10/6/2025 0 Comments Trying to Break FreeThis 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-CompassionSpeak 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 CriticNotice 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 MomentFear 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. 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." 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 StepsCourage 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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A Calm Perspective from New Dawn Counselling, TullamoreExams 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 StressfulIt’s not just the studying — it’s what the exams represent.
Signs of Exam StressEveryone experiences stress differently, but some common signs include:
How Counselling Can Help During Exam TimeAt New Dawn Counselling, we provide a calm, supportive space where you can:
Simple Tips to Reduce Exam Stress Right Now
You Are More Than a GradeExams 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 TouchCall us on 087 285 9985
Let’s take the pressure off — together. Understanding the Difference — and Knowing When to Get HelpAt 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 LifeEveryone 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 DayDepression 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 Depression1. How Long It Lasts
When to Seek Support
How I Can HelpI'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
3/5/2025 0 Comments Just like the caterpillar, becoming the butterfly takes time, stillness & trust in the process
🦋 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 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:
#socialanxiety #stagefright #therapy #tullamore 14/7/2023 0 Comments Energy Follows Thoughts![]()
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 22/12/2017 0 Comments Christmas - A Time to Mind OurselvesWhile 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:
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:
Mental Health Ireland www.mentalhealthireland.ie have some advice on their website for handling Christmas stresses.
Such an interesting article which opens up some possible positives (?) What do you think?
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AuthorMy name is Katrina Jones, the person behind New Dawn Counselling Service which is situated in Tullamore, Co Offaly. Archives
May 2025
CategoriesAll CBT Christmas General Grief Life Mental Health Self Harm Social Media Video |