Self in Mind

BABCP accredited CBT Therapist with 12+ years' experience helping people overcome anxiety, depression & low self-esteem, specialising in ADHD.

Self in Mind offers a warm, supportive space to create real change.

19/09/2025

Worried About Starting Therapy? You’re Not Alone.

So many people feel anxious before their first session.
It’s completely natural, therapy is a big step.

Here are some common fears I hear (and how I support you through them):

🌱 “I won’t know what to talk about.”
That’s okay. You don’t need to prepare a script. I’ll help guide the conversation so we find what matters most to you.

🌱 “I’m scared of being judged.”
Therapy is a safe space. I won’t think less of you for your struggles, I’ll meet you with compassion and honesty.

🌱 “What if I can’t handle what comes up?”
We go at your pace. We’ll build coping strategies together so you feel supported, not overwhelmed.

🌱 “What if it doesn’t work for me?”
There’s no one-size-fits-all. Therapy is collaborative, and we’ll adapt things so it fits you, your goals, your timeline, your needs.

Beginning therapy doesn’t mean having it all together. It means you’re ready to take one step forward, with support by your side.

My DMs are open if you’d like to talk more or are ready to begin your therapy journey.

16/09/2025

When overwhelm hits, your brain can feel like it’s on fast-forward, racing thoughts, spirals, and a sense that everything is urgent.

CBT offers a simple way to pause, slow down, and challenge those unhelpful thoughts before they run away with you.

This 3-step exercise isn’t about pretending everything’s fine. It’s about noticing what your mind is saying, checking whether it’s really true, and then finding a gentler, more balanced way forward.

It won’t erase overwhelm completely, but it can give you just enough breathing space to make things feel lighter.

Try it next time your thoughts start to spiral, and save this post so you’ve got the steps to hand when you need them.

11/09/2025

✨ Therapy Room to Rent – Hove ✨

With more of my work now online, I’m opening up my fantastic therapy room to share with another professional.

If you’re a therapist, coach, counsellor – or work in the wellness industry – and need a bright, welcoming space to see your clients, this could be perfect for you.

The room is comfortable, light and versatile, ideal for individual or couple sessions, coaching sessions, or even physical therapy (there’s plenty of space for a pop-up bed).

Why you’ll love it:
- Warm, inviting atmosphere with plants, colourful artwork & natural light
- Comfortable seating + desk by the window
- Kitchenette with sink, kettle, toaster & microwave
- Storage space & uplifting décor
- Wi-Fi (wired & wireless)
- Heating, music facilities, toilet access
- 5 minutes’ walk from Hove Station & parking nearby

Availability:
Tues: 12pm–5pm
Wed: from 6am
Fri: from 6am
Sat: from 6am
Sun: from 6am

Rates:
Half day: £45
Full day: £80

1st floor in a friendly business centre (please note: no lift)
24/7 access for booked times

I’ve designed the place to be calm and professional, but also somewhere that clients feel at ease in, without feeling clinical.

DM or call me to arrange a viewing and find out more.

10/09/2025

Living with ADHD can be exhausting.
Some days are harder than others. You lose track, forget things, can’t seem to start… and it’s easy to feel like you should be doing better.

But none of that makes you less.
You deserve self-compassion, especially on the hard days.
The days when motivation feels out of reach.
The days when you forget, lose track, get distracted, or need to rest.

None of that erases your worth, because worth isn’t measured by productivity or perfection.

You’re allowed to have off days.
You’re allowed to rest.

ADHD means your brain works differently, and that difference also brings creativity, ideas, energy, and perspective that the world needs.

So, be gentle with yourself, especially on the days that feel heavy.
And remember, your ADHD isn’t a flaw, it’s part of what makes you you.

You got this.

09/09/2025

You might be doing this without even realising…

When you spend your life trying to act like you don’t have ADHD, you end up masking. That means using strategies that were never designed for your brain – and then wondering why you still feel stuck, frustrated, and burnt out. It’s time to stop fighting your brain and start working with it.

Drop a comment and share how you’ve caught yourself masking without even noticing. 👇

05/09/2025

ADHD in women often goes unnoticed.
It doesn’t always look like fidgeting, blurting things out or being “hyper”.
Sometimes, it looks like anxiety. Perfectionism. Burnout. Constant overwhelm.

You’ve spent years thinking you were just too sensitive, too emotional, too disorganised… when really, your brain was working differently all along.

This post highlights some of the signs that are often missed, especially in women who’ve been masking for years.

If this hit home, you’re not alone.
You deserve support that actually fits how your mind works.

🧠 Save this for when you need reminding
💬 Share it with someone who might need to see it

And when you’re ready to explore your next step, my inbox is open📥

02/09/2025

ADHD doesn’t just affect how you do life, it affects how you do love, too.
And friendships. And family dynamics.

It can shape how you show up, communicate, listen, and connect.
Sometimes, it can feel like you’re too much… other times, not enough.

You might have heard these before:
👉 “You’re not listening.”
👉 “You overreact.”
👉 “You’re all over the place.”
👉 “You forgot again?”

But from the inside, ADHD in relationships can feel like:
💭 Deeply caring but always missing the mark.
💭 Feeling overwhelmed by texts but craving connection.
💭 Interrupting because you’re excited, not rude.
💭 Struggling with rejection sensitivity, even from small things.
💭 Hyperfocusing on someone and then swinging to burnout or withdrawal.

You might love hard, with loyalty, humour, intensity, and heart – but still feel misunderstood or “too different”. This can be lonely and exhausting.

Relationships thrive on communication, trust and feeling safe to be seen, but ADHD can scramble those signals unless both people understand the patterns at play.

And with awareness, tools, and the right kind of support, it is possible to build healthier, more balanced connections. On your terms. In your own time.

Whether it’s romantic, platonic or somewhere in between, you deserve relationships where you don’t have to apologise for who you are!

Save this if you’ve ever felt “too much” in relationships.
Or share it with someone who might not see your brain the way you do.

29/08/2025

If you’ve ever said “I lost track of time” or “I thought I had more time,” you’re not alone, and you’re not broken.

People with ADHD often experience what’s called time blindness, a real difference in how the brain processes time.

Here’s why:
- Future events can feel abstract or far away, even when they’re urgent
- Everything feels either “now” or “not now” (and “not now” might as well be never)
- Prioritising or breaking tasks into time chunks feels overwhelming
- You try to do to much for the time you have available

That’s where Cognitive Behavioural Therapy comes in.

Instead of just trying to “be better with time,” CBT helps you:
✅ Use visual tools like timers, calendars, and reminders
✅ Break time into manageable chunks
✅ Reduce the shame spiral around lateness or missed deadlines
✅ Replace harsh self-talk with realistic, compassionate thoughts

You don’t need to “try harder.” You need tools that make sense for how your brain works. 💬

Working with a therapist who understands ADHD can make a big difference.

Save this for later or share it with someone who struggles with time too.

26/08/2025

Hey you.
Today feels kind of heavy, right?
Getting up, getting started... everything’s just harder than usual.

That’s okay.

Some days are like this, especially when your brain’s full, your mood’s low, or everything feels like too much.

You don’t need to push harder. You don’t need to do better.

Lower the bar.
Breathe.
Do one small thing, or none at all.

Rest is allowed.

You’re still worthy.
You’re still trying.
And that’s more than enough.

📌 Save this for the days you need a reminder.

22/08/2025

Therapy isn’t linear.
It’s more like a tangled scribble you’re slowly unfolding.

Some days, you feel knotted up – stuck, confused, going in circles.
Other days, things start to loosen.
A loop unravels. A pattern softens. You find space where there wasn’t any before.

With time, care, and support, that scribble starts to open up…
Not into a perfect line, but into something you can move through, at your own pace.

Progress isn’t always pretty, but it’s still progress.

✨ Noticing your triggers? Progress.
✨ Showing up on tough days? Progress.
✨ Being honest in the room, even when it’s hard? BIG progress.

Therapy isn’t about fixing you.
It’s about supporting you – as you learn, unlearn, and move forward your way.

💬 What does progress look like for you right now?

19/08/2025

So many of my clients feel stuck in the cycle of:
📌 “I should be able to do this.”
📌 “Everyone else manages fine.”
📌 “Why can’t I just get started?”

But if you’re neurodivergent, especially with ADHD, traditional planning tools often don’t fit. It’s not about willpower or discipline, it’s about finding systems that meet your brain where it is.

Here’s how CBT can help you plan in a way that feels achievable, not punishing:

Prioritise 1–3 tasks max – Too many “to-dos” = instant overwhelm. Ask: What actually matters today?

Think in steps, not outcomes – “Do laundry” becomes “put on one load.” Then stop. Or keep going. Either’s a win.

Habit stack – Attach new tasks to something you already do (e.g. meds after brushing teeth). Makes it more automatic.

Externalise everything – Use a planner, whiteboard or visual app. If it’s out of your head, it’s easier to act on.

Plan for energy, not just time – A free hour when you’re exhausted won’t be productive. Know when you work best.

End the day with a kind review – Not “what didn’t I do?” but “what helped today, and what could help tomorrow?”

🧠 Planning with ADHD isn’t about getting it “right”. It’s about making it yours.

✨ Come as you are. You don’t need to change who you are, just how you work with your brain.

15/08/2025

You might have ADHD if…

…you look “fine” on the outside, but inside you’re constantly overwhelmed.
…you overthink everything - even conversations from years ago.
…you swing between “I’ve got this” and “I’m failing” - sometimes in the same hour.
…you feel like too much and not enough.
…you’ve got a million tabs open in your brain but can’t remember what you walked in for.

ADHD isn’t just distraction or forgetfulness… It’s an internal battle between what you want to do and what your brain will let you do.

It’s exhausting. And lonely. Especially when others don’t see the struggle.

But…
You’re not lazy. Or broken. Or failing.
You’re living with a brain wired differently, and there’s support for that.

CBT for ADHD can help quiet the chaos, build self-trust and make life feel more manageable.

✨ You don’t have to figure it all out on your own.

Come as you are.

👇 Let me know if this resonates, or send it to someone who might need to hear it.

Address

30 The Drive
Brighton And Hove
BN33JD

Website

https://www.selfinmindcbt.co.uk/

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Santuário Salon
39 Sillwood Road

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