CBT Dublin Autumn newsletter, keeping anxiety at bay and self-esteem high in the last busy months of 2017.
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Autumn CBT Dublin Newsletter
Autumn heralds the last busy quarter before the year end and for a lot of us this means busy busy busy!  During this time trying to pack in a lot of work and get things finished off before the end of 2017 can take it out of the best of us.  It is a time to find better ways of planning your time and managing your energy levels to keep anxiety at bay and your self-esteem high.  In this Autumn newsletter I am launching my new Podcasts and my first is with the fabulous Hormonology app builder Gabrielle Lichterman. Hormonolgy is an app for women to track their cycle and their different levels of estrogen, progesterone and testosterone through the month making scheduling busy frenetic times a breeze.  Also great tips on handling anxiety and self-esteem when under pressure.  Onwards and Upwards!
Turn your Kitten into a Lion

If you find yourself getting anxious and full of self-doubt before a meeting or presentation. If you’re familiar with that feeling of heart palpitations and unease in your stomach, that prompts sleepless nights and anxious moments, here a few great tips to help you manage your anxiety and self-esteem and get back in balance.

1. Recognise the best version of yourself and which version of you that you want to show up to the meeting or presentation.  Knowing your strengths really helps with this, understand your  capabilities, expertise and knowledge when you are at your best. This enables a foundation upon which to stabilize yourself mentally. It will allow you to know how you want to show up and be seen by others, so you can enjoy being at the meeting or stepping up for the presentation.  

2. Change your perspective instead of worrying about what might happen focus on being curious and ask yourself what knowledge you can pass on today or what difference you can make in a meeting and how having you in the room is going to help others.

3. If you are focussing on old, 'past their sell date' memories that fuel your self-doubt and diminish your self-esteem, then work on neutralizing those memories so their impact reduces.

Think of all the things you were missing in the old memory that you have learnt since and can use to help your next meeting or presentation.  Another trick is to write the memory out like a story and then rip it up and replace it with a new story that features the up to date version of you instead of the old you.

4. Focus on more helpful memories. This is very empowering. Select a memory that shows you at your best, either in the situation you experience nerves about, or a good powerful memory of a time when you felt strong and at your best. Take some time to remember how you felt and include as much detail as you can. Keep this strong memory somewhere to hand – e.g in your phone notes, or record it as an audio file you can listen to.

5. Use this strong, empowering memory frequently, especially before important events where you may be experiencing nerves. Make it your default, go-to setting and take some time to immerse yourself in its power.

There are lots of other ways CBT can help manage anxiety and self-esteem – and these are a great start when you use them. For more help you can book a session to work on your anxiety and self-esteem issues at

Let me know how you get on.

Podcast with Gabrielle Lichterman of Hormonology
Introducing our new podcast series, this is the first of many upcoming podcasts.  I just had to kick this series off with a really interesting interview I recorded with Gabrielle Lichterman.  Gabrielle is a health journalist who has developed an app called Hormonology and this great app tracks the female monthly cycle and highlights what shape your hormones are in each day and how to prepare your day accordingly.  I find this useful for scheduling busy project work on certain days and doing my accounts on other days where my energy is low!  I am sure you will find this fascinating!  I focused the interview to concentrate on what happens to increase and decrease anxiety and self-esteem as hormones fluctuate through the month.  I look forward to hearing your feedback on this.
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