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The Taking Charge of Our Mental Health workshop was a four-week programme designed to support personal recovery through practical skills and community connection. As we moved into Weeks 3 and 4, our facilitators shifted the focus toward developing effective decision-making abilities during mental health challenges and exploring the wide range of support networks available to aid the recovery journey. These sessions, enriched by our group discussions, aimed to empower each of us to take greater control of our wellbeing and build resilience for the future. Week 3: Navigating Decision Making When Mental Health Is Challenging In Week 3, the group dived into the complex relationship between our mental health and the choices we make. Our facilitators introduced us to a structured seven-step decision-making process designed to help us slow down and think more deliberately. Together, we walked through the stages: from identifying the decision and gathering information to weighing the evidence, taking action, and finally reviewing the outcome to see what we could learn.  During our group discussion, many of us shared the common challenges we face when making choices during times of emotional distress or uncertainty. One of the most important insights the group discovered was the value of "good enough" over perfection. We realised that waiting for the "perfect" moment often leads to procrastination and spiralling anxiety. The facilitators encouraged us to set firm time limits on our research or analysis, helping us move forward even when a decision feels imperfect. We also spent time talking about the importance of trusting our own judgement While we often seek outside advice, the session highlighted how relying on our own inner guidance prevents us from becoming over-dependent on others' opinions, which might not always align with our personal recovery goals.  The group identified a shared tendency to fixate on unlikely negative outcomes - a "catastrophizing" habit that often stalls progress. By learning to focus on the most probable scenarios, we found we could conserve mental energy and gain much-needed clarity. We even discussed a practical "energy-saving" tip: making quick decisions on trivial, everyday matters so we aren't too drained to engage fully with the concrete, important parts of our lives. To help us stay on track, the facilitators presented Core Values as a mental compass. We found that reflecting on what truly matters to us personally gives us the confidence to choose paths that align with our beliefs. The facilitators were honest with us: decision-making is rarely simple or comfortable. We acknowledged as a group that choosing not to decide is, in itself, a decision - one that often leaves us feeling powerless. We learned that every choice involves some level of loss or compromise, and the facilitators advised us to be cautious about reversing a decision out of late-night doubt, unless we have genuine new information to consider. To support these insights, the facilitators provided us with practical resources like the STOP method, which reminds us to pause and reflect before acting, and a decision-making matrix to help us compare options side-by-side. Learning about these tools left the group feeling better equipped to approach future choices with a sense of confidence and clarity.  Week 4: Building Support Networks on the Recovery Journey The final session shifted focus to the essential role of support networks in recovery. Facilitators guided a thoughtful discussion about the many layers of support available, beginning with the individual's own responsibility for self-care and extending outward to family, friends, neighbours, community groups, organizations, and health and social care professionals. Participants reflected on how each layer contributes uniquely to wellbeing, from emotional encouragement to practical assistance and professional care. This holistic view helped many appreciate the value of reaching out and accepting help as a strength rather than a weakness. A highlight of the session was the introduction to the Kilkenny Social Prescribing Service, a free community-based program designed to reduce social isolation and improve health by connecting people to local activities such as social groups, exercise classes, volunteering opportunities, and relaxation sessions. Participants discussed how such services complement formal healthcare by fostering meaningful social connections and empowering individuals to take greater control of their wellbeing. The facilitators also provided practical resources to support participants beyond the workshop. A Doctor Visit Preparation Form was shared to help organize questions and symptoms before medical appointments, reducing anxiety and improving communication with healthcare providers. The Medication Mood Card was introduced as a tool to track mood, stress levels, sleep patterns, emotions, and medication doses, enabling participants to better understand how these factors interact. Additionally, a Jargon Buster Sheet clarified common abbreviations and terms used in mental health services, helping participants navigate the system with greater confidence. Weeks 3 and 4 of the Taking Charge of Our Mental Health programme brought together valuable decision-making strategies and community support resources. These sessions reinforced participants' ability to face challenges with resilience, communicate their needs clearly, and embrace the ongoing journey of recovery with hope and connection.
For more information about the programme or other workshops, please call 086 1746330 or email [email protected]. Stay updated via our website and social media channels (X, Facebook, Instagram.)
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Taking Charge of Our Mental Health: The Journey Begins The Taking Charge of Our Mental Health workshop at the Recovery College is a four-week programme designed to help us reclaim our agency. Our journey started by looking outward at how we interact with the world, before turning inward to examine how we perceive ourselves. Week 1: Communication, Advocacy, and Boundaries We opened our first session with a poignant reflection from author Ambrose Bierce: "Speak when you are angry and you will make the best speech you will ever regret." This served as a reminder of how closely our mental state and our communication are intertwined. During our group discussion, we explored the Spectrum of Communication, identifying how our mental health often speaks for us even when we are silent. Direct communication is clear and honest (e.g., "My anxiety is affecting my sleep"), whereas indirect communication often manifests as withdrawing, cancelling plans, or using self-deprecating humor like joking about being “a mess.”  To help us find a more effective voice, we were introduced to the CLEAR framework:
The Power of Self-Advocacy A major part of taking charge is understanding Self-Advocacy - the right to be listened to and the strength to speak up for your own needs. We reviewed a "Bill of Rights" that reminded us of our inherent value, including the right to be treated with respect, the right to change our minds, and the right to refuse to take care of others' feelings at the expense of our own. Setting Boundaries as Self-Care We concluded the session by discussing Boundaries. Far from being "walls" to keep people out, boundaries are protective limits that safeguard our emotional and mental energy. We identified four key types:
As the Limerick Mental Health Association puts it, boundaries are not selfish; they are acts of self-care that define what is acceptable and prevent burnout.  Week 2: Recovery, Identity, and Challenging Stigma Our second session shifted the focus to the "Inner Critic" and the external labels that often hold us back. We began by defining what Recovery actually looks like using the CHIME framework - an acronym representing Connectedness, Hope, Identity, Meaning, and Empowerment. Dismantling Stigma Our group discussion focused on stigma — the negative attitudes and incorrect beliefs that can lead to being socially judged. We looked at the difference between Public Stigma (society's prejudices) and Self-Stigma (when we internalize those prejudices and begin to believe we are "broken" or "a burden"). To fight back against these myths, we explored five practical strategies to reduce stigma:
Fact vs. Opinion: The Language of Change A breakthrough moment was learning to separate Facts from Opinions. Facts are universal and verifiable; opinions are personal judgments. We realized that many of our most painful thoughts - like "I am weak" - are simply opinions, not facts.  We practiced Changing our Language to reflect this shift:
Challenging the Thought
Finally, we learned to put our negative thoughts on trial using the "Detective" approach. By asking questions such as "What is the evidence against this thought?" or "What would I tell a friend in this situation?", we began to see the gaps in our reasoning. By spotting the difference between an irrational assumption and a balanced perspective, we can begin to take charge of our emotional narrative. With these two sessions behind us, we became better equipped to set boundaries, communicate our needs, and view our recovery journey through a lens of hope rather than shame. If you would like to find out more about the Taking Charge of Our Mental Health programme, or any of our workshops, feel free to call us on 086 1746330 or send us an email at [email protected]. To keep updated on workshops/events, check our website and/or Facebook/Instagram/X. In our previous sessions of the Mind Over Mood programme, we explored how our thoughts act as a lens and how our bodies react to anxiety (you can find out more about the previous sessios at Weeks 1-2 and Weeks 3-4.) However, for many of us, the biggest challenge isn't just a single negative thought - it's the repetitive loop that our minds get stuck in.  In Week 5, we shifted our focus to the mechanics of these loops: Worry and Rumination. We looked at why they happen, why they aren't as helpful as we think, and how we can finally pivot toward effective Problem Solving. Worry vs. Rumination: The Future and the Past While they often feel the same, our facilitators helped us distinguish between these two types of repetitive thinking:
During our group discussion, we identified common themes we get stuck on: money, health, career, and personal failures. We realised that while normal worry is short-lived and can lead to action, it becomes unhelpful when it is frequent, difficult to control, and prevents us from actually taking a step forward. Tolerating Uncertainty with APPLE A major driver of anxiety is Intolerance of Uncertainty. We often feel that we must be 100% certain of an outcome to feel safe. To help us reduce this need for certainty, we were introduced to the APPLE technique: 
Is it a Problem or a Worry? To break the cycle, we have to determine if we are facing a real-world problem or a hypothetical worry. We learned to ask ourselves:
The Circle of Control To visualise this, we explored the Circle of Control. We shared examples of things that fall outside our circle (like the weather, the past, or other people's opinions) and things inside our circle (our own actions, how we spend our time, and the boundaries we set.) Focusing only on what we can control is the first step forward calm.  The Worry Tree The facilitators also shared The Worry Tree, a flow-chart tool that helps us decide what to do with a thought. If a problem is within our control, we move to problem-solving. If it isn't, we practice the Letting Go phase of the APPLE technique.  The Practical Pivot: Effective Problem Solving Once we've identified a real problem, we move away from worrying and into solving. Unlike worrying, effective problem-solving is a constructive, step-by-step process:
Tools for the Road To help us stay grounded when the loop starts, the facilitators distributed several grounding techniques and a problem solving table. These physical tools act as an anchor, helping s stay present rather than getting lost in the what ifs of the future or the if onlys of the past.  While our previous sessions focused on the 'lens' of our thoughts and the loops of worry, Week 6 took us a step further. Once we understood how to steady our thoughts in the moment, our next step was to investigate the source: why do these specific negative patterns keep finding their way back into our lives? This shifted our focus to the foundation of our entire thinking system: Core Beliefs. This session focused on the 'core' of our thinking: those ingrained ideas that dictate our reality. We moved from simply observing these beliefs to actively questioning the rigid assumptions we've held about ourselves and others for years. What are Core Beliefs? While automatic thoughts are like the leaves on a tree — constantly appearing and changing — Core Beliefs are the roots. Our facilitators helped us understand that these aren't just passing ideas; they are the "rules" we live by. We learned that Core Beliefs are:
In our group discussion, we identified several shared themes that keep us stuck, including beliefs like 'I am a failure' or 'The world is against me.' We realized that these deep-seated assumptions are the 'anchor' for our anxiety; they are what make our fleeting automatic thoughts feel so convincing and difficult to dismiss. Uncovering the Root: The Downward Arrow To challenge a belief, you first have to identify exactly what it is. The thoughts that feel the most stubborn or painful are usually anchored by a deep-seated core belief. To trace these thoughts back to their source, our facilitators introduced the Downward Arrow technique. This involves taking a specific negative thought and asking:
Tracing unhelpful thoughts further allows for the layers to be stripped away, revealing the core beliefs at the source of emotional distress. Challenging the Absolute A major breakthrough in that session was learning that challenging a core belief isn't about forced "positive thinking" or unrealistic platitudes. It’s about being more accurate. We learned that:
For example:
Strengthening New Beliefs: The ZigZag Technique This stage of recovery often highlights the 'head vs. heart' divide, where the mind recognizes the validity of a new perspective, yet the emotional core remains attached to older, more familiar patterns. To bridge this gap and deal with our lingering doubts, we used the ZigZag form. This tool allows us to engage in a mental debate. To bridge the gap between knowing and feeling, we document our doubts and then challenge them with a healthy alternative. This process of defeating our 'self-attacks' on paper helps us slowly reinforce and strengthen the muscle of our new mindset.  The final week of our Mind Over Mood programme was less about new theories and more about the road ahead. Having explored the "lens" of our thoughts and the "roots" of our core beliefs, Week 7 shifted the focus to the most important part of the process: Moving Forward. As we gathered for our final session, the facilitators reminded us that these tools are for life, not just for the workshop. While the live sessions have concluded, the work of building a healthier, happier life is an ongoing journey. The Path to Lasting Change We learned that developing new skills to challenge years of old habits takes time and persistence. The progress made over these seven weeks relies on one key ingredient: consistent practice. If we continue to apply these concepts, they eventually stop being "exercises" and become integrated habits of our lifestyle. During our final group discussion, we emphasized the importance of self-compassion. Progress isn't always linear, and it is vital to recognize the strides we have made. We learned that when we reach a goal or navigate a difficult day using our tools, it is essential to "pat ourselves on the back" and celebrate those milestones. Building a Balanced Lifestyle How we live day-to-day has a powerful impact on our overall mood. To maintain our progress, we explored practical ways to support our wellbeing:
 The Wellness Toolbox We also explored the concept of a Wellness Toolbox — a personal collection of strategies chosen by each individual to maintain balance and provide quick relief during difficult times. While every toolbox is unique, it is built from the practical skills we’ve gathered over the last seven weeks. Whether it involves a Thought Record, a BACE plan, or the APPLE technique, these tools now serve as an internal support system we can draw upon whenever we are struggling. Mindfulness: Staying in the Present A key addition to our toolbox this week was Mindfulness. We explored how bringing gentle, non-judgmental awareness to the present moment helps us respond to life's challenges rather than reacting automatically. By focusing on our breath and noticing sensations with curiosity, we can reduce stress and prevent the "loop" of negative thinking from taking hold. To help us stay present, we explored the 3-Minute Breathing Space. This three-step process — becoming aware, gathering attention, and expanding awareness — serves as a quick grounding tool, allowing us to step away from overwhelming thoughts and refocus in the moment.  Reflecting on the Journey To close the circle, we revisited our original learning aims. We have learned how thoughts influence our behaviour, how to identify and challenge unhelpful beliefs, and how to take practical steps to improve our mood. We ended the session by filling in a final CHIME scale and comparing the results with our very first week. Seeing the shift on paper was a powerful reminder of the power we hold. While the sessions have finished, we left with our workbooks, our ZigZag forms, and a newfound ability to be our own "detectives." We now know that while we cannot always control the situations life throws at us, we have the power to challenge the "roots" of the stories we tell ourselves about them. The workshop is over, but the journey continues. If you would like to find out more about the Mind Over Mood programme, or any of our workshops, feel free to call us on 086 1746330 or send us an email at [email protected]. To keep updated on workshops/events, check our website and/or Facebook/Instagram/X. This article is about weeks 3-4 of our Mind Over Mood workshop. You can find out more about the weeks 1-2 HERE. Alternatively, you can read this short description about the weeks 1-2: Our journey began by laying a foundation for long-term wellness through the CHIME framework—focusing on Connectedness, Hope, Identity, Meaning, and Empowerment — and performing a "system check" on our internal landscape to see which areas needed more intentional support. We then introduced Cognitive Behavioural Therapy (CBT), using the Five Areas model to see how our situations, thoughts, emotions, physical feelings, and actions are all interconnected. By the second week, we shifted our focus to the "climate" of depression, mapping out how it affects our bodies and behaviours through a vicious cycle of isolation and exhaustion. To begin reversing this downward spiral, we started using the BACE model (Body Care, Achievement, Connection, and Enjoyment) and activity diaries, learning that making small, intentional changes to our daily routine can gradually shift our momentum back toward a sense of balance and recovery.  After spending the first two weeks looking at how depression impacts our bodies and behaviours, Week 3 took us deeper into the inner workings of the mind. Having already explored the physical and behavioural sides of depression, we shifted our focus to the connection between our thoughts and our feelings - and how one so often drives the other. How do our thoughts influence our feelings? While it's easy to believe that external situations "make" us feel a certain way, we looked at how our own thoughts are the middle step in that process. Our internal beliefs act like a lens; it is how we tell the story of an event that determines our feelings and our actions. To see this in action, we analysed a new scenario: You're at a party the host introduces you to Mike. As you talk to him, you notice that he doesn't look at you directly, but often looks around the room. The participants realised that this single event could lead to a completely different emotion outcomes depending on the thought behind it:
The situation remained the same, but the feeling changed based on the thought. Understanding Negative Automatic Thoughts (NATs) During the session, we learned that we aren't always aware of these interpretations because the happen so quickly. These are known as Negative Automatic Thoughts (NATs). They are habitual, event-specific, and can be incredibly easy to believe, even when they aren't true. A key takeaway from the meeting was learning to untangle our thoughts from our feelings. For example, when we say "I feel like I'm being ignored", we are actually describing a thought. The true feeling underneath might be sadness or loneliness. Understanding this difference allows us to treat our thoughts as internal perspectives or opinions, rather than accepting them as absolute truths. The Detective and the Lawyer: Challenging our Thoughts The group moved on to a practical challenge involving a "long day at work" scenario, where we returned home to find muddy footprints on a clean carpet. This helped us see how quickly our minds can jump to unhelpful conclusions when we are tired or stressed. To disrupt these patterns, we have to learn to take a pause and evaluate our thoughts rather than automatically believe them. Our facilitators encouraged us to try to put the NATs on trial by asking: 
By investigating our thoughts with this "detective" mindset, we can begin to replace automatic negative patterns with more balanced, realistic perspectives - shifting the internal weather from a storm back to a sense of calm. To help us step into that "detective" mode, our facilitators provided us with the "Thought Record". This structured guide allows us to capture a specific situation and the Negative Automatic Thoughts (NATs) that follow, providing a clear space to lay out the evidence for and against them. By physically writing down the facts we might be ignoring due to our mood, the table helps us move away from gut reactions and toward more balanced, realistic conclusions.  Building on our exploration of how our thoughts drive our emotions, our 4th session moved from the internal world of beliefs into the physical and behavioural experience of Anxiety. If our work in Week 3 was about identifying the "middle step" of our thoughts, this stage of the workshop focuses on how we react when our internal alarm system goes off. The Survival Instinct We began by reframing what anxiety actually is. Rather than a "fault" in our character, it is a natural survival mechanism - our brain and body's way of trying to protect us from danger. While this "alarm system" helped our ancestors survive predators, today it often triggers in much less threatening situations, like before a job interview, an exam, or a social gathering. Some anxiety in these moments can actually be helpful, sharpening our focus and helping us perform at our best. It only becomes a problem when it is out of proportion to the situation, feels uncontrollable, or becomes so extreme that it stops us from doing what we need to do. The Fear Response: Beyond Fight or Flight When we perceive a threat, our bodies enter a state of high alert. We discussed the four primary ways our mind responds to fear: 
When these responses become persistent, intrusive, and impair our ability to go about daily life, "normal" anxiety can transition into Generalized Anxiety Disorder (GAD). This is often marked by chronic worrying, physical tension, sleep disturbances, and difficulty concentrating. The Vicious Cycle of Avoidance We learned that anxiety feeds on a specific cycle. When we feel anxious, our attention narrows and shifts toward ourselves, we scan the environment for danger, and our physical symptoms (like a racing heart or dry mouth) intensify. To get relief, we often use Escape or Avoidance. While avoiding a scary situation gives us short-term relief, it creates a long-term problem: we lose confidence in our ability to cope, and the physical symptoms actually increase over time. This often leads to the use of Safety Behaviours - subtle ways we "protect" ourselves, such as:
Reversing the Cycle: Climbing the Steps The key to breaking this cycle is Situational Exposure - gradually confronting the situations we usually avoid without the aid of safety behaviours. While this causes a temporary spike in anxiety, it eventually teaches our brain that we can handle the situation, and the physical symptoms begin to decrease. 1. The Distress Scale (0-100) One should start by listing the situations we avoid and rating the distress they cause:
2. Turning Fears into Goals Once the fear is identified (such as going into a crowded pub), we must turn it into a clear goal: " To go to a pub on a weekend night with friends and stay there for at least 2 hours." 3. The Step Plan Rather than jumping into the deepest end, we use a "Step Plan" to climb toward our goal. When practicing these steps, we follow the "Stay" rules:
The goal of situational exposure isn't to live a life completely free of anxiety, but to live a life where anxiety no longer calls the shots. By replacing safety behaviours with genuine coping skills and taking intentional steps toward our goals, we are effectively rewriting the cycle of fear into a cycle of confidence and resilience.
We have bridged the gap between the mind and the body. After learning to challenge unhelpful thoughts in Week 3, we are now learning to challenge behaviours in Week 4. By slowing down to evaluate our interpretations and gradually facing the situations we usually avoid, we are building the resilience needed to break the cycles of both depression and anxiety. If you would like to find out more about the Mind Over Mood programme, or any of our workshops, feel free to call us on 086 1746330 or send us an email at [email protected]. To keep updated on workshops/events, check our website and/or Facebook/Instagram/X. |
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