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” 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?
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.
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.
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.
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.
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.
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
Informed. Uplifting. Practical. Psychology that people can use.
Looking for a speaker who can inspire and connect without clichés or corporate fluff? Caroline Crotty is a psychotherapist and public speaker based in Cork, offering talks that blend professional expertise with warmth, humour and realism. Whether speaking in a boardroom, at a staff wellbeing day or on stage at a festival, Caroline delivers practical mental health and wellbeing strategies that people actually use.
Caroline speaks on a range of topics related to mental health, emotional wellbeing and everyday resilience. All talks are rooted in psychological insight, delivered in clear, plain language and tailored for real-life relevance.
Popular topics include:
Custom talks can be created for your team or event based on your themes or priorities.
Caroline regularly speaks at:
Caroline brings something different:
To book Caroline for a talk, workshop or panel, please get in touch below. You can also request a call to discuss your needs.
Based in Cork. Available for bookings across Ireland and online.
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.
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.
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.
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.
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:
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.
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
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.
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.
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
I was recently discussing ‘burnout,’ and the person I was speaking with mentioned that the term seems to be used far too loosely these days. He observed that people say they’re experiencing burnout when busy at work or feeling worn out after Christmas parties. This casual use of the term caught my attention because, in my practice, I use ‘burnout’ in a clinical sense. When people come to me with burnout, they’re often signed off work by their GP and face a long and challenging road to recovery. While it’s valuable that awareness of stress is increasing, it’s crucial to recognise that true clinical burnout is far more serious than general exhaustion.
Burnout is a medical and clinical condition with serious implications for mental and physical health. Clinical burnout, as defined by the World Health Organisation (WHO), is a syndrome resulting from chronic workplace stress that has not been successfully managed. It is characterised by three core features: persistent feelings of emotional and physical exhaustion, a sense of detachment or cynicism towards one’s job and a reduced ability to perform effectively. Unlike general fatigue, clinical burnout develops over time and does not simply disappear after a good night’s sleep or a short break. It requires careful attention and often structured intervention to address.
Although the term ‘burnout’ is now used rather casually to describe being overworked or tired, these experiences don’t align with the clinical definition. While the casual use of the term reflects a growing awareness of stress, it can dilute the seriousness of burnout. This overuse may make it harder for people experiencing clinical burnout to be recognised and supported. Importantly, burnout in its clinical sense is not a sign of personal weakness or failure but rather the result of systemic issues such as chronic stress, excessive workloads, lack of support and environments that fail to prioritise employee well-being.
Clinical burnout develops when workplace stress becomes unmanageable and unrelenting. It often arises in environments with excessive demands, little autonomy, inadequate support, or a mismatch between personal values and organisational culture. These factors combine over time, eroding resilience and making recovery increasingly difficult. Unlike occasional stress, which can sometimes be motivating, burnout represents a prolonged and harmful state that affects both mental and physical health.
The symptoms of burnout are far-reaching and can impact every aspect of everyday life. Emotionally, people may feel drained, irritable or even hopeless. Cognitively, people may struggle to focus or with decision-making or memory, which can add to feelings of frustration. Physically, symptoms such as chronic fatigue, headaches and sleep disturbances often emerge. Behaviourally, people may withdraw from social connections, procrastinate, or avoid responsibilities altogether. Burnout can profoundly affect relationships and self-esteem, leading to feelings of failure and disconnection from others.
Addressing burnout requires a multifaceted approach that includes both individual and systemic changes. Therapy can provide a safe space to explore the underlying issues contributing to burnout, develop coping mechanisms, and rebuild resilience. Rest and recovery are essential because burnout cannot be resolved by simply pushing through it – people need time, space, and patience to heal. Systemic workplace adjustments are often necessary, including reducing excessive demands, establishing clear boundaries, and fostering supportive environments. Self-care practices such as mindfulness, regular exercise and reconnecting with activities that bring joy can also play a crucial role in recovery.
Burnout is not a reflection of personal failure. It’s a complex response to prolonged, unrelenting stress, often shaped by factors outside of individual control. Understanding burnout means recognising its key symptoms: emotional exhaustion, detachment, and a reduced sense of accomplishment. These aren’t signs of weakness but signals from your body and mind that your current demands exceed your resources.
Addressing burnout starts with self-awareness and support. Prioritising emotional and mental health isn’t just self-care—it’s a fundamental necessity for thriving. This might mean setting boundaries, seeking workplace accommodations, or rethinking unsustainable systems in your life. However, proper recovery also requires systemic change. Organisations and communities must create environments where wellbeing is central, not optional.
If you or someone you know is experiencing burnout, reaching out to a mental health professional can provide guidance, validation and strategies for recovery. You don’t have to face it alone – healing and recovery are possible, and your well-being is worth the effort.
For further information, here’s a handy guide to an NHS booklet about Burnout
www.carolinecrotty.ie
Many adults experience moments of brain fog and are familiar with emotional meltdowns or cognitive struggles. These episodes can lead to concerns about whether they stem from stress or signal something more serious such as memory loss or dementia. Understanding the connection between hormones, stress and cognitive function can help alleviate fears and provide pathways for improvement.
Brain fog refers to a set of cognitive symptoms that can make your mind feel sluggish or less clear than usual. Symptoms may include forgetfulness, difficulty concentrating, mental fatigue, and confusion. While brain fog is not a medical condition, it can result from various factors, particularly hormonal changes, stress, and anxiety (at least in the people I meet).
Hormonal fluctuations, especially in women during peri-menopause and menopause, play a significant role in cognitive changes. Oestrogen and progesterone influence neurotransmitters and brain function, and fluctuations in these hormones can cause memory issues, mood swings, and mental dullness. For instance, many women report brain fog and emotional instability during peri-menopause due to changing oestrogen levels, which affect neurotransmitters like serotonin and dopamine. Similarly, testosterone and cortisol fluctuations in both men and women can impact memory and mood, underscoring the importance of hormonal balance in cognitive health.
When the body is under stress—whether from external pressures or internal anxieties—it releases adrenaline and cortisol. These hormones trigger the “freeze, fight, or flight” response, but chronic exposure can take a toll on the brain.
Chronic stress can lead to cognitive decline, feelings of overwhelm, and emotional burnout.
Emotional meltdowns are often triggered by a combination of factors, including hormonal fluctuations, chronic stress, and disrupted sleep patterns. Changes in oestrogen, testosterone, or cortisol can lower stress tolerance, making small challenges feel overwhelming.
Sleep disruption—common with hormonal imbalances—further exacerbates emotional and cognitive instability. It’s important to recognize that these episodes are usually temporary and related to stress or hormonal shifts rather than long-term mental health issues.
Cognitive changes can naturally raise fears about dementia, as symptoms sometimes overlap. However, brain fog or memory lapses caused by stress or hormonal imbalances are typically temporary. Key differences include:
If cognitive issues persist, it’s important to seek medical advice. However, most stress and hormone-related symptoms can be managed with lifestyle adjustments.
Here are some strategies to help reduce brain fog, emotional meltdowns and hormonal imbalances:
Brain fog, emotional meltdowns and hormonal changes can feel overwhelming but are often normal reactions to life transitions, stress, and hormonal shifts. While concerns about dementia or cognitive decline are understandable, symptoms related to stress and hormonal imbalances are generally manageable with the right lifestyle changes and support.
If symptoms persist, consulting a healthcare professional is the best step. By addressing hormonal imbalances, managing stress, and practicing self-care, you can reduce many of the mental and emotional challenges that accompany these changes.
Caroline Crotty Counselling & Psychotherapy Limited - 636306 - Suite 7, Block A, South Terrace Medical Centre, Infirmary Road, Cork T12 WF40
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