. Speak to the Memory as if It’s a Child
  30. Do a Brain Dump – Write It All Out
  31. Distract Yourself with Something New
  32. Guided Visualisation: Let the Memory Float Down a River
  33. Adopt Minimalist Thinking: Does This Serve Me?
  34. Mirror Affirmations: “I Deserve Peace”
  35. The 10 Deep Breaths Rule

Letting go is not about forgetting.
It’s about freeing yourself to fully live in the present.

For a more detailed explanation, click here.

Created by Caroline Crotty, Psychotherapist
www.carolinecrotty.ie
hello@carolinecrotty.ie

What is Within my Control?

What Can I Control?

Circle of Control Worksheet

 

1. What’s worrying me right now?

List the thoughts, stressors, or concerns currently on your mind:

__________________________________________________

__________________________________________________

2. Categorise each one below:

Worry / Concern Can I control it? Can I influence it? Is it outside my control?
__________________________________________________ ☐ ☐ ☐
__________________________________________________ ☐ ☐ ☐
__________________________________________________ ☐ ☐ ☐

 

3. Refocus: What is within my control?
☐ My attitude and effort
☐ How I speak to myself
☐ My actions today
☐ Whether I say yes or no to something
☐ The support I reach out for
☐ How I care for and look after myself
☐ Other: _______________________

4. One small step I will take today to help improve my mood:

__________________________________________________

__________________________________________________

This worksheet is based on Cognitive Behavioural Therapy principles. It can help reduce overwhelm by focusing your energy on what you can actually control, influence, or let go of.

Email: hello@carolinecrotty.ie
Website: www.carolinecrotty.ie
Psychotherapy and Counselling in Cork city centre and online

Parents: Calm-Down Plan

Calm-Down: Plan for Parents Worksheet

This printable worksheet supports parents who want to reduce shouting and respond calmly to their children even during difficult moments.

Step 1: Know Your Triggers

What behaviours or situations usually push your buttons?

Step 2: Recognise What You Feel

Before you react, can you name what’s happening inside you? What do feel?

Step 3: Press Pause

When you’re close to snapping, give yourself a moment –  a micro-pause – to remember:

Pause Thought Prompts:

Step 4: Choose a Calming Strategy

Pick one or two to practise when tension rises:

Use a grounding phrase:

_____________________________

Step 5: Plan What to Say Instead of Shouting

Create one or two go-to sentences that can help you stay regulated:

Step 6: After the Moment Has Passed

Use this space to reflect:

This isn’t about being a perfect parent (because they don’t exist)!  This is about being present and practising a new way, over and over. I believe that you’ll get there! (eventually) You are not failing. You are learning.

Caroline Crotty | www.carolinecrotty.ie | hello@carolinecrotty.ie

How to Choose the Right Therapist

🖨️ Finding the Right Therapist

A Self-Reflection and Questions Guide

1. Why am I seeking therapy? (Tick any that apply)

Anxiety or panic
Low mood or depression
Relationship issues
Loss, grief or trauma
Stress or burnout
Identity, sexuality, or self-esteem
I’m not sure — I just know I need support

2. What am I hoping will happen in therapy?

______________________________________________

______________________________________________

______________________________________________

3. What kind of therapist do I think I’d work best with?

Someone warm and chatty
Someone calm and reflective
Someone who challenges me
Someone who gives structure and homework
I’m not sure — I’m open

4. Questions to ask a therapist or psychologist:

5. Am I ready for therapy?

I’m open to talking about difficult feelings
I understand therapy is a process, not a quick fix
I’m willing to show up consistently

Still not sure? Sometimes the first step is just a conversation.

Email: hello@carolinecrotty.ie
Website: www.carolinecrotty.ie
Therapy available in Cork city centre and online

Caroline Crotty
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