TRC | London | Midlands | Edinburgh | Riyadh

So… You’ve Been Diagnosed With ADHD. Now What?

Julia Ahrell — Wed, 08 Oct 2025 08:47:10 +0000

So... You’ve Been Diagnosed With ADHD. Now What?

Getting a diagnosis of ADHD can bring up all sorts of feelings — relief, clarity, confusion, or overwhelm. For some, having a name for the challenges they’ve faced is empowering. For others, it can feel like a heavy label. However it lands with you, it’s okay.

You might be wondering what comes next. Do you tell your boss? Your school? Friends? Should you try medication? How do you find support? These are big questions, and there’s no one-size-fits-all answer — but here are a few things to consider.

Sharing (or not sharing) your diagnosis

There’s no rule saying you have to disclose your diagnosis to anyone — not your workplace, not your school. But sometimes, sharing can help unlock useful support. At school, that might look like extra time in exams, access to a laptop, or even just sitting in a spot in the classroom that suits you better. At work, it might mean things like using noise-cancelling headphones, adjusting your desk location, or blocking out focus time in your calendar.

And if you’re not ready to share? You can still ask for adjustments — just frame them around productivity or focus, rather than diagnosis. It’s all about creating a setup where you can thrive.

Thinking about medication

Medication is a personal choice. Some people find that strategies and support are enough. Others feel that medication gives them the clarity or calm they’ve been missing. If you’re curious, a chat with your psychiatrist is a good place to start.

It can take a few months to find the right dose and type (slow release, quick release — or both), and that period might come with side effects like jitters, appetite changes, or trouble sleeping. It’s not always talked about, but it’s common — and usually temporary. Once things settle, many ADHDers find that medication helps manage things like hyperactivity, overwhelm, or anxious overthinking.

Finding your people

After a diagnosis, you might start noticing neurodivergent traits in others — family, friends, even co-workers. That awareness is totally normal. Many people find it helpful to connect with others who get it — whether that’s online groups, local meetups, talking therapy, or just a good chat with someone who understands.

A certified ADHD or neurodivergent coach can be especially helpful if you’re navigating big life changes or want support planning ahead.

Everyone’s ADHD journey looks different. There’s no perfect next step, just the one that feels right for you. This isn’t about fixing anything — it’s about understanding yourself better and choosing the tools that help you thrive.

Author: Julia Ahrell

Neurodiversity Coach

The post So… You’ve Been Diagnosed With ADHD. Now What? appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

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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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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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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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

The post Navigating Identity and Mental Health: Understanding the Connection appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

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

The post Online Friendships vs. Real-Life Connections: Finding Balance in a Digital World appeared first on TRC | London | Midlands | Edinburgh | Riyadh.