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Students with ADHD – Daily Planning Tips

Structuring an ADHD-Friendly Schedule for University Students

Navigating the transition from school life to university life can be both exciting and challenging, especially for students who are neurodivergent. A significant new report undertaken at Bristol University has revealed that one in seven students have ADHD or Autism, which equates to around fourteen percent of all students.

The report revealed there is a much higher chance of students with autism and ADHD presenting with other neurodevelopmental conditions, such as dyspraxia and dyslexia or mental health conditions, such as anxiety, depression and personality or eating disorders.

This blog will examine how creating an ADHD-friendly schedule can help students with ADHD navigate university life.

ADHD is a neurodevelopmental condition characterised by persistent patterns of inattention, hyperactivity and impulsivity that interfere with daily functioning. ADHD impacts executive functioning skills essential for planning, organising tasks, time management, decision-making, and emotional regulation.

Whether you have been diagnosed as a child or in adulthood, or if you notice the traits show up for you now, this blog will offer tips on how to maximise your university experience.

By taking the reins and meticulously planning an ADHD-friendly schedule, you can harness your time management skills, effectively prioritise tasks, and balance your academic and personal life. This sense of control can be empowering and lead to a more fulfilling university experience.

Creating an ADHD-friendly schedule includes developing an effective morning routine and using specific study strategies tailored to the ADHD mind. Initially, this may seem challenging or near impossible. However, putting a routine in place can offer many benefits, such as reducing stress and anxiety, enhancing academic success, and optimising your overall university experience.

Creating an ADHD-Friendly Schedule

Students with ADHD: Daily Planning Tips

Step 1: Time Management: Creating an ADHD-Friendly Schedule

Remember, you have the freedom to choose a planner that suits your unique needs and preferences. Whether it’s an online calendar, a whiteboard, a pinboard, or a combination of paper and pens, the choice is yours. This autonomy can be liberating and contribute to a more personalised and effective study routine.

If you notice you’re not utilising your planner as intended, take it as a cue for change. Instead of being hard on yourself, embrace the opportunity to get creative and have fun! Many types of planners are available, but it may take some time to find the one that best suits your needs. Consider factors such as the format (digital or physical), the level of detail it allows, and its portability. Remember, the goal is to find a planner that you enjoy using and that helps you stay organised.

Step 2: Schedule a Study Routine

Start by recording the timings for ‘non-negotiables’ such as lectures, study sessions, and classwork. ‘Non-negotiables’ are tasks or activities that cannot be changed or avoided, and they serve as an anchor for building your schedule and ultimately enhance student success.

Step 3: Establish a Sleep Schedule

Establishing a sleep schedule is one of the most important things you can do for yourself. However, it’s crucial to understand that ‘comorbidities’ are common with ADHD. Comorbidities are additional health conditions that often occur alongside a primary condition. In the case of ADHD, sleep disorders are a common comorbidity. This means that many individuals with ADHD also experience sleep-related issues.

Undoubtedly, sleep is a cornerstone of academic success and overall well-being. However, it’s essential to acknowledge that sleep disorders are common comorbidities associated with ADHD. Therefore, students with ADHD must plan a sleep schedule that works for them. For instance, if your earliest class starts at 9 am, aim to wake up at the same time every day, regardless of your class schedule for the rest of the week.

Setting an alarm clock and putting it on the other side of the room can help, as you must get out of bed to switch it off. Another good tip is the 5,4,3,2,1 method: As soon as you hear your alarm go off, aim to step out of your bed before you count to one. This method is a simple but effective way to overcome the initial inertia and start your day on an active note.

Gradually adjust your sleep routine until you find one that suits you. This process can take some time, especially if you’re a night owl.

An effective ADHD-friendly schedule should not only include academic commitments but also social interactions, such as developing friendships and attending parties and events. Striking a balance between fun and academic responsibilities is critical. 

If you have an event you want to attend, plan your departure time accordingly, especially if you have an important class or assignment the next day. If you choose to drink alcohol, remember to eat a substantial meal before, stay hydrated, and consider alternating alcoholic drinks with soft drinks or non-alcoholic alternatives. These ‘non-academic’ activities are not just for fun; they are essential for your overall well-being and can enhance your academic performance.

Ideally, schedule social events on nights when you have a lighter workload the following day. This way, you can enjoy yourself without compromising your sleep and studies.

Step 4: Time Management: Organise your Morning Routine

Think about what you want to do in the mornings before lectures, whether showering and heading straight out the door, enjoying a leisurely breakfast, meditating, exercising, or doing any other morning activity you want; a good tip is to create a realistic and sustainable routine.

To make mornings more accessible, you can pack everything you need for the next day and leave it beside the front door. Try to make this a simple task by allocating yourself five minutes to get your bag ready before bedtime.

Visualisation is a powerful tool that can help you remember what you must prepare or pack for the next day. In your mind’s eye, take a minute to visualise what you have planned for the day. Visualising what you want to do can prompt you to organise what you need, such as books, folders, and snacks. 

This simple routine can contribute to your overall student success. Visualisation involves creating a mental image of what you want to achieve or the steps you need to take to achieve it. It can help you stay focused, remember important details, and make better decisions.

Step 5: Time Management Tips: Maximising Your Morning Routine

Use a timer to track how long each morning task takes. For example, if it takes twenty minutes to shower, write it down. Also, remember to note the time required to commute from home to class. Record these times on paper and place them somewhere visible. Maximising your morning routine can help you stay on schedule and get to places on time.

An analogue or wall clock can help you stay on track. If you use your mobile phone, you might get sidetracked. Avoiding as many distractions as possible in the morning is beneficial.

It is easy to procrastinate in the morning, and this is especially true when you have ADHD. If you want to check social media or spend extra time having breakfast, ensure you set aside time for this by setting an alarm so time stays with you.

Step 6: Time-Management Tip: Establish Regular Mealtimes for Energy Maintenance

Maintain steady energy levels by planning regular meal and snack times. While the specifics of what and where you eat may vary daily, aim to maintain a consistent eating schedule, as effective time management around mealtimes is crucial.

Step 7: Incorporating Downtime: Maximising Student Success

Remember, your well-being is as important as your academic success. Ensure you balance work and relaxation time by scheduling time for self-care and social activities into your university routine. Planning time for self-care not only helps you avoid ADHD paralysis but also shows how much you value yourself and your needs. It often takes the form of mindfully engaging in activities you enjoy, such as reading a book, walking, or spending time with friends.

Understanding and addressing ADHD paralysis with strategies like breaking tasks into smaller steps, setting clear priorities, using external reminders, and following your daily planner can help you manage ADHD paralysis.

If you do slip into ADHD paralysis as soon as you become consciously aware of it, take a small step to break the cycle. Whether you grab a healthy drink, play your favourite soundtrack, or change your environment, such as showering or getting some fresh air, any step you take will take you out of the loop of ADHD paralysis. Importantly, don’t give yourself a hard time about it; try to move on to the next task.

Step 8: Mastering Meditation: Techniques for Enhanced Well-Being

Meditation greatly benefits students with ADHD by enhancing focus, reducing stress, and improving emotional regulation. Regular practice calms the mind, making it easier to manage inattention and hyperactivity. Start with a five-minute meditation. It may take a couple of months to master even a short meditation. If meditation isn’t appealing to you, try doing a calming breathing exercise.

Below is a sample of an ADHD-friendly morning routine, but remember, your personalised routine may look very different from this, and that’s perfectly fine. There isn’t a one-size-fits-all approach, and these strategies are designed to be flexible and adaptable to your unique needs and circumstances. So, feel at ease knowing that you can tailor these strategies to suit you best.

Sample of an ADHD-friendly Routine

Morning:

  • 7:00 am: Wake up
  • 7:15 am: Shower and get dressed
  • 7:45 am: Breakfast
  • 8:15 am: Commute to class

Midday:

  • 12:00 pm: Lunch
  • 12:30 pm: Quick walk or break

Afternoon:

  • 1:00 pm: Classes or study
  • 3:00 pm: Snack break

Evening:

  • 6:00 pm: Dinner
  • 7:00 pm: Downtime (reading, hobbies, socialising with friends etc.)
  • 9:00 pm: Relaxation or self-care (e.g. meditation)
  • 10:00 pm: Wind down for bed

Tips for Student Success

  • Flexibility: Adjust your routine as needed to find what works best for you.
  • Consistency: Implementing these productivity tips can assist you in crafting a robust university routine, which, with time, will evolve into ingrained habits
  • Accountability: Share your schedule with a friends, family, or housemates.
  • Rewards: Celebrate small successes to keep yourself motivated.

Student Success

Wrapping it all up

Enhance your productivity, time management, and overall well-being with a structured routine tailored to your unique needs. The goal is to create a routine that works for you while staying flexible as you refine it.

If you need support in developing a consistent and healthy university routine, my coaching practice can help. As a coach, I play a crucial role in student success by offering personalised guidance, support, and accountability. Together, we’ll overcome challenges and achieve your goals.

With valuable insights and tailored strategies, I empower students to navigate academic and personal hurdles effectively. My guidance will help you unlock your full potential and thrive in your university journey. To learn more about my student coaching sessions, book a free discovery call today.

If you want to know more book a free discovery call.

Balancing Acts: ADHD and Menopause

The peri-menopause and menopause can be particularly challenging phases in a woman’s life, especially for those with ADHD, as their symptoms can be intensified by fluctuating hormones.

It’s not uncommon for women to first experience, or realise they have ADHD during peri-menopause.  Undiagnosed or overlooked traits can be brought to the surface, heightening the overwhelming emotions, confusion, and frustration many women experience at this time.  

When hormonal changes interact with other factors, such as brain chemistry, managing ADHD can become even more challenging. ADDitude magazine recently carried out a survey of 1,500 women with diagnosed or undiagnosed ADHD and asked them: ‘Does menopause exacerbate symptoms of ADHD (or vice versa)’?  An astounding 94% of women stated their ADHD symptoms were heightened during peri-menopause and menopause. 

In recent years, increased awareness of both ADHD and peri-menopause has allowed us to better understand their relationship and the combined impact they can have on women’s lives. With this understanding comes the ability to implement solutions and strategies that help women navigate this transitional phase with greater resilience and empowerment.

Key Indicators of ADHD in Women:

ADHD symptoms in women and girls can sometimes present very differently from men, more often as; inattention, difficulty keeping track of schedules, staying focused, procrastinating, memory problems and brain fog.

One common aspect is that, unlike men, whose ADHD symptoms often remain relatively consistent, women often experience more ups and downs due to hormonal fluctuations.

Remember—fit your own oxygen mask first!

Other typical ways in which ADHD can present in women include struggling to keep on top of household tasks, interrupting others when they are speaking, heightened emotions, physical symptoms like migraines and nausea, subtle hyperactivity such as fidgeting or internal restlessness, and a feeling of being unfulfilled in their achievements. “Time blindness” and time management also pose significant challenges.

How Symptoms are Intensified During Peri-menopause and Menopause:

Research into the increase of ADHD symptoms during peri-menopause and menopause is limited. However, the findings of a 2021 study found that the decline of oestrogen and progesterone during perimenopause can intensify the symptoms of ADHD.

Also, ADHD is linked to low dopamine levels in the brain which affects areas responsible for executive function and emotional regulation.  The decline in oestrogen levels during perimenopause disrupts dopamine functioning, intensifying ADHD symptoms like brain fog, forgetfulness, and emotional dysregulation.    A study carried out at Yale University suggests that without estrogen, over 30 percent of dopamine neurons may diminish in the brain region responsible for dopamine neurotransmitter production.

A timely diagnosis of ADHD is crucial during this transitional phase. Without a diagnosis, women may struggle to understand why their symptoms are worsening, leading to increased frustration and distress. With a diagnosis, women who have ADHD can access appropriate support, including medication, therapy, coaching and lifestyle adjustments, to better manage their symptoms and improve their quality of life.

Available Treatment Options for ADHD:

Treatment for ADHD often involves a combination of approaches tailored to individual needs.

Medication is a common treatment option, with stimulant and non-stimulant medications available to help manage symptoms effectively. However, it’s important to consider the potential interaction between ADHD medication and Hormone Replacement Therapy (HRT), as hormonal fluctuations during peri-menopause and menopause can impact ADHD symptoms. Working closely with healthcare professionals to find the right balance between medication and HRT is crucial for optimal symptom management.

Self-care plays a vital role in managing ADHD symptoms. Regular exercise, sufficient sleep, and holistic practices such as yoga, meditation and journaling can help improve overall well-being and work towards alleviating some symptoms. Healthy lifestyle habits can improve focus, emotional regulation, and overall functioning.

Therapy sessions can also offer coping strategies, behavioural interventions, and emotional support to those with ADHD who are facing increased challenges at this time. 

As a counsellor, an ADHD coach, and a woman(!) I understand the complexities of ADHD and the unique challenges women face, especially during life transitions like peri-menopause and menopause.

My holistic approach to therapy integrates evidence-based techniques with compassionate support to empower women to navigate their ADHD symptoms and thrive in all aspects of their lives. 

Through counselling and coaching sessions, I provide a safe and supportive space for clients to explore their ADHD symptoms, develop coping strategies, and build resilience. Together, we work towards enhancing self-awareness, improving self-esteem, and fostering a sense of empowerment and control over ADHD symptoms.

Hypnotherapy techniques can also complement traditional therapy approaches, offering additional tools for managing stress, anxiety, and other ADHD-related difficulties.  Hypnotherapy can be in the form of one-to-one online sessions or listening to hypnosis audio recordings.

Book a free discovery call today if you would like to explore how any of these therapies can help you. 

Access to Work ADHD

Understanding Access to Work: Supporting ADHD & Neurodivergence in the Workplace

Access to Work is an invaluable resource for those with physical or mental health conditions – but not everyone knows about the awards and it’s benefits, or how to access them.  

Funded through the UK Government, this program provides essential assistance for those with physical or mental health conditions, ensuring their ability to enter or remain in the workforce. 

It can be particularly helpful for those navigating neurodivergent conditions such as ADHD, ASD, and dyslexia, or mental health conditions such as depression and anxiety, or permanent or temporary conditions that may affect your mobility, eye-sight, or hearing.  You do not require a formal diagnosis to receive an award.  Access to Work can apply awards that can fund coaching and any accommodations you or your employer may need to support you in your role. 

With grants reaching up to £66,000 annually, Access to Work facilitates employment by covering practical support you may need for starting work, staying employed, or transitioning into self-employment or entrepreneurship. 

Who Can Apply?

Anyone UK resident, aged 16 and over who is engaged in full-time or part-time employment, or about to start or return to employment in the next 12 weeks, or self-employed, is eligible to apply. 

When you apply, it is a good idea to speak to your employers and your human resources team as they will be required to contribute approximately 20% towards the funding and can assist you with the application. 

Alternatively, those who are self-employed can apply directly. 

A diagnosis isn’t necessary, but you’re required to describe in your application how your condition presents challenges in your role. When filling out the application, aim for honesty and thoroughness to ensure you receive the support you need.

Types of Support Available:

Access to Work offers a diverse range of support tailored to your individual needs, for example, financial assistance for practical work support, mental health management support, and funding for communication aids during job interviews. 

Those with ADHD have successfully secured support such as ADHD coaching, assistive technology and equipment, travel assistance, mental health support, and workplace adaptations.

ADHD Coaching:

Access to Work provides financial support for ADHD coaching services, ranging from 6 to 26 weeks. ADHD coaching sessions should be conducted by trained professionals who specialise in ADHD management and strategies. Through coaching, you can develop coping mechanisms, organisational skills, time management techniques, and other strategies to enhance work performance.

Assistive Technology and Equipment:

Funding is available for assistive technology and equipment to aid concentration, organisation, and productivity. Examples include noise-canceling headphones, text readers, and mind-mapping software.

Travel and Transportation Support:

Access to Work can assist with transportation to and from work, alleviating challenges associated with commuting.

Mental Health Support:

The program offers mental health services to manage stress and anxiety associated with ADHD.

Workplace Adaptations:

Access to Work helps negotiate workplace adjustments, such as quieter workspaces or flexible working hours, to accommodate your individual needs.

How to Apply:

If you suspect you have ADHD, or have already received a diagnosis, or contend with any other condition impacting your ability to fulfil your role effectively, you can apply for Access to Work through the Department for Work and Pensions (DWP) website here.

Should you desire further discussion on the process, or once your funding is secured, don’t hesitate to reach out to me here to schedule your discovery call regarding ADHD coaching and the assistance I can provide you.  As a Counsellor (MBACP) and an ADHD Coach at, Association of Coaching, I specialise in supporting individuals navigating workplace challenges, ready to offer you the necessary support.

Hypnosis: An Alternative Approach to Adult ADHD

Hypnosis: An Alternative Approach to Adult ADHD

Lately, there has been a significant surge in ADHD awareness, particularly among adults. Fortunately, schools are also beginning to identify traits in children that may have previously gone unnoticed. Often, adults recognise similar traits in themselves when their children undergo diagnosis.

More of us are starting to connect the dots between traits that have held us back in both personal and professional spheres, attributing them now, correctly, to ADHD rather than simply brushing them off.  Previously you might have been told, as far back as school, that you were easily distracted, unfocused, and lazy, and in later life, this can lead to low self-esteem, and difficulties at work and in relationships.  In many cases, this becomes a vicious cycle of struggling with your self-worth and low productivity. 

The changing perspective, frequently triggered by conversations with peers or exposure to media content, is empowering individuals to pursue professional assessments and explore potential solutions. While some may not seek a formal diagnosis, they prefer to adopt tools and strategies to better manage their daily lives which can be extremely effective.

Receiving a diagnosis can often be an intense experience, stirring up a multitude of emotions tied to past challenges. Yet, it can also offer a sense of relief, as it provides clarity and validation by putting a name to the difficulties a person has been experiencing. However, following the diagnosis, a common question arises: “What steps should be taken next?”

While medication is an option for some, many are hesitant to rely solely on medication or prefer a hybrid approach. That’s where alternative therapies like counselling, ADHD coaching and hypnosis come in, offering a more holistic approach that can be incredibly helpful.

Understanding ADHD

For a more detailed look at ADHD in adulthood head here.

In a nutshell, ADHD, or Attention Deficit Hyperactivity Disorder, is a complex mix of traits that include inattention, hyperactivity, and impulsiveness. 

These traits typically show up as challenges in maintaining focus, being easily distracted, and grappling with organisation and time management. Additionally, individuals with ADHD may also grapple with managing their emotions, and low self-worth, which can further complicate their day-to-day life. 

As you may have experienced, being diagnosed with ADHD in adulthood can present various psychological effects, with anxiety and depression being among the most common. 

Another common psychological effect that comes along with adult ADHD is low self-esteem or feelings of inadequacy. This could be due to issues such as finding it difficult to meet the demands of daily life, such as following instructions in the workplace, maintaining personal hygiene, or finding it difficult to be on time for appointments. 

Of course, the symptoms are not the same for everyone and there is no one-size-fits-all all approach to supporting individuals with ADHD. 

Hypnosis as an Alternative Treatment

Stimulant and non-stimulant medications are frequently prescribed to manage ADHD, and they can be highly effective for many individuals. Nonetheless, research indicates that in certain instances, tolerance to these medications may fluctuate over time, presenting challenges in the process of seeking appropriate medication. 

Similarly, existing medical conditions and personal preferences regarding medication often prompt individuals to seek alternative strategies for managing the difficulties associated with ADHD traits. These strategies may include counselling, ADHD coaching, and hypnosis, either as standalone alternatives to medication or as complementary approaches used alongside medication. 

It is important to note that when choosing a therapist to address the challenges you are experiencing associated with ADHD, it’s crucial to confirm that the therapist has undergone specialised training in working with neurodivergent individuals. Gaining knowledge through psychoeducation in this area is an important part of the process.

Rapid Transformational Therapy (RTT) is a hybrid approach that integrates hypnotherapy, cognitive-behavioural therapy, and neuro-linguistic programming. Individually, each of these therapies is successful in aiding many of the challenges associated with ADHD. However, when combined, they can yield powerful results. ADDitude provides a wealth of research-based ADHD education and they have an informative article on ADHD and hypnosis.

Research exploring the efficacy of hypnotherapy as a therapy for ADHD has been limited, but the existing findings are positive. Two small-scale studies led by Maarit Virta from the University of Helsinki demonstrated the effectiveness of hypnosis in helping with some of the common traits associated with ADHD. Furthermore, a subsequent follow-up study indicated that hypnosis provided greater outcomes compared to Cognitive Behavioral Therapy (CBT). 

The Science Behind RTT

Hypnosis taps into the subconscious mind, where deep-seated beliefs and behaviours are rooted. Unlike traditional therapy, hypnosis delves deeper, tackling the root causes behind limiting beliefs and behaviours. By rewiring neural pathways and instilling positive beliefs, hypnosis can bring about profound and lasting transformations.

Scepticism or apprehension around hypnosis is quite common, often because it’s associated with stage magician acts. However, there’s solid scientific evidence supporting its effectiveness in reprogramming the subconscious mind. It’s a powerful tool that can help with focus and attention, stress reduction, self-regulation, organization and time management, self-esteem and confidence and addressing co-occurring conditions such as anxiety and OCD.

Hypnosis is at the heart of RTT hypnotherapy, creating a relaxed mental state that optimises communication between the conscious and unconscious mind. In this heightened state of suggestibility, positive suggestions are readily absorbed by the subconscious, much like a sponge soaking up water.

Hypnosis works by leveraging the principles of neuroplasticity, forming new neural pathways and prompting shifts in perception at a subconscious level. 

Unlocking Potential with Hypnosis

People with ADHD often struggle with low self-esteem and feelings of inadequacy, which stem from repeated setbacks and societal misconceptions. Hypnosis provides a pathway to empowerment by instilling belief in one’s abilities and fostering inner motivation.

Using methods like visualisation and fostering an “Inner Starter” state marked by enthusiasm, hypnosis equips individuals to visualise and attain future success. By tackling the underlying origins of negative beliefs and behaviours, hypnosis facilitates individuals in navigating the challenges linked with ADHD while embracing their qualities.

Wrapping it all up, while ADHD presents unique challenges, it also holds the potential for remarkable strengths and abilities. There are traits and aspects of ADHD which can be debilitating, affecting various aspects of life and it is here where hypnosis can be especially useful, offering a powerful tool to unlock the mind’s potential and ignite profound transformations.

If you’re ready to take the next step towards rewiring your subconscious and unleashing your full potential, book a free discovery call here.

The Importance of Therapy for Men: Exploring its Impact

Regardless of gender, anyone can be affected by mental health issues.

Regardless of gender, anyone can be affected by mental health issues. However, fewer men are still seeking therapy; let’s examine why this is the case.

It is a fact that men experience the same challenges as women, including anxiety, depression, relationship issues, and trauma. However, these issues can present differently for men. For example, depression may show as anger due to men tending to suppress emotions. Suppressed emotions contribute to mental health issues such as anxiety, depression, and stress.

Physical issues, such as headaches, digestive problems, and muscle tension, can also result from suppressed emotions.  A 2019 study concludes that concealing one’s emotions can hinder mental health, physical health and general well-being.

Case Study

I recently worked with a client who contacted me due to struggling with social anxiety and low self-esteem. We worked together for six weeks, and at the end of this time, the client left therapy knowing their worth which changed everything for them.

The client opted for an RTT hypnotherapy session; during regression, they returned to an incident that occurred at school when they were aged 8. They spoke about a time they could not answer a question in front of the class; they felt shamed and humiliated before their teacher and peers. The incident left the client feeling profoundly embarrassed and feeling like a failure. After the session, the client spoke about vaguely remembering the incident and feeling embarrassed whenever they thought about it. However, they did not recognise that what they experienced then deeply continued to influence how they felt about themselves today, which was that they were not good enough.

Working through the emotions associated with this experience and reframing outdated beliefs was life-transforming for this client.

Therapy for Men – The Statistics

It is not unusual for men to mask the symptoms of depression as they will take an “I just need to get on with it” approach. However, this can encourage unhealthy coping mechanisms such as drinking alcohol, substance misuse, pornography addiction, or gambling.

When these unhelpful coping strategies become “the problem”, men will recognise they need help, and at this point, their mental health may have declined significantly.

Statistics demonstrate that men’s mental health is something that requires more attention.

  •  The Office of National Statistics (ONS) 2021 states that 74% of death by suicide cases are men.
  •  In England and Wales, suicide is the most significant cause of death for men under 50.
  •  The Institute of Alcohol Studies (IAS) 2020,  men of all ages are likelier to become alcohol dependent than women.
  •  Men are more likely to be experiencing homelessness and be rough sleepers, and at the end of 2022, 96.2% of all prisoners were men.
  • NHS England’s Improving Access to Psychological Therapies (IAPT) states that in 2019/20 it recorded 65% of women,   compared to 35% of men, were referred to psychological services.

These statistics highlight the need to change society’s perception of men seeking therapy.

Why Some Men Struggle to Seek Help: Understanding the Barriers of Therapy for Men

Let’s consider WHY some men find it difficult to seek therapy.

Societal Gender Norms
Society has thoughts about how men should be – “strong, self-reliant, assertive, powerful”. These expectations can make it more challenging for men to reach out for support and instead mask or suppress any symptoms that suggest they are not coping.

Shame
If a man has adopted unhealthy coping strategies, there may be guilt, shame, or self-disgust, making sharing this with another person even more difficult. However, reaching out for help is a sign of strength and courage, and in therapy, you can learn how to work through any shame attached to what is going on for you.

Stigma
One significant roadblock that prevents men from seeking therapy is the stigma around mental health issues. As a society, we have the power to change this. It takes courage, but only when men talk about their mental health and talk about reaching out for therapy or other support will it become normalised. After all, you go to the gym to work on your physical health; working on your mental health is the same!

Fear of Vulnerability
What would it look like to reveal a side of yourself that isn’t always confident, courageous, and strong? Vulnerability is sharing your thoughts, emotions, feelings, and experiences with another person. It is like removing your armour and allowing another person to see your authentic self, your softer side. Allowing yourself to be vulnerable with those closest to you can deepen and strengthen relationships.

Finding a Therapist
The gender of a therapist is not important; you must find a therapist you feel safe and comfortable with. I work with many men in my therapy practice, and I recommend that you check if a therapist is comfortable working with male-related issues.

Let’s Now Discuss the Advantages of Therapy for Men

Therapy offers men a safe space to openly discuss their concerns and express themselves freely without fear of rejection.

In therapy, men can learn how to practice healthy coping strategies such as emotional regulation, meditation, grounding exercises, journalling, assertive communication, and implementing boundaries.

A therapist allows men the space to manage past issues that may impact their lives today.

Alternatively, some men prefer to focus on what is happening for them in the here and now rather than revisit past experiences. What you would like to gain from therapy is something you can talk through during a discovery call as you want to ensure that a therapist works in a way that you will find most helpful.

  • Being a Good Example

By going to therapy, you convey to others, including your friends and family, that taking care of your mental health is FINE.

Being open and honest about seeking help could inspire others to adopt your outlook and encourage the growth of a society where discussing emotions can be done more freely.

  • Strengthening Relationships

Effectively managing emotions can help build healthy and fulfilling relationships.

People tend to have closer relationships with their loved ones, members of their families, and close friends when they are aware of their own emotions and can empathise with others.

  • Improves Job Performance

The workplace is known to be a place that can be challenging when one is already struggling with their mental health. Therapy can help reduce work-related stress and anxiety, improve job performance, and it can help with enhancing communication and teamwork skills.

When To Seek Therapy

If you have any of the following symptoms, it may be a good idea to consider therapy:

  • Been more easily irritated than usual.
  • Experienced bursts of anger or aggression.
  • Felt sad or down.
  • Felt overwhelmed or under much pressure.
  • Unexpectedly gained or lost weight.
  • Started drinking or using drugs more frequently than before.
  • Been relying on alcohol or drugs to cope with a challenging situation.
  • Lost interest in activities you used to enjoy.
  • Struggled to concentrate at work, school, or home.
  • Had more headaches or days of feeling generally unwell.
  • Sleeping too much or too little.
  • Felt tired even after a whole night’s sleep.

There’s no reason to feel ashamed of your symptoms; you’re never alone. Many men believe discussing their difficulties won’t help, but this is untrue. Book a free discovery call today.

6 Facts About Rapid Transformational Therapy (RTT)

It could be that you have decided to work on an issue that you have been struggling with for sometime, or you might be in the early stages of researching the many different therapies that are available.

The truth is when searching online for therapy it can be a bit of a therapy minefield! There are so many different modalities of therapy and it is important that you find the therapy that best suits your needs and preferences.

Let us look at RTT.

What To Think About When You Are Considering RTT

As a Counsellor and RTT Hypnotherapist my advice is to think about what you would like to achieve from therapy. Questions you can explore are; is it important for you to discover how and when you acquired the issue, would you like fast results, and are you prepared to be invested in the process?

If you have answered YES to the above questions you may be interested in RTT. RTT is a powerful therapy that utilises the power of the mind to provide outstanding results.

RTT is an emerging non-invasive therapeutic option. RTT combines the principles of Psychotherapy, Hypnotherapy, Cognitive Behavioural Therapy (CBT), and Neuro-linguistic Programming (NLP).

This phenomenal therapy rewires the neural pathways of your brain, replacing outdated beliefs and negative behaviours that are causing the problems you are experiencing today. The life changing transformation begins as new healthy beliefs are formed

1. RTT is a Multi-Award Winning Therapy

Marisa Peer, world-renowned therapist, author, and international speaker spent 30 years developing and polishing RTT to get outstanding results. Marisa has been awarded multiple awards for her work including Best British Therapist in Men’s Health Magazine, and multiple Stevie Gold awards. Read more.

2. RTT helps with Psychological and Physical Issues

RTT has been generating impressive results worldwide. It has helped people struggling with a range of issues, from mild to severe in between 1 to 3 sessions with outstanding results.

  • Depression
  • Stress
  • AnxietyPhysical Pain
  • IBS
  • Sleep Issues
  • Fertility Problems
  • Confidence
  • Weight Management
  • Procrastination
  • Phobias
  • Addictions

3. RTT works with the Conscious and Sub-Conscious Mind

The RTT Method is not purely theoretical, as it involves a lot of practical working too. The foundation of RTT is to address the deep-rooted issues that are in the subconscious mind. RTT is more than just positive reinforcement. It focuses on the background of negative beliefs and behaviours.

RTT addresses the how, when, and why of the unhelpful beliefs,
RTT utilizes the leading scientific principles of neuroplasticity. This further enables the creation of new neural pathways. Read More.

RTT changes perceptions at a subconscious level. Think of positive suggestions as seeds which are planted in the subconscious mind. Those then allow positive, healthy beliefs to grow and flourish.

4. RTT and Science

Hypnosis is the foundation of RTT. The relaxing feeling you experience during hypnosis is your nervous system becoming quiet. It induces a calm state of mind, so the conscious and unconscious minds can communicate.

CBT will help you make sense of the problems you experiencing by assisting you to think of changes you can make to handle a situation. NLP works at a deeper level by changing the problematic patterns which might not be on the surface, but are underlying. This contributes in preventing the problems from appearing again.

Physical and emotional health are intimately interlinked, this connection is known as the mind-body connection. The body and the mind are not two different entities. Your chemistry and biology impact your mood and emotions.

You are most probably familiar with the feeling of your stomach in knots when you were stressed, or it can feel similar when you are excited. That’s the practical demonstration of mind-body connection!

5. RTT uses Regression to Quickly get to the Root Cause

The most significant difference between regular therapies and RTT is that the former deals with the conscious mind, whilst the latter works with the unconscious mind.

RTT discovers the origin of the beliefs that has led to the problem that is holding you back, and reframes the beliefs permanently. During an RTT session you can identify and let go of the problem and move forward with positive beliefs which can be life-changing.

6. RTT is a well Respected and Endorsed Therapy

RTT was meticulously developed, and has won multiple awards and honors.

Licensed RTT therapists have observed their clients overcome serious issues like past trauma, sleep issues, weight management, procrastination, and issues related to ADHD such as social anxiety and depression. RTT has helped people struggling with intrusive thoughts by breaking the negative cycle they get stuck in, and moving on faster and more effectively.

Check out the other organisations that have accredited RTT;

  • General Hypnotherapy Register
  • The National and International Council of Psychotherapists
  • The American Board of Hypnotherapy
  • The Complementary and Natural Healthcare Council
  • The International Institute of Complementary Therapists
  • The International Association of Complementary Therapists

Wrapping It All Up

If you are interested in how RTT can help with the issue that is keeping you stuck book a free discovery call here.

The Benefits of Therapy when Diagnosed with ADHD in Adulthood: The Psychological Impact

ADHD in adulthood

After years of struggling with symptoms such as time management issues, procrastination, low motivation, or problems with concentration, you’ve finally got an answer: it’s Attention Deficit Hyperactivity Disorder (ADHD), but what now?

But isn’t ADHD only diagnosed in children?

Nope!

There has long been an association between ADHD and children who were disruptive in class, mainly boys. However, many adults with ADHD were the quieter children in the class who appeared to be ‘good’ students. Read more.

Being diagnosed or recognising, you have the symptoms of ADHD in adulthood can be a confusing and overwhelming experience. Many people diagnosed later in life can struggle to accept their diagnosis and how it impacts their life.

For some people, an adulthood diagnosis of ADHD can come as a relief. However, there can be some intense emotions when reflecting on life’s difficulties and recognising that undiagnosed ADHD has played a part.

The good news is that if you are an adult who has recently been diagnosed with ADHD, resources can help you cope with the diagnosis to enable you to lead a fulfilling life.

Common Psychological Effects Of Adult ADHD

As you may have experienced, being diagnosed with ADHD in adulthood can present various psychological effects. The most common include anxiety and depression.

Another common psychological effect that comes along with adult ADHD is low self-esteem or feelings of inadequacy. This could be due to issues such as finding it difficult to meet deadlines, understand instructions in the workplace, or finding it difficult to be on time for appointments. Of course, the symptoms are not the same for everyone.

People Living With ADHD May Feel Anxious or Depressed

An adulthood diagnosis of ADHD can feel like a heavy burden; it might be that you think the difficulties you are experiencing will be lifetime struggles. However, a diagnosis means you can begin navigating life around the symptoms rather than feeling like you are constantly fighting against them. As you learn more about ADHD, it’s essential to remember that everyone has different needs and experiences and their journey in understanding and accepting their diagnosis.

You’ve Been Diagnosed, Now What?

While receiving a diagnosis later in life can be extremely helpful, it doesn’t improve the symptoms. However, recognising that many of the symptoms you have been struggling with for years are associated with ADHD can be helpful alone.

A diagnosis can help as you may feel less alone; many ADHD support groups out there can be helpful for some people.

It is common to have mixed emotions following an adulthood diagnosis of ADHD. It can be helpful to talk this through during therapy. Therapy can also help with techniques and strategies to make life easier.

Stigma and Shame

For many people, being diagnosed with any condition can be a source of shame or embarrassment. This sense of shame can lead to feelings of isolation and loneliness, which can further exacerbate the symptoms of ADHD.

Recognising that these feelings are normal and that you are not alone in your experience is essential. There are plenty of online resources available for adults with ADHD which can provide much-needed support during tough times.

Self-Esteem

Another common issue faced by those diagnosed with ADHD is low self-esteem. People who have struggled for extended periods may feel worthless or inadequate compared to their peers.

The key here is to practice self-compassion and remind yourself that having an ADHD diagnosis does not make you any less capable than anyone else; it simply means that you need different strategies to help you succeed in life.

Learning how to set realistic goals and take steps towards achieving them can be incredibly empowering and help boost your self-esteem over time.

The Benefits of Therapy for Adults With ADHD;

1. Provides a Safe Space

Therapy provides a safe space where adults with ADHD can openly discuss their diagnosis without fear of judgment.

2. Tips and Strategies

A therapist can provide helpful tips and strategies which will help to manage the symptoms of ADHD helpfully.

Therapy can help explore and manage thoughts, emotions, and behaviours often accompanying an ADHD diagnosis. For example, impulsivity, difficulty focusing, hyperactivity, anxiety, depression, low self-esteem, and problems with time management.

3. Structure and Routine

In addition to providing coping mechanisms for dealing with the emotional impact of an ADHD diagnosis, therapy can also help create structure in one’s life by assisting people to set achievable goals and prioritise tasks.

This structure helps provide much-needed stability when faced with everyday challenges associated with having ADHD.

4. Manageing triggers

Adults with ADHD can learn how to recognise triggers that exacerbate their symptoms so they can better plan for them in advance.

5. Comfort and Connection

Last but not least, therapy provides a sense of comfort which is invaluable when navigating the psychological impact of being diagnosed later in life.

People recently diagnosed often feel isolated due to not having anyone else in their lives who has gone through similar experiences or understands what they are going through.

Having an outside party willing to listen without bias or judgment provides much-needed support and comfort during this difficult time.

Wrapping it all up

Therapy can help you build the skills necessary to manage ADHD effectively so that you can lead a whole and happy life despite your diagnosis.

It may be helpful to seek professional help if you’re struggling emotionally after your diagnosis; don’t hesitate to reach out book a free discovery call here.

Schedule Your Free Discovery Call

The free 20 minute discovery call provides an opportunity for us to connect, understand your unique situation, and determine the most effective approach to support your well-being.

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