Tag Archives: believecounselling

Mindfulness and Stress Reduction


Let’s be honest it can be difficult to find a feeling of calm when we are stressed, worried or anxious! Teaching our self to become calm at these times is a very powerful tool. I believe being mindful (consciously staying present in the moment) is one of the greatest lessons we can learn. The ability to be in the moment allows us to not be concerned with the past or the future. We can only work with what is happening right now. To worry about the uncertainties of the future or situations from the past is a waste of time, energy and probably causing you unnecessary stress. 

When you are stressed out, anxious or worried ask yourself these simple questions;

What am I stressed out about? (Am I worried about something that has not happened and may not ever happen Or am I reliving/beating myself up over something from my past?)

Do I have control over this situation? (Is there something I can physically do to improve this situation or is someone else making the decisions?)

If you have no control over the situation take a few deep breaths, acknowledge that you can not change events and Let it Go!!

You are only hurting yourself by holding on to things you have no control over. Yes, I know some of us like to be in control of everything but it is simply not possible and accepting this is the first step to letting go.


Depression – Signs to Watch Out For

What is Depression?

Depression is more than feeling down after hearing bad news or having a bad day these feelings are normal reactions to everyday situations.

Depression is more than that it is a mental health condition that affects an individuals thinking, energy, feelings and behaviour. It can range from mild to sever and greatly impacts the individual’s life on multiple levels interfering with work, home, social and intimate relationships. The signs to be aware of are listed below. If you or a loved one has four or more of these symptoms for a period of over two weeks please consult your GP.


Depression – Signs and Symptoms  


Feelings of helplessness, guilt, worthlessness, and pessimism everything feels hopeless

Loss of interest in or pleasure from activities you once enjoyed

Low mood, feeling empty or anxious

Sleep Disturbances – sleeping too much or to little

Decreased energy levels, fatigue, feeling weighed down

Changes in Appetite – Over eating or under eating – weight loss or weight gain

Difficulty remembering, concentrating or making decisions

Feeling irritable, restless or excessive crying

Physical symptoms such as headaches, nausea, persistent unexplained aches and pains that do not respond to treatment

Thoughts of Suicide or Suicidal Ideology

Attempted Suicide – Please contact Emergency Services Immediately


Remember! Depression is treatable or manageable with the right care. Do not suffer in silence, take the steps required to get your life back on track. You deserve to be yourself again.


What is your Story?

As Maya Angelou once stated, ‘there is no greater agony than bearing an untold story inside you’.

I believe the moment in which an individual who is in great emotional pain shares with you the cause of their distress is one of great significance and relief. It takes great courage to speak your truth and face your pain. I am fortunate in my role as a psychotherapist to share these most powerful and humbling moments with my clients and I encourage everyone to seek to heal themselves and move forward. The journey to healing begins by sharing your story; the path forward may not be easy but is certainly worth going the distance. 

The Truth About Depression BBC Documentary 2013

Depression is possibly one of the most common and spoken about mental illnesses experienced today. With reportedly a one in four risk of someone experiencing depression in their life time and yet there is still a massive stigma around it and mental health in general.

Thankfully mental illness, in particular depression, is being highlighted in the media on a regular basis which is helping to educate and encourage those who suffer to seek out treatment be that talk therapy, anti-depressants or a combination of both.

I wanted to post this BBC Documentary because I found it to be particularly interesting both from a medical understanding and from first hand accounts of people’s experiences of depression in how it affects them, their lives and the lives of people around them.






How would focusing on the positive change your life?

If we are to simplify our lives by focusing on what is really important (family, friends, love, fun, a sense of belonging, helping others etc) and took the time to appreciate the little day to day things, how much of a difference do you think that would make to your life?


Growth Yes Please!

If we are to grow we need to recognise where we have been, where we are now and where we want to go. Growth is achieved through making mistakes and learning from them. Perfection is an illusion, a standard not possible for anyone to reach. Be yourself, make mistakes and move forward on your journey for your mistakes will make you stronger and wiser enriching your your life.


Growth – Yes Please!


If we are to grow we need to recognise where we have been, where we are now and where we want to go. Growth is achieved through making mistakes and learning from them. Perfection is an illusion, a standard not possible for anyone to reach. Be yourself, make mistakes and move forward on your journey for your mistakes will make you stronger and wiser enriching your your life.


It is nearly the weekend!


Make the most of your weekend, love laugh and be happy!!




7 Reasons Most People are Afraid of Love by Lisa Firestone, Ph.D.

I stumbled across this interesting article on psychologytoday.com on the reasons why most people are afraid of real love. It is written by Lisa Firestone Ph.D and is a very interesting read. Enjoy!


“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours – it is an amazing journey – and you alone are responsible for the quality of it. This is the day your life really begins.” – Bob Moawad

Hope – Where are we without it?

Tips for Preventing Burnout!

Tips for Preventing Burnout

Set boundaries: Learning how to say ‘NO’ will allow you not to over extend yourself or take on additional tasks that may cause you stress. Remember it is important to say ‘NO’ so you can have time for yourself or the tasks you would prefer to be doing.

Try to start the day with a meditation or by taking a few minutes to clear your mind and just breathe.

Eat healthy, exercise regularly and get good nights sleep. This will help with your mental health in general enabling you to manage life’s daily challenges better.

Ban technology for at least an hour every day. Switch of your PC, Laptop, phones and communication devices. Allow yourself to disengage completely.  

Take up a hobby, something that you will enjoy and look forward to doing.

Why not try something you have always wanted to do but never gotten around too? Or return to that kickboxing class?

Connecting with nature and being creative can be very therapeutic. Allow yourself to be creative in any form that works for you. Painting, drawing, kitting, writing songs, poems etc..

Burnout – Behavioural Signs


Behavioural Signs of Burnout


Isolating yourself from the people around you


Avoiding or withdrawing from responsibilities

Arriving late to work, leaving work early or not going in at all

Snapping at people around you for no good reason

Using alcohol, drugs or food as a coping mechanism 

Check in tomorrow for tips on how to recover from burnout and how to avoid it in the future!


Workplace Bullying!!


While standing in line at the supermarket earlier I witnessed a shop assistant being both physically and verbally assaulted by another member of staff. Naturally I was appalled and so sought out and made a complaint to the manager on duty but it got me thinking. How many of us have experienced or know of someone who has experienced workplace bullying?

There does not appear to be any up to date statistics on the subject in Ireland but in 2007 a report commissioned by the Department of Enterprise, Trade and Employment found that out of 3,500 employees who responded to the survey 7.9% had experienced bullying in the previous six months, 10.7% of women and 5.8% of men where at risk, 60% of respondents considered quitting there jobs while 48% indicated that it had a negative effect on their life outside of work.

Check out Reachout.com for more information on workplace bullying.





Burnout – Emotional Signs

Emotional Signs

Loss of your sense of self or doubting yourself

A feeling of detachment, feeling alone

Loss of motivation

Feeling defeated, helpless and trapped

Self doubt and a sense of failure

A lack of satisfaction or feeling of accomplishment from achievements

A negative outlook


Check back tomorrow for the behavioural signs of burnout…