Athrú Occupational Therapy, 6 Main Street, Dublin (2025)

07/05/2025

Reflecting on your Occupational Balance

So, how do we move towards balance? Consider a typical day. Draw out two circles divided into 12 sections. Each section is 1hr. Pick a colour for each type of activity of daily living (self-care, productive, leisure) and colour in how you spent that hour. When you're finished, you can clearly see the balance between the three types of activities.

Now look at the 24 hours in the day. How have you been spending your time? Is there significantly more of one type of activity? Where can you make more time for what is important? There is no such thing as the 'perfect' routine. It is important to reflect on our time use and what impact it has on our mood and wellbeing.

21/04/2025

What is occupational balance?

Occupational balance is when a person perceives they have the right amount and variety of occupations of different types in their life.

People need the right amount of relaxing occupations as well as challenging, chosen and required activities, leisure and productivity and occupations that
are balanced with their needs as well as those around them.

Occupational balance is different for everyone, but is a key element in promoting wellness and maintaining a sustainable and meaningful routine.

10/04/2025

6 Strategies to Tackle Task Paralysis:

👥 Body doubling: Work alongside a friend for accountability. This could be in person on virtually.

⏰️ Just do 2 mins: Tell yourself you'll just do two minutes of the task. Starting is the hardest part!

🔨 Break it down: Break big tasks down into small step. For example, instead of "clean my bedroom," break it down to "make the bed," "put away clothes," etc.

🌬 Take away the pressure: Something is better than nothing! Give yourself permission to do a just okay first draft. Often, getting a task started will help ease your anxiety and allow you to do a better job.

🎁 Pair it with a treat: Add in a small treat to boost the fun factor of the task you've been dreading. This could be pairing a nice coffee with doing paperwork or saving your favourite podcast for the workout you've been putting off.

🔮 Do it for 'future you': What task can you take on today that will have a positive impact on your future self? This could be avoiding the stress of working to a tight deadline in a week's time. Or it could be doing something for your health that will help you years down the line.

19/03/2025

Movement is a powerful tool to regulate our emotions!
Movement can affect how we feel, and can have long term effects on our mental health. Movement can offer a number of sensory inputs including proprioceptive, vestibular, and tactile feedback. Many of these sensory inputs can be up- or down-regulating and help to organise our nervous systems. This can result in improved emotional regulation, and offers tools for managing stress and anxiety.

So how can I use movement to affect my nervous system?
Each person’s nervous system is individual and so it’s important to experiment to see what works for you.

As a rule, movement that provides deep pressure through your joints and muscles, such as running or yoga, may be calming or organising. Repetitive movement is also calming to the nervous system - think swings, rocking chairs and gliders.
Movement that stimulates your cardiovascular system is likely to be alerting as your heart and muscles work harder.

To help with nervous system regulation and as a result, emotional regulation, try to incorporate your favourite type of movement as part of your daily routine. This might look like:
A walk on your lunch break
A weekly yoga class
Sitting on a yoga ball
Take up a team sport
Incorporate a walk into your commute

20/02/2025

Executive Function in Daily Life

Executive function refers to mental processes that help us set and carry out goals. We use these skills to solve problems, make plans and manage emotions.

This allows us to learn new information, make to-do lists, empathise with others, and stop ourselves from making an inappropriate comment!

01/02/2025

🗣Person-First vs. Identity-First Language 🗣

Person-First Language: Prioritises the person before the condition or identity. E.g. "person with autism" or "they have a disability." This approach emphasises that someone is not defined solely by their condition.

Identity-First Language: Centres the identity as an integral part of who the person is. E.g. "they're autistic" or "I am disabled." Many prefer this as it recognises their identity with pride and without stigma.

Always ask or follow the preferences of the individual or community when choosing language. Respect is the most important factor.

01/01/2025

💫Setting Goals for 2025💫

The start of a new year is the perfect time to reflect and reset. Here are 6 simple tips to set meaningful goals and stay on track.

Reflect on Last Year: What worked? What didn’t? Use your past experiences to guide your future.

Start with Your Values: What truly matters to you? Whether it’s family time, career growth, or self-care, let your goals align with your values for a meaningful year.

Be Specific: Set clear and actionable goals. Instead of saying, “I want to be healthier,” try, “I’ll exercise 3 times a week.”

Break It Down: Big goals can be overwhelming! Divide them into smaller, manageable steps.

Stay Realistic: Dream big, but make sure your goals are achievable within your current lifestyle.

Track Your Progress: Keep a journal, use apps, or check in monthly to celebrate wins and make adjustments.

Remember! Your goals should enhance your wellbeing, not add stress. Be flexible, and prioritize what works for you. Celebrate progress, not perfection.

Happy New Year from Athrú Occupational Therapy

23/12/2024

Christmas is well on its way now, so how will you cope over the festive period? 🌲

Christmas can be a lovely time of year, but it also brings with it a lot of challenges. Some of the difficulties we may face include:
- Increased demands for socialisation
- A big focus on food and eating
- Unhelpful remarks from family or friends
- Increased sensory stimulation
- Seeing or not seeing family
- Disruption or lack of routine
- Increased prevalence of drugs and alcohol

Some of the things we can do to help with the disruption around Christmas might include…
- Schedule in time for yourself - this might look like a deliberate night without plans during the holidays
- Keep a routine as much as possible, especially with your sleep schedule
- Have a safe friend or family member during social events - someone you can go to when Auntie Mary is off again!
- Monitor your intake of drugs or alcohol and avoid excess - take a night off if needed
- Have a ready-to-go phrase if someone says something unhelpful - “Uncle John, I don’t want to talk about food or weight today”
- Have options available of foods that are safe and make you feel good - bring them with you as a sharing dish if needed
- Limit your time on social media, and remember that everyone’s Christmas isn’t all matching pajamas and lots of presents
- Sensory breaks during the day to manage overstimulation

20/12/2024

🔗 What is Chain Analysis?
Chain analysis is a step-by-step breakdown of events, emotions, and behaviours that lead to a specific outcome. Think of it as the detective work of your mind!

How to do Chain Analysis:
1️⃣ Identify the problem behaviour.
2️⃣ Trace back to the prompting event.
3️⃣ Explore thoughts and emotions leading up to it. 4️⃣ Pinpoint the consequences.
5️⃣ Brainstorm alternative responses.

01/12/2024

What is Goal Attainment Scaling?

Goal Attainment Scaling, or GAS goals, is a method of goal-setting that acknowledges the broader spectrum of change that often occurs during OT intervention.

Instead of a goal being achieved or not achieved, GAS goals allow change to be measured on five levels; baseline (the starting point of change), less than expected (goal not achieved but good progress made), goal attainment, greater than expected, and much greater than expected.

20/11/2024

⭐ What is Rejection Sensitive Dysphoria? ⭐

Rejection Sensitivity Dysphoria (RSD) is an intense emotional response to real or perceived rejection or criticism. People with RSD often feel deep pain, shame, or anger in situations where they feel dismissed, even if no rejection was intended.

Signs of Rejection Sensitivity Dysphoria:

🟠 Extreme reaction to perceived criticism
🟠 Avoiding situations where rejection could happen
🟠 Sudden mood shifts based on others’ reactions
🟠 Difficulty "shaking off" rejection, even if unintentional

How to Manage Rejection Sensitivity Dysphoria:

🟡 Self-compassion: Remind yourself that these feelings, while real, may be magnified by RSD.
🟡 Mindfulness: Practicing mindfulness can help manage intense emotions.
🟡 Boundaries: Communicate openly with friends and loved ones about how rejection affects you.
🟡 Regulate Your Nervous System: Escape the cycle of intense emotions and negative thought patterns by practicing activities that soothe your nervous system and restore equilibrium.
🟡 Identify Your Triggers: Recognising patterns in situations or interactions builds self-awareness and helps you respond more effectively.

18/11/2024

We are now offering online appointments! 👩‍💻

In an effort to reach more clients in more diverse locations, we have moved all of our appointments online!

As a result, we are also in the fortunate position to lower our hourly cost in an effort to make occupational therapy more accessible.

We are currently taking self referrals and GP referrals for new clients! Reach out today to see our availability to start your occupational therapy journey

Athrú Occupational Therapy

07/05/2025

21/04/2025

10/04/2025

19/03/2025

20/02/2025

01/02/2025

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23/12/2024

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20/11/2024

18/11/2024

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