Caroline Bracken Psychotherapy

03/03/2023

Challenging Your Thoughts

Thoughts we can experience can have an extremely negative effect on our wellbeing. Some thoughts we have can bring on anxious feelings and emotions which in turn cause us to ruminate over these thoughts, disallowing us to carry out our daily functions and engage positively with the world around us. Challenging these thoughts is important in order to move past them and gain a more positive, serving perspective. 

Going through the following headings whilst experiencing Negative Thoughts can be a useful resource. 

1. Naming the Situation

What happened? Who with? When?

2. Identifying Emotions/ Feelings

What emotion am I experiencing? How intense is it?

3. Noticing Bodily sensations

What do I notice physically, in my body?

4. Examining the Negative Thoughts and Images

What am I thinking? What is going through my mind? What do the negative thoughts/ images/ memories mean to me?

5. Considering an Alternative, more Balanced Perspective

Stop and Take a Breath.  Are these thoughts I'm experiencing true or fact? What's actually happening right NOW? What would somebody else say about this situation? What would I say to a friend about this situation?Is my reaction in proportion to the actual event?

6. What's the best response?

What could I do that is most helpful to me right now? What would be more effective?

12/12/2022

01/12/2022

Self-compassion is simply the process of turning compassion inward. We are kind and understanding rather than harshly self-critical when we fail, make mistakes or feel inadequate. We give ourselves support and encouragement rather than being cold and judgmental when challenges and difficulty arise in our lives.

Dr. Kristin Neff

18/11/2022

It is important to point out that Self - Care does not mean to be selfish but rather as the definition above suggests an essential practice in protecting our own well-being and happiness. Taking care of ourselves physically, mentally and emotionally can further allow us to better cope during periods of stress.



Self- Care practices can be different for everyone. Some examples include, maintaining a regular sleeping routine, good nutrition, spending time in nature, doing a hobby you enjoy, and expressing gratitude.

11/11/2022

Overthinking involves thinking about a certain topic or situation excessively, analysing it for long periods of time. When you overthink, you have a hard time getting your mind to focus on anything else. It becomes consumed by the one thing you are thinking about.Overthinking may involve constantly analysing your thoughts to gain meaning of them and/ or replaying incidents and situations over and over in your mind.

6 Tips for Overthinking

1. Name it
Naming it simply involves saying to yourself “I am overthinking right now”.Naming your overthinking allows you to bring awareness to your thoughts, emotions and behaviour which in turn allows you to address your overthinking more effectively.

2. Challenge your thoughts
This involves being curious to your thoughts and asking yourself whether your thoughts are true. Thoughts are not always fact. Recognise when your thoughts are not your reality in the present moment but merely thoughts. This can nip the thought in the bud in order to disallow you slipping into a negative thought spiral.

Also asking if your thoughts are useful, valuable or are they serving you in the present moment may allow the power the thought has on you to decrease.

3. Journal
Writing your thoughts and thought process down on paper can be an effective way of releasing those thoughts from your mind. Seeing the thoughts on paper may decrease the extremity of the thoughts and the fear and anxiety associated with them.

4.Alter your thinking
With regards to a negative thought process, suggesting the opposite to be true or a more positive outcome can add options and alternatives to the situation or topic you are overthinking.

5. Problem Solve
Focus on solving the problem at hand rather than ruminating on the past. Solution focused thinking is a more practical and helpful approach. Ask yourself "What can I control and manage at the present moment?"

6. Schedule a time for Overthinking
Rather than over thinking for a whole day, allow yourself a limited time to think about a topic or situation (e.g. 20 minutes).When the time ceases, consciously tell yourself the overthinking is done for the day.

27/10/2022

Hi everyone and welcome to my page where I hope to share with you some inspiring teachings and learnings on the areas of psychotherapy, psychology and mental health.

I am a qualified psychotherapist and M.A graduate from Dublin Business School.

My journey to becoming a psychotherapist began as a secondary school teacher where I observed the effects various mental health issues including anxiety, stress, depression among others had on the students I was teaching. Since then, I have become dedicated to helping and supporting those going through similar issues and struggling to see “the light”.

The phrase above, although coming from an epic fantasy holds much meaning. I believe Psychotherapy can help guide those clients to find the light Dumbledore speaks of. My work involves creating a safe space for clients to explore their experiences, emotions, worries and so in turn to develop their authentic self, understand and manage their emotions and reach their full potential.

My Areas of Expertise are Anxiety, Stress, Anger, Self- Esteem, Self- Confidence, Negative Self Image, Self-doubt, Depression, Trauma, Grief/ Loss, Work/Life Balance, Overwhelm, Low Motivation, Sexuality, Relationships, Family Issues.

Please get in touch if you need help and support in any of these areas. You can contact me though my email carolinebracken105@gmail.com

Thank you, C🌟

26/10/2022

What a way to spend a Sunday ❤️

Team Bonding Day with some of our beautiful therapists here at our neighboring Athlone Springs Hotel after a very scary morning at EXIT Athlone - escape rooms