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Therapist Feeling burnt out as a parent this summer? Some tips for self care

Bethan O’Riordan has some advice for parents who might be worn out as the summer holidays near an end.

AS THE SUMMER break draws almost to a close, how has it been for you and your family?

If like many, you dread the juggle of working and entertaining kids, it can lead to long, exhausting days. When you take a moment to think about it, it is a pretty impossible equation; 24 hours a day you work, cook, be a snack provider, entertain children… there literally aren’t enough hours in the day.

And let’s be clear about work — work for parents is both paid formal employment and unpaid work of keeping a home ticking over.

As mothers in Italy this week pushed for shorter summer breaks, it’s worth looking at ways in which we can at least make the summer a bit more manageable for all. 

My experience as a therapist is that summers can be exceptionally long for families with children with additional needs and diagnoses. To have the capacity for your child’s needs and tolerate the parenting that is demanded from you, your self-care is vital. I hope you glean some tips here for the next couple of weeks and hopefully, for future summer breaks.  

Burnt out parents

The summer holidays in Ireland are particularly long compared to those of our fellow parent companions across the water and up north. English holidays are roughly five weeks, while the Scottish are about six weeks; perhaps too short for some and not long enough for others. And whatever you feel about the length of holidays, every parent has their parenting limits, which are often maxed out before the summer even begins.

Whichever camp you fall into (holidays too short, holidays too long) or whether you dance a merry dance between the two, here’s some tips to help ease the mental and logistical load and keep on the right side of those parenting limits.

While the routine of school and afterschool activities can be a whirlwind, when children are out of school, the usual routines are disrupted, and the demands on parents’ time and energy increase significantly. This can be particularly taxing for working parents who must juggle their professional responsibilities with the need to keep their children engaged and entertained.

Burnout can present physically but also emotionally, and it’s important to remember that it’s the quality, not quantity, of your parenting that makes the real difference. A simple way of working out the summer is to ask yourself, “what do I need to do to get through?”.

Remember that you are the most important person in your life and your family. Those around you are at their best because of you. So this means you, realistically (remember there are only so many hours in the day), figuring out what you need, to be well. To do this, think of the things you can do that fill your internal reservoir. This might be a cup of tea alone in the mornings, a walk, catching up with friends, reading, music, the gym, your yoga or pilates class, a morning meditation… even an afternoon nap!

Cost-free self-care

Whatever makes you feel replenished is the thing you’ve to keep going throughout the summer. These moments for you don’t have to cost anything, but if you don’t do them, then they will come at a cost to you and your family. And yes, there are so many reasons why you could use your time to do other things, or why you’re too busy for these things.

But if you don’t mind you, then who will? And we are mirroring how to cope with life and stress to our children too, so there’s another reason to make you a priority. So once you’ve made a little space for you in your life, let’s think about making the logistics work too. And this bit is a bit of a juggle between your needs and the children’s needs, but it’s important to keep at the front of your mind that when you’re OK, children are OK.

Children feel how you feel, so making the logistics work for you is making great headway into making it work for your children too. Are you a person who needs structure and a schedule? Then make one! Even scheduling “free time” for the children might help reduce your stress. Pick certain times/activities/day trips/holidays/games at home that will provide the fun and memorable summer that you’re looking to create.

The pressure is real

 

The pressure to provide a fun and memorable summer can lead to feelings of inadequacy and frustration, further exacerbating burnout, and make sure that you pick things that you like doing with your children. Secure attachment and happy children are all about families who have fun together. When you’re with the kids, be with the kids distraction-free. Turn off the phone/put it on silent/turn off notifications. That’s easier said than done if you’re waiting for your teen to tell you when they need to be collected, but not impossible, either.

Lean on friends and family. I know people say there’s no parenting village, no tribe, but most people have friends and/or family they can ask for a dig out. Share responsibilities.

Children can also do things that are helpful! Yes, it takes time to show them these skills, but whether it’s loading dishwashers or washing machines, pairing socks, stripping beds or putting clothes into (not around or vaguely in the vicinity of) the wash basket, children can help out. And making sure these are done before screen time can be incredibly motivating too.

And finally – set realistic expectations for yourself and your family. What we’re aiming for is good enough parenting. There is no escaping the fact that children need to spend time with their parents, but this doesn’t have to come at a cost to you. Parenting is time and emotionally consuming, so parent in the way that feels right for you. When you find your good enough spot, it helps your child feel that they are good enough too. Enjoy the last couple of weeks, savour the time as once school kicks back in, we’re all back on the merry-go-round. Go gently. 

If you or someone you know needs to talk to somebody professional about this topic, make sure that you go to a qualified and accredited professional. The Irish Association for Counselling and Psychotherapy www.iacp.ie has a register of qualified, accredited and experienced counsellors and psychotherapists nationwide.

Bethan O’Riordan, Psychotherapist and author of the Self-Care Planner, how to live a balanced life. www.bethanoriordan.com

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    Mute Dave Sherman
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    Nov 14th 2017, 8:53 PM

    What about the crisis of bullying in SinnFein Peadair?

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    Mute Paul
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    Nov 14th 2017, 8:56 PM

    @Dave Sherman: they have procedures in place aka kangaroo court.

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    Mute Dermo Adams
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    Nov 14th 2017, 9:07 PM

    @Paul: Was the kangaroo court not when Enda Kenny used Dail privilege to act as judge and jury against people who had already been acquitted in a court of law?

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    Mute Incognito
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    Nov 14th 2017, 9:08 PM

    @Dave Sherman: What about, what about, what about…

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    Mute For Connolly
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    Nov 14th 2017, 9:11 PM

    @Dermo Adams: nah the Kangaroo Court was when the provos subjected victims of sexual abuse to paramilitary courts

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    Mute Dave Sherman
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    Nov 14th 2017, 9:12 PM

    @Incognito: Hypocrite of the highest order that’s what.

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    Mute Paul
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    Nov 14th 2017, 9:12 PM

    @Dermo Adams: who are u referring to?

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    Mute For Connolly
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    Nov 14th 2017, 9:51 PM

    and some people wonder why the Shinners have 13% of the vote. This hypocrisy might work in Norn Iron but not down here sunshine

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    Mute Matt Rogers
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    Nov 14th 2017, 10:03 PM

    @Dave Sherman:
    So all that is needed is for SF to be accused of something and everyone else can join in and do the same !!!.. I don’t think so Dave.

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    Mute owen kirwan
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    Nov 14th 2017, 10:03 PM

    @Dave Sherman: will u cut that out Jerry said it never happened

    16
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    Mute Michael Geraghty
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    Nov 14th 2017, 10:15 PM

    @Dave Sherman: is it just me or do all SF representatives look like older toerags

    25
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    Mute Fran Kembo
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    Nov 14th 2017, 10:30 PM

    @Dave Sherman:
    I agree with you completely !!!!!!
    as a very long time member of
    Sinn Fèin I shall not be renewing
    my membership because of the intimidation and bullying I have
    Witnessed at grass roots level
    Even from yourself Peadar. !!!!!!!

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    Mute Jimmy Corcoran
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    Nov 14th 2017, 11:26 PM

    @Dave Sherman: Their Ard Fheis is coming up this weekend, Have to have something to Deflect the Sheep’s Attention from the widespread Bullying, Harassment and Intimidation going on around them and the fact that the partys vote ( in last few opinion polls ) is going down, down and down .. lol ..

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    Mute Kieran Magennis
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    Nov 15th 2017, 1:18 AM

    @For Connolly: Was ‘sunshine’ a Pink Floyd reference?

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    Mute John003
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    Nov 14th 2017, 9:01 PM

    SF giving a moral lecture on bullying is a bit like bank executives giving a lecture on always putting the customer first…..Thoes with mortgage difficulties….

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    Mute For Connolly
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    Nov 14th 2017, 9:16 PM

    PMSL! Same way they like to think they’re a bunch of peacemakers

    64
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    Mute For Connolly
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    Nov 14th 2017, 9:56 PM

    @Diarmuid: hilarious! Forgot to check the calendar, is today the first day of April?

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    Mute Honeybadger197
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    Nov 14th 2017, 9:58 PM

    @Diarmuid: Imitation is the most sincere form of flattery. Loser.

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    Mute Honeybadger197
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    Nov 14th 2017, 10:14 PM

    @Diarmuid: I did. Unless he’s calling out the widely reported culture of bullying in SF, he’s a bland hypocrite. Much like SF going public on wanting to sell easter lillies on the same day their abject failure in makey uppey government was highlighted.

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    Mute For Connolly
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    Nov 14th 2017, 10:17 PM

    @Diarmuid: “bringing it into talks” – suppose someone needed to represent that terrorist organisation while it was surrendering and handing over its weapons. Lucky for Jorry he got cushy British public sector jobs out of it.

    Diarmuid – have you been possessed by a evil ghost?

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    Mute Honeybadger197
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    Nov 14th 2017, 10:43 PM

    @Diarmuid: The new Diarmuid is Dermo Adams. If he wants to troll he shouldn’t verbatim his comments from this mornings defence of Gerry Adams.

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    Mute Justin McNulty
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    Nov 14th 2017, 10:45 PM

    @Diarmuid: He brought about peace by stopping killing people. Bravo…….slow handclap.

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    Mute For Connolly
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    Nov 14th 2017, 10:49 PM

    @Honeybadger197: the Risen must have been banned…… must hurt the poor fella.

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    Mute Tweed Cap
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    Nov 14th 2017, 10:58 PM

    @Diarmuid:
    I see what you did there. Checkmate & Bravo!

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    Mute Paul
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    Nov 14th 2017, 8:55 PM

    Im more interested to know why Journal has refused to report his comments on 8th Amendment Committee……

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    Mute Geffrey Kane
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    Nov 14th 2017, 9:01 PM

    @Paul: what comments? Care to elaborate? Genuinely curiosity.

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    Mute DaisyChainsaw
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    Nov 14th 2017, 9:01 PM

    @Paul: Afraid of a kneecapping?

    They haven’t gone away you know!

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    Mute Paul
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    Nov 14th 2017, 9:10 PM

    @Geffrey Kane: he has called out the committee been pro abortion. SF have said his comments do not represent party position.

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    Mute Unconvertible Rebel
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    Nov 14th 2017, 9:30 PM

    @Paul: “he has called out the committee been pro abortion”

    Eh?

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    Mute JMac
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    Nov 15th 2017, 1:26 AM

    @Paul: “being”

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    Mute JMac
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    Nov 15th 2017, 1:41 AM

    @Paul: “being” Of course they don’t represent the party position – they’re still pro-killing children in their mother’s wombs, much the same as ISIS philosophy really.

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    Mute Rory
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    Nov 14th 2017, 9:14 PM

    A SF TD lecturing on bullying and harassment. I have heard it all. Have they no shame or integrity.

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    Mute Fiona deFreyne
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    Nov 14th 2017, 9:18 PM

    I don’t support SF but I’m unconvinced that the problem of bullying and harassment in Ireland is exclusively confined to the SF Party.

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    Mute Bob McTanned
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    Nov 14th 2017, 9:10 PM

    Lol these Shinners are a funny bunch

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    Mute @mdmak33
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    Nov 14th 2017, 9:21 PM

    Start with your own party peadar,clean it up.until then sf have no credibility on the issue.

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    Mute Paddy
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    Nov 14th 2017, 9:25 PM

    Interesting, a senior SF td condemning bullying… they must be trying to deflect from their own issues

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    Mute DaisyChainsaw
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    Nov 14th 2017, 9:01 PM

    Peadar Toibin wishes to harrass and bully women who aren’t antichoice like him.

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    Mute Honeybadger197
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    Nov 14th 2017, 9:58 PM

    Has Peadar got a soundbite in the widely reported culture of bullying in his own party? This must be like SF announcing Easter Lily sales on the same day the utter failure of their pretend governance of the North is exposed.

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    Mute For Connolly
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    Nov 14th 2017, 10:54 PM

    @CloneDiarmuid: just like the shinners? : )

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    Mute Emo101
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    Nov 14th 2017, 9:25 PM

    A bit rich coming from him of all people. Fully appreciate that the Arts & Heritage sector has a major sexual harassment issue. But really, this is fake indignation from an anti-choice zealot who thinks women’s lives are no more important than the content of a discarded condom. He couldn’t give a toss, so to speak, about women’s rights.

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    Mute JMac
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    Nov 15th 2017, 1:33 AM

    @Emo101: you mean not pro–death for defenceless babies. Shinners may have stopped killing grown-ups but innocent children are still fair game for slaughter as far as they’re concerned.

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    Mute Eemer Eivers
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    Nov 15th 2017, 1:58 PM

    @JMac: If you can’t tell the difference between an actual baby and sperm, read a biology book, not TheJournal.

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    Mute Jarlath Murphy
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    Nov 14th 2017, 9:19 PM

    Special Communications Unit Mobilisation!

    Incoming!

    14
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    Mute Brinster
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    Nov 14th 2017, 10:32 PM

    @Jarlath Murphy: Yeah don’t think you need a SCU to call out utter SF hypocrisy.

    How many SF Councillors is that to have resigned or been sacked due to bullying now?

    24
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    Mute For Connolly
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    Nov 14th 2017, 9:09 PM

    What a dufus!

    The calibre of shinner politician is farcical.

    47
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    Mute We're Jammin'
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    Nov 14th 2017, 9:30 PM

    the impersonating shinner bot who was banned a few years back?

    15
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    Mute For Connolly
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    Nov 14th 2017, 9:34 PM

    @We’re Jammin’: Yeah I was trolled by a shinner bot with the same name in the past. Thankfully he/she was banned. Why do you care Diarmuid?

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    Mute were jammin
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    Nov 14th 2017, 9:38 PM

    Hi everyone,

    Please ignore the clone account above. As you can see from the ’5Y’ (5 year contributor) symbol under my name, this is the original.

    I will be reporting the above account in the morning.

    Best wishes

    WJ

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    Mute For Connolly
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    Nov 14th 2017, 9:48 PM

    @We’re Jammin’: looks like one of the guilty shinner bots is back ^

    Any idea how a different photo and proper grammar on a Bob Marley song is a clone?

    PMSL!

    16
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    Mute Jane
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    Nov 14th 2017, 9:49 PM

    @were jammin: so you have we’re jamming, For Connolly, the Risen and Francis McCarthy? How do you keep up?

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    Mute Jane
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    Nov 14th 2017, 9:49 PM

    @Jane: sorry were jammin

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    Mute Dermo Adams
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    Nov 14th 2017, 9:52 PM

    @were jammin: It really is disrespectful to contributors who just want to comment and discuss the actual article above.

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    Mute were jammin
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    Nov 14th 2017, 9:53 PM

    @Jane: You’re fine Jane. It’s easy to get mixed up with the abuses of posting privileges that are happening around these parts all too often.

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    Mute For Connolly
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    Nov 14th 2017, 9:54 PM

    @Jane: me thinks the “Risen” was banned.

    Pfizer took an action for copyright infringement : )

    9
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    Mute For Connolly
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    Nov 14th 2017, 10:29 PM

    ah I get it now – Jammin’s “Risen” was banned so he set up clone accounts to troll Diarmuid, but is offended by supposed clone accounts

    trying to be a bully on an article about shinner bullying : )

    confused little shinner : )

    14
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    Mute Jane
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    Nov 14th 2017, 10:39 PM

    @For Connolly: when you see ‘good lad’ you’ll know it’s him

    7
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    Mute For Connolly
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    Nov 14th 2017, 10:52 PM

    @Diarmuid: a clone account angry about clone accounts PMSL : )

    Silly little shinner : )

    Good lad : )

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    Mute Unconvertible Rebel
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    Nov 14th 2017, 10:08 PM

    Somebody really needs to put some sort of filter on this site to prevent children from posting.

    15
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    Mute James Mc Loughlin
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    Nov 14th 2017, 9:12 PM

    No bullying in Sinn Fein If this is all you have to speak on you are overpaid for doing nothing but making a fool of yourself

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    Mute Jimmy Corcoran
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    Nov 14th 2017, 11:13 PM

    The words “Deflection and Distraction” comes to mind … Also the expression “Titanium Bulletproof Necks” also comes to mind with any reps from Gerry Adams party accusing others of Bullying or Intimidation/Harassment … Concentrate on sorting out their own house first, before trying to Deflect peoples attention towards other peoples houses …

    11
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    Mute Anthony Gallagher
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    Nov 14th 2017, 10:08 PM

    People in glasshouses should not fire stones ,i am against all forms of bullying ,be it political ,social or economic .

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    Mute Minom Pnom
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    Nov 14th 2017, 9:16 PM

    he’s a looker.

    11
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    Mute marg fitzgerald
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    Nov 15th 2017, 3:26 AM

    You have to wonder about people who attack Sinn Féin (no I am not a member), rather than address the serious issue Deputy Tobín aided. They seem to be like the judges who give suspended or lenient sentences to men who beat and brutalise women….. a very disturbing mindset

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    Mute Kieran Magennis
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    Nov 15th 2017, 1:32 AM

    Why is an intelligent and talented man like Peadar focusing on such relatively trivial nonsense?

    Sinn Fein need to get off the hard left Utopian bandwagon and become more pragmatic and inclusive….

    3
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    Mute Grace OM
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    Nov 15th 2017, 7:03 AM

    There are similar issues of abuse of power in other state-funded bodies, such as within the health service. I find this very disappointing in this day and age. You’d think we’d have learned from all of the past cover-ups in this country.

    2
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