Cognitive Behavioural Therapy CBT

Cognitive Behavioural Therapy (CBT)

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.

How CBT Can Help

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.

What to Expect from CBT

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.

Appointments and Fees

As of January 2025, I offer both in-person and online CBT sessions. Each 50-minute appointment is €80.00

aking the First Step

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

50 Lessons for 2025

Whenever I hear the word “lesson,” it might bring to mind school homework but here, it takes on a different meaning. The lessons in this collection are about learning from the following suggestions and gaining new insights that can shape your perspective and behaviour.

This set of 50 lessons is designed to inspire growth, cultivate balance and help you thrive across all areas of life – personal development, health, relationships and financial wellbeing. Each reminder gently nudges you towards living with purpose and intention, offering practical steps to embrace change, nurture self-care and build meaningful connections. Let these lessons guide you to a healthier, happier and more fulfilling life ahead.

Cultivate a Growth Mindset

Prioritise progress over perfection.
Learn to say no without feeling guilty.
Celebrate little wins because they lead to more significant victories.
Replace comparison with self-reflection and introspection.
Set realistic and actionable goals.
Invest in lifelong learning – read, undertake courses and be curious.
Embrace discomfort – growth happens outside our comfort zone.
Start every day with gratitude for at least one thing (but ideally three!).
Failure is a stepping stone to something new – even success.
Know your values and make decisions that align with them.

Protect Wellbeing

Protect your peace and walk away from unnecessary conflict.
Practice mindfulness through meditation, journaling or quiet moments.
Seek therapy or professional support whenever needed.
Avoid overthinking – most worries don’t come to pass.
Take breaks; burnout helps no one.
Learn to forgive yourself and others.
Let go of toxic relationships that drain your energy.
Spend time in nature – it’s therapeutic.
Focus on whatever you can control; let go of whatever you cannot.
Create a self-care routine and stick to it regardless.

Safeguard Relationships

Surround yourself with people who are easy to be with and inspire you.
Practice active listening in all conversations.
Express gratitude to those you care about (tell them).
Apologise whenever you are wrong; humility strengthens relationships.
Set boundaries to protect your time and energy.
Remember that it’s okay to outgrow people.
Be the friend you wish to have.
Share your time, not just material gifts, with loved ones.
Avoid assumptions; ask questions instead.
Acknowledge and celebrate others’ successes.

Improve Health and Fitness

Move your body daily, even if it’s just a short, quick walk.
Stay hydrated with water – it’s simple but transformative.
Prioritise sleep; it’s foundational to good health.
Eat for nourishment and nurturing, not convenience.
Find a form of exercise you enjoy and do it!
Limit screen time, particularly before bed.
Undertake regular health check-ups.
Pay attention to your body and rest when needed. Move as often as you can.
Limit alcohol and processed foods.
Make stretching or yoga a daily practice in 2025

Develop Financial Literacy

Create a budget, then stick to it.
Try to save a percentage of your income.
Pay off high-interest debt as quickly as possible.
Learn to distinguish between needs and wants.
Invest in experiences, not stuff.
Build an emergency fund for unexpected events.
Avoid comparing your financial situation to others. (Avoid comparing your anything with anyone else’s).
Become financially literate – teach yourself about personal finance and investing.
Plan for long-term goals. Think about your retirement or a dream purchase.
Donate and/or volunteer to causes that align with your values.

These reminders can guide you towards a healthier, happier and more purposeful year ahead. Which resonates most with you? Which will you put into practice today?

Wishing you joy, love, please, health and great contentment this year.

www.carolinecrotty.ie

Set Intentions

Forget Resolutions: Set Intentions for 2025 Instead

As the new year begins, many of us feel pressured to create a long list of resolutions – big, bold promises about improving ourselves in 2025. But let’s be honest: how often do we stick to our New Year’s resolutions? Instead of setting yourself up with rigid goals, why not try a gentler and more meaningful approach this year? Set intentions.

Why Intentions Work

Intentions are different from New Year’s resolutions. Instead of focusing on specific outcomes (“lose 5 kgs in three months” or “save money”), intentions focus on how we want to live and how we want to feel. They’re less about achieving (or failing) and more about aligning with our values.

Unlike resolutions, which can leave us feeling like a failure when we don’t hit our target, intentions are adaptable. They grow with us as the year unfolds, helping us stay connected to what matters most.

How to Set Intentions

Identify Your Values
What’s most important to you? Connection, personal growth, balance, adventure? Whether it’s health, happiness, relationships or creativity, your intentions should reflect your core values.

Focus on Feelings, Not Results
Instead of saying, “I’ll exercise five days a week,” try, “I’ll care for my body and enjoy moving it.” This keeps the focus on how you want to feel rather than setting a rigid expectation.

Keep It Positive
Frame intentions as things you’re inviting into your life, like “I’ll welcome more peace into my days,” instead of focusing on what you want to avoid.

Write Down Intentions
Keep your intentions visible to stay connected to them. Put them on your fridge, make them your phone wallpaper, or stick a note on your mirror.

Examples to Inspire You

“I’ll make time for the people who matter most”

“I’ll find moments of calm in my everyday life”

“I’ll enjoy movement and celebrate my body’s strength.”

“I’ll take small, steady steps towards a healthier, happier me.”

“I’ll pay attention and celebrate the little wins”

The Beauty of Intentions

The beauty of setting intentions is that there’s no pressure to “get it right.” Intentions are a gentle reminder of what’s important and how you want to approach your life—they’re not a strict rulebook. They help you stay grounded in your values and guide you in making choices that feel authentic and fulfilling.

So, as you welcome 2025, give yourself permission to step away from strict resolutions. Instead, set intentions that inspire and guide you. Let this year be one of mindfulness, growth, and joy.

Step into 2025 with a fresh approach- ditch rigid New Year’s resolutions and embrace mindful intentions. Discover how setting intentions can help you live in alignment with your values, focus on what really matters most to you and make this year one of growth, joy and authenticity.

Here’s to a meaningful 2025!