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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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Finding the Next Steps: What If My Exam Results Weren’t What I Expected?

Sarah Childs — Mon, 11 Aug 2025 16:38:13 +0000

When you open your exam results, whether GCSEs or A-Levels, there’s often a sense of expectation hanging in the air. You might have pictured a particular number, a letter, a plan unfolding. And when the reality doesn’t match what you imagined, it can feel disorienting, disappointing, and even frightening.

As a counselling psychologist who works with young people, I want to say this clearly: your results do not define you. They never could. If things haven’t gone the way you hoped, this doesn’t mean you can’t accomplish your dreams – it’s just a turning point. Below are some steps to help you navigate unexpected exam results:

Allow yourself to feel whatever comes up

It’s normal to feel shock, sadness, anger, embarrassment, or a mix of emotions, when results don’t meet your expectations. Sometimes there’s also guilt or fear about disappointing others. Take a breath. None of these feelings make you weak or dramatic. They are normal and just make you human.

Try not to rush past them. Give yourself time to feel and reflect. Talk to someone you trust, whether that’s a friend, parent, teacher, or school counsellor.

What went wrong – if anything?

This isn’t about blame, but about understanding. Was it exam stress? A difficult year? A subject you never clicked with? Sometimes, unexpected results are less about effort and more about a mismatch between your strengths and the assessment format.

This is a chance to learn about yourself. Academic success is only one kind of intelligence. You might thrive in more practical, creative, or interpersonal areas, which exams often fail to capture.

Redefine what success means to you

Success isn’t linear. It’s easy to believe that a specific grade or university is the only way forward, but life doesn’t work like that. Many people take alternative routes and end up, not only where they hoped to be, but somewhere even better.

Maybe this moment is inviting you to be honest about what you actually want and not just what you thought you should want.

Explore your options

Here’s the good news: there are always options.

Didn’t get the GCSEs you needed? You can re-sit certain subjects, take alternative qualifications, or explore vocational pathways.
Didn’t get into your first-choice sixth form or college? Other schools, colleges, or apprenticeships might suit you better than you think.
A-Level results not what you needed for uni? Clearing might lead to a surprising new course, or you could take a year to work, travel, or reapply with fresh experience and perspective.

Talk to your school’s careers advisor or use trusted services like the National Careers Service or UCAS for support.

This is not who you are – it’s just something that happened

It’s easy to internalise results as a reflection of your worth. But one number or grade says nothing about your courage, creativity, kindness, or potential.

So if you’re feeling stuck, try asking: what do I value? What kind of life do I want to build? This isn’t just about a career, it’s about your wellbeing, your growth, your relationships – the bigger picture.

Reach out – don’t hold it alone

If you’re feeling overwhelmed, talking to a professional can help. Counsellors and psychologists are trained to support people through moments like this where life feels uncertain, and it’s hard to know where to go next.

It’s okay to need support. You don’t have to have all the answers. You just need space to think, feel, and take it one step at a time.

A final thought:

Your path might be different from the one you imagined but that doesn’t make it wrong. Sometimes the most meaningful journeys begin in moments of uncertainty. Trust that you’ll find your way. Remember: you are so much more than your results.

Author: Dr Sarah Childs

Chartered Counselling Psychologist

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Exam Result Worries: Coping With the Wait and What to Do Next

Magdalena García — Mon, 04 Aug 2025 09:20:39 +0000

Waiting for your A-level or GCSE results can be incredibly stressful. There’s pressure from all sides — social media, school, teachers, family — and often, from ourselves. You may have already made plans based on predicted grades, and ambitions for next year may feel like they hang in the balance.

So how do we manage the emotional ups and downs of waiting? What if results don’t turn out as expected? And how can parents and carers offer the right support?

Coping With The Wait:

1. Talk and listen

Bottling things up doesn’t help. Whether you’re a young person or someone supporting them, open, honest conversations make a huge difference.

It’s tempting to say, “Don’t worry! Everything will be fine” — but this can unintentionally dismiss how someone is really feeling. Instead, try naming the emotions: anxiety, fear of failure, uncertainty about the future. These feelings are completely normal (and expected when you’re waiting on results!).

By acknowledging them, we help ourselves and others feel seen and understood — creating space for reassurance, resilience, and self-belief.

2. Plan Healthy Distractions

When you’re waiting for something important, time can move painfully slowly. A good distraction doesn’t mean ignoring the issue — it simply gives the mind a break from overthinking.

Here are some helpful ideas:

Go for walks or explore a new area
Have a games night, film marathon or takeaway evening
Meet friends for a meal, or invite them over
Try something creative — baking, journalling, crafts
Start a new book, podcast or series

Even small changes in environment can lift your mood. Just remember: everyone copes differently. Some people need quiet, others prefer company — both are okay.

3. Prepare for different outcomes

Sometimes exams don’t go to plan — and that’s okay. It doesn’t mean you’ve failed, and it doesn’t mean your future is ruined.

Doing a bit of research ahead of results day can help reduce anxiety:

Know how and when to collect your results
Understand the process for appeals or resits
Look into alternatives: college, apprenticeships, gap years, vocational training
Reach out to a teacher, careers adviser, or UCAS for guidance

Having a Plan B doesn’t mean you’re giving up on Plan A — it means you’re prepared, whatever happens.

4. Parents and carers: reassure and be present

If you’re supporting a young person, remind them regularly that exam results do not define their worth — and they don’t define your pride in them either.

That pressure to “not let anyone down” can feel overwhelming. Reassurance from a trusted adult helps to lift that burden.

And if they’re not ready to talk? Respect that — but make sure they know you’re there when they are.

It might seem obvious, but sometimes young people really do need to hear it again: they are loved and valued for who they are, not what they achieve.

On Results Day:

1. Don’t be alone

Whether you’re feeling hopeful or nervous, it helps to have someone by your side — someone who can offer comfort, perspective, or celebration.

2. Set your own boundaries

There’s often pressure to open results in front of others or post them online. But you don’t have to share anything you’re not ready to. Take your time. It’s your news.

3. Avoid comparisons

Social media can make it feel like everyone else is doing better. But other people’s success doesn’t take away from your own.

If scrolling doesn’t help, take a break — protect your peace.

If the Results Aren’t What You Expected:

When results day finally arrives, emotions can run high. If things don’t go to plan, it’s easy to feel like everything’s falling apart. But this is where reassurance, perspective, and practical steps really help.

1. Give yourself time to process

Disappointment is completely valid. Give emotions time to settle before rushing into next steps.

Whether that’s talking, walking, crying, or just sitting quietly — honour the time needed to process.

2. Explore the options

There are always other ways forward — even if Plan A doesn’t work out:

Appeals or resits
University clearing or alternative course choices
Apprenticeships and vocational routes
Taking a gap year to reassess or gain experience

Talk to teachers, advisers, or helplines. You haven’t hit a dead end — just a different route.

3. Focus on strengths, not just grades

Results show how someone performed on specific days — not who they are. They don’t reflect your values, your growth, or your potential. They don’t define you.

Resilience, kindness, creativity, curiosity — none of those fit on a results slip.

Remind yourself (or the young person you’re supporting) of everything else that makes them unique and valuable. Help them remember their strengths, their progress, and the qualities they have that no grade can capture.

We are all more important than tha grades we achieve.

Final Thoughts:

This time of year can feel overwhelming. There’s pressure, fear and uncertainty — but also hope, growth and new beginnings.

Whether your results are what you hoped for or not, the most important thing is this:

You are not defined by grades.
You are not alone.
There is always a way forward — even if the path looks different from what you imagined.

Author: Magdalena García

Clinical Psychologist and 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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Screen Time and Mental Health: Finding the Right Balance

Paige Wilson — Thu, 26 Jun 2025 16:12:42 +0000

Screens are an unavoidable part of modern life. From schoolwork and socialising to gaming, scrolling, and streaming, a lot of our day happens on a screen. And while phones, tablets, and laptops can keep us connected and entertained, they can also take a toll on our mental wellbeing — especially when we struggle to find the off-switch.

The Mental Health Impact of Screen Time:

Screens aren’t the enemy — it’s more about how we’re using them. Certain types of screen time can support your wellbeing, while others can leave you feeling drained, disconnected, or anxious.

You might notice things like:

Mood dips after long stretches of scrolling
Sleep struggles when you’re on your phone late at night
Anxious thoughts or comparison spirals from social media
Brain fog or lack of motivation after too much passive screen use
Feeling wired, overwhelmed, or like your brain never gets to “power down”

When Screen Time Helps:

Not all screen time is bad. In fact, some of it can be beneficial for your mental health:

Connecting with friends or online communities that help you feel seen and understood
Learning new skills, ideas or perspectives
Escaping when things feel too much — watching a funny show or playing a game can offer healthy distraction
Expressing yourself through creativity, whether that’s art, writing, or posting content you enjoy

The key is to check-in with yourself regularly, and notice how different types of screen time make you feel.

Signs It Might Be Time for a Reset:

It’s not always easy to notice when screen time is affecting your mental health, but here are some red flags to watch for:

Struggling to fall asleep or waking up feeling unrefreshed
Feeling low or irritable after time online
Losing interest in offline activities you used to enjoy
Noticing your focus dwindling after short periods of time
Using screens to avoid difficult feelings — and still feeling worse afterwards

How to Find a Healthier Balance:

Small, realistic shifts can make a big difference to our screen time habits:

Set mini time-outs – Try “no phone” zones (like at meals or 30 minutes before bed)
Get outside, even briefly — a change of scene resets your brain
Use “Do Not Disturb” – Mute notifications during homework, rest, or catch-ups with friends
Curate your feed – Follow people/accounts that uplift you, not ones that drain you
Check in with your body – If your eyes hurt, back aches, or brain feels fuzzy, take a break.

Final Thoughts:

Screens aren’t going anywhere — and they don’t have to. What matters is finding a rhythm that supports your mental health, rather than chips away at it. When used with intention, screen time can help you connect, create, and unwind. But it’s also okay to take a step back, protect your headspace, and be present in the world beyond the screen.

Author: Paige Wilson

Psychotherapist

The post Screen Time and Mental Health: Finding the Right Balance appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

The Impact of Social Media on Teen Mental Health

Magdalena García — Tue, 10 Jun 2025 15:39:24 +0000

Social media and its influence on teen mental health has become an increasing concern for both parents and clinicians. It might be tempting to ignore or normalise its presence in everyday life—but research shows that, on average, teenagers in Britain spend 4.8 hours a day on social media. This includes time spent scrolling and posting on platforms such as TikTok, Instagram, and Snapchat.

The use of social media among teens is a complex issue, often described as a double-edged sword. On one hand, it allows them to connect with peers and feel less isolated. On the other hand, it can lead to harmful comparisons that leave them feeling inadequate—and ironically, even lonelier.

The Mental Health Effects of Social Media:

Anxiety and depression. Adolescents already compare themselves to others—even before social media—due to the developmental stage they’re at. Viewing edited photos on Instagram or watching perfect A-level revision plans on TikTok can trigger feelings of inadequacy, anxiety, and low mood. Cyberbullying has also increased, with teens receiving anonymous messages or being excluded from group chats—further affecting their emotional wellbeing.
Sleep disruption. Late-night scrolling is a major culprit when it comes to poor sleep hygiene. Teenagers often go to bed later than they should or are woken by notifications during the night.
Low self-esteem. We’ve long known that what we see on social media isn’t always real—images and videos are edited, filtered, and curated. Still, these platforms continue to promote unrealistic standards of beauty, lifestyle, and success to young people who are in the process of developing their identity, sense of self, and self-worth.
Addiction and dopamine dependence. Social media platforms are deliberately designed to be addictive: algorithms tailor content to each user, scrolling is endless, and notification triggers are constant. Over time, teens can become mentally dependent on the validation that likes and follows provide.

Warning Signs to Look Out For:

Mood swings after scrolling
Isolation or avoiding real-life interactions
Obsession with appearance or follower count
Sleep problems

How to Set Healthy Boundaries:

Tech-Free Zones & Times – such as during dinner or at least an hour before bed.
Open Conversations, Not Control – ask questions and foster curiosity about their social media use. Engage with them and try to understand their digital world.
Limit Notifications – suggest turning off non-essential alerts to reduce distractions.
Set Time Limits Together – use screen-time apps or agree on daily usage goals. You might even offer small rewards when they stick to these goals.
Model Healthy Habits – it’s important to demonstrate a balanced relationship with technology ourselves. Make time to unplug, or talk openly about how you sometimes struggle with comparison and being online too much.

Social media is not evil or the enemy—but balance is everything. Today’s teens need encouragement to make real-world connections, develop hobbies, and be more mindful about how they spend their time and who they spend it with. These skills are just as vital as setting screen limits.

With open conversations, healthy boundaries, and a little intentionality, we can all enjoy the benefits of social media—without letting it take over our mental space or emotional wellbeing.

Author: Magdalena García

Clinical Psychologist and Psychotherapist

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How Parents Can Support Their Child’s Mental Health

Georgia Mancroft — Wed, 14 May 2025 14:08:20 +0000

Supporting a child’s mental health is essential to ensuring they grow up with the emotional resilience and coping skills needed to navigate life’s challenges. We know that parents play a pivotal role in nurturing their children’s mental well-being. We understand that this can feel like an overwhelming pressure, and that it can be easy to find moments when you begin doubt yourself and what you have put in place to support your child’s emotional wellbeing. In these times of doubt, it can be helpful to remind yourself of some the practical steps (most of which you are likely already doing!) that help your children to become emotionally robust young people.

Create a Safe and Supportive Environment

Emotional Safety: Make sure your home is a space where your child feels emotionally safe. Encourage open communication where they can express their feelings without fear of judgment.
Physical Safety: Provide a stable and nurturing home environment. This includes meeting their physical needs (food, sleep, exercise, and a consistent routine) as well as creating a safe, calm space.

Set Boundaries

Security and Stability: Boundaries create a predictable and safe environment for children, helping them feel secure and understand what is expected of them. Clearly communicate your expectations to your children.
Be Consistent: When children cross boundaries, calmly and consistently follow through with agreed-upon consequences. Take the time to listen to your child’s perspective and validate their feelings, even when they are upset about a boundary being held.

Maintain Open Lines of Communication

Active Listening: Practice active listening by giving your child your full attention, reflecting back what they say, and acknowledging their feelings.
Encourage Talking: Create opportunities for conversations by asking open-ended questions about their day or thoughts. Let them know it’s okay to talk about difficult emotions like sadness, anxiety, or fear.
Teach Social Skills: Help your child navigate social interactions by teaching them how to manage conflicts, communicate effectively, and empathize with others.

Teach Emotional Awareness and Regulation

Label Emotions: Help your child identify and label their emotions (e.g., “I feel frustrated,” or “I’m really happy”). This helps them understand and process their feelings.
Emotion Regulation Techniques: Teach simple coping mechanisms like taking deep breaths, counting to ten, or walking away from stressful situations to calm down.

Be Patient and Non-Judgmental

Don’t Rush Solutions: Sometimes children just need to be heard. Avoid immediately offering solutions unless they ask for help. Let them process their feelings and come to their own conclusions when they’re ready. Giving you child space to sit with and tolerate uncomfortable feelings whilst they do so is an important part of teaching them emotional regulation.
Teach Perseverance and Be Compassionate: Help your child to understand that struggles can take time to improve or resolve. Be patient with your child and let them know you are there to support them as they take steps to work their way through their challenges. Reinforce the idea that setbacks.

Model Healthy Coping Strategies

Regulate Your Own Emotions: Children often mimic their parents’ behaviour. Model how to handle stress, frustration, and difficult emotions in a healthy way. Use problem-solving skills and communicate calmly.
Show Healthy Outlets for Stress: Teach your child how to manage stress through activities like physical exercise, deep breathing, journaling, or creative outlets like drawing or music.

Promote Balance and Self-Care

Balance Between Work and Play: Ensure there’s a balance between schoolwork, extracurriculars, and downtime. Over-scheduling can lead to burnout and stress.
Encourage Positive Relationships: Support your child in developing strong friendships and healthy social connections. Playdates, team sports, and group activities can help them feel connected and supported.
Stay engaged: Show interest in what they’re learning, their hobbies, and what excites them.

Author: Georgia Mancroft

Psychotherapist

The post How Parents Can Support Their Child’s Mental Health appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

Supporting Neurodiverse Children Through Sensory Overload

Julia Ahrell — Mon, 28 Apr 2025 09:58:13 +0000

A guide for parents:

If you’re the parent of a neurodiverse child—whether they’re autistic, have ADHD, sensory processing disorder, or another neurodevelopmental condition—you may already be well acquainted with something called sensory overload. It can show up in everyday places like grocery stores, family gatherings, or even during what seems like a calm day at home.

What Is Sensory Overload?

Sensory overload happens when one or more of the body’s senses is overwhelmed by too much input. Think of it like trying to listen to five radio stations at once while someone shines a torch in your eyes and sprays perfume nearby. For many neurodiverse kids, this is not just uncomfortable—it can be distressing, disorienting, or even painful.

Some common signs your child might be experiencing sensory overload include:

Covering ears or eyes
Meltdowns or shutting down
Irritability or panic
Refusing to enter certain environments (like noisy restaurants or crowded classrooms)
Sudden withdrawal or aggression

Every child is different, so it’s not always obvious—and it’s rarely something they’re doing on purpose.

Practical Steps Parents Can Take:

Here are some ways you can support your child when sensory overload is a challenge:

Create a “Safe Space” at Home

Designate a calming area where your child can retreat if things get too overwhelming. This space should be low-stimulation—soft lighting, cozy textures, perhaps noise-cancelling headphones, fidget toys, or weighted blankets. Let them know it’s always okay to take a break there.

Use Visual Schedules or Cues

For kids who struggle with transitions or uncertainty, visual schedules or picture cards can reduce anxiety. Knowing what’s coming next can help them mentally prepare and reduce overload triggers.

Noise-Cancelling Tools are Game-Changers

A good pair of noise-reducing headphones can help in noisy settings like shopping centers, school cafeterias, or busy streets. You can also try earplugs or calming music playlists.

Understand Their Triggers

Start observing patterns: Is it bright lights, crowds, loud sounds, certain clothing textures, or strong smells that cause distress? Keep a simple sensory diary to track meltdowns or shutdowns—it can help you anticipate challenges and plan ahead.

Give Them Control Where You Can

Let them choose their clothes (some textures are intolerable), the lighting in their room, or what seat they want at dinner. Little choices can give them a sense of control and reduce stress.

Don’t try and get a response from them when they are in a state of overload – instead, try “Low and Slow” Responses

When your child is overloaded, stay calm. Use a soft voice, give them space, and avoid asking too many questions. Their brain is already on high alert—gentle, minimal communication works best in that moment. Saying “I hear you,” “I see that this is hard for you,” or “I’m here when you’re ready” can be incredibly grounding.

Prep for Outings with a “Sensory Toolkit”

Pack a small bag with your child’s sensory supports: chewy necklaces, stress balls, sunglasses, headphones, or favourite comfort items. Let them help choose what goes in—it builds independence and trust.

Remember: You Don’t Have to Be Perfect

Supporting a neurodiverse child is a journey, and sensory overload is just one piece of the puzzle. Some days will be harder than others, and that’s okay. Your presence, patience, and willingness to learn alongside your child are already huge gifts.

Author: Julia Ahrell

Neurodiversity Coach

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