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
We all have a limit. In my experience, we can be pushed to that limit emotionally when life’s challenges start to pile up (rather like bricks in Jenga) when issues or challenges pile up, one on top of the other.
Life is messy, cruel and unfair. Terrible things happen to lovely people, but when we don’t tackle our problems as they arrive and if we keep them secret, it can lead to feeling worse in the long run. Try talking about whatever is on your mind with someone you trust in confidence. When we prioritise our mental health all the time, then we potentially avert challenges in the long run.
Ensuring that we safeguard our mental health is as important as looking after our physical health. Whether we are dealing with stress, anxiety, depression or feeling tired and flat emotionally, there are strategies we can use to improve how we feel.
Some evidence-based approaches to help cope with difficult times are:
In conclusion, there are many evidence-based strategies that can help improve mental health and well-being. Practicing mindfulness, exercise regularly, getting enough sleep, eating a balanced diet, connecting with others, challenging negative thoughts, and practicing self-care are effective ways to cope with stress, anxiety, or depression and to improve your mood generally. If you are struggling with mental health issues, it is important to seek professional help from a qualified mental health professional.
Help is at hand – here are some mental health supports (27.02.2024)
www.carolinecrotty.ie
Time is a precious resource in limited supply. No matter how often we wish for more time, only seven days a week remain! Time management is a critical skill that can significantly impact our personal and professional lives. Good time management can help us accomplish more, reduce stress, and improve our overall quality of life.
Planners/Calendars
An effective time management tool is using a planner or calendar. Write/enter all appointments, deadlines, and tasks to keep them in one place. This ensures you won’t forget anything important. Use your daily planner to set goals and track progress. Sleep, nutrition, exercise, and friends/family time can be scheduled too.
Set Priorities
The first step in effective time management is setting priorities. Determine what tasks are most important and which can wait. Complete high-priority tasks first (i.e. urgent and important tasks) and then move to lower-priority ones. This will help keep you on track and ensure you are making progress on critical tasks.
Break Tasks into Smaller Pieces
Big tasks can seem overwhelming, which can lead to procrastination. To avoid this, break big tasks into smaller, more manageable pieces. This can help you make progress on a task without becoming overwhelmed. When tasks are overwhelming, give maximum effort for 15-30-minute intervals to help avoid procrastination. Getting something done will make the task appear less daunting, which can help keep you motivated.
Avoid multitasking
Although tempting, there are more effective ways of managing time than multitasking because trying to do too many things simultaneously can decrease productivity and increase stress. It’s better to focus on one task at a time and complete it before moving on to the next task. This approach can help you maintain concentration.
Learn to Say No
Saying “yes” can mean taking on more than you can handle. Saying “no” can be difficult but essential for effective time management. Before agreeing to any request, ask yourself if it aligns with your priorities or if it is something that you can/want to do – if it doesn’t, then politely decline. Say “I’ll get back to you about that” if you are inclined to blurt out a “yes” without thinking!
Take Breaks
Working for long periods without a break makes us less productive. It may seem counterintuitive to take breaks, but taking regular breaks helps us recharge and refocus. Use breaks to do something that relaxes and energises you, such as going for a walk or listening to music.
Delegate
Delegating tasks to others better suited to handle them can free up your time and help you focus on tasks only you can do. Before you delegate a task, make sure the person you’re delegating to has the necessary skills and resources and is clear about what is needed of them.
Set Achievable Goals
Setting goals is an essential part of effective time management. Don’t set yourself up for failure by setting goals that are too ambitious or unrealistic. Instead, set challenging but achievable goals and work hard to reach them.
In conclusion, effective time management is essential for accomplishing more, reducing stress, and improving overall quality of life. Make the most of limited time by setting priorities, using a planner, breaking tasks into smaller pieces, avoiding multitasking, learning to say no, taking breaks, delegating tasks, and setting realistic goals. It’s a skill that can be learned – be patient with yourself while you learn to say ‘no’!
Alcohol consumption is entrenched in Irish culture. We drink to celebrate and to grieve. It’s not just one or two drinks on occasion – we are binge drinkers. Children follow in the footsteps of their elders because parents are their children’s role models. When parents are tolerant of drunkenness, it’s normalised for children. When parents provide alcohol to their adolescents, those youngsters are at increased risk of alcohol-related harm and alcohol dependency later in life.
Alcohol is intertwined with Irish life. Although we know cigarettes are unhealthy, alcohol is not advertised as detrimental to our well-being – possibly because alcohol forms part of our societal and cultural norms. Alcohol is a psychoactive substance with dependence-producing properties, but it’s socially acceptable and legal. The drinks industry is central to the Irish economy – but at what human cost? I find it ironic that Diageo runs Irish alcohol awareness campaigns.
Alcohol causes harm, from Accident and Emergency hospital visits to alcohol-related deaths. Alcohol leads us to say and do things we would never say or do sober. It causes us to engage in risky sexual behaviours, to put ourselves in danger and make dodgy decisions. Alcohol dulls our memory and is linked with heart and liver disease, osteoporosis, high blood pressure, poor sleep, anxiety, and depression. Alcohol is linked with several cancers, including mouth, breast, bowel and throat.
Reducing the amount of alcohol we drink could reduce the risk of alcohol-related cancers. It doesn’t matter what we drink, alcohol causes the damage.
Consider giving your body a break. We do not need alcohol to function or to relax. We do not need alcohol to be sociable, to make us more interesting or to help us sleep. If you do, it’s time to rethink your habits. Cutting down means avoiding hangovers, saving money, getting a great night’s sleep, lowering the risk of stroke or heart disease, and improving overall mental and physical health.
Rethink your relationship with the demon drink.
If you need support to change, help is available – reach out.
www.carolinecrotty.ie
There is much theoretical debate about the separation of mind-body. My understanding is that our minds provide our individual subjective experiences – our thoughts, feelings, memories or consciousness. Our minds and bodies are not separate entities as (put simplistically) our brains note what is going on in our bodies and watch out for changes in posture, heart rate, breathing, or muscle tension for example.
How we experience an event can depend on our appraisal of the situation. For example – although this is extreme, imagine that I jump from a diving board into a swimming pool, my brain can sense that my body is falling. I feel excited. Versus the scene where I accidentally fall from a diving board, the pool is empty; my brain senses that my body is falling, however, it’s an entirely different emotional experience. Our brains are involved in what’s going on in our bodies but our thoughts and appraisals determine our feelings.
When we consciously tell ourselves that we are excited about something rather than fearful it can change how we feel. We can trick ourselves into believing that we are excited (when otherwise we might say we are afraid). Our body and brain do not necessarily separate fear and excitement, and the conscious thoughts we use to describe feelings to ourselves can change our experience.
That mind-body connection is very evident when we are on rollercoaster rides, bungee jumps or watch horror films because we are provided with an enjoyable fear response! My level of fear may not match yours. Or pain, while it’s not an emotion, is something that we all subjectively experience, but no one can tell us how much pain we experience. Neither do people experience pain in the same way. I find the 1-10 pain-scale impossible to complete because I might think a pain is a full 10 until an 11 strikes! Or my 10 is your 5! I’m mentioning this is because our thoughts impact how we feel and we each feel a little differently and have different thoughts. You might say you’re feeling stressed or excited or afraid or that you’re in pain but it may not be the same experience for the next person.
What we do with our bodies impacts our feelings. Sleep, hydrate, regularly eat healthy and nutritious food, exercise (cardio and weight-bearing), stretch, breathe deeply, and when you care for your body, you have the added bonus of potentially safeguarding your emotional health. Our mind-body or brain/thoughts, feelings/emotions are interlinked.
Humans experience stress. Sometimes we ignore stressors and put the head down and keep going! Perhaps we might pretend to ourselves that we are not in financial debt or that our partners are absent but our bodies might give us a warning sign such as a migraine, upset stomach, sore neck or back etc. When we pay attention to our feelings and to our emotions, it can help us deal with the source of sadness, stress or anxiety. We can make a plan of action to tackle whatever is causing us to feel subpar. Connection is vital to our wellbeing so joining a group to be in the company of others if life is solitary is very helpful. Here’s a link to some meet-up groups I found on Google (and I can’t recommend this – just information-sharing!)
Create a healthy mindset. Set aside time every day or at least every second day to focus on something important to you – take action! You are important. You deserve care. Mind yourself. For a healthy mind – mind your body. Journal to keep track of whatever helps improve your mood and use that list as a reminder when you need a pick-me-up. Make time to do things that you enjoy. Connect with others, seek social support, accept you and accept change. Life is not static. Keep perspective. Reassure yourself you’re doing your best.
Your thoughts impact your feelings – watch those thoughts!
Feed your mind as well as your body. Make a plan of action to tackle worries and overcome whatever is thwarting your efforts to positively sync your mind-body so you can feel good physically, emotionally, mentally etc.
When struggling emotionally, self-care can prove difficult. No one knows how you feel just by looking at you so be open with your GP who can advise and might be able to refer you for free counselling via CIPC (Counselling in Primary Care) if you’ve a medical card. Alternatively, contact www.mymind.org which provides low-cost counselling throughout Ireland. Talking therapy such as counselling or psychotherapy whether online or virtual or face to face can help give you perspective on self-doubt, limiting beliefs, upsetting thoughts and help motivate you towards achieving what you want in your life.
www.carolinecrotty.ie
It is important to keep in mind that someone can appear to have a lovely life, wife / husband, children, friends, home etc. and experience depression. You cannot tell someone’s emotional state simply by looking. Depression can affect anyone in any walk of life. So how can we support someone experiencing depression?
Rather than avoid someone because you know they are depressed, please reach out. Be mindful not to pester, instead, let your loved one know you are offering your support. It can be nice to simply sit with the person, regardless of whether they are crying or talking, and tell them how important they are to you. Ask how you can help and listen to the answer.
Encourage outside supports such as talking to the GP, practice nurse, counsellor, psychotherapist etc and you can offer to help select one or to drive your loved one to their first appointment.
There are also social supports such as www.grow.ie www.aware.ie and online supports from www.samaritans.org www.turn2me.org
Be careful what you say so that your loved one doesn’t feel more isolated. Please do not say “cheer up” or “concentrate on the positives” or “snap out of it” because they would already have done that if they could! Passing comments like this can sound as though it is a choice to be depressed and that is insulting.
Listening rather than advising is key. Disagreeing with someone’s thoughts and feelings is unhelpful. Acknowledge your loved one’s feelings but do not try to fix their problems. Instead ask “what can we do to help you feel better?”
Perhaps it might be a kind gesture to drop round some nice food. It can feel impossible to muster up the enthusiasm to cook when experiencing depression. Sending a text can be a way to let someone know that you’re thinking about them without being intrusive or post a simple greeting card. Let them know that you and your offer to meet remains open for whenever they are ready.
It is important to keep in friendly contact with others when experiencing depression. Support exercise and social occasions by offering to accompany your loved one. Be encouraging and positive (rather than nagging or coercive).
Don’t pass judgement and suggest that someone is “too sensitive” as depression is not a personality flaw. If you see your loved one having a good day or laughing it doesn’t mean the depression is gone so be very patient.
It is important to keep in mind that we cannot change anyone except ourselves. We can encourage and support and love our friends and family members experiencing depression, however, we cannot make them better. Neither are we responsible for someone else’s recovery.
If your loved one is in danger of suicide call 911 or take them to an emergency room (A&E Department). The Samaritans has a freephone number 116123 available 24 hours a day 7 days a week.
If you are trying to help someone who is experiencing depression it can be tiring. Please take time out for yourself to exercise or prepare meals. Ensure you are sleeping well and make time to relax. Don’t be afraid to ask for help when you need it. Care for yourself so that you can provide the best care for others. You cannot pour from an empty cup!
www.carolinecrotty.ie
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
“The evenings are getting longer” – we often hear this phrase but we still don’t have any extra time in the day! Although we have fewer hours of daylight, we needn’t feel sad or anxious about winter approaching. October brings Halloween and a bank holiday weekend for jazzing in Cork! Seasons change and with autumn we have the most amazing colours on our trees and we have leaves to kick. To date, here in Ireland, we have had wonderfully warm temperatures so there is no excuse for us not spending time outdoors! It is true that we have fewer daylight hours and the evenings can seem longer particularly if we spend more time indoors.
Here are a few tips to help you make the most of this month and beat the autumn blues.
Every morning remind yourself that each new day is a new beginning, something to be happy and grateful for (regardless of what is going on in our lives we are alive).
Get as much sunlight as possible. Spend time outdoors as often as possible.
Plan a break: a day trip, spa break, holiday, a night out, a hurling/football match, concert etc – it is good to have something to look forward to.
Develop gratitude for what you have.
Exercise outdoors in daylight hours. Exercise that gets your heart rate up and gets you sweating is good for your mental and physical health.
Hug more. Hugs are healing and release pain-reducing hormones. If there is no human to hug, then invest in a pet.
Make a conscious effort not to spend time in front of any screen (tv, phone, laptop, ipad etc). Reduce your overall screen time and instead, do something productive: knit, crochet, read a book (the old-fashioned paper kind!), write a letter to someone you love, post some cards, pick up the phone to a friend, visit an elderly neighbour, add a friend to your walk!
Declutter. Tidy your house and make your bedroom cosy so that you enjoy spending time there.
Be kind to yourself. Soak your feet in Epsom salts, have a massage, get a manicure, buy a magazine or scented candle –treat yourself to something nice.
Get to the beach. Although it may be cold, wet and grey, the sea is fabulous to admire, whether you sit in your car and watch the waves or perhaps you might brave it and go for a walk on the beach – it will blow the cobwebs away!
Be mindful of your alcohol intake this October.
Get sufficient sleep. If you’re in need of a few sleeping tips see sleep
Improve your diet and eat foods that are in season. Make a big pot of veggie soup. Keep yourself hydrated with water. Make a conscious effort to eat well. Take supplements that your pharmacist recommends and check your vitamin D levels with your GP by having regular bloods done.
Do a hobby course in your local secondary school or college.
Start a book club or a dinner club and make it about meeting people not about having the best food or the tidiest house!
Get creative. Paint, dance, listen to music or learn how to play an instrument.
Don’t drink coffee to give you a pick-me-up, get to bed early instead. Energy makes energy – the more you do the better you’ll feel!
Remind yourself of good times that you have had. Reminisce. There is no one else in the world like you. You are unique. You are as good as (but not better than!) the next person.
Develop an ability to glance at your mistakes but stare at your achievements!
Breathe deeply at various times throughout the day and simply pay attention to your breath – spending time alone is beneficial for your emotional and physical health.
Talk to someone you trust and offload your problems and worries. A therapist (counsellor or psychotherapist) can help you get through difficult times and reassure you that you’re not alone. Consider chatting with a therapist who provides CBT (cognitive behavioural therapy) particularly if you find that your thinking is negative or unhelpful so that you can learn to become more self-kind or self-compassionate this October.
www.carolinecrotty.ie
People talk about “mental health” when they often mean “mental ill-health” or “mental-illness”. We all have ‘mental health’, just as we have ‘physical health’ and it changes throughout our life-time and even over the course of the day. Please care for, safeguard and protect your mental health because it is precious. The more you protect and look after it, the better able you will be to deal with life’s curveballs. Here are some reminders to help protect your mental health:
“Mind your body to mind your mind”. Eat well and regularly. Include natural foods. Increase intake of fruit, vegetables, wholegrains, nuts, beans and live yogurt. Include protein and fatty acids (oily fish, almonds, avocados etc). Avoid alcohol, trans fats, caffeine and high-sugar and processed foods. Cook your own meals. Stay hydrated with water.
Get your sleeping pattern in order. Ensure you get sufficient, good quality, uninterrupted sleep.
Exercise, movement, physical activity – we all know what we should be doing but there’s a big divide between knowledge and behaviour! Decide to move more and do it! Start small and build over time. Baby steps in the right direction are better than no steps! Celebrating those steps can help keep you motivated. Use the stairs, dance or go for a walk. I have a fridge magnet that says “housework won’t kill you but why take the risk” but one way to increase your movement is to do physical chores around the house like hoovering, dusting or cleaning windows. Being physically active helps you feel good and is great for your emotional wellbeing.
Set realistic goals – short, medium and long term. Acknowledge each achievement. Keep focused on the future – the best of life has yet to come.
Do things that you enjoy doing – gardening, painting, baking etc. Be creative when you can.
Give. This can be something small like holding open a door, saluting someone, making eye contact and smiling. Give your time by volunteering or give your energy by doing something nice for others – giving makes us feel good.
Always be kind. Kindness is the universal language. When we help others feel good we feel good.
Try to spot the good things in life and be grateful. Gratitude safeguards our mental health.
Spend time with people that are easy to be with.
Learn to say “no”.
Meet someone for a coffee or for a walk and a chat.
Join a club or start a club. We need social connections.
Stop being too busy to do the things you love and make the time.
Give yourself a break from technology and this includes the tv! Do something practical like read a book, bake, colour, draw, chat, get outside in nature, journal about your day, take a bubbly bath – there are so many things to do instead of being plonked in front of the tv.
Do something outside of your comfort zone, outside of your usual routine. When you feel discomfort in a safe environment/setting, remind yourself that it’s healthy and good.
Stop comparing.
Accept yourself as you are. You’re perfect. There is only one of you.
Be gentle with yourself when things go wrong. Praise you when things go right.
Learn how to relax and live with stress. Take up yoga or Tai-Chi, read a magazine, play with your children or a pet, listen to great music, sing out loud, write poetry, stand outdoors and admire the trees or the skyline.
Take time alone for yourself by yourself every day. I sit in my car when I return from work before I enter my house so that I leave work outside my home.
Smile. It brightens up those around you and also your face!
Learn how to control your breath. Breathe in slowly through your nose, hold for a couple of seconds, then exhale slowly through your mouth. Breathe into your tummy rather than into your upper chest. Do this for a couple of minutes a couple of times a day. We all have to take bathroom breaks so why not breathe slowly and deeply every time you’re in the bathroom or when you wash your hands or turn on the kettle. There are opportunities for calm breathine but you must be disciplined! You’re worth the effort!
Get help. If you need it, ask for it. No one needs to face a problem on their own. We are better when we work together.
Find someone with whom you can talk about your issues or difficulties. If that person is a professional such as a counsellor, doctor, psychotherapist, psychologist, you can rest assured that whatever you say will be kept confidential.
www.carolinecrotty.ie
Just as we know how important good quality natural food is for our bodies, it is important that we acknowledge how important sleep is for our overall health and wellbeing.
It is likely that each of us will have difficulty sleeping at some point in our lives. Not getting enough sleep or having disrupted sleep is very common. At any given time, about one third of adults are experiencing sleep difficulties i.e. trouble falling asleep, waking during the night or waking too early.
Good sleep is characterised by appropriate timing, sufficient duration, high quality, regularity and alertness during waking hours. There are several repercussions of insufficient or interrupted sleep which include memory impairment, increased risk of accidents, cognitive deficits and increased BMI. Yes, sleep quality can cause weight gain! When we are sleep deprived, we even find it hard to make simple decisions and we are certainly not in the best mood!
As well as being implicated in complex cardiovascular and mood disorders, the quality and quantity of sleep that an individual gets determines the risk of developing metabolic or immune system disorders. Sleep helps our brains and bodies recover and promotes both physical and psychological wellbeing.
Sleep is not optional – it is vital for optimum health and wellness.
The amount of sleep we need is very individual – teenagers can need 8-10 hours while adults over 25 years need 7-9 hours per night. At times we will need more e.g. pregnancy, post-operative or recuperating from illness. When our sleep is interrupted by newborns for example we must catch up on sleep when we can. We can also have sleepless nights due to illnesses and discomfort. Sleep is very individual but as an adult over 25 years aim to for a minimum of 7 hours every night.
Sleep is an essential component of physical and mental health as well as general wellbeing.
If you have difficulties with sleep, reassure yourself your sleeping pattern will soon be regularised.
Follow a nightly routine.
As part of that routine, consider burning a lavender candle; listening to relaxing music; practicing calm breathing or writing a gratitude list.
Have specific times for going to bed and for waking up.
Avoid staying up late and sleeping in late (even on weekends or days off).
Get sufficient sunlight every day.
Keep bedrooms tidy and dimly lit.
Avoid naps in the late afternoon or for longer than 20 mins.
Avoid screens and bright lights at night including TV, laptop or handheld electronic devices because they wake us up and can stop the hormone melatonin which helps us sleep.
Alcohol and cigarettes negatively affect sleep.
If you wake at night, resist the urge to check the time, instead, reassure yourself that you will catch up on sleep another night.
Wear bed-socks to keep you warm while you sleep.
Keep bedroom temperatures neither too hot nor too cold.
Exercise during the day but not too late into the night.
Beds are for adult fun and sleep and not for worrying, watching tv, eating, etc.
Don’t eat too late but don’t go to bed hungry.
Avoid caffeine after lunch or completely if possible.
If you are having difficulty with your sleep routine, or if you find yourself lying in bed at night with your brain trying to find different issues for you to worry about, then please talk to someone. Help is at hand – reach out and ask.
www.carolinecrotty.ie
Anxiety is as natural as breathing! Although we often view it as negative, anxiety is not all bad – it helps keep us motivated and focused, it changes our behaviour in a productive way i.e. look how anxiety gets us going when we are nearing an assignment or work deadline!
However, if you are wasting time thinking about worst case scenarios or catastrophising – here are 20 top-tips to help alleviate those anxious feelings:
www.carolinecrotty.ie
A friend of mine recently said she felt like her head was so full, it felt empty. That can be a warning sign of burnout i.e. feeling overwhelmed with an inability to take in any new information. Burnout is real. It is not simply feeling tired or having a bad day and it is not enough just to take a few days of annual leave to recover and recharge the batteries.
Burnout doesn’t happen overnight – there can be a slow build-up with several warning signs.
Things to watch out for are feeling exhausted and drained (mentally and physically); having a more or less constant feeling of dread; not falling asleep easily or having interrupted sleep; forgetfulness; nausea; fuzzy head; not being able to focus or concentrate; everything that you would associate with stress you can associate with burnout like headaches, heart palpitations, quickened breath, feeling dizzy or disjointed or maybe even fainting; regularly fighting infections (illnesses) because your system is depleted, being on edge and snappy, feeling guilty when there is no need, feeling trapped and begrudging your employers because you feel overextended or taken for granted.
Burnout is a state of emotional, mental and physical exhaustion. It is caused by prolonged, chronic and excessive stress.
Burnout can result in a loss of energy, motivation or enthusiasm, feeling overwhelmed, useless, cynical, detached or resentful, emotionally or physically drained and unable to undertake usual tasks or having zero sense of accomplishment from the usual things that you do.
It is hard to feel good about yourself if you’re heading towards burnout or if you are in it and thus our emotional health suffers. When someone says to you that you need to take it easy or you’ll burn out – please pay attention!
Common Work Stressors include being micromanaged with little control or little supervision with no supports; changes including new staff or systems; working crazy hours without downtime; difficult colleagues or customers; impossible deadlines; working outdoors in bad weather or heavy lifting can all take their toll on our stress levels.
Now that you know that burnout is, take steps to avoid it.
Firstly, pay attention to your body and to what it is trying to tell you e.g. taug muscles, cloudy head, headaches etc. Try not to leave it until it is too late to take preventative action! Start by setting boundaries for your wellbeing.
Make time for friends, family and for yourself. Do things you enjoy with people who are easy to be with such as going to the cinema, volunteering, meeting for coffee, get a manicure or buy a magazine.
Try to minimise screen time by not using your phone, tablet, laptop as much as possible and try not to have a screen in your bedroom because it interferes with your sleep. Having screen free days helps to rest your brain and allows you time to think (rather than being distracted by online events).
Watch what you eat – by paying attention to what you ingest it will impact on your mood. Do not rely on drugs or alcohol to make you feel better – the relief is only temporary and is akin to avoidance rather than solving your problems. Exercise is vital. Even if you are in an office all day remember to stand and stretch or walk to the kitchen or bathroom to keep your blood flowing and your body moving. Take regular breaks at work or at home – go and get a glass of water so you can leave your desk.
Remind yourself just how far you have come and remember your achievements. Consider your options – remember that you always have choices. Learn how to control your breath Spend time in nature every day. Being outside in daylight also helps regulate our sleep. Take up a hobby or do something you enjoy like gardening, baking, hoovering etc.
Tell a trusted friend or a healthcare professional how you are feeling and that you are struggling and/or feeling under pressure. Having someone to listen in a confidential setting will give perspective and help you to devise the plan to tackle and resolve issues. Good quality, sufficient sleep helps us to think more clearly and is beneficial for our physical health and emotional wellbeing.
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
Years ago, when I woke in the middle of the night, sleep would simply elude me and I would start to anticipate how exhausted I was going to be the following day! I’d even calculate the remaining hours I had in bed. That’s not very relaxing!
Now, instead of getting anxious about being awake in the middle of the night, I reassure myself that I will not stay awake forever, that eventually I will sleep and my body and mind know exactly what they are doing!
Over the years I have learned a few techniques which help with falling asleep and returning to sleep once woken. What works for me nowadays is busying my brain with maths problems whilst paying attention to my breathing. My mind gets tired and I sleep. Sounds too simple? It works for me but it took a while before I reached the sweet spot where my brain associated sleep with adding numbers together!
If you are not keen on counting or adding numbers like 2, 4, 8, 16, 32, 64, 128, 256 etc., perhaps try listing every car or colour or boy’s name that you know starting with the letter A and work your way through the alphabet. For example, Audi, Bentley, Cadillac / Apple, Banana, Cherry / Adam, Brian, Charlie, etc. Make a mistake and start from the beginning – the idea is that your mind is engaged because you’ve given it a task to do instead of worrying and your brain slows down and you fall asleep. It won’t happen the first night but be persistent and eventually it should work because your mind will associate listing with sleeping. That’s the goal here – creating an association with sleep and your bed.
Go to bed and get up at a set time and stick to those times – even on weekends or days off only allow yourself a one-hour lie-in. This might not be possible if you’re working shifts or have small children or health problems. Try to keep to a routine and do the same things every night so you are sending signals to your body and mind that you are preparing for going to bed to sleep.
Have a wind-down time: put on your pyjamas, brush your teeth, read a book but avoid your mobile, computer and all forms of hand-held screens before sleep time. Having a shower before bedtime can also help with sleep as our core body temperature drops when we sleep and after having a shower, so it can be a good sleep aid.
Not only is caffeine found in coffee and tea, but also in cola, chocolate, and energy drinks. Enjoy your morning coffee if you wish but avoid caffeine from lunchtime onwards. Even if you are able to fall asleep easily, caffeine affects the quality of your sleep. Going without caffeine for just one day can improve sleep quality.
Alcohol may seem to aid sleep but actually impairs sleep quality. It disrupts the natural sleep cycle and diminishes REM sleep, which is important for mental restoration. Avoid drinking alcohol to unwind or to fall asleep.
Ensure your bedroom is conducive to sleep: relaxed, tidy, and cool. De-cluttering can create a calming environment that feels good to spend time in.
Keep bedrooms free from technology and bright lights at night. Light inhibits melatonin production, a hormone essential for sleep. Avoid watching television in bed to ensure the brain associates the bed with sleeping and not stimulation.
Your bed is for adult fun and for sleeping – not for worrying or stressing. Calmly reassure yourself that your body knows when to sleep. Avoid counting down the hours or catastrophising about lack of sleep.
Calm breathing is an excellent sleep aid. Journaling, particularly gratitude journaling, can also support relaxation. Write three positive things daily, even small joys, to help shift your focus towards calmness and contentment.
Views on naps vary: if you must nap, keep it short (no longer than 30 minutes) and avoid napping after 3.00pm. Those with disrupted nighttime sleep due to small children or health issues should rest when needed.
If your alarm feels jarring every morning, aim to gradually go to bed earlier. Ideally, waking without an alarm means you are naturally rested.
Exercise supports sleep but avoid late evening workouts. Similarly, avoid heavy meals before bedtime but do not go to bed hungry. Exposure to daylight every day also benefits your mood and sleep-wake cycle.
Keep a notebook beside your bed. If worries wake you, jot them down to deal with in the morning. Converting worries into a ‘to-do list’ can be empowering. Avoid using your phone to take notes to prevent screen stimulation.
Dr Wendy Troxel notes that “great sleep is the new great sex.” Sleep is critical for emotional regulation, resilience, and physical health. Sleep requirements vary, but the quality of sleep is crucial for all.
Poor sleep can lead to increased blood pressure, higher stress, weight gain, impaired memory, and cognitive decline. As adults, we too suffer irritability and reduced functioning from sleep deprivation. Sleep is vital for every aspect of our wellbeing.
If you have difficulty sleeping for a prolonged period, it is advisable to consult your doctor or medical adviser. You deserve restful, restorative sleep.
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 
