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
The vagus nerve is the longest and one of the most complex cranial nerves, extending from the brainstem to vital organs, including the heart, lungs, and digestive tract. It plays a key role in regulating essential bodily functions such as digestion, heart rate, and breathing. The vagus nerve’s pathways create a powerful link between the brain and various organs and are responsible for reflex actions like swallowing, coughing, and sneezing. Stimulating the vagus nerve can activate the parasympathetic rest and digest system, which promotes relaxation and helps calm both body and mind. How?
Deep, Slow Breathing
Diaphragmatic or belly breathing is a simple way to activate the vagus nerve.
How: 4-7-8 Breathing Technique
Inhale deeply through your nose for 4 seconds. Hold the breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
This technique encourages a shift from beings tressed to calm – ideal for use during stressful events.
Cold Exposure (Mammalian Dive Reflex)
Splashing cold water on our face, especially around the eyes, forehead, and nostrils can trigger the mammalian dive reflex. This slows the heart rate and redirects blood to vital organs, conserving energy and promoting calm. How: Use cold water on your face or apply a cool compress to face or ears for an almost instant calming effect.
Sing, Hum, or Chant
The vagus nerve connects to the vocal cords and throat muscles so vibrations from humming, singing, or chanting can stimulate it. How: Spend a few minutes humming or singing in a low pitch to create resonant vibrations every day. People find chanting “Ohm” especially calming.
Ear Massage
Massaging the areas around your ears stimulates Arnold’s nerve (a branch of the vagus nerve), helping you relax. How: Gently massage the area behind your ears and around the tragus (the small cartilage near the ear canal). Alternatively, gently massage down the sides of your neck to ease tension. Repeat as needed for relaxation.
Mindfulness Meditation
Mindfulness helps us create a mental space between ourselves and our thoughts. Mindfulness involves focusing on the present moment, reducing cortisol levels and engaging the parasympathetic nervous system. How: Sit comfortably, focusing on your breathing. As thoughts arise, observe them without judgment and gently return your focus to your breath.
Regular Physical Activity
Consistent movement improves vagal tone, making your vagus nerve more responsive and promoting relaxation. How: Engage in activities you enjoy. Aim for around 150 minutes of moderate-intensity aerobic activity per week e.g. brisk walking, light cycling, or swimming (but don’t forget muscle-strengthening activities too!)
Alternate Nostril Breathing (Nadi Shodhana)
Breathing through alternate nostrils, one side at a time, can help balance the nervous system and stimulate the vagus nerve. How: Close your right nostril with your thumb and inhale slowly through your left nostril. Then, close your left nostril with your ring finger and release your thumb to exhale through the right nostril. Switch sides for each inhale/exhale. Repeat for 2–5 minutes, focusing on a steady,
rhythmic breath.
Learning to use your body’s relaxation system (i.e. stimulating the vagus nerve) is a simple yet effective way to restore calm. Deep breathing, cold exposure, singing, mindfulness and even an ear massage can help activate our body’s natural relaxation response. Which one are you going to try today?
Caroline Crotty BSocSc.HDip, MScPsych, MPsychSci
www.carolinecrotty.ie
Whenever I talk about alleviating stress, I generally give the warning that relaxation is not throwing yourself on the sofa with a glass of wine! Picture the scene – lying on the sofa, wine in hand, open giant-size pack of crisps or sweets balanced close-by and then you spot that the tv remote is not within your reach so if you can’t lasso it (!), rather than stand up and walk to retrieve it, you wait to ask someone to pass it to you! Well, bad news folks, this is not real relaxation. I know that taking time-out in front of the tv after a stressful day might feel like relaxation but it does little to reduce the effects of stress on our bodies.
There are several relaxation options which can help us combat the effects of stress. I find the rhythm of a run helpful and I love dancing (although I am neither a natural runner nor dancer!). Relaxation also comes in the form of walking; massage; Tai chi; meditation; yoga; progressive muscle relaxation; deep breathing or visualisation. Like everything else, relaxation is personal – please do whatever works best for you.
If you are around people all the time you may crave solitude so relaxation techniques that you can do alone might suit, giving yourself an opportunity to disconnect from everyone/thing and recharge your batteries. Explain to others in your family you need time away – teach your children and your loved ones that time alone is beneficial. If you crave company, a group relaxation class might be best but in the absence of in-person group classes, deep breathing is an effective relaxation technique for everyone (regardless of age or stage of life).
When we are anxious, we tend to take short, quick breaths. This can make us feel even more anxious so it’s a vicious circle. Deep breathing can be used whenever we feel anxious or stressed but, like every new skill, it requires practice. Once we master deep breathing, we can use it anywhere. Paying attention to our breath and breathing is the cornerstone of many relaxation practices such as yoga or meditation.
Perhaps light some aromatherapy candles or play soothing music to help create a relaxing ambiance.
Deep breathing activates your body’s relaxation response, lowering your heart rate, blood pressure and stress levels. Practice while feeling calm to become comfortable before using it when feeling stressed or anxious.
Sit comfortably with your back straight ideally rest your arms on the arm rests of your chair. Put one hand on your chest and the other on your stomach. Breathe in through your nose to a count of 4*. The hand on your stomach will move outwards as your tummy expands. The hand on your chest barely moves. Hold your breath for 1 or 2 seconds. Exhale through your mouth to a count of 6*, pushing out as much air as you can (imagine that you are blowing out candles). The hand on your stomach should move inwards as you exhale, but the hand on your chest moves very little. Pause for 1 or 2 seconds. Then repeat for a couple of minutes.
*Find a count that works well for you – it may be an inhale count of 6 and an exhale count of 8.
Practice deep breathing for a couple of minutes a couple of times a day. Over time you will find a flow that works well for you. It takes patience. If you find it a little difficult to breathe into and from your tummy while you are sitting up (remember it takes practice), perhaps try lying on your back in a comfortable place. Try putting a light book on your tummy. The book rises as you inhale and falls as you exhale. You’ll know when you’re adept because you need to concentrate less and less on your tummy. Try to incorporate it in to your daily routine. Every time I visit the bathroom or get into or out of the car I breathe deeply to help me feel relaxed and in control. But I remember when I first began calm breathing or deep breathing, it made me feel a little anxious and I know now that happens because we are changing our breathing and our system is trying to figure out what is happening!
We cannot avoid anxiety as it is part of being human and stress comes in many forms. Deep breathing is to help us stay in control of our big reactions or strong emotions. It can be used anywhere once you know how and no one knows that you’re doing it (don’t use your hands when you’re in company!).
Once you know how, incorporate calm/deep breathing into your day – simply counting as you inhale into your tummy, hold, and count as you exhale. Perhaps do this whenever you brush your teeth or hair or maybe whenever you wash your hands with soap or use hand sanitizer!!
Caroline Crotty Counselling & Psychotherapy
www.carolinecrotty.ie
Christmas is almost here! Some of us will be thrilled with this and some of us, less so. Christmas can be a time of great joy or huge stress (or both)! Christmas can be a difficult time, particularly when it is the first Christmas without a loved one or when there has been a change to the family composition. Every first is tough following a life change so aim to do things at your own pace and remember to be kind to you.
Here are some “dos and don’ts” for Christmas 2018.
Don’t overdo it and exhaust yourself – remember to make time for breaks, rest and relaxation.
Don’t try to do everything yourself – delegate and ask for help.
Don’t rush. Slow down; taste, smell, enjoy and savour every moment.
Don’t assume everyone shares your expectations for Christmas. Respect that others may not have the same plans or traditions (‘each to their own’).
Don’t drink too much alcohol. Enjoy moderation. Same goes for food – a little of what you fancy does you good.
Don’t react. When something is upsetting you, bite your tongue and come back to chat about it when you are in control.
Don’t get into debt because of Christmas. Spend within your budget. Santa loves bringing one present to each child, perhaps with a surprise!
Don’t get too distracted during the holidays by fussing, tidying, cooking etc. Be present for your loved ones.
Don’t hold grudges. People make mistakes. Forgive easily so you can enjoy Christmas in each other’s company.
Don’t stress about Christmas. It will come and go but what memories will you have?
Don’t argue with family, friends or with anyone – it’s not necessary. Discussion and debate are fine.
Don’t take things too seriously – have fun, laugh, play, smile.
Don’t expect perfection. It is not attainable. Good enough is good enough.
Do take responsibility. Whatever you do or say and how you behave – these are all within your control and are your responsibility. You are an adult, be accountable for your actions.
Do engage in activities that you enjoy with people who are easy to be with.
Do say you are sorry when you get something wrong. Own up. Apologise readily, especially to your children.
Do pay attention to your feelings. If you are not in great form, ask yourself what you can do to improve your mood and act.
Do try to disconnect as much as possible from technology and reconnect with friends and family.
Do write three things every day for which you are grateful. Count your blessings, not your problems.
Do ensure you get enough physical exercise to help you remain calm particularly at what you know will be potentially stressful times.
Do remember that although it takes two people to argue it only takes one to stop. If you are right about something, there is no need to prove someone else wrong.
Do face each day with a positive outlook. Look for the things that are right and good.
Do speak positively about and to others.
Do something today and every day this December for which your future self will thank you!
Every best wish for Christmas and beyond xxx
www.carolinecrotty.ie
Whether we call it ‘emotional wellbeing’ or ‘mental health’ a simple description is ‘feeling good about ourselves and others and coping well with life’.
Our overall health involves our mind AND our body and both are interconnected. For example, if we are anxious about something (mind), we might get an upset tummy (body) and if we are not physically well (body) it can be difficult to remain positive (mind).
Our physical and mental health impact on each other, therefore, to improve our mental health we start by caring for our body. Think of it as an investment. Every time you care for your body you are investing in your future self – you can’t do everything all at once so set little goals like increasing your exercise or cutting down on biscuits – each little goal adds up to healthy life-time changes.
Rather than seeing food as ‘bad’ or ‘off limits’, cultivate a healthier relationship with food – see it is as a lifestyle change rather than a quick-fix diet. Introduce small variations over time such as having fresh, brightly-coloured food at mealtimes. Slowly replace processed foods that have high sugar/salt content with freshly-prepared foods. Limit alcohol intake as the feel-good factor is short lived and studies show alcohol causes cancer.
Sufficient sleep keeps us feeling positive and healthy. Keep bedrooms tidy and tranquil and stick to a regular sleep and wake schedule. Reducing caffeine and alcohol intake improves sleep quality. Keep worries and anxiety out of your bed – your bed is for adult fun and slumber only. For tips see: https://carolinecrotty.ie/sleep/
Whether you buy a skipping rope or join a gym – keep moving! As with diet, small changes make big differences over time. Take the stairs instead of the escalator; park the car at the furthest point from the shop front door; if you take the bus, walk to the next stop or get off at an earlier stop. Exercise relieves stress and makes us feel good. If limited mobility, ask your health care provider for guidance.
We need a certain amount of stress to keep us functioning but we also need to learn how to relax. Calm breathing, yoga or meditation are mentally active processes that leave the body calm. Sit with closed eyes and visualise a place that makes you feel peaceful. Simply taking time to notice and appreciate what is around us can benefit our wellbeing. Read a book, listen to music, take a walk, stargaze, sing out loud, kick leaves or take a bubbly bath. Do something you enjoy (‘me time’).
Calm breathing is a relaxation technique that can be practiced when calm and used when stressed. Sit comfortably or lie down with one hand on your chest and the other on your tummy, breathe in slowly through your nose and exhale through your mouth. As you inhale, the hand on your tummy will rise as your lungs fill, the hand on your chest remains quite still. As you exhale slowly through your mouth, your tummy will fall inwards while the hand on your chest remains still. When breathing, think of calming words – ‘relax’, ‘calm’, ‘slow’ or ‘peaceful’. Concentrate on each
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