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Healing Starts with a Conversation

10/6/2025 0 Comments

Trying to Break Free

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​This saying by Elbert Hubbard highlights how living in fear of mistakes can keep us stuck, anxious, and disconnected from our full potential. Fear, especially when chronic, tends to interfere with daily functioning, decision-making, and quality of life. Here are four gentle, effective ways to reduce fear in your life:

​1. Practice Self-Compassion

Speak to yourself kindly, especially when you feel you've messed up. Mistakes are part of being human, not proof of failure. Try saying: “I’m learning. It’s okay to get things wrong sometimes.”

2. Challenge Your Inner Critic

Notice the thoughts that amplify fear. Are they realistic or rooted in old patterns? Ask yourself: “Is this fear protecting me, or holding me back?” Write down your thoughts and examine them with curiosity, not judgment

3. Ground Yourself in the Present Moment

Fear often comes from what might happen. Use simple grounding tools like slow breathing, a mindful walk, or the 5-4-3-2-1 technique (name 5 things you see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste) to bring yourself back to now.
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the 5-4-3-2-1 grounding technique is a simple, powerful tool used to reduce anxiety and bring your focus back to the present moment. It uses your five senses to help you reconnect with your surroundings when your mind is racing or overwhelmed.
Here’s how it works:
Take a deep breath. Then name:

5 – Things You Can See
Look around you and say five things you can see.
Big or small – anything in your environment.
Example: "The lamp, the tree outside, my shoes, a cup, the pattern on the wall."

4 – Things You Can Feel
Focus on your sense of touch.
Notice the texture or temperature of four things.
Example: "My feet on the floor, the chair under me, my sweater, the air on my skin."
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3 – Things You Can Hear
Pause and listen.
Try to name three different sounds.
Example: "Birds chirping, a car passing, my own breathing."

2 – Things You Can Smell
Notice two scents in your environment.
If you can’t smell anything, name two smells you like or remember.
Example: "Coffee, lavender," or just imagine "fresh cut grass, vanilla."

​1 – Thing You Can Taste
Focus on your mouth.
Do you taste anything right now? Maybe toothpaste, coffee, or just dryness.
If not, imagine a favorite taste.
Example: "Mint, chocolate, or warm tea."

4. Take Small, Brave Steps

Courage isn’t about being fearless – it’s about doing something despite fear. Start small. Each time you act in spite of fear, you rewire your brain to see challenges as manageable.

​🦋 Fear is a feeling, not a fact. You are allowed to grow gently, without perfection.
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26/5/2025 0 Comments

Facing Exam Stress? You’re Not Alone

A Calm Perspective from New Dawn Counselling, Tullamore

Exams can bring intense pressure. Whether you're a student facing Leaving Cert, college exams, or professional assessments, the stress can build quickly — and quietly take a toll on your mental health.

At New Dawn Counselling in Tullamore, we understand the emotional weight that exams can carry. We also know that with the right tools and support, it's absolutely possible to manage stress and approach exams with more clarity, calm, and confidence.

Why Exams Feel So Stressful

It’s not just the studying — it’s what the exams represent.
  • Fear of failure or letting others down
  • High expectations (from self or others)
  • Pressure to achieve certain results for future goals
  • Lack of sleep or poor routine
  • Comparisons with peers
  • Fear of the unknown
These thoughts and pressures can lead to a stress response in the body — your heart races, your muscles tighten, your thoughts speed up. It can feel overwhelming.

Signs of Exam Stress

Everyone experiences stress differently, but some common signs include:
  • Difficulty concentrating or remembering
  • Trouble sleeping
  • Mood swings or irritability
  • Feeling tearful, anxious, or panicked
  • Physical symptoms like headaches or stomach issues
  • Avoidance of study or procrastination
If these signs sound familiar, you're not alone — and it’s okay to reach out for support.

How Counselling Can Help During Exam Time

At New Dawn Counselling, we provide a calm, supportive space where you can:
  • Talk openly about your worries and pressures
  • Learn how to manage performance anxiety
  • Develop study–life balance and healthier routines
  • Use grounding techniques to reduce overwhelm
  • Build self-belief and emotional resilience
  • Shift from self-criticism to self-compassion
We work with both teenagers and adults, offering in-person sessions in Tullamore and online appointments for flexibility during busy periods.

Simple Tips to Reduce Exam Stress Right Now

  • Create a gentle routine — Small, steady actions add up.
  • Take breaks — Your brain needs rest to perform well.
  • Talk about it — Stress thrives in silence.
  • Breathe deeply — A few slow breaths can ground you.
  • Be kind to yourself — You’re doing your best, and that’s enough.

You Are More Than a Grade

Exams are important — but they don’t define your worth.
If stress is becoming too much, reaching out is a sign of strength, not weakness.
We're here to help.

📞 Get in Touch

Call us on 087 285 9985 
Let’s take the pressure off — together.
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15/5/2025 0 Comments

Feeling Down vs. Depression: When It’s Time to Reach Out

Understanding the Difference — and Knowing When to Get Help

At New Dawn Counselling Services in Tullamore, Co. Offaly, I often work with individuals who feel low, unsure whether it’s just a tough time — or something deeper, like depression. It’s an important distinction, and recognising it can be the first step toward healing.
​If you've found yourself asking “Am I just feeling down, or could this be depression?” — this article is for you.

Feeling Down: A Natural Part of Life

Everyone feels low sometimes. Maybe you've had a tough day, a disagreement, or you're just feeling “off.” These feelings usually pass with time, rest, or some self-care. You might feel tired, unmotivated, or emotional, but it doesn't last long.

Depression: More Than Just a Bad Day

Depression is a common but serious mental health condition. It doesn’t always have an obvious cause and doesn’t go away on its own. It can impact your energy, sleep, appetite, motivation, and your ability to enjoy life.

5 Key Differences Between Feeling Down and Depression

1. How Long It Lasts
  • Feeling down: A few hours to a few days.
  • Depression: Two weeks or more, often without improvement.
2. Cause or Trigger
  • Feeling down: Often linked to a situation or stress.
  • Depression: Can occur without a clear reason.
3. Mood Lifting
  • Feeling down: Mood improves with rest, time, or enjoyable activities.
  • Depression: Mood remains low, even when doing things you usually enjoy.
4. Energy Levels
  • Feeling down: You might feel a bit drained but can still manage.
  • Depression: Exhaustion is constant — even simple tasks feel overwhelming.
5. Daily Functioning
  • Feeling down: You’re still able to work, socialise, and manage daily life.
  • Depression: You may struggle to concentrate, maintain relationships, or take care of yourself.

When to Seek Support

If your low mood has lasted two weeks or more, or it’s affecting your sleep, appetite, relationships, or ability to function — it might be time to talk to a professional.
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You don’t need to have all the answers. You just need a safe space to talk.


​At New Dawn Counselling Services, I offer confidential, compassionate support tailored to your needs — whether you're navigating temporary stress or experiencing signs of depression.
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How I Can Help

I'm Katrina, a qualified counsellor based in Tullamore, Co. Offaly, offering both in-person and online sessions. Together, we can explore what you're going through at your own pace — without pressure, judgement, or labels.
Ready to Take the First Step?
📞 Call me directly: 087 285 9985
📧 Email/Contact: https://www.newdawncounselling.ie/contact.html
📍 Location: New Dawn Counselling Services, Tullamore, Co. Offaly
🌐 Website: www.newdawncounselling.ie/contact.html
#TullamoreCounselling #MentalHealthIreland #NewDawnCounselling #DepressionSupport #OffalyTherapist #MidlandsCounselling #TimeToTalk #CounsellingServicesIreland #FeelBetterTullamore
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3/5/2025 0 Comments

Just like the caterpillar, becoming the butterfly takes time, stillness & trust in the process

🦋 1. Recovery Requires a Cocoon Phase (Rest, Reflection, and Protection)
Before a butterfly emerges, it must spend time in the chrysalis—hidden, still, and vulnerable. Likewise, healing often begins in quiet, introspective moments where a person retreats, reflects, and restores. This “pause” is not going backwards; it’s preparation.
​Therapeutic Insight:
 In recovery, creating psychological safety and space is crucial before transformation can happen.
🦋 2. Transformation Is Internal Before It’s External
Much like a caterpillar transforms inside the cocoon, psychological change often begins deep within—through shifts in beliefs, emotional processing, and nervous system regulation—long before it's visible on the outside.
Therapeutic Insight: Change is not always immediately observable. Internal progress is valid and often more foundational than external milestones. When someone is working on feeling better, the biggest changes often happen inside their heart and mind before anyone else can see it."
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🦋 3. Progress Is Fragile, But Not Weak
A newly emerged butterfly has delicate wings that need time to dry and strengthen. Similarly, early recovery is tender—vulnerable to setbacks, yet full of potential. Support and patience are essential during this stage.
​Therapeutic Insight:
 
Fragility in recovery does not equate to failure. It calls for compassion, not pressure.
🦋 4. No Two Butterflies (or Recoveries) Are Alike
Each butterfly has a unique pattern, just as every individual’s healing journey is distinct. There is no universal timeline or blueprint for emotional recovery.
Therapeutic Insight:
 Personalised, client-centred care is essential. Comparison undermines the authenticity of each person's  journey.
🦋 5. The End of One Identity Is the Beginning of Another
The caterpillar doesn't become a butterfly by improving—it becomes a butterfly by transforming. In recovery, people often shed old roles, identities, or coping mechanisms that once protected them but no longer serve them.
​Therapeutic Insight:
 True healing often involves letting go of who we were in order to become who we’re meant to be.
💡 Reminder:Just because no one sees your progress doesn't mean it’s not real. Your effort counts. Your healing matters.
Growth isn’t always visible, but it’s always happening.
#TransformationJourney #BecomingButterfly #HealingTakesTime #MentalHealthAwareness #InnerGrowth #CaterpillarToButterfly #YouAreEvolving
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14/8/2023 0 Comments

What is Social Anxiety?


​It is also known as social phobia. It is more than just shyness. It is a mental health condition characterised by an intense fear of social situations and interactions.
People with social anxiety often feel overwhelming distress and self-consciousness in social settings, worrying about being judged embarrassed, or humiliated. This anxiety can lead to avoidance of social events, isolation and difficulty forming relationships.

Ever heard of stage fright? Well that is a form of social anxiety - some people don't have anxiety related to social situations, but they do have it before chairing a meeting, giving a speech, going on stage, competing in sports, being part of a band. 

Physical signs and symptoms that can sometimes accompany a social anxiety disorder and may include:
  • Blushing.
  • Fast heartbeat.
  • Trembling.
  • Sweating.
  • Upset stomach or nausea.
  • Trouble catching your breath.
  • Dizziness or lightheadedness.
  • Feeling that your mind has gone blank.
  • ​Avoiding places where there are people.
  • Have rigid body posture, and or speaking very softly.
Social Anxiety Disorder is treatable. Therapy, medication and coping strategies can help manage and alleviate symptoms of social anxiety. If you have been feeling this way for more than 6 months and these feelings make it hard for you to do everyday tasks you are not alone and help is available. 
​#socialanxiety #stagefright #therapy #tullamore

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14/7/2023 0 Comments

Energy Follows Thoughts

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​A friend sent me a link to this song by Willie Nelson and I just love the lyrics. There is a truth about them. That our thoughts influence the energy about us. We all know someone who can bring us down...that is their energy influencing us. So our energy & thoughts influence ourselves. 

Ideally by working to change our thoughts we can change our energy. By trying to think more positively we can change our energy and our mental focus. My friend has been working hard to do just this and in the last few weeks she says the change has shifted in her and she notices a change in how others are approaching her. She uses the words 'miraculous lift'. 

​I wish you a 'miraculous lift'. 

(listen to the song - link below, but here are the lyrics)


Energy Follows Thought
Willie Nelson 
 
Imagine what you want
Then get out of the way
Remember energy follows thought
So be careful what you say
Be careful what you ask for
Make sure it's really what you want
Because your mind is made for thinking
And energy follows thought

Your mind is in control
Even when you do not know
And if you let it idle
Ain't no telling where it'll go

Wherever you are sleeping
And your dreams take you away
Go on with your dreaming
And listen to what they say
And if you hear spirits talking
Their wisdom can't be bought
Apply it to your thinking
And energy follows thought

#energy #positive #mentalhealth #music #willienelson #energyfollowthoughts #counselling

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22/12/2017 0 Comments

Christmas - A Time to Mind Ourselves

While Christmas is known as the season of goodwill spreading cheer and happiness, it also can be one of the most stressful periods in the year. It is really important to take time to look after ourselves. Something as simple as going out into the garden, breathing deeply, even taking an extra 5 minutes in the bathroom to gather your thoughts before going back to join the hubbub can help to destress you, here are some more suggestions:
  • Look after yourself first
  • Plan ahead
  • Ask for help - delegate
  • Go with the flow - accept things may go wrong
  • Try and see the funny side of things, remember to laugh
  • Walk - did you know walking has a tranquillising effect on the brain? 
  • So what if dinner is a few minutes late to the table - enjoy the moment
  • If old customs or traditions are making you too sad, maybe it is time to create new traditions
  • Go tech free for a few hours
  • Light a citrus candle - or just inhale the aroma from an orange - did you know research suggests that citrus fragrances boosts feelings of well-being and help alleviate stress? Dab some lemon /  orange juice or oil onto a tissue and carry it in your pocket - emergency rescue!  
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Some additional suggestions can be found in this article on TheJournal.ie 

​If you still feel events, situations are getting too fraught and you need that extra bit of support, here are some emergency numbers: 
If you’re feeling low and need to speak to someone, contact: 
  • Samaritans 116 123 or email [email protected] (At hand 24/7)
  • Aware 1800 80 48 48 (depression, anxiety)
  • Pieta House 1800 247247 or email [email protected] – (suicide, self-harm)
  • Teen-Line Ireland 1800 833 634 (for ages 13 to 19)
  • Childline 1800 66 66 66 (for under 18s)
Mental Health Ireland ​www.mentalhealthireland.ie have some advice on their website for handling Christmas stresses. 
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9/5/2017 0 Comments

Instagram offers Mental Health Support

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Instagram have just announced a new mental health support structure for those who use their social media platform documenting their daily life.  

​"Every day on Instagram, we see people share their mental health journeys and connect with communities of support. From dedicated accounts around an issue to unique hashtags adopted by groups, these communities are helping to make illnesses that are often invisible to friends and family visible through photos and videos.

If you see a post on Instagram from someone who may be in need of mental health support, you can report it anonymously. The next time that person logs into the app, we will connect them to organizations in their country that offer help. We have teams working 24 hours a day, seven days a week to review these reports. We also display these resources when someone visits a hashtag page for a sensitive topic."

​Read More about it on Instagram's blog on support. This is a step in the right direction and more social media platforms should follow.

​So if you see someones post and feel they need help, or you feel in need of some support yourself, Instagram gives you links to select with options that will put you in touch with someone to support you. 


https://instagram-together.com

If you feel you can help someone or you need support use the hashtag   #hereforyou 














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1/5/2017 0 Comments

What is Bipolar disorder?

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26/4/2017 0 Comments

4 Powers That May Be Hiding Behind Anxiety Disorders

Anxiety has been widely regarded as a very negative condition that tends to ruin people’s everyday simple pleasures and renders them incapable of facing new challenges. In short, anxiety is commonly associated with being a purely negative thing.
But what if this ‘curse’ comes with certain gifts that others don’t possess?

Scientists have been exploring the effects of anxiety for decades and they have found that besides the commonly shunned-upon negative effects, anxiety indeed does come with a set of powers too.
Anxiety comes with, among other things, a sense of heightened perception. It’s indeed this kind of perception that makes anxiety what it is, but in this ability of perceiving things lie 4 powers that other people don’t often possess.

  • Life-saving instinct
Anxiety has been traced back to a much older period of human evolution than you may think. It has its evolutionary roots and it served as a means to protect our ancestors from dangers that would lead to premature death (just like fear).
This survival mechanism used to help people stay alert and be able to detect dangers before they would happen. However, today anxiety has remained and is seen as a response to non-existent dangers. Yet, what if this response is still relevant and useful in certain vital cases?
French scientists have discovered that people with anxiety possess a unique life-saving sixth sense. They have found that some regions in these people’s brains possess the ability to detect threats in just 200 milliseconds! 
This rapid detection ability allows people with anxiety to react appropriately in cases of social threats in the environment and thus possesses the potential to save one’s life!

  • Increased IQ
What if anxiety comes hand to hand with a higher IQ? Well researchers at SUNY Downstate Medical Centre in New York confirm that it does. In the study, people with a General Anxiety Disorder were tested for IQ and the researchers found that anxiety correlates positively with intelligence.


It’s no wonder really, knowing that people with anxiety constantly over-analyze their environment. This means that their brains process information constantly, and for such thing one does need a higher IQ.

  • Increased empathic ability
People with anxiety are constantly obsessed with how other people feel. What if this ‘obsession’ is not so much of an obsession, but rather a heightened empathic ability? 
Psychologists at the Department of Psychology, University of Haifa, Haifa, Israel say that it’s true.
According to the research, high socially anxious people “exhibited elevated empathy tendencies.” They discovered that these people not only possess an increased sense of empathy, but that that they could tell of people’s emotions with a high level of accuracy.
Perhaps this is why people with social anxiety prefer avoiding other people. Empathy can be a curse as much as it’s a gift if left uncontrolled. 
But whatever the reason for their avoiding people, know that a socially anxious person can read your emotions like no other person.

  • Sensing other people’s energy
While this one has not been scientifically tested or measured like the previous ones, the likeliness of this ability is very high and plausible. People with social anxiety aren’t always affected by it when around people.
In fact, certain people can trigger this anxiety, while others don’t. Thus, it’s highly appropriate to assume that people with social anxiety are able to sense the vibrations from people and feel very uncomfortable by those who emit low-frequency vibes.
So, while there are many things people with anxiety need to cope with, one thing is for certain: 
anxiety comes with a set of gifts that others don’t usually possess. 
Perhaps anxiety is not so much a disorder, but rather a different state of mind that people are not used to?
What are your thoughts on this?
Please Share…

Article from Curious Mind 

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Such an interesting article which opens up some possible positives (?)  What do you think?
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    My name is Katrina Jones, the person behind New Dawn Counselling Service which is situated in Tullamore, Co Offaly. 
     I am a qualified Counsellor, Psychotherapist, and Hypnotherapist.

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