Anxiety Ireland

20/02/2024

Thrilled to share that our founder Michael Ledden recently had the opportunity to contribute to an article on phone call anxiety for the Irish Times Magazine.

It's incredibly rewarding to see such important topics being brought to the forefront of public discourse.

Anxiety affects many of us, and opening up dialogues around mental health is crucial for understanding and support.

We're grateful for the chance to share my insights and hope it helps in fostering greater awareness and empathy. Let's keep the conversation going.

Link to article in the link tree in our bio.

A fear of telephone calls may seem an unlikely condition - at least to people in their 40s and older. For millennials and Gen Zs, its all too common

16/02/2024

In the second post introducing our extended team may I introduce Tara 🤩🎊✨

Tara Morrissey,
Integrative Counselor

Tara Morrissey is a vastly experienced Integrative Counsellor and Clinical Supervisor with many years of experience helping people overcome anxiety and is passionate about work in this area. Tara has been a part of Anxiety Ireland since the beginning and leads CBT inspired workshops on the topic of stress and anxiety management and teaches clients tools from areas such as mindfulness, psychology and Cognitive Behavioural Theories..

Tara’s commitment to working as a therapist was born from working in Addiction and Trauma therapy for many years. Tara’s approach is individualistic and holistic and begins with skills to manage in the present day and encompasses an assessment of all domains of bio-psycho-social functioning.

Using a psychoeducation toolbox, together with CBT skills and creative mindfulness practices, that aim to bring some stability before addressing the deeper causes and driving forces of anxiety. Tara works through a developmental trauma lens and also has an interest in Menopause Anxiety: the impact of Menopause on women and the specific dynamics of that process as it impacts our mental health and well-being.

She invites clients male and female to an initial consultation to discuss their needs, what’s happening for them and to give them the opportunity to explore how they can move into a life without being overwhelmed by anxiety to thriving and enjoying a full and whole quality of life.

Tara charges €70.00 per session and works frequently with clients struggling with Menopause Anxiety, General Anxiety, Social Anxiety and Panic Attacks

To explore working with Tara you can visit her section on our website, visit the link in our bio or contact Ciara at admin@anxietyireland.ie to have a free explore call and discuss if she is the right therapist for you.

✨🎊💕

15/02/2024

In the first of our posts on our expanded team of therapists we are delighted to introduce Sean 🎊✨🤩

Sean Thunder,
Psychotherapist

Seán Thunder MIACP specialises in supporting clients with anxiety, depression, relationship issues, bereavement, and addiction. Seán works from a person-centred approach using CBT (Cognitive Behavioural Therapy) and Choice Theory to tailor a therapy treatment plan to suit each client. Sean has vast experience in workplace stress and the effects this can have on our mental health and wellbeing.

Sean charges €70.00 per session and works frequently online and in person (D22 & D12) with clients struggling with Work-related Anxiety, Gambling Addiction, General Anxiety, Social Anxiety and Panic Attacks.

To explore working with Sean you can visit his section on our website, visit the link in our bio or contact Ciara at admin@anxietyireland.ie to have a free explore call and discuss if he is the right therapist for you.

✨🎊💕

13/02/2024

Ciara Madsen, Manager and Trainee Psychotherapist.

Ciara is a senior trainee psychotherapist and the manager of Anxiety Ireland. Ciara supports clients navigating the website.

If you are unsure which therapist would be best for you to work with she can have a quick call with you to explore the different options and match you to the best one for you.

To book a free 15 minute call back with Ciara you can book in with her online diary. Leave your name and number and she can ring you on your mobile at the time you choose.

She can also be reached via email to organize a call back outside of the times listed: admin@anxietyireland.ie.

Ciara's online calendar is in the scheduling link in the bio to organise a free explore call.

13/02/2024

Michael Ledden, Founder, Manager and Experienced CBT Psychotherapist

After gaining profound insights into his own over active mind and anxiety over ten years ago during his own therapy journey, Michael was driven to establish Anxiety Ireland in 2018 after qualifying as a psychotherapist. His motivation stemmed from a deep concern for what he perceived as a hidden epidemic: clients grappling with a myriad of anxiety-related challenges in their everyday existence. Michael writes all the blogs for Anxiety Ireland and works with clients with General Anxiety, Social Anxiety, Panic Attacks, OCD, PTSD, Phobias. Michael charges €80.00 per session for sessions of CBT and clients typically work with Michael for 6-8 sessions.

Michael approaches the treatment of anxiety in a holistic manner, commencing with the establishment of a nurturing rapport and a comprehensive understanding of the issue at hand. His therapeutic approach proceeds to delve into the intricate dynamics of anxiety, unraveling its effects on an individual’s mental, physical, emotional, and behavioral facets, as well as its potential to alienate us from our authentic selves.

Therapeutic sessions encompass a dynamic blend of authentic interpersonal connection, psychoeducational insights, personalized homework assignments, and additional behavioral challenges that clients willingly embrace. This multifaceted approach guarantees the cultivation of enduring and impactful transformations from one session to the next. Within Michael’s specialized treatment repertoire, he focuses on addressing a wide spectrum of issues, including General Anxiety, Health Anxiety, Social Anxiety, Perfectionism, Procrastination, physical manifestations of anxiety, inner critic/child work, boundaries, belief restructuring, and the transformation of our emotional relationships.

Michael is a fully accredited psychotherapist (IACP, IAHIP, ICP Accredited, B.A., MPhil., Msc., Clinical Diploma in Integrative Counseling and Psychotherapy) with an interest in CBT, Mindfulness, Shamanism as well as Humanistic, Psychodynamic, Existential and Transpersonal Psychology.

Book with Michael through the linktree or calendar in the bio..

23/01/2024

How CBT helps Anxiety:

Breaking the Chains of Panic: Psychotherapy, Psychoeducation and CBT for Panic Attacks

Introduction:

Panic attacks, with their gripping intensity and seemingly unpredictable arrival, can cast a shadow over one’s daily life. Yet, amidst the chaos, there is hope. Cognitive Behavioral Therapy (CBT) and psychotherapy stand as formidable allies in the battle against panic attacks, offering a tailored approach to unravel the complexities of this debilitating condition. In this exploration, we delve into the transformative power of psychoeducation within the framework of CBT for panic attacks, empowering individuals to recognize their patterns and preemptively address panic attacks without succumbing to avoidance behaviors.

Understanding Panic Attacks:

Panic attacks are abrupt surges of intense fear and discomfort, often accompanied by physical symptoms such as a racing heart, shortness of breath, and a sense of impending doom. The unpredictable nature of these attacks can lead to a cycle of heightened anxiety, creating a constant undercurrent of fear even between episodes. CBT, psychotherapy, and psychoeducation together provide a roadmap for understanding and breaking free from this cycle.

Recognizing if you are experiencing panic attacks:

This involves heightened self-awareness and an understanding of the distinctive features of these episodes. Panic attacks often manifest as sudden and intense surges of fear or discomfort, accompanied by a range of physical symptoms like a racing heart, shortness of breath, and dizziness. Importantly, panic attacks typically peak within minutes, distinguishing them from prolonged periods of anxiety.

Emotional and cognitive aspects also play a crucial role in identifying panic attacks. Feelings of impending doom, a sense of losing control, and an overwhelming fear of death are common emotional experiences during an attack. Additionally, individuals may report a detachment from reality or a feeling of unreality.

It’s essential to recognize recurring patterns and the impact of these episodes on your daily life. If you find yourself consistently avoiding situations due to fear of having a panic attack or experiencing persistent worry about future episodes, seeking professional guidance becomes paramount for accurate diagnosis and tailored interventions

Cognitive Behavioral Therapy (CBT):

CBT for panic attacks, a well-established therapeutic approach, addresses the cognitive and behavioral components that contribute to panic attacks. At its core, CBT helps individuals identify and restructure negative thought patterns that fuel anxiety. By examining the catastrophic interpretations of physical sensations and challenging irrational beliefs, individuals gain a renewed perspective on their panic triggers.

Behavioral interventions within CBT for panic attacks involve exposing individuals to situations that evoke panic-like symptoms in a controlled manner. Through gradual exposure, individuals learn to tolerate and cope with these sensations, diminishing the fear associated with them. This two-pronged approach empowers individuals to regain control over their thoughts and responses to panic, fostering resilience and reducing the frequency and severity of attacks.

Psychotherapy and the Therapeutic Alliance:

Beyond CBT for panic attacks, psychotherapy plays a crucial role in providing a supportive and empathetic space to explore the roots of panic attacks. The therapeutic alliance, formed between the individual and the therapist, becomes a sanctuary for unraveling the emotional complexities that underlie panic. Through open dialogue and introspection, individuals gain insights into the underlying triggers and develop coping strategies to navigate the emotional terrain surrounding panic attacks.

Psychoeducation: Illuminating Patterns and Encouraging Mindfulness

An integral component of the therapeutic journey involves psychoeducation—a process that empowers individuals with knowledge about the nature of panic attacks and equips them with tools to recognize and intercept the onset of anxiety. Through psychoeducation, individuals learn to identify their unique patterns of thinking and behaving that contribute to panic attacks. This heightened self-awareness becomes a powerful tool for early intervention.

In this phase, individuals not only comprehend the physiological and cognitive aspects of panic attacks but also learn to anticipate and disrupt the cycle. By understanding their triggers and recognizing the early signs of anxiety, individuals can proactively implement coping strategies, such as mindfulness techniques and relaxation exercises, to intercept panic before it reaches its full intensity.

Conclusion:

In the realm of panic attacks, CBT, psychotherapy, and psychoeducation intertwine to form a comprehensive approach that empowers individuals to break the chains of anxiety. By dismantling cognitive distortions, addressing underlying emotional complexities, and fostering self-awareness through psychoeducation, individuals gain the tools needed to preemptively navigate the onset of panic attacks without resorting to avoidance behaviors. The therapeutic journey becomes a transformative experience, guiding individuals toward a future where panic attacks no longer dictate the terms of their lives.

To explore if some of what you have been experiencing could be anxiety take our quiz or look to speak with one of Our Therapists Team for CBT for Panic Attacks. This blog is writen by our founder and therapist Michael Ledden.

To work with one of our therapists visit the link in the linktree or visit our website

19/10/2021

Let’s face it we all get overwhelmed by life and everything around it. Do you ever feel anxious? If so, do you ever wonder what sort of anxiety you have?

Follow the link below to take our free anxiety quiz which will ask questions about the six most common types of anxiety included in the DSMV latest medical handbook. You should answer as honestly as possible and take two weeks into consideration while answering. It should only take approximately 5-10 minutes to complete and you will receive a score under each heading at the end. Best of luck! 🌻🌺 http://anxietyireland.ie/anxiety-quiz/

30/07/2021

Always remember that most of the things we think we need are really things we want.

The mind is a powerful thing and can tell us we are not going to be okay without this or that!

In reality when we make our happiness depend on getting certain things we only set ourselves up for dissapoitment.

This doesn't mean we should want for nothing... on the contrary we can have preferences galore and pursue our wants with gusto...

But not getting what we want doesn't have to mean we have to be miserable nor does it mean there's anything flawed with us!

So going into the weekend I hope everyone gets what they need 😁

Not getting everything we want isn't the end of the world depending on how we look at it ❤

27/07/2021

01/06/2021

We need to talk about Self-Value and Self-Image

Why do we keep doubting our own intrinsic value while obsessively worrying about what other people think about us, rather than asking what is it we think about ourselves? Where is our self-value gone?

Everyday working as an anxiety specialist I encounter clients who struggle with not valuing themselves. They try to read others minds and guess what others think of them.

This goes far beyond anxiety about socializing. Clients and people in general often report worrying about how others see them at every level: professionally, physically, as a parent, as a good enough person, etc…

I find that the thing they all share is NOT that they associate with judgmental people, but that they carry a negative self-image or self-value of themselves.

Having low self-value means that every person we meet is a buyer, and we are a seller.

When we have an insecurity, we project this out into the minds of others. We also seek our value from others rather then being able to evaluate this for ourselves.

Who decides our value:

Human beings by virtue of being born have Intrinsic value. However, many of us are not communicated this while we are young.

We learn that we are not enough, or that we are only good when we are providing something to others.

This means we live as if we are only as good as our last impression. We please people and when it works we breathe a sigh of relief, “phew, close call”, but when we don’t go down so well it confirms our bottom line of low self-value.

This way, believe it or not, it is still us who is deciding our value – when it is set in stone within us, we simply bounce this off other people and play it out with every new situation.

But doing this we make a catastrophic undervaluation of the most valuable thing we will ever possess – ourselves.

Think about what makes something someone’s most valuable possession?

It could be our wedding ring or our parents’ rings, a special achievement, a precious memory, a photograph… Typically it is something rare, irreplaceable that means the world to us.

Now think of how special it is to be alive! Of all the odds to be born and we were! Although life can be tough, it is a mystery and a marvel that we get a ticket to live at all.

But who is this me that gets a ticket? The thing is that even though our self-image and self-value change because of our experiences, the same us who was born is here now.

Our bodies, thoughts, beliefs, achievements and hang-ups have evolved over time, but the “we” that started the journey is still here.

Our true selves are our longest and dearest possession and yet we do not act like it. When something is precious and irreplaceable someone could offer us €0.10c for it and we would laugh at their valuation.

Likewise, someone could offer us €10,000,000.00 for it and we would say “thanks, but no thanks. Life isn’t worth living without this irreplaceable thing”.

However, when we don’t see ourselves as valuable, we sweat on how much the bidder is going to offer of the currency of approval. If we please them and they offer us a kind price, then we feel our value is high, if they offer us nothing, our value is nothing.

If they bid high, our self-image is temporarily high, if they bid low, we feel our self-image plummets.

We put ourselves up for auction not knowing what we are worth, giving others the power to decide that for us. Sadly, with anxiety most of the time it is based on speculation anyway because we Mind Read and try to guess other people’s views and speculate on our own worth based on that.

Capitalist society maybe has something to do with this, it even infiltrates our language: “our stock is either rising or falling”.

But for the individual human being, saying that the whole of the self’s worth is tied another human being’s reaction to us is false. Even if people think badly of us what they think says way more about them than us anyway.

They’ve put us in a reductive category or label and ceased trying to understand us, that’s their problem.

Realizing our own value:

So, if our worries about how other people see us is really far more indicative of how we see ourselves – then it is infinitely more important to understand what we think about ourselves when we have those thoughts.

Our thoughts about how others see us are the symptom, not the cause of that uneasy feeling!

We must question: before I started having all these thoughts/anxiety has my self-confidence or liking of myself fallen or dipped?

This could go for any kind of insecurity such as: FOMO, missing an ex, worrying about failure, being nervous, judging ourselves as all good or bad (ugly, stupid, worthless, etc.).

So, to get a handle on this we must really investigate and read our own meter by asking how am I feeling about me right now?

Why is it with some people we might feel confident and with others not so much? Is it that we can read some people’s minds and not others?

No of course not, it’s that with certain people or certain situations our feelings about ourselves are less kind, less supportive, or we are less sure of ourselves – the meter dips – the thoughts are simply a manifestation of this.

To overcome this what is needed is a change in how WE feel about ourselves, forget trying to predict the minds and moods of others.

A simple exercise can be finding a visual image for ourselves: a favourite one of mine would be to pick a gem stone to represent your true self.

Maybe a diamond, an emerald, a ruby, it could be anything we think is valuable once we feel a personal connection to it (Car, plane, china doll, golden medallion etc.)

Do it first on a day when good feelings are high, and when feeling insecure check back if the image is less flattering than it was before (maybe that diamond is now a lump of coal), noting the difference then imagine transforming it back by giving this precious image a rub or a clean.

Reminding ourselves that we are an irreplaceable gift to ourselves and that no one else can value us the way we can. Others can live without us, we can’t live without ourselves.

An example of brushing up the image could be if we see ourselves as a car, take it to the carwash! If we see a china doll that now seems tattered, take it for repairs and hold that image in mind and feel it warm the heart when it’s shining again.

Stepping back and seeing that everything precious is complicated and can be viewed as imperfect, we can try to muster up as much love as we can for ourselves.

Remember what makes us imperfect is what makes us human. It’s messy but can also be taken lightly and enjoyed wherever possible.

One of my favourite quotes that showcases this enjoyment is attributed to George Bernard Shaw: when Shaw was at a cocktail party someone is reported to have asked him: “Well Bernard are you enjoying yourself?”, Shaw quipped, “yes, but that’s the only thing I’m enjoying!”

Releasing others from their role as valuators:

When we control our own value and image: boundaries and self-sufficiency become the new frontier. Those who were enjoying us not having any boundaries or abandoning ourselves to desperately get their positive feedback may not enjoy our sudden self-sufficiency.

But if they cared for us, they will in time adjust and be happy for us. Our pre-existing relationships can be one of the scariest places to test out newfound self-value and high self-image. It is common to fear people will not like it if we believe we can have value without their approval.

But again, invariably the good ones will move with us, but the ones who were getting their fix through our powerlessness will not. It can be hard, but we must grieve these relationships in many cases, but most, with time, will adjust and see the sparkle in our eye as a good thing.

Furthermore, it is not only others who need to shift. With people we must release them from the roles we have assigned them of telling us if we are worthy or unworthy. We place a mighty responsibility on their shoulders which they carry for us whether they know it or not.

To release them is to liberate both parties from unconscious dynamics and entanglements. To not need their approval allows us to experience them and ourselves as we truly are and to enjoy the essence of a relationship fully.

Again here, if we let them go but they come back to us they are ours to keep. If we keep them trapped in the role of approver, we stay tied to them and we omit seeing them clearly.

This I need to say is good for us, but also for them; because when we need something from someone how can we love them unconditionally?

Final thoughts on raising how we value ourselves:

To value ourselves we must know ourselves. What is it that I value? Most of us have false ideas of ourselves in our heads because of past experiences. We omit seeing our strengths and our good points.

Working on clarifying and living by our core values can be helpful. Realising and swearing by our principles whatever they may be. This also makes it easier when it comes to worrying about what others think about us or pleasing others as we can ask if worrying about this stuff really fits into our core values?

For example: if honesty or integrity are our values, can we really be said to be living the values if we people please? Sometimes the truth isn’t easy to give.

Next, I always ask clients to bear in mind what I call the Three Cs. The three Cs help in general as a way to practice relating to ourselves and can help specifically when remembered and worked through in the moment of a difficult situation where our self-value feels low.

Most of us are living in the first C which is Condemnation. Condemnation of ourselves, intolerance, self-dislike, unworthiness, not enough-ness and low self-value.

Condemnation is widespread and very apparent in many people with anxiety. This can cover anything from frustration or self-pity to downright self-hatred! Ironically, this is normally born from a desire to be and feel better, but overtime condemnation turns sour and keeps our self-value and self-image low.

From this place we must get to the second C which stands for Curiosity! What would it be like if we got curious about ourselves: The way we think, they way we feel, the way we behave, the way our self-value and self-image rise and fall as well as our needs and drives, our wants and our fears?

Open minded curiosity is the platform for change. Without it, things stay the same! Curiosity allows us to really look at ourselves again with fresh eyes. To slow down our reactions and develop self-awareness.

Maybe it gives us some answers or insights into why we hurt. Even if our pain or reactions don’t make sense, when we are curious about them, we can move into the third C that of compassion.

Compassion is bandied around a lot these days and it doesn’t mean looking for excuses or poor me. It means radically taking responsibility for the way we are ourselves and changing that– not victimhood or running away.

Compassion stemming from curiosity says: “yes I know this is hard, our self-value has dipped because we’re with a ‘different crowd’, but we’re good enough, happily imperfect and no worse than anyone else and if we remember that we can do it”.

It says: “I see how scary this is to say no to them, but what is going to serve our and their greater good?”. It says “I know we don’t like this bit, but honey, no one screws us over like this, it’s time to act!”.

It might be strange how these self compassionate voice examples could seem like talking to ourselves, but when we beat ourselves up what are we doing? So, relate to the self with curiosity and compassion, it’s far more effective in the long run!

As Edith Eger, the Psychologist, author and holocaust survivor says we must break the habit of abandoning ourselves! This requires an act of will and an act of love.

To begin at first, sometimes we need to act ‘as if’ to create the habits of self-compassion, self-value and high self-image that will make our lives truly priceless. If these seem too much right now then stick with the curiosity and just cut out the condemnation!

By staying open in this way we can embrace our imperfection and play the next moment, win the next battle. The past is done, we can only move forward. The best psychologists and sports people will tell us that, if we stay stuck on the past, we are dead.

If we play the game of life like our self-value is on the line every moment then we are done, frozen by the weight of expectation. Embrace humanity – “So what I’m wrong, if only they knew me, they would see how often I’m wrong!”

If someone got this far then thanks for reading to the end. Anxiety Ireland provides Psychotherapy services all over Ireland to anyone who might be struggling with Anxiety, low self-value or any kind of psychological ailment.

To get in touch feel free to visit our website www.anxietyireland.ie, take our quiz, check out our other articles or to email info@anxietyireland.ie to hear more about how therapy can help.

Cheers,

Michael Ledden

Founder and Psychotherapist

Anxiety Ireland

Anxiety is like a merry-go-round, going nowhere, it’s time to step off.