Jan Scoones Counselling & Psychotherapy

05/12/2025

This Christmas, whilst many of us gather with loved ones, it's important to hold space for those who find this season particularly challenging.

To those feeling isolated, to those battling mental health struggles, to the carers who give so much of themselves, to those facing financial hardship, to those navigating difficult relationships, and to those grieving the loss of someone dear... you are seen, you are valued, and you are not alone.

The festive period can amplify feelings of loneliness and loss.

If you're struggling, please reach out to someone you trust or contact a support service.

And if you know someone who might be finding things difficult, a simple message or call can mean more than you know.


Sending compassion and warmth to everyone who needs it this Christmas.

05/12/2025

03/12/2025

Do you ever feel like rejection hits you 10x harder than it seems to hit everyone else?

You might be experiencing Rejection Sensitive Dysphoria (RSD).

It's that overwhelming wave of emotion when you perceive criticism or rejection, even when it might not actually be there.

You're not 'too sensitive' or 'overreacting'.

Your brain is wired differently, and that's valid.

RSD is commonly experienced by people with ADHD, autism, anxiety, or trauma, but anyone can experience it.

If these slides resonate with you, know that you're not alone and support is available.

Swipe through to learn more about the signs and remember: recognising these patterns is the first step towards being kinder to yourself.

Have you experienced RSD? What does it feel like for you? Share in the comments if you're comfortable.

01/12/2025

Pain isn't just something to avoid.

It's often our greatest teacher, showing us where we need healing, growth, or change.

What if instead of running from discomfort, we paused to ask what it's trying to tell us?

28/11/2025

We often imagine therapy as a simple journey: you're struggling, you start therapy, and then you feel better.

If only it were that straightforward.

The truth is, therapy is messy.

It's a winding path full of loops, setbacks, and unexpected turns.

You learn new skills, then feel confused about how to use them.

You start to feel better, only to feel worse again.

You avoid emotions, get triggered, and find yourself back at square one.

But here's what makes it worthwhile: each loop teaches you something.

When you relearn those skills, they stick a bit better.

When you sit with difficult emotions instead of avoiding them, you build resilience.

The introspection becomes deeper.

The understanding becomes clearer.

Progress in therapy isn't about moving forward in a perfect line.

It's about spiralling upwards, revisiting familiar challenges with new tools and greater awareness.

Every time you circle back, you're actually moving forward, even when it doesn't feel like it.

If you're in therapy and feeling frustrated by the ups and downs, know that this is completely normal.

The messy middle is where the real growth happens.

Keep going.

28/11/2025

26/11/2025

Not all ADHD looks the same.

For years, I thought ADHD was just about being hyperactive and disruptive.

Turns out, there are 3 distinct types, and understanding them changes everything.

The inattentive type? Often missed entirely, especially in women.

The hyperactive type? The stereotype everyone recognises.

The combined type? A mix of both, and actually the most common.

If you've ever felt like something was "off" but couldn't quite put your finger on it, this might just connect the dots.

24/11/2025

Think abuse is only physical?

Think again.

The Power and Control Wheel reveals 8 subtle tactics that trap people in abusive relationships, often without a single bruise.

From the smashed phone that makes your stomach drop, to being told you're "too sensitive", to slowly losing contact with everyone who matters.

These patterns interweave into a web that feels impossible to escape.

In my blog, I break down each tactic so you can recognise the signs.

Because understanding control is the first step towards breaking free.

21/11/2025

We live in a culture that treats feelings like problems to be fixed or puzzles to be solved.

We analyse, overthink, and try to logic our way out of discomfort.

But emotions aren't meant to be understood away.

They're meant to be experienced.

Felt in your chest, your stomach, your throat.

Breathed through.

Cried out.

Moved with your body until they naturally pass.

When we try to think our way out of sadness, anger, or fear, we often just trap them deeper inside.

The body keeps the score.

It remembers what the mind tries to bypass.

So maybe the next time you feel something difficult, instead of asking "why do I feel this way?" or "how do I stop feeling this?", try asking "where do I feel this in my body?" and "what does it need from me?"

Sometimes the most healing thing we can do is simply allow ourselves to feel.

19/11/2025

When we pause to ask 'why?' instead of reacting, we create space for empathy.

Sometimes the most powerful response to anger is compassion.

What if we chose curiosity over judgement today?

17/11/2025

Perfectionism isn't about excellence or high standards.

It's about fear.

It's the armour we wear to protect ourselves from vulnerability, but it ends up weighing us down instead.

What if we chose progress over perfection?

What if 'good enough' was actually... enough?