Thrive With ADHD, Weston-super-Mare (2025)

13/07/2025

Emotional Control Isn’t Suppression — It’s Empowerment.

Feeling overwhelmed, anxious, or drained? You’re not alone. But you’re not powerless either.

These simple, science-backed tools can help you reclaim your calm and connect with your inner strength:
⠀
Deep Breathing – Reset your nervous system in just a few minutes.
Power Poses – Shift your body posture, shift your mindset.
Nature Connection – Step outside. Breathe. Re-root.
Expressive Arts – Draw. Dance. Write. Heal.
Affectionate Touch – A hand on your heart. A hug. A grounding anchor.
Progressive Muscle Relaxation – Tense. Release. Repeat. Feel the difference.
⠀
Emotional regulation isn’t about “being calm” all the time.
It’s about owning your emotional responses, instead of being owned by them.
⠀
🧡 You have the tools. Use them. Breathe deeply. Stand tall.
⠀

27/06/2025

Parenting a child with ADHD can feel like riding an emotional rollercoaster… with no seatbelt. 🎢

One moment your child is full of energy, creativity, and laughter—
The next, you're managing meltdowns, impulsivity, restlessness, and guilt that weighs heavy on your heart.

You may feel:
🔁 Like you’re repeating yourself constantly
🧩 Unsure if you're doing the “right thing”
😔 Misunderstood by others who just don’t get it
💔 Drained, worried, or even grieving the parenting experience you imagined

If this is you, please hear this:
✨ You are not alone.
✨ Your child is not broken.
✨ And asking for help does not mean you’re failing—it means you’re human.

Supporting a neurodivergent child takes courage, compassion, and patience—especially with yourself. It's okay to feel tired. It's okay to feel overwhelmed. And it's more than okay to reach out.

💬 Feel free to browse through the photos for some tips that might help you most.

You deserve support too. 🌿

With love,
Dr Szerenke Kovacs
Chartered Counselling Psychologist & ADHD Specialist

26/06/2025

When you are feeling overwhelmed, stuck in a flashback or nightmare, try this simple grounding tool to reconnect with the present moment and remind your nervous system: You are safe now.

The 5-4-3-2-1 Technique

A trauma-informed way to soothe your mind and body when emotions take over:

🌈 5 things you can see
✋ 4 things you can touch
👂 3 things you can hear
👃 2 things you can smell
👅 1 thing you can taste

This technique works by gently shifting your focus from distressing thoughts to your immediate surroundings—anchoring you to here and now.

✨ You don’t have to do it perfectly. You just have to begin. ✨
Your breath. Your senses. Your body. All can become allies in your healing.

As a trauma psychologist, I teach this to many of my clients—and it works. Try it and let me know how it feels for you.

👇
Save this post to come back to when you need grounding
❤️ Share it with someone who might be struggling
📩 DM me if you'd like support on your healing journey

You are not alone. You are not broken. You are healing,
Szeri

22/06/2025

ADHD isn’t a lack of discipline or motivation—it’s a neurodevelopmental condition that affects how the brain regulates attention, emotions, and behaviour.

🧠 Let’s talk brain science for a moment.

(Confession: in the first year of my undergraduate psychology degree, I failed my very first exam—neuropsychology. That experience lit a fire in me. Not just to pass next time—but to understand how this incredibly complex and powerful “thing” called the brain actually works.)

In ADHD, certain brain regions function differently, which helps explain why focus, impulsivity, and emotional regulation can be such a challenge.

🔹 Prefrontal Cortex – Often called the brain’s “executive centre,” this area manages planning, prioritising, focus, and self-control. In ADHD, it may be underactive or develop more slowly—making it harder to pause, organise, or follow through.

🔹 Basal Ganglia – Crucial for attention, motivation, and movement regulation. When underactive, it contributes to that classic pattern of starting tasks with great energy and quickly losing steam.

🔹 Cerebellum – Long associated with motor control, it’s now known to help with mental organisation, coordination, and timing—all areas where ADHD can impact functioning.

✨ And at the chemical level, it’s all about dopamine and norepinephrine—the brain’s motivation and alertness messengers. In ADHD, they don’t circulate effectively. That’s why kids with ADHD can swing between hyperfocus and inattention, and struggle with delayed rewards or emotional regulation.

But here’s the hopeful part…

👨‍👩‍👧‍👦 While ADHD is biological, the family environment has the power to shape how symptoms are experienced and managed.

What helps?

✔️ Predictable routines
✔️ Emotional safety
✔️ Clear but compassionate boundaries
✔️ Regulation tools, not punishment

Children with ADHD don’t need to be “fixed.”
They need to be seen, understood, and supported—in a world that often misunderstands them.

With empathy, structure, and presence, we can help them not just cope, but truly thrive. 💛

19/06/2025

✨ Free Download Alert! ✨

The Light Within: A Mindful Awakening

A calming, guided mindfulness practice to help you reconnect, realign, and restore—even on the busiest days.

🌿 Perfect if you're feeling overwhelmed, disconnected, or simply in need of a moment to pause and breathe.

🎧 What’s included:
✔️ A soothing audio mindfulness practice (20 minutes)
✔️ A reflection journal to deepen your insight

📥 Download it now for free:
👉 https://www.yourowntherapist.co.uk/opt-in

Your inner light is waiting. 🌟

17/06/2025

✨ “Just read the report—couldn’t have put it better myself. Everything was spot on, with all the insight possible too. No wonder you’re a Dr!” ✨

Whether it’s a mental health assessment, an ADHD diagnostic report, or an expert witness report, I strive to deliver more than just words on a page.

Clients often feel concerned that what they’ve shared might not come across clearly in the final report. And truthfully, I sometimes worry too—worried that I might miss something vital or write something that doesn’t quite capture what was really meant.

That’s why I take great care to ensure that every report:

✔️ Accurately reflects the client’s voice and experience
✔️ Integrates psychological insight and clinical understanding
✔️ Helps clients feel heard, seen, and understood
✔️ Offers meaningful, practical, and evidence-based recommendations

Because real progress starts with clarity, compassion, and concrete steps forward.

👉 If you’re in need of a psychological report—for personal clarity, an ADHD assessment and diagnosis, or expert witness services—feel free to reach out. I’m here to listen, understand, and support you every step of the way.

08/06/2025

Nobody is coming to save you. Get up.

06/06/2025

Truly honoured to work with Blessings in Action 💙 A little insight into our June Workshop:

blessingsinactioncic ✨ Moments from our recent Calm Together workshop!

From completing the Stress Inventory to exploring coping strategies and winding down with soothing relaxation exercises, it was a truly restorative experience. Some participants were so relaxed, they nearly drifted off! 😌💤

❤️ We’re thrilled to share that 99% of participants felt inspired to begin engaging in stress-relieving activities after the session — such powerful feedback!

Big thanks to our brilliant facilitators (spot some showing off in their Calm Together tee! 😜) and to everyone who joined us in creating such a calm and supportive space 💙

Also, a special shoutout to the top contributor of the workshop — the floor! 😍🧘‍♀️🧘‍♀️ Most participants chose to ditch the chairs and fully embrace the zen vibes down low. Comfort > convention, always.

🌞 If you would like to take part in our upcoming workshops, email your interest NOW:
Blessings.in.action1@gmail.com
July workshops are fully booked already... contact us to be put on the WAITING LIST or be notified for the next available ones.

05/06/2025

🌟 ADHD Isn’t Just a Challenge—It’s a Superpower in Disguise 🌟
As a psychologist, I’ve worked with many incredible individuals with ADHD—and here’s something I want you to know:

ADHD isn’t simply a disorder. It’s a different way of thinking, feeling, and experiencing the world.

Yes, it can come with difficulties. But it also comes with gifts:

💡 Creative thinking that sees possibilities others miss
⚡ Energy and passion that fuel big dreams
🎯 Hyperfocus that allows for deep dives into what truly matters
🧠 Quick thinking and adaptability in fast-paced situations
❤ Empathy and intuition that make for meaningful connections

✨ With the right support and understanding, people with ADHD can thrive—and do.

Let’s stop focusing only on what’s “wrong,” and start celebrating what’s strong.
Because neurodiversity is not a flaw—it’s a form of brilliance. 🌈

👇 If you live with ADHD, what strength would you add to this list?

01/06/2025

🧗‍♀️ Can climbing support recovery?

My doctoral research explored how outdoor climbing helped individuals heal from substance addiction—physically, emotionally, and socially.

💬 The takeaway?
Therapy is incredibly powerful, but it’s not the only path to mental health.
Recovery and wellbeing can come through many doors—movement, creativity, nature, connection, and meaningful activity.

Whether it’s walking, running, climbing, or simply spending time outside…
Your healing doesn’t have to follow a straight line. It doesn’t have to happen in a therapy room.
It can happen in quiet, courageous moments—one step, one breath, one climb at a time. 💪

🌿 Climbing offered my participants:
✨ A sense of agency
✨ Emotional release
✨ Community
✨ Reconnection with self

📖 Curious? Read the full study here:
👉 https://uwe-repository.worktribe.com/output/861797/on-recovery-from-substance-addiction-through-climbing-an-interpretative-phenomenological-analysis

👇 I’d love to hear from you:
What has helped YOU on your mental health journey?
Share below—your story could inspire someone else. 💛

31/05/2025

🌅 The view at 6:20am...

“I feel the need… the need for speed.”

Yep, that quote sums up a big part of me.

My tendency toward hyperactivity means I’m often up before the sun, already buzzing with energy. It drives me to move, to create, to be better than I was yesterday. There’s a momentum that rarely lets me sit still...

But here’s the beautiful twist…

✨ This morning, I stopped.
Just for a moment.
And watched two seagulls play and bathe in the sea.

That tiny pause brought a wave of peace I didn’t expect.

You don’t have to have ADHD to struggle with focus or being present. Life is busy. Brains are noisy. But sometimes, it just takes one moment of stillness. One breath. One act of noticing.

🧠 Observe. Breathe. Be.
That’s where the magic often hides.

Thrive With ADHD

13/07/2025

27/06/2025

26/06/2025

22/06/2025

19/06/2025

17/06/2025

08/06/2025

06/06/2025

05/06/2025

01/06/2025

31/05/2025

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