Emily Walsh Psychotherapy

21/12/2025

🎄 Surviving the "Most Wonderful Time of the Year"
While the holidays can be full of joy, they can also be a pressure cooker for our mental health. Between family dynamics, financial stress, and the "perfection" we see on social media, it’s okay if you’re feeling more drained than jolly.

Your peace is worth protecting.

Here are my top 3 tips for navigating the festive season with your well-being intact:

1. Set "Internal" Boundaries
You don't just need boundaries with others, you need them with yourself. Decide ahead of time how much social energy you have to give. It is perfectly okay to say, "I can come for dinner, but I’ll be heading home by 8." You are allowed to leave the party early if your "battery" is low.

2. Lower the Bar on Perfection
The "Picture Perfect Christmas" is a myth. If the turkey is dry or the gift-wrapping looks messy, it doesn’t mean you’ve failed. Practice self-compassion. Focus on connection over perfection, and remember that "good enough" is a wonderful place to be.

3. Schedule "Micro-Check-ins"
The holidays move fast. Twice a day, take 60 seconds to close your eyes and ask: "How is my breathing? What do I need right now?" Sometimes, the best gift you can give yourself is a five-minute walk alone or a few deep breaths in a quiet room.

Looking Ahead to January
The "holiday hangover" is real, and the start of a new year can bring up a lot of complicated emotions. Don't wait until you're feeling overwhelmed to seek support.
My January calendar is filling up fast. If you want to start 2026 prioritizing your mental health, send me an email today to secure your sessions.

emilyodpsychotherapist@gmail.com

17/11/2025

19/09/2025

Ready for a new challenge? My local leisure centre Lakeside Leisure Centre is running some amazing gym challenges for National Fitness Day on Monday, and it’s the perfect chance to push your physical limits while still connecting with your body and breath. Whether you're a seasoned gym-goer or just looking to try something new, these challenges are an awesome way to tap into that focused, meditative energy we get from exercise. It’s a chance to challenge yourself, get those feel-good endorphins flowing, and discover a new way to disconnect from the daily grind.

18/09/2025

Ready to level up your mental game? 🧠 Dr. Huberman of Huberman Lab dives deep into the incredible benefits of sauna and cold water exposure for your brain!
​🔥 Sauna (Heat Therapy): Not just for relaxation! Heat exposure boosts mood, reduces stress by lowering cortisol, and even enhances cognitive function through increased BDNF. Think of it as a mental reset button!
​🧊 Cold Plunge (Cold Therapy): Brace yourself for a mental revolution! Deliberate cold exposure triggers a massive release of dopamine and norepinephrine, giving you sustained focus, elevated mood, and incredible mental resilience. It's like a natural antidepressant and an espresso shot for your brain!
​These practices are a part of my weekly physical and mental health training, and the benefits are truly transformative. They train your nervous system, build grit, and help you manage stress better in daily life. Start with short, uncomfortable exposures and gradually increase. Always consult a doc before diving in!
​

15/09/2025

As a dedicated water sport athlete, I practically live in the water, and I genuinely can't imagine a week without it!

But let's talk about the 'why' behind it, especially regarding mental health.
Swimming is a fantastic way to reset your mind. The rhythmic movement and the focused attention on our breath offer a direct pathway to calming our nervous system. It's a unique form of meditation that allows us to disconnect from daily stressors and reconnect with ourselves. This deep breathwork in the water has a profound impact, promoting relaxation, reducing anxiety, and simply making you feel more balanced and centered.

If you're looking for a natural way to support your mental well-being, I can't recommend swimming enough. If you're a complete beginner, the Clare Sports Partnership are currently advertising beginner lessons for women, and for those in the local area, I can't speak highly enough of DW Swimming in Killaloe.

What are your thoughts? Do you have a favorite place to swim?

13/09/2025

Following up on our last post about the benefits of winter night classes, I wanted to shine a light on an evening class running locally by , working with clay offers some unique benefits for our mental health.

Working with clay is a form of mindfulness. The process of centering the clay on the wheel or forming a shape by hand requires your full attention. You can’t rush it; you have to be present and respond to the material. This focus on the "here and now" helps quiet a busy mind and provides a welcome escape from daily worries.
The tactile nature of clay is incredibly soothing. The feel of the material in your hands can be calming and grounding, helping to release tension and stress. It’s a sensory experience that gets us out of our heads and into our bodies.

Finally, ceramics is a lesson in letting go. Not every piece will turn out perfectly, and that’s okay. Learning to embrace imperfections and find beauty in the unexpected is a powerful metaphor for life.
Taking a ceramics class this winter is not just about making a beautiful pot—it's about creating space for yourself, reconnecting with your creativity, and finding a peaceful rhythm during the darker months.

Do you have any experience with pottery or another creative hobby that helps you de-stress? I'd love to hear about it!

13/09/2025

https://www.instagram.com/killaloepsychotherapy?igsh=MWN5bnVkdnM4anczZA==

I've somehow gotten locked out of my old insta account 🙈 Follow me here!!

0 Followers, 0 Following, 0 Posts - See Instagram photos and videos from Emily Walsh ()

11/09/2025

As the darker evenings roll in, it’s easy to slip into hibernation mode — and while rest is important, sometimes too much isolation can weigh heavily on our mental health.

That’s where winter night classes can be such a powerful tool. 🌙✨

💡 Routine & Structure – Having a set class each week gives a reason to get out of the house, breaking up the long evenings.
💡 Social Connection – Whether it’s art, fitness, or learning a new skill, being with others helps fight loneliness and keeps us connected.
💡 Growth Mindset – Learning something new can boost confidence, self-esteem, and give a sense of progress during a time of year that can feel stagnant.
💡 Mood Lift – Simply being engaged, active, and around people can ease low moods and help combat the winter blues.

Sometimes the smallest steps — like showing up to a class once a week — can make the biggest difference to our wellbeing. 🌱

Have you ever taken a night class during winter? What was your experience?

11/06/2025

Delighted to announce I am now an IAHIP Accredited Supervisor. I will now be opening limited spaces for supervisees.

Please feel free to share, email emilyodpsychotherapist@gmail.com or phone
085 2083455

05/06/2025

Friendly reminder of what’s in and out of your control.

•

With love
Fiona
www.earthmonk.guru

Shared from mind.shift.magic

14/02/2025