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Starting Therapy: A Gentle Guide for anyone feeling Unsure

Paige Wilson — Thu, 28 Aug 2025 14:46:50 +0000

“The privilege of a lifetime is to become who you truly are.” — C.G. Jung

Starting therapy can feel daunting. I often tell clients that the first step is the hardest, and even reading this blog is a step in the right direction. Here we’ll explore common worries that arise when starting therapy, and name some of the stumbling blocks and teething issues that many people encounter early on in their therapeutic journey.

But first, let’s unpack a question that seems simple, but often isn’t:

1). What is therapy?

If you asked 100 therapists to define therapy, you’d likely get 100 different answers. Just as no two clients are the same, every therapist brings their own perspective to the work. I’m a relational integrative therapist, which means I believe the relationship between client and therapist is the vehicle for acceptance and change.

I draw on a range of approaches, from psychoanalysis to cognitive behavioural therapy (CBT), and adapt each session to the individual I’m working with. But at its core, therapy is a safe, confidential space where you feel heard and supported. It’s a space where you can explore, understand, and make meaningful changes to your thoughts, feelings, and behaviours.

You don’t have to be in crisis to start therapy. Many people begin because something just feels ‘off’ or stuck. Therapy isn’t just for emergencies; it’s for anyone, at any point in life.

2). What are the limitations of therapy?

It’s important to have realistic expectations when beginning therapy. Sometimes, people hope therapy will offer quick fixes, advice, or solutions; but that’s not how it works.

Therapists aren’t here to tell you what to do, and we won’t give prescriptive advice. Therapy is a collaborative process, and change takes time. A few sessions won’t solve everything, and any therapist who claims they can fix you instantly probably isn’t working ethically.

Therapists also work within strict ethical frameworks. If your therapist frequently cancels, overshares about their own life, or seems distracted during sessions, those may be signs of blurred boundaries. You deserve to feel respected and held in the work.

Therapists don’t have all the answers, and one of my favourite quotes on this comes from Gestalt therapist Fritz Perls: “If I had the answer, I would give it to you. But I don’t have the answer, and you don’t either. That’s why we’re here together.”

3). Finding the right therapist for you.

The relationship between therapist and client is one of the most important predictors of therapeutic success and so it’s vital to find someone you feel comfortable with.

Start by thinking about the kinds of people you tend to feel most at ease with. Do you find it easier to talk to men or women? Do you connect more with people close to your age, or do you open up more with those who are older or younger?

Much like any relationship, when you find the right therapist, there’s often a sense of ‘clicking.’ That said, it might take a few tries before if feels like the right fit, and that’s perfectly normal. Whenever I meet with a new client, I encourage them to reflect not just on what we talked about, but how they felt in the room with me.

You don’t need to feel totally vulnerable right away, but if something feels persistently ‘off,’ it’s okay to explore other options. There are many types of therapy and therapists out there, and you deserve to find someone who fits.

4). I’ve found a therapist I am comfortable with. Now what?

You’ve done something courageous: you reached out for help and found someone you’re comfortable with. Now it’s time for the first session.

This can feel strange. After all, how often do we sit in a room with someone we don’t know and speak openly about our deepest vulnerabilities, especially while they say little about themselves in return?

The first couple of sessions are usually exploratory. Your therapist may ask about your upbringing, key relationships, or life experiences. Even if you’ve come with a specific issue like social anxiety, they’ll want to get to know the whole picture of you, not just the problem.

You don’t need to arrive with a list. Just show up, as you are. Your therapist will meet you there.

5). Remember, it’s your therapy session.

Therapy works best when you feel safe. If your therapist asks something you’re not ready to answer, it’s okay to say so. There’s no pressure to share everything all at once.

Some topics can feel too raw, especially early on. Until a foundation of trust is built, you might want to take things slowly, and that’s not just okay, it’s healthy. If you feel overwhelmed, let your therapist know. They’ll respect your boundaries and adjust the pace accordingly.

6). Dealing with the emotional aftermath.

Many people feel an emotional ‘hangover’ after their first few sessions. Sometimes, talking about difficult relationships or long-buried emotions can feel like a betrayal, particularly if you’re not used to being this open.

That’s a common and very human response. Therapy is confidential, and the more you can bring of yourself, the more you’re likely to get from it.

If you leave a session feeling especially raw or unsettled, let your therapist know. These reactions are rich with meaning and can offer important insight into your process. Therapy often stirs things up before they settle. You may even catch yourself wondering, “Why did I sign up for this?”

Know that you’re not alone, and most people (including your therapist!) have probably felt that way at some point.

Final thoughts

Every qualified therapist in the UK has gone through personal therapy during their training. We’ve sat in the exact position you’re in now; uncertain, vulnerable, maybe even a little resistant. We know how brave it is to start.

If you’ve made it to the end of this blog, well done! You’ve already taken a meaningful step towards prioritising your wellbeing.

If you still have questions, we’re here to help. Our team at TRC is always happy to talk through any concerns you might have about starting therapy.

When it comes to therapy, you have nothing to lose and everything to gain.

Whenever you’re ready, we’ll be here.

References:

Jung, C.G., 1958. The Undiscovered Self. London: Routledge.

Perls, F.S., Hefferline, R.F. and Goodman, P., 1951. Gestalt Therapy: Excitement and Growth in the Human Personality. New York: Julian Press.

Author: Paige Wilson

Psychotherapist

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Boredom & Mental Health: Why Unstructured Time is Both Good & Challenging

Valentina Sartore — Mon, 28 Jul 2025 14:12:41 +0000

It is safe to say that our lives have become very structured, from calendars and routines being filled quickly with work, school or life demands, to ‘downtime’ being scheduled and feeling like another chore. We often force ourselves to constantly be productive, and are encouraged to turn hobbies into money-making activities. We also tolerate silence and boredom less – filling gaps with music, podcasts, scrolling on social media, to the point where we are constantly multi-tasking, placing extra demands on our brains. In short, it seems that we might be struggling to tolerate boredom.

Boredom is often viewed as an unpleasant state of being. Some research supports an impact of boredom on mental health, for instance by suggesting a correlation between long-term or frequent boredom with risk-taking behaviours, substance use, and low mood (Ndetei et al., 2023). When working with young clients in particular, we often have discussions around using time mindfully, for instance planning activities they enjoy, engaging with their social circles, using meaningful distraction as a coping strategy to re-direct their attention from confronting internal experiences (unpleasant feelings, overthinking, rumination) when they become spiralling cycles.

Wanting to escape these spirals, feeling the pressure to always be productive, or finding it challenging to ‘sit in silence’, are all reasons why someone might go to great lengths to escape boredom.

However, it is worth remembering that unstructured time can be beneficial for our mental health, especially in a life that feels constantly busy and often overwhelmingly demanding.

Firstly, unstructured time that is free of demands or to-do lists disguised as self-care, is a crucial time for our brains and bodies to rest. When we are constantly multitasking and scheduling things and activities to the minute, downtime becomes another time in which we feel the pressure to be productive or to always be “doing”.

Unstructured time can be especially important for neurodivergent individuals who might find it extra difficult to manage busy and structured day-to-day lives. Having some time each day that is truly free of demands, even subtle ones, can be deeply regulating. Without the pressure to “perform” or meet expectations, they may find more space to follow their own rhythms, tune in to what they need, and engage with the world in ways that feel natural and safe. This kind of demand-free time isn’t lazy or unproductive – it’s a vital form of decompression.

Research from the Covid-19 pandemic in particular, also supports a positive role of boredom in encouraging people to engage their creativity, seek new activities and explore new ideas and perspectives.

Furthermore, reframing our beliefs about boredom might impact how it is experienced; specifically, a recent study (Tam et al., 2022) explored the effect of boredom beliefs on the boredom-mental wellbeing link in young people and found that those who most severely disliked the feeling of boredom, actually experienced it more frequently and intensely, with a stronger association to poorer mental wellbeing. On the other hand, those who relatively accepted and normalised boredom, reported better mental wellbeing.

It is also worth noting that we often talk about avoidance as a coping strategy that, whilst helpful in the short-term to deal with difficult feelings and thoughts, it is actually quite detrimental in the long-term as it doesn’t allow us to process these experiences. Sometimes, boredom can allow us to sit with these difficult feelings, so we can learn to tolerate them and build up resilience to handle discomfort – a key skill for better mental health and wellbeing.

Overall, it is worth keeping in mind that boredom is not all good or all bad, and whilst consistently feeling bored might be a sign that something in the way we experience life might need to be changed, boredom can also be reframed as a positive, helpful state of being that allows us to rest, recharge, or engage with something different than our usual day-to-day.

Author: Valentina Sartore

Psychotherapist

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How to Cope When Your Therapist Goes on Holiday

Magdalena García — Tue, 15 Jul 2025 15:50:49 +0000

It’s completely normal and valid to feel upset, angry or sad when your therapist goes on holiday. It makes sense to feel a sense of loss when our weekly therapy sessions are paused for a couple of weeks (or more!).

The therapeutic relationship is incredibly special and significant—it helps us understand ourselves, make changes in our lives, identify how we feel and react, and explore how we relate to the world, others, and ourselves. So of course, separation can be difficult.

But this uncomfortable feeling isn’t all bad—it means that change is already happening!

So, how do we cope when our therapist goes on holiday?

Talk about it before they leave

Therapists usually let clients know weeks in advance when they’re taking annual leave. This gives you time to process, and it can become a great opportunity to talk openly about how the break makes you feel.

It might feel awkward at first to admit that separation is difficult, but therapists understand how hard absences can be. You can work together to prepare in advance.

Do a self-care activity during your usual therapy time

Set aside your regular therapy slot and use that time intentionally. Take yourself to a cosy café and journal, or simply sit with your thoughts. Be kinder and gentler with yourself during this period.

You could also try something new or soothing: go to a spa, take a walk, try a fitness class, or get lost in a good book.

Make a plan with your therapist

If you know you’ll struggle during their time away, ask your therapist to help you create a coping plan. List some healthy strategies you can use to ground or distract yourself when the discomfort feels like too much.

You might lean into immersive activities—binge your favourite TV show, paint or draw, cook something delicious, play video games, or get absorbed in a novel or comic.

If you are really struggling, you might also need to discuss who you can reach out to and how. That could be an emergency contact, A&E, or a crisis helpline.

Borrow an object from your therapist’s room (with their permission!)

Sometimes, a transitional object can provide comfort during a distressing absence.

That might be a toy from their sand tray, a small candle, or even a book from their shelf—something symbolic and meaningful to you.

I sometimes let my clients borrow one of my bracelets, for example. When I return, they give it back, and we talk about the comfort it brought them—and how they can continue to carry that feeling forward.

Just rest

As distressing as it can feel when your therapist goes on holiday, sometimes this is the moment when things are quietly settling inside you.

Therapy and change take time to consolidate. These breaks can help things become clearer and offer space for growth and healing.

Reach out—and practise self-compassion

If therapy is your main emotional outlet, it’s especially important to stay connected to people who make you feel safe and understood. Reach out to a friend, join a supportive online space, or even just send a message to someone you trust.

At the same time, speak to yourself with kindness. This is a time to soften, not self-criticise. Remind yourself: it’s okay to miss therapy, it’s okay to feel wobbly, and you’re doing the best you can.

Reflect on your therapy journey so far

A break from sessions can be a powerful time to reflect on how far you’ve come. Revisit past journal entries, therapy notes, or moments of insight. You might be surprised at the progress you’ve made.

You could also write a letter to your therapist—even if you don’t send it. This can help you process your feelings and keep the connection alive internally, reminding you that the work continues, even in their absence.

(Maybe, later, you can read it to them in one of your sessions!)

And some final thoughts:

It’s okay to feel upset when your therapist goes on holiday. But therapy will still be there when they return—and you can keep healing and growing, one step at a time.

Author: Magdalena García

Clinical Psychologist and Psychotherapist

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Online Friendships vs. Real-Life Connections: Finding Balance in a Digital World

Sarah Childs — Fri, 20 Jun 2025 13:46:38 +0000

It’s never been easier to connect with others in the digital world and many of us are forming and maintaining friendships online. These connections can be meaningful and supportive, especially when we find people with similar interests or values, and it can help us to feel connected in a busy world where people are constantly on the move.

At the same time, the rise of online interactions brings new challenges. It can blur the lines between genuine connection and passive scrolling, or between feeling socially engaged and actually being emotionally fulfilled. We often hear people describe feeling more connected than ever, yet lonelier underneath the surface.

It’s important to pause and consider the impact when our relationships exist primarily through screens. Real-life connections offer something that’s hard to replicate digitally, such as the subtle non-verbal cues, the warmth of presence and the spontaneity of shared experiences. These moments build deeper emotional attunement and, over time, a stronger sense of trust and belonging.

So how do we find balance?

It’s not about choosing one or the other but being intentional. You might ask yourself “Do my online friendships energise me, or do they drain me?” “Do I make space for face-to-face moments that ground me in the present?” Consider setting gentle boundaries with screen time and prioritising in-person interactions when possible, even if it’s just a short walk with a friend or a coffee with a colleague.

In therapy, we often explore the quality of connection, not just the quantity. So take time to reflect on how your relationships, both online and offline, are serving you. The goal is balance and that starts with awareness.

Author: Dr Sarah Childs

Clinical Psychologist

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Eating Disorder Awareness: Understanding, Compassion, and Support

Georgia Mancroft — Wed, 26 Feb 2025 17:53:40 +0000

Eating disorders affect millions of people worldwide, yet they are often misunderstood and stigmatized. In honor of Eating Disorder Awareness, it’s important to take a moment to reflect on the complexities of these mental health conditions and the profound impact they have on individuals and their loved ones.

What Are Eating Disorders?

Eating disorders are serious mental health conditions that involve persistent disturbances in eating behaviour, often driven by a preoccupation with body image, weight, and control.

It can be tempting to oversimplify eating disorders to only be able body weight and shape. This is not always true. Eating disorders can also be understood as creative psychological coping strategies that someone learns as a mean of survival, or as a means to cope with challenging events, thoughts, and feelings.

Eating disorders include anorexia nervosa, bulimia nervosa, and binge eating disorder, but there are many others as well. These disorders can affect anyone, regardless of age, gender, ethnicity, race, or socio-economic background. It’s also important to remember that disordered eating doesn’t have “a look” and can occur across a range of body types and across the weight spectrum.

The Hidden Struggles

While eating disorders may be outwardly associated with weight, the root causes are far deeper. They often stem from a combination of biological, psychological, and sociocultural factors, including trauma, low self-esteem, anxiety, and numerous societal pressures. The below illustration of the ‘Eating Disorder Iceberg’ created by Dr Juliet Young (or the @creative.clinical.psychologist https://www.instagram.com/creative.clinical.psychologist/) is a brilliant representation of how we might understand the what drives eating disorders;

Raising Awareness & Breaking the Stigma

Raising awareness about eating disorders is crucial in breaking the stigma that surrounds them. Too often, individuals suffering in silence fear judgment or shame. It’s important to understand that eating disorders are not a choice—they are mental health and medical conditions that require support, understanding, and professional care. These conditions can be life-threatening, affecting both physical and mental well-being. If you or someone you know is struggling, reaching out for help is a sign of courage, not weakness.

How You Can Help

Listen without judgment: If someone confides in you about their struggles, offer support and empathy. Avoid making comments about appearance or weight. Just listening can be incredibly powerful.
Educate yourself: Understanding the complexities of eating disorders can help reduce misconceptions and promote compassionate care.
Encourage treatment: If you suspect someone is struggling with an eating disorder, encourage them to seek professional help. Recovery is possible, and early intervention can make a significant difference.

By continuing to raise awareness, provide support, and promote a culture of curiosity, kindness, and self-compassion, we can help those with eating disorders feel seen, understood, and supported in their journey toward recovery.

Author: Georgia Mancroft

Psychotherapist

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Grounding Techniques for Depersonalisation and Derealisation

Magdalena García — Thu, 13 Feb 2025 15:03:49 +0000

Experiencing depersonalisation or derealisation can feel unsettling, but grounding techniques can help bring you back to the present moment. These strategies can reconnect you with your environment and body, helping to ease feelings of detachment.

Focus on Your Breathing

Regulating your breathing can calm your nervous system and reduce the fight-or-flight response that often triggers dissociation.

Breathe in for four seconds
Hold for four seconds
Exhale for six seconds
Repeat as needed

You can also try repeating a calming word like “safe” with each breath.

Engage with Your Senses

Connecting with tangible sensations can help ground you in the present. Try the following:

Touch objects with interesting textures, such as a soft blanket or smooth stone.
Hold an ice cube or splash cold water on your face.
Wrap yourself in a blanket and focus on how it feels against your skin.
Smell something strong or familiar, like essential oils, coffee, or a scented candle.

Listen to Sounds Around You

Tuning into sounds can help shift your focus away from dissociative feelings.

Identify different sounds around you.
Listen to calming music, hum, or sing along.
Tap your fingers on a surface to create a rhythmic sound.

Extra Tip: Create a playlist of your favorite songs and keep it easily accessible. When symptoms arise, listening to music can provide comfort and grounding.

Notice Physical Sensations

Bringing attention to bodily sensations can help anchor you in reality.

Walk barefoot and focus on how the ground feels beneath your feet.
Light a candle and focus on its scent and warmth.
Submerge your hands or face in a bowl of cool water.

Extra Tip: Keep a small sensory kit with items of various textures and scents, like a blanket, stones, or essential oils.

Reconnect with Your Body

Simple physical movements can help you regain a sense of presence:

Clap your hands or blink rapidly.
Clench and release your fists.
Press your hands against a wall.
Stomp your feet to feel the ground beneath you.

Use the Five Senses Technique

Ground yourself by identifying:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Connect with Someone You Trust

Talking to a supportive person can help bring you back to reality.

Why does this help? Dissociation can make you feel disconnected from yourself and others. Speaking with someone empathetic can provide reassurance and reinforce a sense of connection.

Take Care of Your Well-Being

Prioritizing overall well-being can help manage stress and reduce episodes of depersonalisation and derealisation.

Sleep well: Restorative sleep helps you cope with stress and emotions.
Eat regularly: Balanced nutrition supports brain function and emotional stability.
Exercise: Activities like walking, yoga, or going to the gym can reduce cortisol levels, helping to alleviate stress and burnout.

Why does this help? Physical activity, especially aerobic exercise, has been shown to lower stress hormones and improve mood, reducing feelings of dissociation over time.

Depersonalisation and derealisation can be distressing, but these grounding techniques—alongside professional support, therapy, and a strong support system—can help you feel more connected to yourself and your surroundings. Be patient with yourself, and remember that these feelings will pass.

Author: Magdalena García

Clinical Psychologist & Integrative Psychotherapist

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Navigating grief during the Christmas period

Sarah Childs — Thu, 05 Dec 2024 15:22:33 +0000

During my time working with bereavement, I saw how many different, and often conflicting, emotions the Christmas period brought up for my clients. As with grief in general, the most important thing to keep in mind is that feeling all of these emotions is completely normal and ok. Bereavement can already be an incredibly challenging and confusing thing to go through during the rest of the year and, with so much focus on spending time with loved ones and being joyful, it can be particularly difficult at Christmas. You might feel this if you have experienced a recent bereavement, but it can equally be the case if your bereavement happened many years ago. Even when we might have started to come to terms with our loss in our daily lives, anniversaries and holidays such as Christmas can bring emotions to the surface more powerfully.

There are no rules

Know that it is ok if you feel fine, if you have moments of joy, if you just feel really sad and everything in between. There are no rules for how we should grieve and sometimes we don’t know how we will feel from one moment to the next. There can be so much shame attached to how we feel or what we need in a given moment e.g., sometimes you might just want to take your mind off your grief and talk to a friend about something else, but this could bring up feelings of guilt. At other times you might need to talk about how you feel but struggle to communicate this for fear of upsetting others. Both of these needs are part of something called the dual process model of grief, where sometimes we need to focus on processing the feelings of loss and at other times we want to focus on things that distract us and give us moments of relief from this. These are both important processes and it is completely ok, and in fact important, to acknowledge these needs and ask for them in a given moment. Also, remember that sometimes expectations of how others should grieve can lead to tension, so it is important to consider that others might grieve differently than you and to try and respect each other’s needs.

Plan ahead how you would like to spend this time

Some people who are grieving might choose not to celebrate Christmas and may wish to spend this time doing something else, for example, visiting a country that doesn’t celebrate Christmas or staying at home but choosing to focus on other things e.g., working on personal projects, clearing out your room/home, going on a hike etc. For others, sticking with traditions might be what feels best, and it can be comforting to think of ways to honour those who are not with us physically e.g., playing their favourite song, cooking a Christmas dish they loved, sharing memories or getting them a gift. Again, there are no rules, and it is about finding what feels right for you. However, it is also ok if you don’t know what that is. Where there might be people in the family who want different things, try to find a way to hear each other and come to a compromise. If this isn’t possible, you might find small ways that you can do things to support yourself and your needs that do feel doable. Here are some ideas:

Find ways you can escape for a moment e.g., watching a movie or reading a book that has nothing to do with Christmas and can transport you somewhere else
Getting out for a walk on your own or with someone who you feel safe with and who supports you
Speaking to a friend who can help you with either part of the dual processs
You might choose to visit the grave of the person you have lost or a place that was special to them
Speaking to the person you have lost internally or out loud, writing a letter to them to help you process your feelings, listening to a song that reminds you of them

Try not to compare yourself

It can be difficult not to compare with how other people are spending Christmas when you are grieving and missing someone. Try to limit time on social media so that you are not constantly reminded of what others are doing or about past Christmases. Again, it is personal and there are no rules e.g., you might find it comforting to stay connected with your friends. However, it is also ok to switch off and let people know you will be taking some time away from your phone over the Christmas period. You might also avoid Christmas films and Christmas TV to limit how much you are exposed to it. It can be helpful to find other ways to spend your time and to think of things that take your full concentration e.g., arts and crafts, knitting, baking, reading.

Self-care

For many of us the Christmas period brings a change of routine, with time off work and fewer hours of daylight. It is important to continue to look after yourself during this time by eating regularly and trying to maintain a sleep routine. Finding ways to move your body e.g., walking or stretching and connecting with people who make you feel good can also help. It can be the first time that many of us slow down from the demands of school, work or other commitments, so it is also ok to take time to rest, wrap yourself in a blanket and make yourself a cup of hot chocolate. Be kind to yourself and give yourself permission to recharge if that is what feels needed. It can also be helpful to remind yourself that the Christmas period will end if it is feeling hard. Another part of self-care is talking to someone if you feel you need extra support – this might be a friend of family member who you can trust or you can call the Cruse National Helpline on 08088081677 (Monday-Friday (9:30am-3pm).

Tonkin’s model of grief

Remind yourself of Tonkin’s model of grief. When we first lose someone we love, the grief can feel overwhelming, engulfing every aspect of our lives. It can be hard to imagine a time when it won’t feel this way. Tonkin suggested that instead of grief diminishing or disappearing with time, its size stays the same, but our lives grow around around it. Gradually, the grief occupies less space in the broader context of our lives.

The person we lost, the bond we shared, and the pain of their absence stay with us, held in our hearts. At times, this pain may feel sharper or more vivid, perhaps when revisiting places filled with shared memories or at Christmas time, bringing those emotions rushing back. However, as time passes, our life grows around the grief as we begin to make space for new experiences and opportunities. This helps us to find meaning in life again, making those difficult moments easier to navigate and allowing us to embrace the possibility of new beginnings. As this happens it may become easier to remember the happy memories and times spent together during times like Christmas.

Author: Sarah Childs

Psychotherapist MBPsS, MSc, BA (Hons), (Reg MBACP)

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Tips to take care of your mental well-being during the holidays

Magdalena García — Thu, 15 Dec 2022 13:04:41 +0000

Christmas can be a lovely time, with loving memories and family gatherings. However, it can also be tough and challenging.

Here are some simple yet helpful tips on coping with the stress of the holiday season. Some of these tips may not be relevant to you, and that’s ok. Try different things and figure out what works best for you.

Take time to recharge. We often forget that our social and emotional batteries can feel depleted after (and during) the holidays. It’s essential to give ourselves time to rest and reset in whichever way we need.

For some people, it’s about having coffee with a friend or going on long walks; for others, it’s about being by themselves with a cup of tea and a good book.

And if you’re worried about being productive, remember: taking time to recharge is productive too!

Start a daily gratitude list. List a minimum of five things that you are grateful for or happy about in your life. Challenging our minds to focus on the positives, even if it’s just for a minute, can help us change our mindset and change the course we may be on. You focus on the present and leave the future and the past alone for a few minutes.

You can start small (be thankful for today’s coffee) or something more significant (your health and your family).

So ask yourself this question: what are five things to be grateful for today?

Be around people that make you feel safe. If you’re struggling with loneliness during the holidays, plan ahead and organise a coffee date or something else with a person you value and feel safe with. If, on the other hand, you’re struggling to deal with triggering family members, plan a meeting or a call with someone you feel safe to talk about your struggles.

If you can (and want to), find a time to meet or talk to a friend or someone you value.

Say no. Setting boundaries is crucial for our mental well-being, especially during the holidays. It can bring a sense of safety and comfort if we’re struggling. Some boundaries may work, while others may not, and that’s ok. Maintaining as many as possible is enough sometimes. Some people may not understand and disagree with them, but that doesn’t mean they shouldn’t respect them.

However, if you can’t avoid a difficult situation, try to plan something for yourself afterwards to help reduce stress or discomfort.

Avoid comparisons. If you go on social media, avoid comparing your holiday experience with your friends or people you follow. Remember that people share the best versions and bits of their life. They do not reflect real life or even how your life should be.

We are all different, and that’s the beauty of it. If you need to, limit your exposure to social media or TV and focus on the moment, family time, or any other social events you have going on.

And as we all know: social media is not reality, and we only see the curated version of everyone.

Move your body in some way. Try to go on a walk around the park (or around the block), a morning stretch or a dancing session with your family. A change of scenery may be necessary when we have to deal with many social events, and going on a winter walk can be a good way to get some fresh air.

Maybe add a cosy playlist, an exciting audiobook or podcast, or invite a close friend to join you if you don’t want to be alone.

Talk to someone if you need to. Ask for help, call a friend or meet with someone you trust if you’re feeling overwhelmed or worried about Christmas or New Year. Let people you trust know you’re struggling and tell them what you need, as it can help to talk to someone about how you’re feeling. Even telling people what questions or topics you’d rather avoid and not discuss.

Don’t be afraid to reach out to someone if you need to, and don’t forget that you don’t have to justify yourself to others.

Be kind to yourself. Try not to put yourself under too much pressure, and remember to put yourself first. Accept who you are, and don’t try to become someone else to please others. Moreover, sometimes kindness comes in different forms. For example, getting enough sleep during the holidays is a form of self-care.

Be gentle and patient with yourself and prioritise what you need.

The post Tips to take care of your mental well-being during the holidays appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

Raising a child with ADHD (podcast)

Sol Matossian — Tue, 06 Dec 2022 10:36:46 +0000

TRC Psychotherapist Sol Matossian joined Sheer Luxe’s Founder Georgie Coleridge Cole and Stephanie Farrario to talk about raising children with ADHD.

Topics include: what symptoms to look out for, at what age should you get a diagnosis, what support your child can get and how you can help at home.

Please click here to watch: podcast link

The post Raising a child with ADHD (podcast) appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

How do we best support school-aged children with their mental health? (Webinar)

Robert Batt — Wed, 07 Apr 2021 17:24:45 +0000

Robert was invited to speak to parents at Keystone Tutors on supporting children with their mental health.

Topics include: what issues and needs children are facing, schools, how children should be encouraged to understand their mental health, what parents can do to promote wellbeing and what to do if your child is struggling.

Please click here to watch: webinar link

The post How do we best support school-aged children with their mental health? (Webinar) appeared first on TRC | London | Midlands | Edinburgh | Riyadh.