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Tracy McKeague Counselling

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Tracy McKeague Counselling

BACP (Accred) IACP (Accred) Mental Health Counsellor based in Moville, Donegal. Online also available

12/11/2025

“Be strong!!” Maybe it’s said with a good heart but sometimes it’s not the healthiest advice to give….it can feel heavy or pressure for many…..like you need to “pull it together”

Strength isn’t pretending you’re fine, it’s being honest about when you’re not. Sometimes people don’t need strength….they need space, understanding, or just someone to listen.

Be that person!!

All good wishes, today & everyday!

Tracy 🌻

04/11/2025

Good morning folks! You don’t need to wake up bursting with positivity. Sometimes “I’ll do my best to get through today” is more than enough.
Let’s be real for real mornings, not perfect ones!!

All good wishes,

Tracy🌻

03/11/2025

You know how when you bump your elbow or get a bruise, you might tend to reach for an ice pack (or a bag of peas) because we are trying to help a situation by reducing the pain….so let’s soothe the pain by numbing it!

Emotional pain works kind of the same way. When something hurts, maybe a fight with a friend, feeling left out, or just stress piling up….we naturally want to “ice it over.” So we binge watch shows, scroll endlessly, online shop, eat junk food, drink too much, maybe even start an argument or simply distract ourselves in anyway we can! It cools the pain for a bit. It might feel good in the moment but here’s the thing….leave that ice pack on too long, and you can’t feel your arm at all.

You might not notice if the bruise is getting worse, or if something else is going on underneath. Emotional numbing does the same thing. The pain stops… but so does joy, excitement, connection and basically all the feelings you actually want to feel.

So the trick isn’t never using an ice pack❤️it’s knowing when to take it off and actually tend to the bruise. A little soothing is grand but keep numbing forever and you might lose touch with yourself and you deserve better! Just something to think about!

All good wishes today & everyday!

Tracy 🌻

24/10/2025

Friday night self-care folks! It’s an necessity not a luxury!

23/10/2025

Do you ever get scared to admit you’re actually happy or even just simply not feeling ‘too bad’ because you don’t want to jinx it? Like the feeling..if you get too happy, something bad will happen!!

When things are good, part of our brain panics. It’s a way of trying to control the uncontrollable

Funny how fear can sneak into even the better or not so bad times. Anxiety isn’t keen on good things….so all of a sudden it’s saying “Oh, you’re enjoying yourself? Let’s overthink this & sabotaging it!”

Anxiety’s job is to keep us safe. If you’ve been blindsided before when things were going well and then it fell apart your brain remembers that pattern. It tries to ‘prepare’ you by dampening joy before you can get hurt again.

So how are you going to reassure your anxiety it’s not needed in this moment!! Name it by saying “This is my anxiety trying to protect me from disappointment”

Remind yourself that good moments don’t cause bad things. You’re allowed to feel good without having to earn it or brace yourself for the harder times.

It’s not a jinx!!!!!

Be in the ‘here and now’ & let the good stuff in, grab it while you get it, hold it tight & milk it for all its worth!!!!

Don’t jinx” is just a ‘saying’ some of us grew up believing however we can change our beliefs and not all out thoughts are true. Give yourself a break, be in the moment! Enjoy the good times….you deserve glimmers, joy, contentment & even true happiness!

All good wishes today & everyday!
Tracy 🌻

21/10/2025

The right work environment can reignite or maintain your passion. Don’t settle for a place that drains you, keep searching for the space where your ideas are welcomed, your growth is encouraged, and your enthusiasm is contagious.

When you find it, you won’t just work you will thrive. We spend so much time in work it’s important that it’s a healthy environment for you both physically & mentally. If it’s not, it will take its toll. Boundaries are important & honoring yourself takes courage & it’s not always easy but you deserve only the best. Always remember that!

People often come to counselling to talk about work because it’s a safe space to explore options, your voice, boundaries & why you might be feeling burnt out, exhausted or ‘out of sorts’

Look at your work with a fresh perspective & ask yourself, what needs to change!

All good wishes,

Tracy 🌻

19/10/2025

A little appreciation post for good friends! I had a coffee with my 2 childhood friends today & it was so good for the soul. I had tears of laughter streaming down my cheeks!

We all don’t laugh enough but when I get the chance to laugh I really put great value on it!!
We dont need many friends but we do need ones that have our back & those that we can truly be ourselves with.

Laughter, warmth, and genuine friendship are some of the best nourishment for the mind!

All good wishes,

Tracy 🌻

16/10/2025

I was explaining this to someone today & I thought it might be helpful to share it….in regards grief & counselling.

Image a grief journey a bit like a journey on a road, YOUR road because no two grief roads are the same….sometimes the road is straight & you can see ahead & sometimes there are potholes, overgrown hedges catching on you….sometimes you might not be able to lift your head to see ahead because that grief journey might be very hard.

The road will always be there but you might learn to support or mind yourself in different ways as the potholes come or the road takes an unexpected twist….in counselling I cannot pull you off that road (as I hear your pain I so, so wish I could) but what I can do is walk with you on parts of that journey, maybe from the sidelines, along the hence or on the other side of the fence because that’s YOUR road & only you can truly know what it’s like!!

Together we look at how each part of that road is affecting you….with somedays you needing to sit down & rest because it’s too sore to explore! I will be there listening and guiding you on finding the energy & strength to rise up again & explore more stages of this long road. Some day that road will be more manageable & glimmers of sunshine will make it less dark.

Remember - no matter how far you have travelled there will always be a place in your heart for that love lost. “They” say grief is price of love in your life & no one or no time can take that away from you! So you do your road, do your pace but please don’t do it alone!!!

There can be supporters along your route with different hats on….they might simply be giving you a chance to sit down & rest from your grief journey and they are an important part of that journey. The road might be lonely enough without doing it alone!

Just my thoughts folks, wishing you all well on whatever journey you are on this evening!

Tracy 🌻

14/10/2025

Your inner voice sets the tone for your day… so today folks, let it speak with kindness!
Tracy 🌻

Address

Serenity House Moville
Donegal
F93Y138

Telephone

+353863891917

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