Journal to the Self®: Journal writing course, March 2023

Earlier this year, I shared how I had trained to become a Certified Instructor of the Journal to the Self® Workshop. I’m now excited to be partnering with PCI College in Clondalkin to deliver the course and hopefully spread a bit of the journaling magic!

Journal to the Self® is a short journal writing course for personal growth, creative expression and life enhancement. Covering 18 different journal techniques, it was designed and developed by Journal Therapy pioneer Kathleen Adams and is based on her classic book of the same name.

Run in person over 2 Saturdays, the course offers a unique opportunity to engage with what is usually a self-guided exploration in a safe and respectful group setting. It welcomes both newcomers and seasoned journal writers that wish to expand their repertoire of techniques for productive and fulfilling journal writing. It may also appeal to helping professionals like counsellors and psychotherapists, to learn potentially useful tools for both themselves and their clients.

Dates: Sat 11 and Sat 25 March 2023, 9:30 – 16:30

Location: PCI College, Clondalkin, Dublin 22

Price: €200 (discounted rate of €170 available for students/graduates of PCI College’s BSc and postgrad courses)

More info and booking:

Can’t wait 🙂


Creative & Reflective Writing Group for Therapists – starting Sat 30 Jan 2021 on Zoom


Back in October I launched the pilot of this writing group for therapists and I’m both delighted and humbled to say that it was everything I hoped it would be. Myself and that particular group are going to continue meeting on a monthly basis in the new year, and in the meantime I will be starting a new intake from the end of January. Again, the principle aim is to provide a creative peer outlet in which to explore both the personal and professional sides of being a therapist – a mix of individual creativity, self-care and reflective practice, run over six fortnightly sessions.

Each session is 2.5 hours and they generally revolve around two structured writing exercises, with time after each for sharing/listening/discussion. There is a short break halfway through. One exercise will be more towards the personal creativity end of the spectrum, with a greater focus on the participants’ sense of themselves and life in general, without an explicit link to their therapy work (though of course there may organically be some crossover). The other exercise is generally more directly related to the work of being a therapist, say by asking participants to reflect on a specific professional aspect/experience and then using this as a springboard for a particular type of writing. 

After each session, I usually provide some kind of handout/reading to participants if there is an area they would like to continue to develop outside of the meetings. Participation at all six sessions is not essential but there is a deliberate flow over the course of the days, so for group cohesion and to get the full breadth of the experience full attendance is preferable whenever possible.

There is a flyer with more detail below – click the orange text to download as pdf. If you are interested, please get in touch and/or share! First session will be Sat 30 January and all sessions will be delivered through Zoom.


Creative & Reflective Writing Group for Therapists – starting September 20


A new venture! On the back of my studies in creative writing for therapeutic purposes, I am hoping over the next few months to trial a 6-session writing group designed specifically for counsellors/psychotherapists. The principle aim would be to provide a creative peer outlet in which to explore both the personal and professional sides of being a therapist – a mix of individual creativity, self-care and reflective practice.

After core training there isn’t always a huge amount of courses, workshops, etc. available that focus on personal development for therapists so this group would hopefully bridge that gap a little, while giving space to reflect on professional development also.

There is a flyer with more detail below – click the orange text to download as pdf. If you are interested, please get in touch! First session will (hopefully) be Sunday 20 September at Insight Matters, 106 Capel St, Dublin 1.

Creative + reflective writing group flyer


Workshop! Creative Writing for Self-expression and Mental Wellness (Sat 15 September 2018)


Following the success of our first foray into the world of co-facilitation, I am delighted to announce that myself and author Claire Hennessy will be holding another ‘Creative Writing for Self-expression and Mental Wellness’ workshop on Saturday 15 September.

As before, it will take place at Big Smoke Writing Factory (Harcourt St, Dublin 2), and aims to marry myself and Claire’s dual passions for creativity and good mental health. Various writing forms are used to explore and expand one’s emotional vocabulary, offering a supportive environment for creative experimentation and sharing.

The workshop will run from 11am to 4:30pm, with a lunch break. No previous experience is required.

Students on PCI College’s BSc (Hons) in Counselling & Psychotherapy can count attendance as 4 CPD hours – if this applies to you, just flag with me on the day and I will organise an attendance certificate.

For further info or to  book a place, please visit Big Smoke’s website by clicking the text below:

Creative Writing for Self-Expression and Mental Wellness

Please feel free to share with anyone who may be interested!


Self Care #3: Little Wisdoms (in Yellow)


Hello room service? This is Marge Simpson. I’d like a hot fudge sundae… with whipped cream!… And some chocolate chip cheesecake!……… And a bottle of tequila!!

Self care can come in many guises, and so too can the inspiration for it. When I was a child and teenager I was pretty much obsessed with The Simpsons, and though I haven’t watched a new one in a long time, I can still recite bits of countless older episodes word for word. I recently re-watched an episode from 1992 called ‘Homer Alone,’ in which Marge has a nervous breakdown and checks in to the aptly-named Rancho Relaxo to recuperate. The put-upon workhorse of the family finally has some nourishing me-time and she takes full advantage of the rare opportunity, culminating with her scoffing ice cream in the tub while watching ‘Thelma & Louise,’ bottle of tequila at her side. It sounds decadent but this is a quintessential moment of glorious self care. With that as a foundation, here are three more instances from the show that have helped remind me to look after myself.



‘Trust in yourself and you can achieve anything’ (from Lisa VS. Malibu Stacy, 1994)

16 - 1

In this episode the ever-plucky Lisa takes on Malibu Stacy, the Simpsons world equivalent of Barbie. Disgusted at the disempowering rhetoric to emerge from the new talking edition of the doll (‘Don’t ask me – I’m just a girl! *giggle*), she tracks down the product’s hermetic creator and together they launch a more enlightened talking doll with feminist leanings called Lisa Lionheart. Aside from reminding girls that they can keep their own names if they choose to get married, the doll also includes the wonderful little affirmation of ‘Trust in yourself and you can achieve anything.’ In times of stress it can be very useful to simply take a moment to step back, breathe for a minute and try to not get overwhelmed. Going further though, how about actively reminding yourself that things will probably be okay, even if they look like a mess right now? Obviously some situations are more grave than others, so it won’t be universally applicable, but I’ve found it personally useful for traversing those little everyday stresses that seem to accumulate.

For example, I was on a bus recently, mentally calculating the seemingly insurmountable number of work items I had to check off before going on holiday. Not unsurprisingly, I then became aware of a feeling I think most of us have some experience with – that anxious sense of defeated helplessness that at its core represents a doubt in one’s expected ability to cope. It is very easy in such situations to go along with that inner voice and feel overwhelmed to the point of believing that things won’t work out. It may also be tempting to engage in avoidant behaviours that temporarily assuage the anxiety, but may then boomerang back as evidence that, yes, you were right to think you wouldn’t be able to cope and now look at the amount of stuff you still have left to do and you have even less time to do it! Argh! On that bus, I suddenly found Lisa Lionheart’s words comforting and empowering. ‘Trust in yourself and you can achieve anything’ – this brings us from a place of creeping self-doubt to one of pure self-belief, and the knowledge that we are often our own biggest obstacles in achieving our goals. I don’t think it’s too much of a stretch to couch this sort of reminder as a small form of self care/compassion – as in, I care about myself enough to not let any self-defeating thoughts get in the way and succeed in convincing me that I’m not the worthy, capable person I know I am. I will get the job done. Even from a linguistics point of view the shift here from passive to active (‘It will get done’ versus ‘I will get it done’) is an empowering one. Things won’t just magically realise themselves- you will be the agent of their completion, and that needs to be acknowledged! So, I stepped out of that anxious mind frame and simply trusted that I would be able to get it all done – and I did. As odd as it might sound to attribute such meaning to not just a cartoon, but a cartoon talking doll, Lisa’s affirmation of self compassion was instrumental in letting this happen.



‘Just do a half-assed job!’ (from Simpsoncalifragilisticexpiala-D’oh!-cious, 1997).


In this episode the Simpsons acquire a Mary Poppins-esque nanny called Shary Bobbins. In one scene Shary entreats the children to tidy Bart’s room, to familiar moans and groans. Shary’s solution? To tell them (through song) that:

If there’s a task that must be done

Don’t turn your tail and run.

Don’t pout,

Don’t sob,

Just do a half-assed job.

Now, this is obviously not meant to be taken as universal life advice, however I do think that it speaks to the wisdom of knowing when ‘good enough’ is indeed good enough, instead of constantly seeking perfection in all things. The latter may become such a fundamental imperative to a person that their bar is raised so impossibly high that nothing they do will ever be truly good enough to them. This can be a frustrating, exhausting and lonely place to inhabit, crippled by dissatisfaction and lack of self-belief. Offering oneself the compassion to not be perfect is also a display of great self care – like saying, ‘I don’t expect you to push yourself to the brink this time – you can just do a good job.’ Naturally this is going to be much easier said than done for someone who has got so used to striving for the upper echelon of achievement in everything they do, but with some self-exploration and mental restructuring, it is not impossible. I suppose one of fundamental questions here would be, ‘What would it mean if you didn’t do this thing perfectly?’ – getting to the root of one’s perfectionistic tendencies, and how this interacts with our core sense of self, may be the first step towards a place where the idea of doing a ‘half-assed job’ doesn’t sound like such a dreadful transgression. Incidentally, this idea may work quite well in tandem with the previous affirmation of trusting in yourself and your ability to achieve anything – even if that means achieving it imperfectly.



‘Just don’t look!’(from Treehouse of Horror VI, 1995)


In this Halloween episode, one vignette (‘Attack of the 50-foot Eyesores’) sees Homer inadvertently unleash a parade of gigantic, disgruntled advertising mascots on Springfield. As they proceed to destroy the town Godzilla-style, Lisa teams up with singer Paul Anka to persuade the townsfolk that if they don’t pay the monsters any attention they will, like all ineffective advertising, disappear. Their chosen medium? A catchy jingle called ‘Just Don’t Look.’

How one earth does this relate to self care? Modern technology! The ability to be constantly connected to the world absolutely has its up sides, but this is being increasingly marred by a sense of mental overload and fatigue. I frequently hear people talk about the double-edged sword of mass communication – the yearning to switch off (figuratively and literally) and not be involved for even a short period of time, tempered by a seeming need to keep connected, often typified by the wonderful acronym FOMO (‘Fear of Missing Out’). In the same way that one is conditioned on some level to answer a phone if it rings, many people are now becoming similarly wired to engage with each and every alert, whether it be an email, text or Facebook update, instantaneously, seemingly without any semblance of free will to actually decide if one wishes to be updated or not.

It may sound melodramatic but I truly believe that this can constitute a threat to one’s mental wellbeing. The ability to simply be is already hard enough to cultivate, and technologies that function to keep us permanently connected to the outside world intrinsically work against this. A possible solution? Just don’t look! I have started playing this jingle in my head when, for example, I see a work email notification come in on my day off. Previously I may have given in to curiosity and decided that it was no big deal to ‘just see who it’s from’ but more often than not this simply served to distract from moments of rest, relaxation or personal nourishment, such as spending time with a friend or loved one. These self care moments are compromised when we are drawn back to another mental state (for example, the dutiful worker, family member, caregiver, citizen, etc.) and because we spend so much of our time fulfilling these other roles, it can be difficult to simply park and go back to fully enjoying what we were doing before. Mentally humming ‘Just Don’t Look’ has proven to be a simple but effective reminder that the external world is generally not making me engage with it – most often I still have a choice as whether to do so or not, and deciding not to has been very rewarding. The next logical move beyond not looking is actually to turn the phone OFF or to go out without it – an increasingly alien concept but one that can be extremely liberating, if a bit disconcerting at first. Why not try it out?


Self Care #2: The Basin / Kenrokuen

Blessington Street Basin

Continuing on from last month’s music-related Self Care post – another commonly cited method of practicing self care is walking, though to me the exercise is usually incidental to the feeling that one can get from simply being outdoors.

Viktor Frankl suggests that people can find meaning in their lives through many diverse avenues, such as personal creativity, the attitude we take towards things, and the experiences we have with the world. These experiences encompass not just interactions with other people but meetings of any kind that we perceive as deeply enriching or meaningful – and this can include something as simple as sitting and observing a scene of beauty, whether it be natural, man-made, or a mix of both.

On this front, I am a particular fan of what people often dub an ‘oasis of calm’ – that kind of park or space in a big city that somehow retains a sense of peace and seclusion in spite of its immediate surroundings. One of my very favourites in Dublin that I feel is definitely under a lot of peoples’ radars is the Blessington Street Basin, a short walk from O’Connell Street in the direction of Phibsboro. I have been lucky to work near this self-contained reservoir and its surrounding paths for several years, and particularly enjoy watching its transformation from a relatively barren rectangle in winter to a thriving burst of sound and colour by summer, with the green island of foliage pictured above as its centerpiece. That said, this winter they fixed fairy lights onto the trees, resulting in an augmented version of nature that looked beautiful in its own way as dusk approached…


There is a good little article on the Basin here:

..and should you ever find yourself on the outskirts of town going in the direction of Dublin 7, I would encourage you to take a peek.

Incidentally, some people have asked me about about the flower-in-water picture that forms the banner image for the Nozomi website, and it may not come as a surprise that this too was taken in a favourite park of mine – a garden in the Japanese city of Kanazawa called Kenrokuen (兼六園). It is famed as one of the three most beautiful gardens in all Japan, which is no small boast considering the number of beautiful gardens the country contains! Below is a selection of photos I took there, and looking at them I am reminded of why the great outdoors feels like self care to me – when all the right conditions are in place, I can experience a deep sense of connectedness with something much bigger than myself, where peace and tranquility stand side-by-side with the thrill of exploration. This harks back to the childhood joys of uncovering every nook and cranny of our local park and climbing the trees in the green near our house, so there is a sense of nostalgia there too. Altogether, a truly meaningful encounter, and a great way to recharge.

I wonder if any parks/gardens/forests or other places of beauty have had a positive effect on your life?


Self Care #1: ‘Cool Velvet’

Stan Getz 'Cool Velvet' album cover

I recently had the pleasure of teaching a class on Personal Development, and my students and I spent a good deal of time discussing the concept of self care – what it means, what it looks like, how often it is engaged in, and so on. One thing that became clear quite early on was just how variable the answers could be, depending on the individual. For me, self care is about showing myself that I matter – that I deserve a break – and acknowledging that I can give that to myself, if I choose to and then make the time to do it. Sometimes easier said than done, but absolutely necessary to get the batteries recharged and not get overwhelmed by everything life brings – particularly important in the world of counselling and psychotherapy.

So, how do I practice self care? I aim to make this the topic of several posts here but the first port of call is usually music. By which I mean, really listening to music – lying back with my headphones (the same ones I bought in Japan in 2004) and letting the sounds spill over me, connecting with them as they do so. I have a very broad taste in music but right now I’m finding an album called ‘Cool Velvet’ by jazz saxophone legend Stan Getz to be particularly rewarding. Some might find it syrupy but to me the melding of sax and strings on this record is nothing short of heavenly. Here’s a taste:

Stan Getz – ‘It Never Entered My Mind’

Getting lost in these melodies is as therapeutic for me as taking a long, hot bath might be to someone else – whatever form it takes, the end result is hopefully a calming so palpable you can almost see the stress rising up and out of you. Doesn’t that sound good? And yet for many, self care sounds too much like ‘being selfish’ to be properly entertained, which is a very real shame. More on that another time.

For now, I might finish this particular post with an invitation for anyone reading to share or reflect on a song/album/piece of music that offers them that same feeling of nurturance or recuperation as I’m currently getting from ‘Cool Velvet’ – and why do you think it has this effect for you?