Small Steps, Big Impact

Small Steps, Big Impact: Practical Strategies to Reduce Stress and Boost Motivation at Work

In today’s fast-paced world, workplace stress is widespread. According to the World Health Organisation, work-related stress is “the response people may have when presented with work demands and pressures that are not matched to their knowledge and abilities.” Left unaddressed, stress can impact productivity, morale, overall wellbeing, and enjoyment of life.

BUT – and here’s the good news – you don’t need big interventions to make a meaningful difference. Small, practical strategies can reduce stress, build emotional resilience, and boost motivation across your team. I deliver interactive talks, workshops, and online lunchtime sessions to help organisations create healthier, more productive workplaces.

Below are some simple tools and techniques I share to empower teams to thrive.


1. The Power of a Pause: Simple Breathing Techniques

It takes less than 90 seconds for a stress response to pass through the body – if we don’t feed it with anxious thoughts (Siegel, 2012). Teaching staff short, effective breathing exercises – such as the 4-7-8 method or box breathing – can immediately lower heart rate, regulate emotions, and reduce tension.

Encourage employees to take a 1-minute breathing break before or after meetings to reset focus.


2. Normalising Anxiety: It’s OK to Feel Nervous

Anxiety is a sign that you’re alive and responsive! It’s a normal human biological reaction. I work with teams to normalise conversations about anxiety and stress, reducing stigma and fostering psychological safety. When employees feel safe to acknowledge challenges, they’re more likely to seek support early.

Introduce regular check-ins or ‘wellbeing minutes’ during team meetings to foster open dialogue.


3. Micro-Habits with Lasting Results

Research shows that small, consistent actions build sustainable habits – what I call ‘baby steps in the right direction’. I help staff identify achievable shifts, such as standing up while taking phone calls, drinking more water, or setting boundaries with email, to gradually improve wellbeing and performance.

Support staff to set one small wellbeing goal each week, reviewed together as a team.


4. Reframing Stress: Harnessing Pressure Positively

A certain level of stress can enhance performance (known as eustress). My sessions teach how to reframe stress from threat to challenge, boosting motivation and problem-solving.

Encourage staff to reflect on a recent challenge they overcame, identify the strengths they used, and note what they learned.


5. Building Motivation Through Autonomy and Purpose

Motivation thrives when people feel a sense of autonomy, competence, and connection (Deci & Ryan, 2000). In my talks, I explore how leaders can foster intrinsic motivation by aligning personal values with organisational goals.

Offer flexibility wherever possible, and regularly link everyday tasks to the organisation’s bigger picture.


Book a Talk or Lunchtime Session for Your Team

If you want to boost staff wellbeing, reduce stress, and foster motivation through practical, engaging, evidence-based strategies, I’d love to help with:

Let’s work together to create a healthier, happier workplace.

Contact me today to discuss a talk or session for your team:
Call 087 710 7032 | Email hello@carolinecrotty.ie

Managing Emotional Fatigue

Managing Emotional Fatigue: Small Steps to Recovery

 

Fatigue is often thought of as a physical tiredness, but emotional fatigue can be just as draining – if not more so. Emotional fatigue happens when the demands on your emotional energy have been so great for so long that you begin to feel exhausted, numb, or overwhelmed.  It can result from work stress, caring responsibilities, difficult relationships, grief, or the ongoing daily life challenges.

Signs of Emotional Fatigue

If you recognise these signs in yourself, it is important to know that you are not alone — and that recovery is possible with time and the right supports.

Small Steps Towards Recovery

Rest without guilt: True rest is essential. Allow yourself time to stop without feeling you must always be “productive.”

Set gentle priorities: Focus only on the most essential tasks. Give yourself permission to leave non-urgent things for another day.

Reconnect with small pleasures: Find tiny moments of joy, like a walk in nature, a favourite song, or a quiet coffee.

Talk it through: Sharing how you feel with someone you trust can relieve emotional pressure and offer perspective.

Seek professional support if needed: Therapy or counselling can help you process emotional fatigue and develop coping strategies.

Why Emotional Fatigue Matters

Left unaddressed, emotional fatigue can lead to deeper exhaustion, depression, anxiety, or a sense of disconnection from life. By noticing the early signs and taking action, you protect your wellbeing and open the door to healing and renewal.

Remember…

Managing emotional fatigue is not about “pushing through.” It is about listening to what your body and mind are telling you and responding to yourself with kindness and compassion. Healing is not a race. Small steps, taken consistently, can lead you back to a place of energy, hope and connection.

If you feel emotionally exhausted, reach out to someone for support. You deserve care, compassion and time to heal.

Caroline Crotty is a counsellor and psychotherapist based in Cork city. As well as thearpy for adults and adolescents, Caroline delivers talks, workshops and corporate wellbeing programmes designed to help staff manage emotional fatigue, reduce workplace stress, build resilience and improve self-care practices. If you would like to organise a session for your team or organisation, get in contact here.

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Recognising the Signs of Stress

Recognising the Signs of Stress Before They Take Hold

 

Stress is a natural part of being alive! In small doses, stress can motivate us to meet deadlines, solve problems, get assignments or projects in on time and to perform at our best. However, when stress becomes overwhelming or constant, it can start to affect our emotional, physical, and mental health, often without us even realising.

The key to managing stress is to notice the early warning signs before stress takes hold and grows into something more negative, such as burnout, or physical illness.

Early Signs of Stress

Feeling irritable, frustrated, or short-tempered
Difficulty concentrating or making decisions
Physical symptoms such as headaches, muscle tension or upset tummy
Changes in sleep patterns – sleeping too much or struggling to fall or stay asleep
Withdrawal from friends, family or from our hobbies
Feeling overwhelmed by small challenges
Changes in appetite or comfort eating

Everyone experiences stress differently but these signs are important indicators that your body and mind are asking for support (or even screaming for help).

Why Early Recognition Matters

The earlier you spot the signs of stress, the easier it can be to take positive action.
Ignoring stress often leads to more difficult problems later, including health conditions, mental health difficulties and strained personal or professional relationships.  Recognising your own signs of stress allows you to step in early, make adjustments and protect your wellbeing before reaching crisis point.

Shouting at children is often a sign that a parent is feeling overwhelmed, stressed, or emotionally dysregulated  rather than a reflection of the child’s behaviour. Research suggests that frequent shouting can negatively impact a child’s emotional security and may increase behavioural problems over time. Instead of viewing shouting as a failure, it can be reframed as a signal that the parent needs support, rest, or strategies to regulate their reactions. Here’s a blog post about parenting and shouting.  

Simple Strategies to Manage Stress Early

Pause and breathe: Take slow, deep breaths to calm your nervous system. Learn to exhale for longer than you inhale.

Stay connected: Reach out to trusted friends, family members, or colleagues.

Move your body: Gentle exercise like walking, yoga, or stretching helps to release tension. Increase your heartrate through cardio or resistance training – get your blood pumping!

Prioritise rest: Make sleep and downtime non-negotiable – every day!

Set small, achievable goals: Focus on one thing at a time to reduce feelings of overwhelm, once completed, acknowledge that success/win.

Seek support if needed: Talking to a therapist or GP can provide invaluable support and perspective.

Stress is not something we can eliminate completely, it is part of being alive and living. However, stress is something we can learn to manage. By paying attention to early warning signs and responding with care and compassion to ourselves, we can protect our health and wellbeing.

If you are feeling overwhelmed or struggling to manage stress, you are not alone.
Support is available and taking the first step towards support can make all the difference.

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Caroline Crotty is a counsellor and psychotherapist based in Cork city who works with people and with organisations to promote mental health and wellbeing. Caroline delivers public talks, workshops, and corporate sessions focused on managing stress, developing resilience and building positive habits. If you would like support for yourself or your organisation, you are welcome to get in touch here.

What is Within my Control?

What Can I Control?

Circle of Control Worksheet

 

1. What’s worrying me right now?

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

__________________________________________________

__________________________________________________

2. Categorise each one below:

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

 

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

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

__________________________________________________

__________________________________________________

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

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

Workplace Wellbeing

Why Wellbeing at Work Isn’t Just a Buzzword

“Workplace wellbeing” has become one of those phrases that often gets tossed around with good intentions but little clarity. It’s printed on posters, added to agendas and slotted into wellness weeks – it’s up on posters in various offices but what does it really mean?  And more importantly: why should any organisation take ‘wellbeing’ seriously?

Wellbeing Is Not a Luxury – It’s a Foundation

We’re way way past the days when wellbeing was seen as a soft or fluffy add-on. Research from the World Health Organisation and Harvard Business Review consistently shows that employee wellbeing is directly linked to:

When people feel better, they work better. It’s not indulgence – it’s good business.

What Workplace Wellbeing Actually Means

At its core, wellbeing at work is about creating the conditions where people can function at their best, mentally and emotionally, not just physically.

That includes:

In my corporate talks, I help teams understand how to access these states, using plain English, real-life examples and psychological tools that don’t require a psychology degree.

It’s Not Just Yoga and Fruit Bowls!!

There’s nothing wrong with wellness perks but authentic workplace wellbeing is cultural, not cosmetic and not just a few buzzwords on posters in the canteen.

Offering meditation apps or step challenges is fine, but if your team feels constantly overwhelmed, under-appreciated or mentally drained, no number of smoothies will solve it.

Through my workshops and talks, I explore:

These aren’t theoretical ideas –  they’re simple, grounded strategies based on psychological evidence and real-world experience.

Who Are These Talks For?

I work with:

Talks can be delivered in person in Cork or across Ireland or online via Zoom or Teams, and are typically 50 minutes long.

Why It Matters

You can’t have high performance without emotional resilience. You can’t expect creativity or focus from people who are running on empty. And you can’t build a healthy culture without understanding how your people really feel.

That’s why wellbeing at work isn’t just a buzzword — it’s an investment in the most valuable asset your organisation has: your people.

Interested in Booking a Talk?

If you’re looking for a speaker who brings depth, warmth and clarity to topics like anxiety, mindset, comparison and emotional wellbeing – let’s talk.

hello@carolinecrotty.ie
Based in Cork and available nationwide or online

Speaking Engagements Caroline Crotty

Speaking Engagements with Caroline Crotty

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.

What Caroline Talks About

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.

Who It’s For

Caroline regularly speaks at:

What to Expect

Why Book Caroline?

Caroline brings something different:

Book a Talk or Make an Enquiry

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.

Email Caroline

 

Talk Therapy Cork City

Talk Therapy in Cork City: Supporting Adults, Teenagers and Professionals

Are you looking for a counsellor or psychotherapist in Cork city centre?

Whether you’re feeling anxious, overwhelmed, navigating a difficult period or need a space to talk things through, talk therapy can provide valuable support.

My name is Caroline Crotty and I am a psychology graduate and qualified psychotherapist offering confidential counselling and psychotherapy for adults and adolescents in the heart of Cork city. I also provide a supportive space for professionals and business owners seeking a sounding board for workplace stress, burnout or important life decisions.

What is Talk Therapy?

The word therapy covers talking therapies such as psychotherapy and counselling. Whether you are coming to therapy with a particular issue, a general sense of unease or a deeper search for purpose and meaning, therapy offers a safe, confidential place to talk to a trained professional about your feelings and concerns. Therapy can help you to see things from a different perspective, break free from old unhelpful patterns, heal past traumas and increase self-confidence.

Talk therapy allows you to explore your thoughts, feelings and behaviours in a private, non-judgemental environment. It can help you to:

Sessions are tailored to your specific needs and can be short-term or longer-term.

Why Choose Therapy in Cork City Centre?

My practice is located centrally, close to Patrick Street and the South Mall, making it easily accessible by foot or public transport.

I aim to respond to each person’s needs by offering flexible scheduling, including early morning appointments from 08:00 and evening sessions. I accommodate new appointments as soon as my diary allows, though not on the same day.

Therapy for Adults and Adolescents

I work with:

Whether you’re a parent concerned for your teen, or a person seeking support for yourself, talk therapy can provide the ideal place to process, heal and to grow.

Support for Professionals and Business Owners

Managing a business or holding a leadership role can be emotionally demanding. I offer a confidential, focused space to reflect on challenges, strengthen resilience and support you to make informed decisions.

This service may be particularly helpful if you are:

What to Expect

Each session is 50 minutes and takes place in a calm, private setting. As a psychology graduate my approach is grounded in evidence-based practice, and I work collaboratively (with you) to find what best supports your goals.

I have a deep understanding of the challenges in life that we can sometimes face and have worked both in the voluntary and the private sector. Working together I can help you find an in-depth understanding of yourself, of who you are and help you to resolve internal conflicts.

You’re welcome to attend an initial session to see if we’re a good fit. My fee for all appointments – whether online or in person – is €80.00.

Book an Appointment

If you’re looking for a counsellor, psychotherapist or talk therapist in Cork city centre – feel free to contact me to check appointment availability or to arrange an initial consultation.

Email works best, as I can respond between appointments:
📧 hello@carolinecrotty.ie

 

Quit Alcohol: Ease Anxiety

How Quitting Alcohol Can Ease Anxiety and Boost Clarity

A client this week mentioned that they’re doing “Dry February” not just for physical health but to help manage anxiety levels. This is an important point – reducing alcohol consumption isn’t just about feeling healthier, it’s about improving mental well-being, emotional stability and cognitive clarity.

How Alcohol Affects Anxiety and Mood

Alcohol is a depressant that impacts brain chemistry. While a drink may feel like it relieves stress in the moment, over time, it can make anxiety and sadness worse. Research shows that alcohol disrupts the balance of neurotransmitters like GABA and serotonin, both essential for mood regulation. This can lead to increased anxiety, disrupted sleep and lower mood and confidence (the opposite of why people often turn to alcohol!)

Increased anxiety, sometimes referred to as “rebound anxiety,” occurs when alcohol initially numbs stress but then wears off, causing the brain to overcompensate and heighten anxiety the following day. Sleep is also affected, as alcohol reduces REM sleep, which is essential for emotional processing and cognitive function. Over time, alcohol can deplete serotonin levels, leading to low mood, irritability and decreased self-confidence.

The Benefits of Going Alcohol-Free for Mental Health

Many people notice a positive shift in their mental state when they stop drinking alcohol, even for a short time. Without alcohol, the nervous system stabilises, reducing panic-like symptoms and emotional fluctuations. Alcohol-free periods are linked to higher serotonin levels, promoting emotional stability. Thinking becomes clearer, as alcohol impairs memory and focus and taking a break can enhance problem-solving and productivity.

Social confidence can also improve. While alcohol is often used to ease social anxiety, it can reduce self-confidence in the long term and increase self-criticism. Avoiding alcohol allows people to develop genuine confidence and social ease without relying on substances.

It’s never too late to make positive, healthy changes. Quitting alcohol, even temporarily, can reduce anxiety, improve mood and enhance overall cognitive function. For those struggling with stress, taking a break from drinking isn’t just a health choice, it’s a mental wellness strategy. Trying a month without alcohol may provide unexpected benefits, from better emotional balance to clearer thinking and improved confidence.

www.carolinecrotty.ie

Clinical Burnout

Burnout: A Clinical Perspective

 

Burnout: More Than Just a Buzzword 

 

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.

What Burnout Really Means

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.

Overuse of the Term “Burnout”

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.

Far-Reaching Symptoms of Burnout

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 Holistic Approach

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 a Call to Prioritise Emotional and Mental Health

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

Brain Fog, Meltdowns & Hormones

Understanding Brain Fog, Emotional Meltdowns and Hormonal Changes

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.

What is Brain Fog?

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 Changes and Brain Function

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.

The Role of Stress Hormones: Adrenaline and Cortisol

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 and Hormonal Triggers

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.

Fear of Dementia and Cognitive Decline

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.

Managing Brain Fog, Hormonal Changes and Stress

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.

www.carolinecrotty.ie

Stress and Anxiety

How to Reduce Stress and Anxiety

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.

Effective, Evidence-Based Techniques

Mindfulness

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

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

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.

Supportive Network

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)

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.

Self-Care

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

Self-Care

Self-Care

 

I’m unsure how often I’ve said ‘mind yourself’ or ‘take care’ when saying goodbye. Recently, someone replied, ‘Caroline, I don’t know how’ so I suggested writing an article outlining ways we can look after ourselves and exercise self-care. This is for you – you know who you are!

 

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:

Physical self-care

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.

Emotional self-care

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.

Social self-care

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.

Spiritual self-care

Spend time alone. Connect with yourself and the universe. Whether or not you are religious, examine the values and beliefs that guide you.

Psychological self-care

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.

Environmental self-care

Spend time in nature. Live and work in an uncluttered, relaxing environment. Wear comfy, clean clothes. Recycle. Minimise waste. Enjoy your surroundings.

Financial self-care

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.

Work self-care

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

Exam Stress

Managing Exam Stress: A Guide for Parents and Students

Are you putting your child under pressure at exam time? Is that pressure helpful, necessary or beneficial? Whether you’re a parent or a student, this blog post offers guidance to help manage exam stress effectively.

I regularly receive enquiries from students and parents wondering how to manage stress and anxiety, especially around exam time. As simple as it sounds, I recommend focusing on the basics: diet, sleep, exercise, relaxation – and I now add nature and sunlight to that list.

The foundations: rest, food, and movement

To concentrate effectively, understand, memorise and absorb information, we need sufficient rest, nourishment, fresh air, hydration and regular movement. Sitting at a desk for hours on end can hinder learning rather than help it.

Remaining relaxed is crucial for thinking clearly both while studying and in the exam hall. A little stress is normal – in fact, some anxiety can help us stay focused – but it’s important to feel in control, rather than overwhelmed. Learning a relaxation technique well in advance of exams is invaluable. Techniques such as calm breathing, mindfulness meditation or progressive muscle relaxation can help.

Take ownership of your study

No one else can revise and take in the information for you. Your parents, despite their best intentions, cannot study on your behalf. Only you can do it and you can.

Last-minute studying was my favourite approach back in the day, but it’s not effective. A better strategy is to create a study schedule – a plan of action. Set achievable daily or weekly goals, and review and adjust them as needed.

Start studying today – do not delay!

Adopt a growth mindset

Try to approach study with a growth mindset – believing that ability improves through effort, practice and learning, rather than being fixed. This can reduce perfectionism and fear of failure, and help you stay motivated even when things feel challenging.

Be realistic with expectations

Accept your reality. Don’t set unattainable goals, like saying you’ll study medicine if you’ve never completed the necessary coursework or attended required classes. Similarly, at university, it’s unfair to expect a first-class honours if assignments haven’t been submitted. Be fair to yourself and set realistic expectations.

The importance of sleep

Sleep is central to wellbeing. If you’re struggling to fall or stay asleep, it may be a sign something’s bothering you. Please talk to someone you trust – a parent, friend, relative or professional – help is available. Sleep quality can be improved through various techniques.

Try to reduce screen use in the evenings especially before bed, as blue light from phones, tablets and laptops can disrupt natural sleep rhythms. If you do use screens, consider enabling a blue light filter to reduce the impact – try to reduce your phone use overall if possible.

There’s no getting around it: we all need sufficient, good-quality, uninterrupted sleep to study effectively.

Stay clear-headed: avoid unhelpful substances

Avoid alcohol to relax and avoid drugs that claim to keep you alert. If you’re tired, go to bed early. Avoid caffeine in the afternoon, as it can interfere with sleep – including cola, energy drinks and coffee. If you must have caffeine, have it in the morning, and no later than lunchtime.

Move your body

While studying, go for a quick walk to get fresh air. Research shows physical activity boosts brain function, helping you return to your desk with a fresh perspective. Exercise isn’t a luxury; it’s essential. Walk the dog, swim, or run around the block – any movement releases feel-good hormones, reduces stress, improves sleep, and clears the mind.

Make time for joy and connection

Spend time with friends and family. It’s important to talk with others who understand how tough studying can be. Let them remind you that exams will soon be over and that, in ten years’ time, they likely won’t matter. Schedule time for hobbies and relaxation, especially at weekends. Life is bigger than exams.

Advice for parents: balance support and pressure

Parents: be mindful not to unintentionally increase pressure by focusing solely on results. Encourage effort and progress, rather than perfection. Provide support and reassurance, and remind your child that exams are just one part of their journey, not the whole story.

Limit distractions

When studying, leave your mobile in another room – yes, really! You’ll be surprised how much time is saved without constant notifications. Use your mobile phone as a reward after completing specific study goals. Multitasking like trying to study and message friends on devices impairs memory encoding and learning.  Walking to retrieve your phone provides a movement break too. Consider using apps to temporarily block social media distractions.

Eat well and hydrate

It’s tempting to eat at your study desk, but aim to eat elsewhere, ideally with family. Food fuels the brain- aim to eat regular and balanced meals. Try to avoid sugary snacks; they provide a short-lived energy spike. Instead, choose fruit, vegetables, nuts, yoghurt and keep sipping water throughout the day. Hydration is critical for brain and body function.

Break study into manageable chunks

Move away from your study area every hour for a few minutes. It can help to study in 20–25-minute slots. A clear plan prevents wasted time figuring out what to study next. Short sessions make studying feel more manageable and help you track progress: “In this block I covered X, next I’ll cover Y.” Celebrate each achievement – self-praise matters!

Practise with past exam papers

Use past papers to practise timing and exam technique. You won’t earn marks for questions you didn’t answer. Know how many questions you must answer, how much time you have per question, and how marks are distributed. This knowledge can reduce stress and increase confidence. If unsure, ask your teacher or lecturer for guidance.

Manage pre- and post-exam conversations

Consider avoiding last-minute discussions with classmates before exams – they can increase anxiety. Similarly, avoid detailed post-exam analysis that may shake your confidence. Protecting your mental space can help maintain perspective and calm.

Remember: exams do not define you

Finally, don’t let exams overwhelm you. They don’t define you and there’s always another way to reach your goals. If you’re under pressure, please talk to someone. No one should face problems alone.

FAQ:

Q: What helps students manage exam stress?
A: Sleep, regular meals, hydration, exercise, relaxation techniques, and limiting distractions all support wellbeing and focus during exam time.

Q: How can parents help teenagers during exams?
A: Encourage effort over perfection, avoid adding pressure, support breaks and balance, and reassure them that exams do not define their worth.

Written by Caroline Crotty, psychotherapist and psychology graduate, drawing on research-informed strategies to support wellbeing and stress management

Caroline Crotty
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