Self-Compassion Archives - TRC | London | Midlands | Edinburgh | Riyadh

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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Rest: The Reboot We Forget We Need

Sarah Childs — Fri, 18 Jul 2025 14:45:54 +0000

As a counselling psychologist, I’ve noticed a theme that often emerges around this time of year. By July, many of us have been running on autopilot, driven by deadlines, social obligations, and the unrelenting pace of modern life. Even when summer arrives, with its promise of longer days and warmer evenings, there’s a tendency to fill the space with more – more plans, more travel, more pressure to “make the most of it.”

How about if we approached July differently? It’s a month that, if we allow it, can teach us about the quiet, restorative power of rest.

Rest isn’t laziness. It’s not giving up. It’s a conscious act of self-care. Our minds and bodies were never designed to be in constant productivity mode. Just as nature follows cycles, we too need rhythm in our lives. Rest helps us recalibrate, process, and ultimately grow stronger.

In therapy, I often speak with clients who feel guilty when they’re not being “useful.” We explore how they have been so conditioned to measure their worth by what they produce or achieve that taking a break feels indulgent or even wrong. But what I remind them, and myself, is that rest is not a reward we have to earn. It’s a basic human need. Without it, we risk burnout, resentment, and disconnection from ourselves.

July can be an antidote to that. It’s a natural time to slow things down, and when you do you might notice that rest brings a quiet clarity. Problems that seemed overwhelming begin to feel more manageable. Creativity starts to flow again. Relationships feel easier when we’re not running on empty. In rest, we remember that we are human beings, not human doings.

So this July, I invite you to lean into rest. Not as something to “achieve,” but as something to experience. Cancel a plan if you need to. Read a book just for the joy of it. Sit in the sun with no agenda. Allow yourself to simply be.

Author: Sarah Childs

Chartered Counselling Psychologist

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Navigating Identity and Mental Health: Understanding the Connection

Paige Wilson — Tue, 01 Jul 2025 11:56:50 +0000

“Who even am I?”

It’s a big question — one that pops up regularly through the course of life, and there may be times where it feels like it’s on a constant loop in the background. Identity is about more than just labels or categories — it’s how we understand ourselves, how we relate to others, and how we find our place in the world.

But what happens when that sense of self feels confusing, fragile, or constantly shifting? There is an essential connection between identity and mental health, and here, we’ll explore that what identity really means, reminding ourselves that it’s okay not to have everything figured out, and how to begin navigating it all without getting totally overwhelmed.

What is Identity?

First, let’s break down what identity really means. Identity breaks down to the core building blocks of what makes you who you are. Essentially, it is your internal answer to the question: “Who am I?”

It might include things like:

Your gender and sexuality
Your culture, ethnicity or religion
How your brain works (neurodiversity, learning styles, mental health)
Your values, interests, passions — what really matters to you.

Certain parts of your identity are ever evolving, and exploration is key when thinking about finding our identity. However, if that exploration feels unsafe or unsupported, it can have a real impact on mental health. Feeling like you must hide parts of yourself, change to fit in, or carry shame for who you are can lead to anxiety, low

Mental Health and Identity:

Struggling with questions around our own identity can have meaningful impact on our mental health. By knowing the signs and feeling able to recognise when something feels “off”, it makes it easier to know when and how to reach out for support.

Everyone’s experience is different, but if you’re finding it hard to connect with who you are, it might show up in ways like:

Feeling disconnected from yourself or unsure what you enjoy anymore
Constantly comparing yourself to others or feeling like you don’t “measure up”
Changing how you act around different people just to fit in
Feeling low, anxious, irritable or empty without knowing exactly why
Worrying something is “wrong” with you for being different

When the World Makes It Harder:

Identity doesn’t form in a vacuum. We are always receiving messages from our environment that help shape us and our identities. These messages can come from family, school, culture, social media, and even friend groups. Sometimes, it can feel like our identity is being shaped for us, which can feel constricting and unhelpful as we try to navigate who we want to be.

You might be dealing with:

Pressure to conform or “pick a box” before you’re ready
Cultural or religious expectations that conflict with how you feel
Lack of representation – not seeing people like you in the media or around you
Discrimination or judgment, which can lead to shame or self-doubt

When those around you don’t reflect or accept who you are, it’s easy to start questioning your worth.

Tips for Exploring Your Identity Safely:

If you’re feeling curious about your identity but unsure where to start, remember, you don’t need all the answers right now. Identity can shift and evolve throughout your life. But here are some ways to gently explore and support your sense of self:

Write about it – journaling can help you process thoughts and feelings that feel tangled in your head
Engage in creative expression – music, art, fashion, or writing can give you space to express parts of yourself that don’t fit into words
Talk to someone who feels safe – a trusted adult, therapist or friend can offer perspective and validation
Find community – online spaces, support groups or clubs where people “get it” can help you feel less alone
Unfollow pressure – curate your social media to include more voices that make you feel seen, not scrutinised

Final Thoughts:

At TRC, our team of therapists are here to support you with whatever you’re carrying — whether it’s questions about identity, struggles with your mental health, or just wanting to feel a bit more you. You’re allowed to take up space exactly as you are, even if you’re still figuring that out.

Author: Paige Wilson

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.

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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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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Food and Mood – The Connection Between Nutrition and Mental Wellbeing

Jess Kasriel — Tue, 27 May 2025 10:32:04 +0000

We all know that food fuels our bodies — but what we often overlook is how much it also fuels our minds. This blog explores the powerful connection between nutrition and mental wellbeing, and how the choices we make on our plate can influence everything from our energy and focus to our mood and emotional resilience.

We’ll break down how gut health links to brain health, highlight key mood-supporting foods to add to your diet, and explore why there’s still a place for your favourite comfort foods. Because when it comes to eating well for your mind, it’s not just about cutting things out — it’s about creating a nourishing, enjoyable, and sustainable way of eating that actually feels good.

The Gut-Brain Connection

Your gut and brain are in constant conversation via the gut-brain axis — a communication system linking your digestive system to your nervous system. Your gut composition has a direct effect on your mood, focus, stress levels and even sleep.

This is largely due to the microbiome – the trillions of bacteria in your gut. A balanced microbiome supports the production of mood-regulating chemicals like serotonin, our ‘happy hormone’ (about 90% of which is made in the gut).

When the gut is out of balance you might notice more anxiety, low mood, brain fog or fatigue.

Key Foods That Support Your Mood

Let’s take a look at some of the top foods that can help lift your mood, balance your energy, and support your mental clarity:

Oily fish (like salmon, sardines, mackerel) – packed with brain-loving omega-3s, which are known to reduce inflammation and support emotional balance.
Leafy greens (spinach, kale, rocket) – rich in magnesium and folate, which help calm the nervous system and support happy brain chemistry.
Berries – high in antioxidants that protect the brain from stress and inflammation.
Nuts and seeds (especially walnuts, pumpkin and flaxseeds) – a great source of healthy fats, protein and fibre to keep blood sugar and mood stable.
Eggs – a brilliant all-rounder with protein, B vitamins and choline to support focus and mental clarity.
Fermented foods (like kefir, natural yogurt, sauerkraut, kimchi) – help feed your gut microbiome, which plays a huge role in regulating mood.
Dark chocolate (70% or higher) – in moderation, it can boost feel-good endorphins and give your brain a little serotonin nudge.
Wholegrains (oats, brown rice, quinoa) – provide slow-release energy and help prevent those mid-afternoon slumps that can make you feel irritable or tired.

What to Watch Out For

Certain foods and habits can mess with your mood too:

Ultra-processed foods – often high in sugar, trans fats, and additives that can fuel inflammation and dysregulate blood sugar.
Caffeine overload – too much can cause anxiety, sleep issues, and energy crashes.
Skipping meals – can lead to low blood sugar, which may trigger irritability, low energy, and poor focus.

Real-Life Tips for Food + Mood

Don’t skip meals – aim for regular, balanced meals with a mix of protein, healthy fats, and fibre.
Stay hydrated – even mild dehydration can affect your mood and concentration.
Eat the rainbow – Plant diversity feeds the gut and supports brain health.
Limit the sugar rollercoaster – swap sugary snacks for nuts, fruit with nut butter, or hummus and veggies.
Consider probiotics or fermented foods – think kefir, live yogurt, kimchi or sauerkraut to support gut health.

Don’t Forget Pleasure Foods – They Matter Too

While nutrient-rich foods do wonders for your mood and mental clarity, it’s also important to make space for pleasure foods – the ones you love purely because they taste good and bring joy. Whether that’s a slice of cake, a pizza night with friends, or your favourite ice cream, enjoying these foods without guilt is a key part of a healthy, balanced relationship with food. Restriction can actually increase anxiety and obsession around eating, so allowing pleasure and satisfaction into your diet helps with emotional wellbeing and sustainability. Food is nourishment, yes – but it’s also comfort, celebration and connection.

Final Thoughts

Supporting your mental health doesn’t just mean therapy or medication – sometimes it starts with what’s on your plate. If you’ve been feeling low, anxious, foggy, or just not quite yourself, your nutrition might be playing a role.

Want to explore your food-mood connection in more detail? At TRC, our team of nutritional therapists are here to support you with practical, personalised guidance to help you feel your best.

Author: Jess Kasriel

Nutritional Therapist

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Creative Outlets for Young Minds: How Art, Music, and Movement Support Mental Health

Annika Ancverina — Thu, 22 May 2025 14:34:36 +0000

In today’s fast paced, screen saturated world, nurturing the mental wellbeing of young minds is more crucial than ever. While therapy, mindfulness, and medication have their place, creative expression through art, music, and movement provides a powerful, natural outlet for emotional balance, personal growth and healing. These forms of expression don’t just entertain us, they transform.

The Power of Artistic Expression

Art offers a sanctuary for to process emotions that words often fail to express. Whether it’s painting, drawing, sculpting, or collage-making, visual art acts as a mirror to one’s inner world. For young people, especially those facing anxiety, depression or trauma, creating art can provide a safe, empowering way to regain a sense of control and identity.

Art therapy is even being integrated into clinical settings to help young patients manage emotional distress, enhance self-esteem and encourage communication. The creative process itself – choosing colours, working with textures, and forming images taps into sensory awareness, calming the nervous system and promoting mindfulness.

Music as Medicine

Music is not just background noise – it is a healing force. Scientific studies have shown that certain musical frequencies can influence our physiology, slowing the heart rate, lowering blood pressure and reducing cortisol levels. For example, classical music like Bach’s “Air on the G String” or Haydn’s “Cello Concerto in C” have been used in medical environments to assist with recovery from surgeries, reduce anxiety in ICU patients and even help those managing chronic conditions such as cancer, stroke and arthritis.

The human body has a natural response to rhythm. Chanting, humming, and singing activate deep vibrations that resonate through our bones and tissues, bypassing the brain’s analytical centres to reach areas tied to emotion and memory. This explains why music can bring up forgotten feelings or spark spontaneous movement, especially in individuals with neurological disorders like Parkinson’s or Alzheimer’s.

Listening to certain natural sounds- like rainfall, ocean waves, wind through trees, has been shown to calm the nervous system in a way comparable to taking a mild anti-anxiety medication. Music can significantly reduce the need for painkillers or sedatives and support emotional regulation in children with autism or sensory processing issues.

Movement: The Mind – Body Connection

Physical expression is vital for emotional wellbeing. Dance, simple stretching and unstructured movement allow young people to reconnect with their bodies, release stored emotions and express themselves without the pressure of words. Movement based practices improve body awareness, coordination and self-esteem while promoting the release of endorphins – the brain’s natural “feel-good” chemicals.

Young people who engage in regular physical expression often show improvements in mood, focus and social interaction. Movement becomes a channel through which inner chaos is organized, allowing young minds to feel more grounded and less overwhelmed.

Engaging the Senses: A Path to Calm

Healing isn’t limited to what we hear or see, it also involves what we smell, feel, and sense. Aromatherapy, for instance, can enhance mood and support sleep. Scents like lavender, peppermint or spiced apple have been shown to ease anxiety, reduce pain and food cravings.

Spending time in nature, another form of sensory engagement, helps reconnect us to something greater than themselves. Watching the sunrise, feeling grass or listening to a bubbling stream can awaken a sense of awe and peace that transcends our day-to-day stress. These experiences provide perspective, grounding and honour the mind- body connection.

Simple Practices to Try:

Let go of plans for a day and follow your intuition instead of a schedule. See where their creativity leads you.
Lie in the grass and watch the clouds shift and transform
Create a soothing playlist. Try Chopin’s Nocturnes, Massenet’s “Meditation” from Thais or Tarrega’s “Alhambra”
Light a scented candle or diffuse essential oils to change energy in your space
Collect some natural objects and or flowers on a walk. Create a mandala or a bouquet from them to appreciate presence and bring nature indoors
Visit an art museum to absorb beauty and inspiration
Connect physically, invite a sense of play and spontaneity into whatever you are doing

Author: Annika Ancverina

Psychotherapist

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The Role of Nature in Boosting Mental Wellbeing

Sarah Childs — Thu, 08 May 2025 09:29:53 +0000

When so much of life happens at a fast pace, behind screens and indoors, it’s easy to forget how vital the natural world is to our mental wellbeing. My training in counselling psychology leads me leads me to not just invite clients to explore their inner world, but also their outer environment, and nature consistently proves to be a powerful ally in healing and growth.

Spending time in green spaces has been linked to reduced anxiety, improved mood, and greater emotional resilience. As we embrace spring it is important to remember that even brief interactions with nature, such as a walk in the park, sitting beneath a tree, or listening to the birds chirping, can help regulate our nervous system and ease the mental clutter that builds up in our daily lives.

Nature offers something rare – a space where we’re not judged, evaluated, or required to perform. It provides sensory grounding through sights, sounds, textures, and smells, that brings us into the present moment. For those struggling with depression, burnout, or grief, nature offers a gentle reminder that change is part of life, and that growth and renewal is always possible. I sometimes recommend clients try an “awe walk” to help them reconnect with their inner child-like sense of wonder and with something bigger than themselves.

In a world that moves fast, nature invites us to slow down. Sometimes that simple shift is exactly what we need to feel more balanced and connected.

Author: Sarah Childs

Psychotherapist

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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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