Sinead Fahy Psychotherapy

02/08/2025

27/07/2025

24/07/2025

Overthinking is a common mental health challenge that can lead to anxiety, stress, depression, and difficulty in making decisions or relaxing. It often involves ruminating—replaying the past or worrying excessively about the future.
Overthinking happens as a result of :

*Anxiety or fear of the unknown
*Low self-esteem or perfectionism
*Past trauma or negative experiences
*Desire for control or certainty
*Mental health conditions like GAD (Generalized Anxiety Disorder), OCD, or depression.

Overthinking presents itself as :
*Replaying conversations or mistakes over and over
*Imagining worst-case scenarios
*Difficulty sleeping due to racing thoughts
*Struggling to make even small decisions
*Constantly seeking reassurance

What can I do to help with overthinking ?

*Thought Challenging: Ask yourself, “Is this thought true? Is it helpful?” Reframe it.
*Set a Timer: Give yourself 10 minutes to think it through, then move on.
*Name the Thought Pattern: “I’m catastrophizing” or “I’m fortune telling.” This builds awareness.
*Mindfulness Meditation: Focus on the present moment; apps like Headspace or Calm can help.
*Gratitude Journaling: Shifts focus from worry to what’s working.
*Brain Dump: Write everything you’re thinking about onto paper to clear your mind.
*Move Your Body: Exercise reduces cortisol and redirects mental energy.
*Do Something Else: Distract yourself with something engaging—art, reading, music, or cooking.
*Therapy: Cognitive Behavioral Therapy (CBT) is particularly effective for overthinking.
*Support Systems: Talk to friends or loved ones. Sometimes, saying things aloud may be helpful.

19/07/2025

In mental health, falling can mean a lot:
A relapse into depression or anxiety
A panic attack after weeks of calm
Suicidal thoughts resurfacing
Burnout after progress

These aren’t signs of weakness — they are part of the human experience, especially for those navigating emotional or psychological pain.

Rising on the other hand isn’t always bold or visible. It can be:
Getting out of bed after three days
Answering a text you’ve been avoiding
Attending therapy even when you don’t want to talk
Saying “I need help”

Mental health recovery is not linear, it’s about progress , setbacks, breakthroughs, breakdowns — it’s all part of healing.
“Rising every time we fall” doesn’t mean never breaking — it means committing to come back, however you can, whenever you’re ready.

12/07/2025

Imagine your energy or capacity as a cup. If you’re constantly giving to others—at work, at home, in relationships—without taking time to refill, your cup will eventually run dry. An empty cup means burnout, resentment, exhaustion, or mental health issues like anxiety or depression. It is important to take care of your own emotional, psychological and physical well-being
In short, filling your cup means taking intentional steps to stay mentally and emotionally balanced, so you can show up fully for yourself and others.

08/07/2025

02/07/2025

28/06/2025

Taking ownership of one’s actions—rather than immediately blaming others—is a foundational aspect of emotional maturity and mental health.

Taking responsibility doesn’t mean blaming yourself for everything—it means recognizing your role in situations and being honest about your behavior and choices. It reflects self-awareness, a key pillar of psychological well-being.

When you take ownership for your behaviour:
You stop feeling like a victim and start recognizing your ability to change things.

There may be growth, You can only improve what you acknowledge.

Owning your actions allows you to learn from mistakes.Accountability builds trust. People are more likely to respect and support you when you’re honest about your role in conflicts.

Avoiding responsibility can create guilt and inner tension. Facing it can bring clarity and peace.

The problem with blaming others
Blaming is often a defense mechanism to avoid shame, guilt, or the discomfort of vulnerability. But consistently blaming others can:
• Prevent self-growth
• Strain relationships
• Create chronic defensiveness or denial
• Increase frustration and helplessness

Building the skills of ownership

If this doesn’t come naturally (and for many people, it doesn’t), it can be developed through:
1. Therapy – Especially Cognitive Behavioral Therapy (CBT)
2. Journaling – To reflect on your role in situations
3. Mindfulness – To pause and assess rather than react impulsively
4. Asking: “What was my part in this?” – A daily reflection habit

12/06/2025

Feeling stuck in life is something many people go through, and while it’s frustrating, it can also be a powerful signal that something inside you is ready to shift or grow. What helps to move forward?

Check in with yourself, what feels off? Is it your job, relationship? What part of life energises vs drains you ?

What does stuck mean to you? Is it boredom or fear of failure?

Take small consistent actions Massive change isn’t always needed. Some gentle but impactful options:
Try something new weekly: a new place, hobby, book, or conversation.
Set micro-goals (daily or weekly wins that align with long-term values).
Revisit something that used to make you feel alive.

Reframe the mindset, You might be stuck not because you’re failing—but because you’ve outgrown something:
“Stuckness” often means you’re ready to evolve.

Talk to someone , a therapist can help untangle deeper patterns.
Honest conversations with friends or mentors can give you fresh angles.