Mood Boosting activities

How to Stop Overthinking

Wed, 25 Mar 2026 15:20:38 GMT

Even when your mind won't switch off

How to Stop Overthinking Everything (Even When Your Mind Won’t Switch Off)

Do you ever feel like your mind just won’t stop?

You replay conversations, imagine worst-case scenarios, and analyse every little detail—long after it’s over. Overthinking can feel exhausting, and no matter how hard you try, it can seem impossible to switch it off.

If this sounds familiar, you’re not alone. Many people struggle with overthinking, especially when they are feeling anxious, overwhelmed, or have been through difficult life experiences.

Why Do We Overthink?

Overthinking isn’t a flaw—it’s actually your mind trying to protect you.

When something in life feels uncertain or stressful, your brain goes into “problem-solving mode.” It tries to predict outcomes, avoid mistakes, and keep you safe.

But instead of helping, it often leads to:

Increased anxiety
Self-doubt
Difficulty making decisions
Feeling stuck or overwhelmed

The Problem with Overthinking

The more you think, the more you feel like you should be able to “figure it out.”

But overthinking doesn’t lead to clarity—it leads to confusion.

You may notice:

You go in circles without reaching a decision
Small worries become much bigger in your mind
You feel mentally drained

5 Ways to Gently Reduce Overthinking

1. Notice the Thought (Without Fighting It)

Instead of trying to stop the thought, try saying:

“I’m noticing I’m overthinking right now.”

This creates a small bit of distance and reduces its intensity.

2. Ask: “Is This Helpful?”

Not all thoughts are useful.

Gently ask yourself:

“Is this helping me right now?”

If the answer is no, give yourself permission to step away from it.

3. Set a “Worry Time”

Choose a 15-minute window each day to let your mind think freely.

When thoughts come up outside of that time, say:

“I’ll come back to this later.”

Over time, this helps your brain feel less urgency.

4. Bring Yourself Back to the Present

Overthinking pulls you into the past or future.

Ground yourself by noticing:

What you can see
What you can hear
What you can feel

Even a few seconds can help calm your mind.

5. Take One Small Action

Overthinking often leads to feeling stuck.

Ask yourself:

“What is one small step I can take right now?”

Action helps break the cycle.

You Don’t Have to Do This Alone

If overthinking is affecting your daily life, it can really help to talk it through with someone.

I offer online counselling for anxiety and overthinking across Ireland and the UK , providing a calm, supportive space where you can begin to understand your thoughts and feel more in control again.

Final Thought

Your mind isn’t working against you—it’s trying to protect you.

With the right support, you can learn how to step out of overthinking and feel calmer, clearer, and more like yourself again.

January Without the Pressure: CBT & Counselling Support for a Gentler Start to the Year

Tue, 06 Jan 2026 12:22:14 GMT

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Finding Calm in the Christmas Season

Mon, 01 Dec 2025 10:43:18 GMT

As the Christmas lights start to twinkle across our homes and towns, many of us feel a familiar mix of excitement, nostalgia… and maybe just a sprinkle of stress. The holiday season has a way of stirring everything up at once—joy, connection, pressure, memories, and the occasional urge to hide in the biscuit cupboard until January.

At Breda Morrissey CBT & Counselling , this time of year brings a gentle reminder: it’s okay if Christmas doesn’t feel perfect, polished, or peaceful 100% of the time. You’re human, and this season can be a lot.

The Emotional Cocktail of Christmas

Christmas often comes with:

The pressure to be cheerful and sociable
Family dynamics that would test even the most patient elf
Shopping lists that magically grow longer every day
Memories—both comforting and challenging
And the expectation to “hold it all together”

If this resonates, you’re not alone. Many people find December emotionally intense, even while genuinely enjoying the season.

A Little CBT Wisdom for the Holidays

Cognitive Behavioural Therapy encourages us to gently notice the thoughts that shape our feelings. This month, you might try:

⭐ Challenging the “shoulds.”
“I should be doing more.”
“I should feel happier.”
“I should have everything sorted by now.”
These thoughts pile unnecessary pressure on an already full season.

⭐ Creating small, manageable moments of calm.
A quiet cup of tea.
A walk in the crisp air.
Five slow breaths before facing the next festive task.

⭐ Being kind to yourself.
Your worth is not measured by how many presents you buy, how glowing your tree is, or how perfectly your plans turn out.

Sometimes “good enough” is more than enough.

Connection Over Perfection

The heart of Christmas isn’t about flawless routines or magazine-worthy celebrations—it’s about connection. With others, yes, but also with yourself. Allow space for rest, humour, and small joys. Laugh at the burnt mince pies. Let the wrapping be crooked. Embrace whatever your version of the season looks like this year.

If You Need Support, You’re Welcome Here

Whether Christmas lifts your spirits or brings emotional challenges to the surface, support is always available. At Breda Morrissey CBT & Counselling , you’ll find a warm, understanding, and down-to-earth space to explore whatever you’re carrying—at Christmas and all year round.

Wishing you a season filled with comfort, kindness, and moments of genuine peace.

Warmest Christmas wishes,
Breda Morrissey CBT & Counselling

@BredamorrisseyCBT email: bredamorrisseycounsellor@gmail.com

September Reset with Breda Morrissey: Embracing CBT, Mindfulness & Counselling

Fri, 22 Aug 2025 11:20:02 GMT

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Coping with Exam Stress & Supporting a Loved One Through Exams

Wed, 21 May 2025 11:19:55 GMT

Coping with Exam Stress & Supporting a Loved One Through Exams

Exam season can bring a lot of pressure—not only for the person sitting the exams but also for the people around them. Whether you’re a student feeling overwhelmed or a parent, friend, or partner wanting to help, it’s important to understand how to manage stress in a healthy way and offer meaningful support.

Understanding Exam Stress

Exams can trigger a variety of stress responses—racing thoughts, sleep disturbances, low mood, irritability, or even panic attacks. For some, it’s the fear of failure. For others, it’s the pressure to succeed, comparing themselves to peers, or simply the volume of study.

While some stress can be motivating, too much can lead to burnout and poor performance.

Tips to Manage Exam Stress

Set Realistic Goals
Break revision into manageable chunks. Set daily targets instead of cramming. Celebrate small wins.
Create a Study Routine
A consistent routine builds focus and reduces anxiety. Include breaks, meals, and time for rest.
Practice Mindfulness and Relaxation
Techniques like deep breathing, progressive muscle relaxation, or even short meditations can help calm the nervous system.
Get Active
Physical movement, even a short walk, helps relieve tension and boosts mood.
Sleep and Nutrition Matter
Avoid all-nighters. A rested brain is far more effective. Eat nourishing meals to keep your energy steady.
Challenge Negative Thinking
CBT techniques can help reframe unhelpful thoughts:

"I always fail at exams" → "This subject is hard, but I’m doing my best and improving."

How to Support Someone Doing Exams

Watching someone you care about struggle with stress can be hard. Here’s how you can help:

Be Available Without Pushing
Offer your support, but don’t pressure them to talk. Let them know you’re there when they’re ready.
Create a Calm Environment
Reduce noise and distractions at home. Encourage a healthy study space.
Help With Practical Tasks
Cooking meals, doing chores, or running errands can give them more time and mental space to study.
Avoid Adding Pressure
Even well-meaning comments like “You’ll do great!” can feel like pressure. Instead, say:
“No matter what happens, I’m proud of the effort you’re putting in.”
Encourage Breaks and Self-Care
Remind them it’s okay to rest. Suggest a walk, a funny film, or a shared meal as a breather.
Look Out for Signs of Burnout
If you notice signs of ongoing anxiety, low mood, or withdrawal, they may benefit from professional support.

When to Seek Professional Help

If exam stress feels unmanageable, or if it’s affecting sleep, appetite, relationships, or overall wellbeing, it might be time to speak with a counsellor.

At Breda Morrissey CBT and Counselling , I work with students and families to develop tools to manage stress, build self-confidence, and navigate the emotional challenges of exams.

You’re not alone, and you don’t have to struggle in silence.

To book a session or learn more about how CBT can help during exam season, get in touch today.

Do you over think?

Tue, 29 Apr 2025 10:43:40 GMT

What happens when we overthink

Find out below & learn some techniques

When we overthink, our minds become trapped in a loop of excessive analysis and worry. This can lead to several mental, emotional, and even physical consequences, including:

Increased anxiety and stress – Constantly ruminating on "what ifs" and worst-case scenarios can make you feel overwhelmed and tense.
Paralysis by analysis – You may struggle to make decisions or take action because you're too focused on weighing every possibility.
Sleep disturbances – Overthinking often leads to racing thoughts, especially at night, making it harder to fall or stay asleep.
Reduced productivity – Time and energy are drained by overanalysing rather than doing.
Negative self-talk – Overthinking can amplify self-doubt, guilt, or regret, often creating a distorted perception of reality.
Relationship strain – Constantly rehashing conversations or worrying about others' opinions can create distance or misunderstandings.

Essentially, overthinking traps you in your head and keeps you from being fully present or confident in your actions.

1. Name the Thought
Label it: “That’s a worry thought,” or “That’s my inner critic talking.” Naming gives you distance and awareness.

2. Set a Worry Timer
Give yourself 10–15 minutes to worry intentionally. When the timer ends, gently bring your focus back to the present.

3. Ground in the Present
Use your senses:
�� Feel your feet on the floor
��️ Hold something cold
��️ Take 4 slow breaths

Small shifts. Real impact.
You don’t have to stay stuck in your head.

��Breda Morrissey CBT & Counselling | Compassionate, evidence-based therapy in a safe space

#OverthinkingHelp #CBTTips #MentalWellness #BredaMorrisseyCBT #AnxietySupport #TherapyTools

Grounding for Anxiety & Stress Why it works?

Thu, 24 Apr 2025 11:11:38 GMT

Grounding for Anxiety & Stress: Why It Works

When anxiety takes hold or stress begins to overwhelm, it can feel like your mind is spinning out of control. Racing thoughts, tight chest, shallow breathing—it’s like your body’s alarm system is stuck in overdrive. Grounding techniques help turn that alarm down. But why do they work ?

What Is Grounding?

Grounding is a set of simple practices that connect you to the present moment—physically, mentally, and emotionally. It’s about pulling yourself out of anxious thought loops or emotional overload and tuning back into your body, your surroundings, and your breath.

Think of grounding like an anchor in a storm. You’re not trying to fight the waves—you’re just giving yourself something solid to hold onto until they pass.

Why I Use Grounding in My Work

From my experience in CBT and counselling, I’ve seen how grounding techniques can:

Interrupt anxious thought loops that feel never-ending.
Soothe the body’s stress response , helping you feel a little safer in your own skin.
Create space between feeling and reacting—so you can respond with choice, not panic.
Help you feel more in control , even if just for a few minutes.

And those few minutes? They can change your day.

Some of My Favourite Grounding Tools

Here are a few grounding practices I often guide clients through—easy, quick, and kind:

Feel Your Feet
Sit still for a moment. Feel the floor beneath your feet. Really feel it—press down. It’s simple, but powerful. You're here. You're supported.
The 5-4-3-2-1 Technique
Engage your senses:
5 things you can see
4 you can touch
3 you can hear
2 you can smell
1 you can taste or simply enjoy the breath in your mouth
Breathe with Intention
Try box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. It brings calm, especially when everything feels too much.
Cold Water or Ice
Rinse your hands under cool water or hold an ice cube. It sounds odd—but it can snap you out of a panic state by grounding your senses instantly.

A Gentle Reminder

Grounding won’t solve every problem. But it gives you a foothold.
And sometimes, when emotions feel too big, a foothold is all you need to begin finding your way through.

You're not alone in this. If you need support, whether that’s learning how to ground yourself or talking through what’s going on underneath the anxiety—I'm here.

Breda
CBT & Counselling

Nee more help please feel free to contact me: bredamorrisseycounsellor@gmail.com

0838541298, @BredaMorrisseyCBT

Change your words, Change your world

Wed, 09 Apr 2025 13:27:24 GMT

Change your words, Change your world

Just because you think something, doesn't mean it's true. CBT teaches us to notice unhelpful thinking patterns and gently challenge them.

That inner critic? Its not your truth - its just a habit of thought.

Today, try this: When a negative thought shows up, ask yourself:

"Is this thought helpful?"

"Would I say this to someone I love?"

You are not your thoughts.

You are the observer of them - an that means you have the power to change.

How Cognitive Behavioural Therapy for Fibromyalgia Can Help You Cope

Tue, 11 Mar 2025 12:01:40 GMT

How CBT Can Improve Fibromyalgia Symptoms

CBT (Cognitive behavioural therapy) can help reduce the impact that fibromyalgia has on your life by reducing pain and changing your thought patterns and coping strategies.

Fibromyalgia is a disorder that causes tenderness & pain throughout your body, as well as fatigue, sleep issues, difficulties with thinking and memory (sometimes called “brain fog” or “fibro fog”).

CBT is a well-tested and widely used form of psychological treatment that helps you learn to change unhelpful thoughts and behaviour patterns for the better. Cognitive Behavioural Therapy can help change the way you experience pain and other fibromyalgia symptoms and improve your overall quality of life.

CBT is most effective when it’s part of a holistic, integrated treatment plan that includes a healthy diet, good sleep hygiene, and light exercise, as well as any necessary over the counter and prescribed treatments.

CBT Can Change Your Thinking

CBT makes use of a variety of techniques to help change your perceptions and behaviours around your pain and well-being. These activities include journaling, mindfulness and breathing exercises, and physical techniques such as progressive muscle relaxation. One of the core exercises of CBT is “cognitive restructuring.”

“Cognitive restructuring is a core component of CBT that helps patients recognize and modify thought patterns that contribute to negative thoughts and feelings such as pain catastrophizing and feelings of lack of self-efficacy or helplessness. “By replacing these maladaptive thoughts with more realistic, functional, and hopeful thoughts, individuals can develop a healthier mindset towards the pain experience and quality of life.”

CBT Can Improve Function and Quality of Life with Fibromyalgia

CBT helps you develop skills and strategies to function more effectively with fibromyalgia. This often means gradually increasing your capacity for activity and learning to pace yourself. Combined with relaxation techniques, pacing can positively impact your sleep, promoting a cycle of wellness and recovery rather than of pain and stress.

“By combating avoidance behaviours and encouraging gradual increases in activity levels, CBT helps individuals reclaim their lives and improve their physical and emotional functioning,” Buse says. “This holistic approach can contribute to a better quality of life, despite the ongoing presence of fibromyalgia symptoms.”

CBT Can Help You Cope with the Anxiety and Depression That Can Come with Fibromyalgia

Anxiety and depression often accompany and amplify the negative effects of fibromyalgia. CBT can help with this as well.

“CBT addresses these psychological conditions by teaching coping strategies to manage stress, anxiety, and depressive symptoms,” says Buse. “Through cognitive restructuring, patients learn to challenge and reduce the negative thought patterns that create and exacerbate feelings of anxiety and depression.”

What CBT for Fibromyalgia Is Like

CBT for fibromyalgia typically involves three components:

Assessment and education: An assessment of your specific symptoms, pain presentation, and emotional responses allows you and your therapist to identify maladaptive thought processes and behaviours. You’ll also be educated about CBT and its role in managing fibromyalgia.
Cognitive restructuring: You’ll learn to identify, challenge, and replace your negative thought patterns, and to develop healthy coping strategies and improved emotional responses to pain.
Behavioural activation and skill development: You’ll be encouraged to engage in physical activities and set realistic goals for daily life. Often this includes integrating physical exercise with relaxation techniques, which will help you integrate and apply your new knowledge, insights and coping skills to real-life situations.

CBT can help you take control of your thoughts, feelings, and behaviours around your fibromyalgia and empower you to improve your overall quality of life. If you’re struggling with fibromyalgia pain as well as stress, anxiety, and depression, CBT is well worth looking into. In combination with the other components of a holistic treatment — which it can help you establish — CBT can put you in the driver’s seat and help you reclaim your life despite your fibromyalgia symptoms.

The importance of boundaries, how to set them

Tue, 04 Mar 2025 11:48:43 GMT

‘Boundaries’

‘Boundaries ’ is a word that we’re hearing more and more, especially if you go to therapy. So why do we, as therapists, love talking about personal boundaries? When we refer to boundaries, we’re referring to an intentional practice which is so vital for protecting our wellbeing and sense of self. For maintaining respectful and healthy relationships. And for preventing resentment and distress.

We discuss it because it can be one of the hardest practices to get comfortable with — despite having such beneficial and long-lasting outcomes. It’s something that all humans, including therapists, will struggle with at some stage in their lives.

There are many situations that may indicate a boundary is being crossed, and where setting a personal boundary could be helpful to foster mutual understanding for both parties.

Here are some examples:

Have you ever decided to leave a social event because you are ready to go home, and then been guilt tripped by someone into staying?
Have you ever been asked personal questions by a family member and felt too awkward to say that you don’t feel comfortable answering them? Examples: “So when are you having kids?” or “tell me about your dating life”.
Have you ever had someone ask for your time, help, or attention at a time that you don’t have the capacity to give, so you either say yes and then feel exhausted and frustrated, or you say no to them and then feel guilty?

What are personal boundaries?

Personal boundaries are the limits we set in relationships to safeguard our emotional, physical, and mental health. They determine what behaviour we find acceptable and what we don’t. Setting boundaries isn’t about isolating ourselves from others but about creating mutually respectful and healthy interactions that honour our values and needs. When we disregard our personal boundaries, we may find ourselves feeling drained, resentful, or overwhelmed.

Some common types include:

1. Emotional boundaries : How we share our feelings and how much emotional energy we’re willing to give.
2. Physical boundaries : Personal space and physical touch.
3. Professional boundaries : Personal goals, limits, or guidelines to determine a safe and effective working environment.
4. Financial boundaries : Our financial resources, relationship to money, and spending habits.
5. Sexual boundaries : Comfort with intimacy, communication around consent, and what we consider acceptable within sexual interactions.

But let’s take it a level deeper, and look at rigid boundaries versus soft boundaries :

Rigid boundaries are strict, non-negotiable limits, often set for situations we feel strongly about like refusing to engage in conversations with someone who is verbally abusive.

Soft boundaries are more adaptable limits that can change depending on the situation like we being okay discussing personal issues with a close friend but not with a colleague.

Three ways to help identify our personal boundaries

To identify our boundaries, self-awareness and alignment with personal values are essential.

1. Assess values

Think about what’s most important to you — this could be things like honesty, independence, or privacy — and your boundaries will naturally align with these values.

2. Reflect on past experiences

Consider past situations where you felt overextended or disrespected. What did you wish would have been different?

3. Pay attention to emotional reactions

Feelings like guilt, resentment, or discomfort often signal boundary issues. For example, if you frequently feel uncomfortable with others’ commenting on your life choices, this may indicate a need for intellectual or emotional boundaries.

Why is it so difficult to set boundaries?

Most people face challenges when it comes to setting personal boundaries. These can include things like:

Not knowing what our personal boundaries are
Having negative past experiences when trying to express a personal boundary with someone
A fear that setting boundaries might lead to rejection, conflict, confrontation, judgement or disappointment
Believing that other people’s needs and values are more important than our own
Feeling guilty or embarrassed to set a personal boundary.

Expressing boundaries might feel intimidating, but it can get much easier with practice.

Five ways to help communicate personal boundaries with confidence

1. Use “I” statements

Framing our boundaries from a personal perspective can help reduce defensiveness. For example, “I need some quiet time after work to recharge,” instead of, “You’re always bothering me when I get home.”

2. Be clear and concise

Avoid excessive explanations, which can dilute our message. For instance, say, “I’m not comfortable discussing this topic,” without feeling the need to elaborate.

3. Offer alternative options

When possible, offer a compromise to show willingness to compromise, while still maintaining your boundary. For instance, “I’m not available this weekend, but let’s plan for another time.”

4. Speak calmly

A calm, steady tone shows that we’re in control and confident in our boundaries. Speaking too softly may indicate hesitation, while raising our voice could signal aggression.

5. Consider the other person’s feelings

While holding firm to our boundaries, it’s important to respect the other person’s viewpoint. Listen actively, acknowledge their feelings, and remain polite. Saying, “I understand this may be difficult to hear, but it’s important to me,” demonstrates empathy without compromising our boundaries.

Sometimes, when expressing a personal boundary, we might be faced with a dismissive, judgemental, or angry reaction. In this situation, it’s important to:

Stay calm and assertive.
Acknowledge the other person’s feelings without backing down: “I understand this might be difficult for you, but this boundary is important for my wellbeing.”
Maintain a respectful and firm tone, emphasising that the boundary is about our own self-care, and not rejecting or criticising them.
If the situation escalates, calmly disengage and give both parties space.
Reaffirm that you’re open to discussing it further when emotions settle.

Communicating and setting personal boundaries is a powerful act of self-respect. It may feel challenging initially — especially if we’re used to prioritising others’ needs — but it’s essential for cultivating healthy, balanced relationships. By identifying what matters to us, aligning boundaries with our values, and expressing them clearly, we can create a life that supports our wellbeing and authentic self. Boundaries aren’t walls to isolate but bridges to healthier, more respectful connections.

Need help navigating boundary setting? We can help.

Reach out to us

“Discover in our latest blog how CBT helps with stress management. Learn techniques you can use to feel more relaxed and in control.”

Mon, 17 Feb 2025 15:49:15 GMT

How to Use Cognitive Behavioural Techniques to Manage Daily Stress

In today’s fast-paced world, stress has become a common part of life. From work pressures to personal challenges, everyone experiences stress at some point. However, how we respond to stress can make a significant difference in our mental and physical well-being. One of the most effective ways to manage daily stress is by using Cognitive Behavioural Therapy (CBT) techniques. These techniques help individuals change their thinking patterns and behaviours, providing a powerful tool for managing stress. In this blog, we’ll explore how to use CBT techniques to cope with daily stress and promote a healthier mindset.

1. Recognising and Challenging Negative Thoughts

The foundation of CBT is the idea that our thoughts influence our emotions and behaviours. Stress often arises when we interpret situations negatively or irrationally. For example, if you’re overwhelmed by a deadline, you might think, “I’ll never get this done,” or “I’m not good enough to meet expectations.” These negative thoughts can increase anxiety and stress.