Health & care

  Taming the Thought Monster: Practical CBT Techniques for Managing Negative Thoughts in Dublin Do negative thoughts feel like a constant companion, impacting your mood and daily life?  Cognitive Behavioural Therapy (CBT)  offers a powerful toolkit to combat these thoughts and reclaim control. If you’re looking for  CBT Therapy Dublin , consider  City Therapy  ([ https://www.citytherapy.ie/ ]) for expert guidance in  Rathmines  and the greater Dublin area. Understanding CBT: CBT focuses on the connection between your thoughts, feelings, and behaviors. Negative thoughts can lead to negative emotions and unhealthy behaviors. By identifying and challenging these negative thought patterns,  CBT therapists  help you develop more balanced and realistic thinking. Here’s How CBT Can Help: Identifying Cognitive Distortions:  We all fall prey to  c ognitive distortions , unhelpful thinking patterns that exaggerate negatives and minimize ...

  Navigating the Impact of Attachment Disorder on Relationships: Insights into Interpersonal Dynamics Attachment disorder, though often overlooked, can have profound effects on relationships, shaping the way individuals interact and connect with others. Whether in romantic partnerships or familial bonds, understanding the impact of attachment disorder is crucial for fostering healthy and fulfilling relationships. In Ireland, where access to support services like couples counselling and  relationship counselling  is vital, addressing attachment issues can pave the way for stronger interpersonal connections. At City Therapy in Dublin, Ireland, we offer comprehensive counselling and therapy services, including couples counselling and  relationship counselling , to support individuals and couples in navigating the complexities of attachment dynamics. From addressing attachment-related issues to exploring strategies for fostering secure attachments, our team of experience...

Integrative psychotherapy is a type of psychotherapy that incorporates a variety of different approaches and techniques to address mental health concerns. It recognizes that mental health is a complex and multifaceted issue that cannot be addressed by a single approach or technique. Integrative psychotherapy combines traditional talk therapy with alternative and complementary approaches, such as mindfulness, body-oriented techniques, and energy psychology. This holistic approach allows therapists to tailor their treatment to meet the unique needs and goals of each individual client. One of the benefits of integrative psychotherapy is that it provides a wide range of tools and strategies for addressing mental health concerns. For example, talk therapy may be used to explore past experiences and beliefs, while body-oriented techniques may be used to help clients connect with their feelings and emotions. This flexibility allows therapists to effectively address a wide range of mental hea...

Depression is a common mental health disorder characterized by feelings of sadness, hopelessness, and a lack of interest in life activities. Depression can affect individuals of all ages, genders, and backgrounds, and it can have a significant impact on one's quality of life. Counselling for depression involves working with a mental health professional to understand and manage the symptoms of depression. Counselling for depression typically involves talk therapy, where individuals are encouraged to discuss their thoughts, feelings, and experiences. This can include exploring the root causes of depression, such as past traumatic events, relationship difficulties, or stress, and developing coping strategies to manage symptoms. Cognitive Behavioural Therapy (CBT) is a type of counselling that is often used to treat depression. CBT focuses on helping individuals identify and change negative thought patterns that contribute to depression. By recognizing and reframing negative thoughts...

Online therapy comes under different names like teletherapy or telemental health and although it seems quite recent to many it has been in situ for many years. I have always wondered if I could achieve that same level of ‘containment’, ‘holding’ and’ treatment’ for my clients through the medium of Zoom/Skype.  I am glad to say I have been pleasantly surprised at how well this new medium is working, not just as a support for but also as a space for some really deep work. While I had already built up a relationship with most of my clients previous to our online work, I have taken on new clients whose only experience of therapy is through technology. Whether online or in person, the first port of call is to assess where this individual is in their process and to determine if I am the best fit for them. As I move forward in my practice, I have had to find ways to transfer all of the fundamentals I use in in-person work to the online platform. I feel breaking down the different parts o...

Anybody can benefit from Psychotherapy, which does not necessarily mean they have some problem. Perhaps, it is like having a personal trainer for their mental health. It is vital to get the right therapist for you . The internet is your backyard, do your research. You can virtually kiss many frogs.  Turn your stumbling blocks into stepping stones by bringing any fears you have about starting therapy and other issues into the sessions. They are invaluable for the work. It is becoming normal for people, including our friends and family, to be in Psychotherapy . TV shows such as ‘The Sopranos’ and ‘In Treatment’ have lessened the mystique of the shrink. However, there can still be a perception of a stigma attached to it, fuelling secrecy, shame, and guilt.  Recently, clients have been finding solace in beginning therapy and exploring heightened anxiety and boredom, both products of the Covid-19 Pandemic. Words such as prison and tunnel are used to convey feelings of stuckness and...

 Anxiety is fear caused by a sense of doubt and vulnerability about future events.  The focus of anxious people tends to be always on what's lies ahead and the prospect that it could be bad.  The phrase “what if” is a common phrase triggered by anxiety.  What if I fail my exams, what if I don't get the interview, what if I can't become pregnant, what if I can't pay my mortgage,  what if I never meet anyone?  We can torture ourselves with what ifs and often we get into a pattern of thinking that spirals us into negative thoughts and anxiety.  There are times however when the what ifs are necessary in order to prepare and plan.  The leaving cert students who collected their results this week would have had to ask themselves what if I don't get enough points for the course I want.  Often it is important to ask the what ifs in order to have a strategy or plan B in place.  But most of the time the what ifs won't require a plan B until they ac...

CBT is effective for a wide range of emotional problems from relationship problems, substance abuse, obsessive-compulsive disorder, social phobia, anxiety, depression, compulsive gambling and eating disorders. Its efficacy has been proven through major research studies. In CBT, the client and cbt psychologis t work together toward understanding difficulties in terms of the relationship between thoughts, feelings, body responses and behaviour.  CBT helps clients break the vicious circle of altered and unhelpful thinking and behaviour. The therapy focus on the thoughts, images, beliefs and attitudes that we hold, the personal meaning we associate with these and how this relates to our behaviour. We work to help clients learn more useful ways of thinking and coping. The CBT process is usually of 6-8 week duration. The client works with the  psychologist cognitive behavioral therapy consultant to understand each problem and break it down into its component parts. This helps ident...

Is OCD affecting your life? Talk therapy and medical support can help you learn how to mange OCD. Here’s what you need to know! OCD is a common mental health disorder where a person has obsessive thoughts AND compulsive behaviours. OCD can be very distressing and cause significant impairment to daily life. An obsession is an unwanted and unpleasant thought, urge, or image that repeatedly enters your mind causing significant emotional distress, often resulting in feelings of anxiety, guilt, shame or disgust. A compulsion is a repetitive behaviour or mental act that is a response to obsessive thoughts, with the idea that engaging in the compulsion will ease the distress caused by the obsession. For example, someone with an irrational fear of contamination (obsession) may engage in excessive handwashing (compulsion). What causes OCD? There are no known causes of OCD, but there are several factors associated with its development. You are more likely to develop OCD, if there is a history of...

Psychotherapists who work in a Humanistic and integrative approach create a space for individual’s to develop an awareness around what is preventing them from living their life to its fullest. This approach runs counter to the scientific tenets of behaviourism and analytic approach of Freudian Psychoanalysis. The Humanistic and Integrative approach includes, in its process, those aspects that make up what it is to be human for example, love, values, self awareness, choice and human potential. Within the Humanistic and Integrative approach human beings are seen as a whole person living through a level of integration through their mind, psyche, body and feelings. This approach also believes that the responsibility for the individual’s life lies with the individual themselves. Individual’s make their own choices and are responsible for both their action and inaction. The practitioner sees the person as dynamic and as an entity unfolding in different stages. It is recognised that along th...

Walk and Talk Psychotherapy is a Professional Psychotherapy practice that takes place outdoors. There are a few different ways of working therapeutically using  Walk and Talk Psychotherapy. Most common is that the session takes place exactly like a session would indoors, clear boundaries are established and we talk just as we would normally, except we’re walking side by side. This can feel less intimidating than regular face to face office style Psychotherapy. Other ways are using the principles of Ecotherapy and Ecopsychology where we use nature to help the process. It may be slowing down to natures pace, using materials or drawing metaphors from the natural surroundings. I am a believer in client centred Psychotherapy and therefore will wait and see what way to work emerges.  No matter which way we work it is always Professional, Ethical and based on the most up to date research while drawing on my experience and natural wisdom that occurs when outdoors.  Ecotherapy i...

Getting a good night’s sleep will set you up for the day. It is essential to invest your time in sleep to develop a balanced sleep pattern that works for you- We know this will help decrease your emotional vulnerability. Stick to a schedule: It is essential to maintain a schedule even during the weekends. If you sleep late Saturday and Sunday, you will disrupt your sleep patterning. Try and go to bed and get up about the same time every day. Establish a bedtime routine: This might include shutting off screens (phones, TVs, laptops), changing into your pj’s, drinking herbal tea before bed, turning off bright lights or lowering the bright lights, and reducing noise and reading. Don’t eat or drink a lot before bed: Watch out for spicy foods which may cause heartburn and disrupt your sleep. Here’s a tip Eat a light dinner around 2 hours beforehand. And watch your liquid intake. You don’t want to be visiting the bathroom all night. Avoid Caffeine and Nicotine: As these are both stimulants, ...

An attachment disorder manifests in either mood or behavioural difficulties associated with the ability to either build and/or maintain relationships with others. Attachment disorders develop in childhood, but their effects may continue into adulthood whereby an adult may have difficulty trusting others and/or feeling safe and secure in relationships. Attachment theory looks at how people form emotional bonds with others. How a person forms and maintains relationships is dictated by the interaction they had with their primary caregiver or parent in the early years of their lives. Attachment disorders manifest in childhood as a result of a child being unable to access a consistent and secure emotional relationship with their parent or primary caregiver. While there are no official attachment disorders in adulthood, many adults present with attachment-related difficulties due to attachment disorders not being diagnosed in childhood. The primary treatment for attachment difficulty is psyc...

Starting Therapy  Whatever reasons you have for going to speak to someone it can be less daunting if you have some idea what to expect. The first thing to note is that going to therapy is a brave step. In the past it may have been viewed as ‘Self Indulgent’ or ‘Selfish’ but more and more it is seen as resourceful. The following few lines will aim to shed some light on the first session, what you might expect and hopefully reduce some of the anxiety that has become a barrier to you seeking support. When thinking about that first session try to set aside the idea of having to ‘get it right’, there is not right or wrong way. In the first session you will be given the space to tell your story, at your own pace. You are in control and can say as little or as much as you like. In your first session, the therapist typically will ask certain questions about you and your life. This information helps the therapist make an initial assessment of your situation. Questions might include: • Why y...

Finding a therapist that you feel comfortable with Therapeutic Relationship is essential. If a friend, family member recommends a therapist, it is wise to speak to the therapist and get a feel whether they would work for you? Research tells us that a strong therapeutic relationship with have positive outcomes. Remember, it might take you a couple of sessions to get a feel whether you are comfortable with the therapist. However, if you don’t it’s Ok to say this to the therapist and maybe try a different therapist. Finding the right approach There are many different types of approaches to Psychotherapy . Therapist generally draws on one or more approaches. Each theoretical understanding acts as a road map for the therapist to help them understand the clients internal functioning, development of behaviours and emotions. The kind of treatment that will be offered to you will depend on a variety of factors; what does the evidence or research say would be the best form of treatment for the ...

7 Myths about Counselling and Psychotherapy 1. There is no difference between counselling and psychotherapy Counselling is normally considered short term and looking at a specific issue, whereas, Psychotherapy is considered long term and the therapist may look at the early childhood experiences and how this has influenced the current issues. 2. Therapy is for people with mental illness only Therapy is not only for people with mental illness, people come to therapy to get help with more specific issues such as stress at work, relationship breakdown, loss. 3. Any Counsellor/Therapist will do The relationship is vital in the successful outcomes of therapy. This is important because some people have gone to different therapist till the found the right fit. So, it is important to find the right therapist to support you on this journey. At City Therapy we pay particular attention in trying to get the best fit so the therapist will work where the client is at.  4. Its just a chat sure I...

What are the main ideas behind   Integrative  Psychotherapy ? The Integrative approach works with you in your uniqueness. The Integrative approach allows for flexibility and can offer something tailored specifically to meet your needs and issues. The Aim of Integrative Therapy? The Integrative process aims to identify and explore the issues to that causing you problems in your life and from this to create a personalized program to help you move through your life in a more productive and open way. The Integrative aspect also extends to you as a whole person and it is about integrating those various parts of your personality. The aim is to help you function in a balanced way at all levels including the mental, physical, spiritual and emotional aspects of you. How does at therapist know which technique to use? The approaches used by an integrative therapist will depend on you and the challenges you are facing. If you come to see an integrative therapist because you are distressed...

Borderline Personality Disorder (BPD)/Emotionally Unstable Personality Disorder (EUPD). Talk therapy is here to help you find a better way to live your life What is BPD ? Personality disorders refer to ways of thinking and feeling about oneself and others that significantly and adversely affect the way individuals function in many aspects of life. BPD is the most common personality disorder and is characterized by mood difficulties and difficulty interacting with other people. Characteristics of BPD There are many symptoms of BPD that can be broken down into categories. A person with BPD will have significant emotional instability or dysregulation - meaning they will experience their emotions intensely (angry, sad) and emotional performance can often change rapidly. A person with BPD may also be impulsive, leading to self-harm, overeating, self-destructive behavior, excessive drug or alcohol use, and more. Interpersonal difficulties are also a symptom of BPD, and the person may have in...

Self-critique Did the relationship end? Disappointing test results? Not losing extra pounds? Well, don't forget to criticize, blame, and belittle yourself most harshly. Regular self-criticism is psychologically devastating and has been linked to depression, some anxiety and personality disorders, and eating disorders, among others. Some people may try to convince you that you are worthless and unworthy, that you should become more compassionate to yourself, that you should view mistakes as learning opportunities, and that your view of punishment is useless and wrong. They may recommend therapy or CBT books like Cognitive Behavioral Therapy For Dummies or Coping With Low Self-Esteem by Melanie Fennell, but don't listen to them. This article is about how to be miserable, so this is my best advice: remember that there is no faster way to misery than to struggle as much as possible. Avoidance Are you afraid to go to social events? Do not go. Are you nervous about meeting at the of...