Jess Rose Therapy

20/07/2026

Do you often feel like you're either 'too much' or 'not enough'?
This push-pull can be incredibly draining, especially for neurospicy humans who often experience the world with heightened intensity.

It's not about changing who you are, but understanding your beautiful, complex brain.
Together, we can create a safe space to explore these feelings, drop the shame, and build a life where you feel regulated and truly yourself.
You deserve to feel ease, not constant extremes.

Ready to find your gentle middle ground? Reach out to Jess Rose Therapy today.

27/06/2026

This extreme heatwave is not just uncomfortable. It can have a real impact on our mental health.
Hot weather can increase irritability, anxiety, overwhelm, poor sleep, exhaustion, and make emotional regulation feel much harder. If you're finding yourself with less patience, more tears, or a shorter fuse than usual, you're not alone.

Medication can add another layer.: some antidepressants, stimulants for ADHD, antipsychotics, and other medications can affect how our bodies regulate temperature, sweat, thirst, or recognise when we need to slow down. This can make heat feel far more intense and recovery much slower.

And if you're neurodivergent? The struggle can be very real as many autistic and ADHD people experience differences in sensory processing and interoception (the ability to notice what's happening inside the body).
That means:
- Heat can feel physically overwhelming or even painful.
- You might not notice thirst until you're already dehydrated.
- Disrupted routines and poor sleep can make everything harder.
- Clothing, sun cream, fans, or sticky skin can become sensory nightmares.
The extra energy spent coping with the environment leaves less capacity for emotional regulation. So what looks like being 'grumpy, lazy or overreacting' is actually a nervous system that is working incredibly hard in difficult conditions.

So this is your gentle reminder:
Drink water.
Rest when you can.
Lower your expectations.
Eat something, even if it's just ice lollies and snacks.
Seek shade.
Use the fan.
Cancel non-essential plans if you need to.

Surviving a heatwave is enough. You do not need to be productive, cheerful, or making the most of every minute of sunshine.
Some of us are solar powered.
Some of us are Victorian ghosts who thrive at 14°C and become deeply offended by temperatures above 22.
Both are valid.

21/05/2026

PLEASE SHARE - you never know who needs to see it.

I’ve been sitting with something this week that I wish no one ever had to sit with.

Su***de doesn’t just take a life. It sends shockwaves through families, friends, communities, workplaces and group chats. It leaves people trying to make sense of something that often feels impossible to understand.

I know when someone is in that level of pain, it can feel like there is no way through and staying is too much, like you are a burden and people would be better off without you.

But please, please stay.

Not because everything will magically feel better tomorrow or because pain can be fixed with a quote from someone on the internet, but because you matter, even when your brain is telling you that you don’t.

You are not too much.
You are not beyond help.
You are not a burden.
You are loved more than you can probably feel right now.

Please tell someone.
Text them.
Call them.
Sit next to them and say, “I’m not safe on my own.”
You don’t have to explain it perfectly or make it tidy - you just have to let someone know.

Please stay.

If you need support right now:
Samaritans: call 116 123, 24/7
Shout: text SHOUT to 85258
If you or someone else is in immediate danger, call 999 or go to A&E.

31/03/2026

Today is Trans Day of Visibility 2026 and today we celebrate transgender and gender-diverse lives while promoting awareness, equality, and inclusion.

I feel deeply about helping to ensure that transgender people are not only visible but also valued, respected, and empowered.
This day is not only a celebration but also a vital call to action. Trans people face ongoing challenges such as discrimination, health care access gaps, violence and social stigma.

Trans and nonbinary folks have ALWAYS existed, and ALWAYS will.

We will continue fighting, supporting, and uplifting each other. 🏳️‍⚧️

16/02/2026

ADHD in women doesn’t always look like bouncing off the walls.
Sometimes it looks like:
• being incredibly capable but also wildly overwhelmed
• having 47 tabs open (in your browser and your brain)
• forgetting why you walked into a room, but remembering a cringey comment you made in 2011
• being “organised” on the outside with absolute feral vibes on the inside
• feeling like you’re failing at life when actually you’re just running on a different operating system

Many women don’t get diagnosed until later life because they learned how to cope. To mask. To people-please. To over-function. To hold it together.

If you’ve ever thought, “Why is everything so hard when I’m trying this much?” then therapy might be a good place to talk it out.

Therapy with me isn’t about fixing you. You’re not a broken toaster. It’s about understanding your brain, dropping the shame, and building a life that works for you and with you.

Jess Rose Therapy

04/02/2026

Shared with permission and anonymised.
No dramatic ‘life changed overnight’ claims - just one human sharing how therapy felt for them.

28/01/2026

January seems to last forever but we are very nearly at the end of this seemingly never-ending dark, cold, wet month.

I just wanted to show you this list of animals that hibernate (or go into a torpor) because I need you to know the simple fact that rest is biological - some nervous systems survive by slowing down.

Rest isn’t quitting. It’s regulation.

26/01/2026

I struggled today, as I know many of us did.

Some days the world just feels… broken.
Everything feels too heavy, too loud and too hurtful right now.

At the moment it feels like bad news stacks on bad news whilst everyone seems exhausted, braced and holding their breath.

If you’re finding it harder to concentrate, harder to sleep, harder to feel hopeful - you are not alone.

We are all responding to a world that keeps asking us to stay alert, outraged, productive and compassionate all at once.

In these hard times, please remember that you are not alone.

22/01/2026

https://www.reasonstostay.co.uk

***deAwareness

20/01/2026

Apparently yesterday was the most depressing day of the year.
Is the science solid? Nope.
Does it feel real? Yep.
I wrote a blog about it - https://www.jessrosetherapy.co.uk/post/january-is-hard-this-month-can-be-a-bit-of-a-dick

Post Christmas and in the middle of winter with way too many expectations. It’s cold. It’s dark. Your bank balance is non-existent.
If today feels heavy, flat, or like you’re one minor inconvenience away from actual hibernation then you are having a very normal human January.
Feeling low in January doesn’t mean you’re failing, broken, or “doing life wrong”.
You are not broken. You are wintered.

If you’re sick of carrying everything alone, therapy is a place to come and say “actually… I’m not fine” without having to mask, pull yourself together or fix it immediately.

I’m here if you want me.

Jess
(here for Blue Mondays, Beige Sundays, and everything in between)

You don’t need goals, a word of the year, or a perfectly curated plan to be doing life 'right'. Sometimes the most honest thing you can do in January is admit that you’re tired and meet yourself there with a bit more gentleness.