In a world full of content, advice and constant stimulation, it’s easy to think that looking after your mental health means adding more to your to-do list: more meditation, more journaling, more movement, more podcasts, more water, more information… aaahhhh the list is endless.
But often better mental health isn’t about adding. It’s about subtracting.It’s about creating space. Reducing noise.
Setting down the things that exhaust and deplete us.
I often say to people ‘your nervous system isn’t looking for more productivity, it’s looking for safety, rest and clarity’.
If you feel overwhelmed, flat or constantly behind, you might start here:
Say ‘no’ to one thing that drains you.
Create one boundary that protects your peace.
Let go of one expectation that’s no longer serving you.
Small acts of subtraction can have a powerful impact.
Not every solution comes from doing more. Sometimes, it’s found in doing less but doing it well and with intention.
You don’t have to change everything to feel better. You just have to start listening to what your mind and body are asking you to put down.
Your health deserves space.
For more tools and insights, visit carolinecrotty.ie or email Caroline on hello@carolinecrotty.ie
Informed. Uplifting. Practical. Psychology that people can use.
Looking for a speaker who can inspire and connect without clichés or corporate fluff? Caroline Crotty is a psychotherapist and public speaker based in Cork, offering talks that blend professional expertise with warmth, humour and realism. Whether speaking in a boardroom, at a staff wellbeing day or on stage at a festival, Caroline delivers practical mental health and wellbeing strategies that people actually use.
Caroline speaks on a range of topics related to mental health, emotional wellbeing and everyday resilience. All talks are rooted in psychological insight, delivered in clear, plain language and tailored for real-life relevance.
Popular topics include:
Custom talks can be created for your team or event based on your themes or priorities.
Caroline regularly speaks at:
Caroline brings something different:
To book Caroline for a talk, workshop or panel, please get in touch below. You can also request a call to discuss your needs.
Based in Cork. Available for bookings across Ireland and online.
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.
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
I was recently discussing ‘burnout,’ and the person I was speaking with mentioned that the term seems to be used far too loosely these days. He observed that people say they’re experiencing burnout when busy at work or feeling worn out after Christmas parties. This casual use of the term caught my attention because, in my practice, I use ‘burnout’ in a clinical sense. When people come to me with burnout, they’re often signed off work by their GP and face a long and challenging road to recovery. While it’s valuable that awareness of stress is increasing, it’s crucial to recognise that true clinical burnout is far more serious than general exhaustion.
Burnout is a medical and clinical condition with serious implications for mental and physical health. Clinical burnout, as defined by the World Health Organisation (WHO), is a syndrome resulting from chronic workplace stress that has not been successfully managed. It is characterised by three core features: persistent feelings of emotional and physical exhaustion, a sense of detachment or cynicism towards one’s job and a reduced ability to perform effectively. Unlike general fatigue, clinical burnout develops over time and does not simply disappear after a good night’s sleep or a short break. It requires careful attention and often structured intervention to address.
Although the term ‘burnout’ is now used rather casually to describe being overworked or tired, these experiences don’t align with the clinical definition. While the casual use of the term reflects a growing awareness of stress, it can dilute the seriousness of burnout. This overuse may make it harder for people experiencing clinical burnout to be recognised and supported. Importantly, burnout in its clinical sense is not a sign of personal weakness or failure but rather the result of systemic issues such as chronic stress, excessive workloads, lack of support and environments that fail to prioritise employee well-being.
Clinical burnout develops when workplace stress becomes unmanageable and unrelenting. It often arises in environments with excessive demands, little autonomy, inadequate support, or a mismatch between personal values and organisational culture. These factors combine over time, eroding resilience and making recovery increasingly difficult. Unlike occasional stress, which can sometimes be motivating, burnout represents a prolonged and harmful state that affects both mental and physical health.
The symptoms of burnout are far-reaching and can impact every aspect of everyday life. Emotionally, people may feel drained, irritable or even hopeless. Cognitively, people may struggle to focus or with decision-making or memory, which can add to feelings of frustration. Physically, symptoms such as chronic fatigue, headaches and sleep disturbances often emerge. Behaviourally, people may withdraw from social connections, procrastinate, or avoid responsibilities altogether. Burnout can profoundly affect relationships and self-esteem, leading to feelings of failure and disconnection from others.
Addressing burnout requires a multifaceted approach that includes both individual and systemic changes. Therapy can provide a safe space to explore the underlying issues contributing to burnout, develop coping mechanisms, and rebuild resilience. Rest and recovery are essential because burnout cannot be resolved by simply pushing through it – people need time, space, and patience to heal. Systemic workplace adjustments are often necessary, including reducing excessive demands, establishing clear boundaries, and fostering supportive environments. Self-care practices such as mindfulness, regular exercise and reconnecting with activities that bring joy can also play a crucial role in recovery.
Burnout is not a reflection of personal failure. It’s a complex response to prolonged, unrelenting stress, often shaped by factors outside of individual control. Understanding burnout means recognising its key symptoms: emotional exhaustion, detachment, and a reduced sense of accomplishment. These aren’t signs of weakness but signals from your body and mind that your current demands exceed your resources.
Addressing burnout starts with self-awareness and support. Prioritising emotional and mental health isn’t just self-care—it’s a fundamental necessity for thriving. This might mean setting boundaries, seeking workplace accommodations, or rethinking unsustainable systems in your life. However, proper recovery also requires systemic change. Organisations and communities must create environments where wellbeing is central, not optional.
If you or someone you know is experiencing burnout, reaching out to a mental health professional can provide guidance, validation and strategies for recovery. You don’t have to face it alone – healing and recovery are possible, and your well-being is worth the effort.
For further information, here’s a handy guide to an NHS booklet about Burnout
www.carolinecrotty.ie
Throughout my years of working with people from all walks of life, one truth has become abundantly clear: we are often our own harshest critics. Time and again, I meet people weighed down by self-doubt, lost in comparisons, and questioning their sense of worth. But here’s a fact I wish you would hold on to today: you are enough, exactly as you are.
We live in a world that often equates worth with achievement, appearance, or success. This can lead to the exhausting pursuit of perfection – an unattainable goal. Whether striving to be the best at work, the fittest in your gym, or the most engaging person at a party, perfectionism keeps us in a constant state of “not good enough.”
The reality is that perfection isn’t what connects us as humans. Vulnerability, authenticity and kindness are far more powerful. Allowing yourself to be imperfect not only lifts the weight of unrealistic expectations but also invites deeper connections with others who see and accept you for who you really are.
It’s natural to make mistakes. We all do. Yet, many of us cling to our failures as evidence that we’re not worthy or capable. We say all sorts of terrible things to ourselves when we get something wrong. Some mistakes have more significant consequences; however, we need to be able to accept that we are human. But what if mistakes were viewed very differently? Instead of considering them massive failures, we could reframe them as opportunities for learning. Each stumble is a step forward, a chance to grow and a reminder that you’re trying – that’s something to be proud of. Even if you don’t like the outcome – you were willing to take a chance.
One of the biggest culprits of self-doubt is comparison. Social media makes it easy to fall into the trap of comparing your life to others’ fake highlight reels. But you’re comparing your behind-the-scenes real life to someone else’s polished production. What you don’t see are their struggles, doubts and fears – people on social media well, they’re human, just like you.
Instead of measuring yourself against online personalities, turn your focus inwards. Celebrate your progress, however small, and honour your journey. It’s unique and worthy of praise. I even go so far as to say it’s worthy of feeling pride!
At the end of the day (said like Roy Keane), it’s not the number of promotions, likes, acknowledgements or accolades you receive on social media that define your sense of worth. What matters are the moments of kindness you’ve shown towards others, the resilience you’ve demonstrated in getting through the hardships in your life, and the relationships you’ve nurtured. Your worth is not tied to what you do; you are not your job; your self-worth is inherent in who you are.
If you take one thing away from this blog post – treat yourself with the kindness you’d offer a dear friend. When self-critical thoughts creep in, ask yourself, “Would I say this to someone I care about?” The answer is definitely ‘no’. You’d be so kind and supportive to someone else, so please offer yourself the same grace and support.
Here’s an exercise that I’d recommend you do every night! Write down one thing you really liked or appreciated about yourself that day. It could be as simple as “I handled a stressful situation well”, “I smiled at a stranger and made their day better”, or “I held a door open for someone, and I know they felt seen”. Over time, you’ll notice and appreciate your strengths and kindness towards others.
Remember, you are not defined by your productivity, appearance, or accolades. You are enough because of your humanity, effort and unique place in this world. The world would not be the same if you were never born or not here right now. If today feels hard, know that it’s okay to pause, breathe and just be. Tomorrow is a new day. You don’t have to be perfect; you have to be yourself.
If self-doubt feels overwhelming, consider reaching out to a therapist or counsellor or a peer support group or maybe now is the time to attend an AA or NA meeting – I suspect it might not do any harm to see what one is like! Sometimes, having someone to guide you through the noise of self-criticism can make a huge difference. You are worthy of support, joy and peace of mind. You’re also deserving of the love that you give others.
Take care of yourself!
www.carolinecrotty.ie
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.
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.
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.
“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 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!
www.carolinecrotty.ie
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.
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.
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
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.
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 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.
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.
Chronic stress can lead to cognitive decline, feelings of overwhelm, and emotional burnout.
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.
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:
If cognitive issues persist, it’s important to seek medical advice. However, most stress and hormone-related symptoms can be managed with lifestyle adjustments.
Here are some strategies to help reduce brain fog, emotional meltdowns and hormonal imbalances:
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.
However, it is important to acknowledge alcohol has a potentially harmful impact on our health. Consumption rates in Europe are notably high, with alcohol being the third leading risk factor for disease and mortality after tobacco and high blood pressure. Given its cultural significance, there may be a lack of awareness or disregard for the negative consequences of alcohol use due to its deep-rooted presence in Irish heritage.
Maintaining a healthy relationship with alcohol is vital for our overall health and well-being, considering the extensive detrimental effects that can arise from alcohol misuse.
Identifiable risk factors associated with developing problematic drinking include starting alcohol consumption at a young age, having a family history of alcohol abuse, experiencing childhood trauma, being surrounded by heavy drinkers or having ADHD. Alcohol dependence is characterised by an inability to control or stop drinking despite being aware of its negative consequences. It can manifest in various forms, ranging from occasional binge drinking to heavy daily consumption. Common signs of alcohol dependency include a loss of control over drinking, neglecting responsibilities, experiencing withdrawal symptoms,
and developing increased tolerance to alcohol.
When we consume alcohol, our bodies produce acetaldehyde, potentially damaging our DNA. Excessive alcohol consumption can lead to various physical health problems including liver disease, cardiovascular issues, and an elevated risk of developing cancer. Moreover, alcohol abuse significantly impacts mental health, contributing to depression, anxiety, and impaired cognitive function. Beyond the individual, alcohol misuse strains relationships with friends and family, hinders career prospects, poses physical risks, and increases the likelihood of legal difficulties.
If you wish to reduce your alcohol intake, it is beneficial to establish limits and practice moderation. Setting clear boundaries such as determining the number of drinks per day, can be helpful. Keeping a record of your alcohol consumption might provide helpful insights. Avoiding drinking alone, separate alcohol from grocery shopping, and being aware of triggers—identifying situations, people, or emotions that lead to excessive drinking—are important steps. Gradually reducing the number of drink-free days per week and working towards having one week free of alcohol can be helpful.
If you wish to give up alcohol, it can be useful to set a date! Remove alcohol from your home. Avoiding drinking buddies and situations involving alcohol can be helpful. Developing alternative coping strategies such as engaging in exercise or hobbies, is crucial. Seek support from friends and loved ones and participate in social activities with no alcohol.
Focus on self-care, regular exercise, sufficient sleep, stress management, and nurturing positive relationships that promote healthy lifestyle choices can help reduce reliance on alcohol.
Recognising the signs of alcohol dependency and nurturing a balanced relationship with alcohol are essential for maintaining a healthy life.
Understanding the risks of excessive drinking, setting personal limits, seeking support when needed and prioritising self-care can foster a responsible approach to alcohol consumption.
For anyone who is alcohol dependent, it is crucial to consult a GP or healthcare professional for guidance on stopping drinking. Don’t quit cold turkey. Seek professional guidance.
Alcohol and Drugs freephone 1800 459 459 or email helpline@hse.ie
For support https://www.drinkaware.ie/support-services/
www.carolinecrotty.ie
Experiencing the aftermath of a difficult business decision can be incredibly challenging. When someone close to you is struggling with regret, disappointment, or financial pressure, your empathy and support can make a meaningful difference in their ability to recover and move forward.
Empathy and Support During Business Challenges
Poor business outcomes can trigger deep feelings of regret, self-blame, and anxiety about the future. Let your loved one know that you’re there for them – not to fix things, but to listen. Being a calm, non-judgemental sounding board can ease some of the emotional weight and create space for problem-solving. Two heads really are better than one when regret feels overwhelming.
Listening without judgement is key. Allow them to express their thoughts and feelings openly whether that’s fear, frustration, or sadness. These responses are entirely normal. In the middle of such emotional intensity, decision-making can feel clouded, and people often fixate on what went wrong rather than what’s possible now.
Why Regret Happens in Business and How to Cope
Regret typically stems from disappointment with how a situation turned out especially if the individual had high hopes or felt personally responsible. The mind can quickly become stuck in “what ifs” and “I should have” spirals, which are emotionally draining and rarely productive.
Try to help reframe the narrative – mistakes and setbacks are an inevitable part of life, particularly in business. Remind your loved one that their worth is not tied to one decision or outcome. Regret can be a sign of reflection, not failure. Encourage acceptance of what’s happened, while gently steering focus towards the future. What now? What next?
Encouraging Self-Care and Stress Relief After Business Failure
This kind of stress takes a toll, both physically and emotionally. Encourage your loved one to keep their routines going: gentle exercise, balanced meals, rest, and connection with others. These small acts of self-care can significantly reduce anxiety and restore some equilibrium.
When they’ve had a chance to talk it through, help them shift towards solutions. You could brainstorm practical steps to mitigate the impact of the decision, explore alternative income streams, or think about future career opportunities. Some of the best ideas are born from moments of crisis.
Seeking Expert Guidance and Setting Concrete Goals
If the decision has legal, financial, or operational consequences, suggest speaking with a financial advisor, mentor, or legal professional. Getting an informed second opinion can relieve pressure and create clearer next steps.
Having a simple, written plan for the short and long term can also help restore a sense of direction. Setting achievable goals, even small ones, provides a sense of agency and momentum.
Learning from Business Mistakes for Personal Growth
Once the initial distress has passed, you might gently invite some reflection. What have they learned? What would they do differently next time? This process should be gentle and future-facing and not another opportunity for them to punish themselves.
Mistakes do not define someone’s intelligence, ability or future success. Setbacks are not the opposite of progress – they actually a part of it.
Every person’s recovery will look different. What works for one might not work for another, and that’s okay. Holding a long-term view and encouraging forward motion at their pace is the most helpful thing you can do.
Forward-facing is key.
www.carolinecrotty.ie
Stress and anxiety are natural elements of life, but learning how to reduce stress and anxiety can significantly improve our wellbeing. Fortunately, there are evidence-backed techniques that empower you to take control of your emotional and mental health.
Mindfulness is a powerful technique that involves focusing our attention on the present moment, maintaining an awareness of thoughts, feelings, and environment through a compassionate and accepting lens. Originating in Buddhist meditation, secular mindfulness practice is now mainstream. Numerous studies demonstrate its effectiveness in reducing stress and anxiety. By cultivating mindfulness, we can develop an increased awareness of our thoughts and feelings, allowing us to respond to stressors more clearly and calmly. We might begin by paying attention to whatever is around us by looking at the sky, the colours of leaves, feeling our feet on the ground while noticing our breath – that is being present and mindful, and we can do it wherever and whenever.
Physical exercise is a game-changer. Keep moving – as long as your body allows – regardless of age. Engaging in regular physical exercise is beneficial for our physical and mental health. Exercise releases endorphins, natural mood-boosting chemicals. It also reduces stress hormones and improves sleep, all contributing to a decrease in stress and anxiety levels. Aim for at least 30 minutes of moderate-intensity exercise on most weekdays.
A healthy lifestyle plays a crucial role in managing stress and anxiety. Ensure you get enough sleep and prioritise a balanced diet with nutrient-rich foods. Limit the intake of caffeine and alcohol, which can contribute to anxiety symptoms. Stay hydrated with water. Additionally, practising good time management and setting realistic goals can reduce feelings of overwhelm and stress. You might find the guide to better sleep helpful.
Social support is essential for coping with stress and anxiety. Loneliness can impact health and wellbeing. Cultivate strong relationships with friends, family, or support groups who can provide understanding, empathy and encouragement. Research suggests that having a reliable support network can buffer the adverse effects of stress and enhance our overall wellbeing. Join a group if you feel isolated. Phone the Samaritans any time, day or night, on 116123 (no charge from mobile or landline).
Cognitive-behavioural therapy (CBT) is a well-established, evidence-based approach to managing stress and anxiety. CBT helps identify and challenge negative thought patterns and replace them with more realistic and helpful thoughts. Reframing our perceptions and beliefs can reduce anxiety and improve our ability to cope with stressors. Courses can be found at: CCI Health Self-Help Resources.
Engaging in self-care activities is crucial for stress management. Make time for activities that bring you joy and relaxation, such as hobbies, reading, listening to music, or spending time in nature. Setting aside regular periods for self-care helps replenish our energy, promotes emotional wellbeing, and reduces the impact of stressors. There are some self-care tips here.
Finally, reducing stress and anxiety is possible through evidence-based strategies. We can take proactive steps towards improving our mental wellbeing by incorporating mindfulness, exercise, healthy lifestyle choices, social support, cognitive-behavioural techniques, and self-care activities into our daily routines. It is vital to tailor these to your individual needs (cut your cloth according to your measure) and consult a mental health professional if you require additional support.
Caroline Crotty, Cork city-based Counsellor & Psychotherapist
www.carolinecrotty.ie
hello@carolinecrotty.ie
Our physical health and mental health are inextricably linked, with one impacting the other in a circular relationship. When feeling physically unwell, we might not feel very happy. When feeling anxious or overwhelmed, we might not feel physically well.
We can take measures to safeguard and boost our mental health. It can feel difficult and effortful, but the payoff is worth it. Prioritise your well-being to get the best out of your life.
Start Today!
Planning is fantastic, but starting today with something is far better than postponing until the time is just right! An imperfect something is better than a perfect nothing!
Exercise
Move for 20 minutes by marching on the spot, touching your elbows to the opposite knee, dance or follow an online class from the comfort of your home. If 20 minutes is too much, set a timer for 5 minutes, leave the house and as soon as the alarm goes off, turn around and come home – that’s a 10-minute walk and a wonderful starting point. 30 mins of moderate exercise most days can reduce stress, improve your mood, and boost self-esteem.
Screen-Free Time
Mobile phones are an intrinsic part of our lives. When prioritising mental health, schedule daily screen-free time. We do not benefit from being constantly distracted from ourselves. Spending time alone with our thoughts is beneficial. Our brains need downtime, ideally in nature, which can improve our focus. Even looking at and admiring trees is calming for humans because nature is therapeutic!
Social Connections
Just as important as spending time alone with our thoughts, forging social connections is beneficial for our mental health. It might be a little more difficult as we age to find new friends but reach out to others. Contact family members and friends, meet people, become involved in your community, join clubs/groups that interest you or volunteer.
Mindfulness
Mindfulness is not about having a full mind but is more about being present and engaged in the current moment. Mindfulness can help reduce stress and improve focus and feelings of wellbeing. Spend a few minutes every day, focusing on your breath and breathing. While walking, pay attention to your body and the sound of your steps on the ground. When someone speaks, listen and hear what they’re saying. There are several ways to develop mindfulness or join a yoga, or mindfulness class
Self-Care
Make a list of things that you enjoy doing or that you used to enjoy when you were younger. Prioritise doing something from that list (whatever you enjoy) as part of self-care practice even if only for ten minutes every day e.g. reading, walking, music, drawing, gardening. If you are a parent, by doing what you enjoy you teach your children the importance of self-care – you are their role model.
Seek Help
Ask your GP for a list of supports. Alternatively, phone 1800111888 anytime day or night and you’ll be sign-posted to Irish mental health support services.
Gratitude
Most of us never miss what we have until it’s gone, including people. Developing gratitude
can improve our mood, reduce stress, and increase positive feelings. Write three things
every day for which you are grateful, regardless of how small or insignificant. That keeps our focus on the positives regardless of how tough the day is.
In summary, move your body, have screen-free time, spend time in nature, forge social
connections, seek help, and practice gratitude and mindfulness. The benefits of prioritising your mental health outweigh the effort. Something done is better than a perfect nothing so why not do something to mind your mental health today!
www.carolinecrotty.ie
I’ve been thinking about how I ‘mind’ myself. There are a few things that I am consistent with such as allowing sufficient time for sleep, regularly drinking water, bringing fruit and nuts for snacking (which often stops me buying crisps or chocolate). Walking around the block in between appointments means I regularly stand up, move and leave the office even if only for short bursts. I wear clothes and footwear that are comfortable rather than ever looking dressy and I listen to loud music that I love. I try to only have one morning coffee and I take a long evening walk.
But what is self-care? In my experience, it can include anything that benefits our wellbeing, that helps us feel good and keeps us healthy and resilient. Life has ups and downs and caring for ourselves in the okay times helps us to cope when not-so-okay times arrive.
Self-care is unique to each individual. What forms part of my self-care routine may not suit the next person. You might need quiet time away from people and I might need to be in the middle of chatty company. I may need to slow down while you might need to speed up!
After reading this, perhaps write a plan of action for your daily/weekly self-care routine. It’s not a to-do list it is an aspirational goals list. We might not get to do everything every day, but we can always do some. There is no bad feeling if we don’t do everything! Sometimes I eat crisps and chocolate and have two coffees or don’t get out for a long walk and that’s just the way life is!
We can divide our self-care routine into various different areas as follows:
Move more. Hydrate. Have a bubbly bath. Light candles. Stretch. Sleep at night time, rest when necessary, eat nourishing foods keeping ultra-processed foods to a minimum. Care for your body. Slow down your breath.
Learn to say ‘no’. Be aware of emotions and reactions. Journal. Develop gratitude for the simple things in your day-to-day life. Identify emotional triggers. Be responsible for actions. Accept yourself. Challenge unhelpful thoughts and reactions.
Make time to connect. Build relationships with caring people. Ask for help when needed. Meet people to engage in activities outside of work/home. Meet real people in real time. Reduce screen time.
Spend time alone. Connect with yourself and the universe. Whether or not you are religious, examine the values and beliefs that guide you.
Exercise mindfulness, acceptance, self-compassion, creativity. Fuel your mind (e.g. writing, movies, reading, puzzles). Cardio is a great brain protector! Mistakes are part of being human, learn how to let yourself off the hook! Watch your self-talk. Rid yourself of your mental ‘mind bully’. Solve problems that cause you worry or stress.
Spend time in nature. Live and work in an uncluttered, relaxing environment. Wear comfy, clean clothes. Recycle. Minimise waste. Enjoy your surroundings.
Be conscious and responsible with finances. Prioritise debt (especially credit card). Be mindful about purchases and spending. Determine needs-vs-wants. Consciously spend and save.
Leave work at work. Log off and stay logged off until your next workday or shift begins. Value your time. Have clear boundaries with your work time. Have meetings outdoors whenever possible. Value your role. Say no and explain why. Enjoy doing your best. Take breaks away from your desk.
Please note: The above will not suit everyone. If you are living with a chronic health condition, walking fast for example may not be an option. These are simply some suggestions. Whenever you think of something you enjoy, that nurtures you, add that to your self-care list.
Self-care looks different for everyone, and having the right supports can make it easier to maintain good habits and wellbeing. Caroline Crotty is a counsellor and psychotherapist based in Cork city. In addition to her clinical work, Caroline delivers talks, workshops, and corporate wellbeing programmes that focus on self-care, stress management and emotional wellbeing. She works with individuals, schools and companies to promote mental health and resilience. If you would like to organise a talk or wellbeing training for your group or workplace, get in contact here.
Choose whatever improves your mood and make that your priority – mind you – please!
What self-care practice can you incorporate into your day today?
www.carolinecrotty.ie
Now that we are in May 2020, whether we are cocooning or shielding, working or not, trying to be a teacher to our children or living alone, regardless of our current circumstances it is reasonable to say we are all somehow affected by Covid-19.
Stay connected. Even when we are living on our own, relationships are key to feeling in control. Connection with others will help us get through this difficult time. Reach out to organisations that provide telephone listening services if you do not have someone in your life to contact. Knowing that someone is at the end of the phone is comforting.
We feel good when we know we are helping others. Reach out and connect with people particularly those living alone. Family members are often the last to know when someone is lonely or struggling. A regular phone-call might be all someone needs to feel less afraid. “Hello, how are you?” those four words connect us.
Avoid information saturation. We do not need constant Corona updates. Decide what information you need, from what source and stick with that. Be disciplined with your day. The constant stream of information can drain our mental and emotional resources. We might have a radio on in the kitchen, a tv sounding in another room, whilst talking on our mobile. Sit with silence every now and then.
It is beneficial for our minds to give whatever we are doing our full attention. Focus on the task in hand. Look for whatever brings joy – admiring flowers, bird song, cloud formations, reading fiction etc. When we focus our attention, we quieten and gain control over our thoughts. Stop running on autopilot. Become conscious of all actions. Being mindful helps us keep our thoughts in -the present and not in the anxious-uncertain-future or the regret-filled-past.
To remain calm while Covid-19 is our new reality have structure and routine. Have a daily plan which includes exercise, self-care, social time/connection, meals, breaks, reading, prayer… whatever plan you make, try to adhere to it. Go to and get out of bed at set times. Shower. Get your day off to a good start by dressing well. When we feel we look good, we feel good. It does not matter whether anyone sees you, you see you. Try not to worry if it is difficult to sleep the whole night through, rest and relaxation are beneficial. If you cannot sleep on a persistent basis, firstly chat with your pharmacist who might have suggestions but please seek help.
Challenge your brain. Keep your mind active. Text or brush your teeth with your non-dominant hand. Do puzzles/jigsaws. Try something demanding and keep those cogs turning! Perhaps do a free online course like those on alison.com or coursera.org
Never underestimate the importance of water for brain function. Being hydrated helps: lubricate joints; flush waste products; prevent digestive difficulties; keep temperature regulated; boost exercise performance; promote kidney health; deliver nutrients to cells; prevent infections; keep skin supple; improve sleep quality, cognition and overall mood. By drinking more water than you are losing, you are helping your heart do its job. Stay hydrated by sipping water throughout the day.
Spring is here. Summer is on the way.
www.carolinecrotty.ie
Caroline Crotty Counselling & Psychotherapy Limited - 636306 - Suite 7, Block A, South Terrace Medical Centre, Infirmary Road, Cork T12 WF40
Copyright 2021 Caroline Crotty. All rights reserved. Website by 
