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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.

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.

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."

🦋 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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Author

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.