Parents: Calm-Down Plan

Parents: Calm-Down Plan

Calm-Down: Plan for Parents Worksheet

This printable worksheet supports parents who want to reduce shouting and respond calmly to their children even during difficult moments.

Step 1: Know Your Triggers

What behaviours or situations usually push your buttons?

• Defiance
• Tantrums
• Repetition (asking the same thing repeatedly)
• Whining
• Mess / chaos
• Public behaviour
• Other: ________________________

Step 2: Recognise What You Feel

Before you react, can you name what’s happening inside you? What do feel?

• Frustration
• Embarrassment
• Powerlessness
• Guilt
• Tension
• Anger
• Overwhelm
• Other: ________________________

Step 3: Press Pause

When you’re close to snapping, give yourself a moment –  a micro-pause – to remember:

• This moment will pass.
• My child is learning. Learning from me.
• I am shaping our future relationship.
• My child won’t stay small forever. One day, they’ll remember how I responded to their hardest moments.
• I am doing my best – I am in control of this.

Pause Thought Prompts:

• “What do I want them to remember about me in this moment?”
• “Is this an emergency or just uncomfortable?”
• “How can I bring calm instead of chaos?”

Step 4: Choose a Calming Strategy

Pick one or two to practise when tension rises:

• Box Breathing (In 4, hold 4, out 4, hold 4)
• 5-4-3-2-1 Grounding: Name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste
• Hand on Heart: Say “I’m here. I can do this.”
• Step outside or change rooms for 60 seconds
• Splash cool water on face or wrists.
• Hum or sigh on your exhale on the longest exhale you can give
• Shake out hands or sway side to side

Use a grounding phrase:

• “I can handle this.”
• “I’m an adult.
• Write your own calming phrase:   ______________________

_____________________________

Step 5: Plan What to Say Instead of Shouting

Create one or two go-to sentences that can help you stay regulated:

• “I’m feeling overwhelmed. I need to press pause.”
• “This is difficult. Let’s try again together.”
• Your own suggestion: _____________________________

Step 6: After the Moment Has Passed

Use this space to reflect:

• What worked well? _______________________________________
• What might I do differently next time? __________________________

This isn’t about being a perfect parent (because they don’t exist)!  This is about being present and practising a new way, over and over. I believe that you’ll get there! (eventually) You are not failing. You are learning.

Caroline Crotty | www.carolinecrotty.ie | hello@carolinecrotty.ie

Thought, Emotion & Behaviour Log

A Daily Check-In Worksheet

Self-Soothing Worksheet

Cope With Panic Attacks

How to Cope With Panic Attacks 

Understanding Panic Attacks

Panic attacks are sudden episodes of intense fear or discomfort, often accompanied by physical symptoms such as a racing heart, chest pain, dizziness, and difficulty breathing. These episodes can feel frightening and overwhelming but they are treatable and manageable.

As a Cork-based psychotherapist, I’ve worked with many people who experience panic attacks. The good news is that, with the right tools and understanding, panic attacks can become much less disruptive over time.

Why Do Panic Attacks Happen?

Panic attacks occur when the body’s fight-or-flight system is triggered sometimes without any apparent danger. This response is governed by the autonomic nervous system.

Triggers can include:

• Ongoing stress

• Past trauma

• Poor sleep

• Excess caffeine

• Unhelpful thinking patterns

Understanding the physiological basis of a panic attack can make it feel less frightening. Your body is trying to protect you but the alarm is misfiring – like fire brigade turning up at your home but you’ve just burned the toast!

How to Know It’s a Panic Attack

t’s important to rule out medical causes. If symptoms are new or unusual, always check in with your GP.

Common signs of a panic attack include:

• Rapid or pounding heart

• Dizziness or feeling faint

• Sweating or chills

• Chest tightness

• Feeling detached or unreal

• A sense of doom or fear of dying

What To Do During a Panic Attack

These techniques may not stop the panic immediately, but they can reduce the intensity and help you move through the experience safely.

Acknowledge the Panic

Remind yourself: “This is a panic attack. It will pass. I am safe.”

Focus on Your Breathing

Try the 4-7-8 breathing technique:

• Inhale for 4 seconds

• Hold your breath for 7 seconds

• Exhale slowly for 8 seconds

• Repeat 4 times

This helps calm your nervous system and re-centre your body.

Ground Yourself: 5-4-3-2-1 Technique

Use your senses to bring yourself back to the present.
Name:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Challenge the Thought

Ask yourself:

• “Is there real danger here?”

• “Have I felt this way before and come through it?”

• “Is this worried thought a fact or is it a feeling?”

Move Your Body

Gentle movement even standing, walking, or stretching can help regulate your nervous system. If possible, change your environment or step away from the trigger. Doing something else, however small, can help shift your focus.

When to Seek Support

If you regularly experience panic attacks, counselling or psychotherapy can be helpful. A trained professional can work with you to explore the triggers, thoughts and experiences that may underlie your anxiety and help you develop tools to feel more in control.

Need Support?

I’m Caroline Crotty, a qualified counsellor and psychotherapist based here in Cork city. If panic attacks or anxiety are impacting your life, please don’t hesitate to contact me. You’re not alone and support is available.

Email me: hello@carolinecrotty.ie
Text or call me: 0877107032
Website: www.carolinecrotty.ie

Panic Attack Coping Worksheet

Need help managing panic or anxiety? I’m Caroline Crotty, a Cork-based counsellor / psychotherapist. If you’re looking for support, I’m here to help.

hello@carolinecrotty.ie
087 123 4567
www.carolinecrotty.ie

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:

• Understand emotional patterns
• Cope with anxiety, stress, or low mood
• Build healthier relationships
• Manage life transitions or personal challenges
• Improve self-awareness and emotional regulation

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:

• Teenagers with challenges such as exam stress, low self-confidence, family issues, or peer-related challenges
• Adults who are feeling anxious, dealing with burnout, relationship issues or work-related stress

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:

• Experiencing high stress or feel they’re heading for burnout
• Facing leadership or communication challenges or difficulties
• Struggling with work-life boundaries
• In need of an objective, professional sounding board

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

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