Zoe Joanna Coaching

Zoe Joanna Coaching ADHD Coach supporting late diagnosed or self diagnosed ADHD adults.

Using more then just generic tools, I'm here to support you on a practical and also deeper level as needed

30/08/2026

My play has also extended to this video.

It's not perfect, part of me wants to not show it because I don't like the angle, I worry I maybe didn't get my point across or cover every single nuance or thought someone might have about this or how it could be taken.

And I can give that part a hug because I know it's just scared of being rejected, it's scared of being judged and hurt.

And that's what has silenced me on here, that's what has partly killed my creativity.

And I'm giving myself permission to play with something new. To put myself out there.

Because I know I'm coming from a good place, I'm just experimenting, this isn't meant to cause harm, just resonate with some people not all.

And so I'm not rejecting or judging myself, I'm giving myself a hug and saying hey, let's try this and see what happens.

❤️

10/08/2026

As we know, emotional regulation isn't just about being calm, cool and collected all the time.

It's about being one with our emotions, our self as a human being who goes through a myriad of emotions throughout the day.

But it's often only when they become big, scary or overwhelming that we then feel we need to do something about them and often that's get rid of them as quickly as possible please!

Because they don't feel nice. It's like a big scary monster that we just don't want to sit with.

And we can't force ourselves and I can't force you to sit with the monster and talk to them.

We do it slowly and gradually, so it feels safe.

You don't just parachute off a cliff, you get some training, you get shown the parachute, you feel a certain way with your instructor first and unlike a parachute jump off a cliff, we maybe jump off a rock, then build up.

But over time, we learn to get in touch with our emotions, we learn to meet them with kindness and compassion and understanding and in turn we start to learn our own needs.

"I'm really sad today... That makes sense... Life didn't go how I wanted it to or that conversation touched something familiar... Sadness makes sense... I think I need a hug"

As opposed to "I feel sad and I don't know why, I'm going to put on a podcast or scroll"

It's about getting back in touch with ourselves in a way that feels safe and that we've not learned to do before.

19/06/2026

Here's a little video of me demonstrating one way I regulate my nervous system.

This was at 2x speed. The whole process took just under 3 minutes and now I'm feeling more connected, more open to being curious and feeling more relaxed.

Essentially what happened was I was rushing around when I got home, the dog was whining to go out but I could feel the pressure building inside that it felt like I had a million jobs to do in 1 minute. I could feel I was getting overwhelmed and the dog whining was stressing me out.

My body went into fight/flight mode. My nervous system felt like it was under attack and this happened VERY quickly.

If I were to slow time down, what was happening under the bonnet is my brain going "f*CK f*CK f*CK we've not got enough time, the dog needs out! I feel bad that I've been out and she wants out but I've got to do this first, I can't do this later THERE'S NO TIME!! I'm failing!! Ahhhh"

But this all takes place in a matter of seconds.

So I decided to go outside with the dog and move some of this energy that was building up.

I started shaking my arms and taking deep breaths to see what happens as that's not always what I need.

However this time it was, I followed my body and what if needed, shaking and moving that energy and then the frustration came to the surface and anger, I felt that and did what my body needed to do.

Then I consciously slowed it down and came to stillness to see how that felt. If I needed more or needed something else.

That turned into my fight/flight settling down and allowing me to connect back with the present. Taking in my surroundings. Showing my nervous system that actually we can be still for a moment, even a few seconds, we're not under attack, we have time, the world won't end if I stand here for a moment.

And from there I could do a silly dance and remind myself that life is also silly and fun, we're ok.

And now I can crack on with the day.

This is just to demonstrate what regulation can look like and to normalize moving our bodies. Moving the energy when needed and knowing we can be in the driving seat, rather than feeling like the overwhelm, stress, anger is being done to us. ✨ Zoe

"You just need to get better with uncertainty."This is something many autistic and AuDHD people hear throughout their li...
05/06/2026

"You just need to get better with uncertainty."

This is something many autistic and AuDHD people hear throughout their lives.

But what if the struggle with uncertainty isn't simply a mindset issue?

What if it's not something that needs fixing?

Many autistic and AuDHD people seem to experience uncertainty differently.

You might notice it in:
• Wanting to know the plan
• Asking lots of questions
• Feeling overwhelmed by last-minute changes
• Needing time to process what's happening
• Finding the unknown exhausting

This can often be seen in childhood, long before someone has the language to explain it.

That doesn't mean life experiences, trauma or being misunderstood don't play a role. They absolutely can.

But sometimes there is a difference between:

🟣 A fear of uncertainty that developed because of painful experiences

and

🟣 A brain that naturally finds uncertainty more difficult to process

Often, it's a combination of both.

As support professionals, parents, partners or friends, it can be helpful to ask:

"How can I help this person feel more informed, prepared and supported?"

rather than

"How do I get them to stop needing certainty?"

Sometimes growth isn't about learning to love uncertainty.

Sometimes it's about having enough safety, understanding and support to cope when uncertainty inevitably shows up.

There is a difference between helping someone build capacity and expecting them to become someone they're not.

Zoe ✨

One of the things I care deeply about in my work is creating a space where people don't have to perform the "right" neur...
04/06/2026

One of the things I care deeply about in my work is creating a space where people don't have to perform the "right" neurodivergent experience.

Not everyone experiences ADHD in the same way.

Some people feel enormous relief when they're diagnosed.

Some experience grief.

Some feel angry.

Some feel validated.

Some don't feel much at all.

And all of those experiences are valid 😊

I've had clients worry that because they don't feel grief, they must not "really" have ADHD or they'll be judged.

Others worry that because they do feel grief, they're somehow being negative about their diagnosis instead of being it as a superpower or positive.

ADHD is not a personality. It's not a single story. It's not a checklist of emotions you're supposed to have after diagnosis.

Your experience is YOUR experience.

And as a coach, I'm not here to judge how you feel about ADHD. I'm not here to tell you that you should feel relieved, grateful, devastated, empowered or anything else.

I'm here to understand your experience.

Because when we stop comparing our reactions to everyone else's, we create space for something much more important: honesty.

And honesty is often where healing, understanding and self compassion begins.

Whether ADHD felt like an answer, a loss, a relief, a shock, or simply a piece of information, your experience deserves to be heard without judgment.

Zoe ✨

I love it when clients show me something they're working on, a new hobby, an old hobby revived or share something positi...
02/06/2026

I love it when clients show me something they're working on, a new hobby, an old hobby revived or share something positive.

But it's not always that straightforward for us to share the good.

Sometimes we're used to sitting in the "bad" or negatives or sharing the difficult parts of our lives. That's often what we're here for, to figure out the stuckness, the hard parts of life etc

So it can sometimes feel weird or unnatural to also share the joy, the good, the achievements.

We may think "does this person really need or want to know that?" " Do they really care?"

But we can also worry that "what if they think I'm all better now?" "What if they end the sessions? I don't feel ready for that yet"

And sometimes... We aren't used to sharing the good in our lives. It can feel like we're bragging, being self centered or showing off.

So what may seem simple, isn't always.

Maybe it's something we may want to chat about. What brings you joy? When was the last time you really laughed? What would it feel like to share something positive?

But it can take time to build that trust to have these conversations. As always we go at your pace 😊

Just know that the good is welcome here.

And to add... Sometimes we need a space to share that too. Without feeling judged, without someone one upping us or belittling it. Not all of us have a space to share the good and the joy and so it can make it harder to access.

I'm here for it all ✨

Zoe

Sometimes we need someone to hear the anger, the pain, the frustration and hurt our ADHD causes us. And I mean REALLY he...
01/06/2026

Sometimes we need someone to hear the anger, the pain, the frustration and hurt our ADHD causes us.

And I mean REALLY hear it.

Because often we've been told that we're being too dramatic, it's not that bad or that we have messed up and even receiving comments like "why can't you just set a reminder?" "You forgot again!!?"

And in my 4 years of working with ADHD people... None of them have ever forgotten something, missed an appointment or not got the washing out of the machine because they don't care, are trying to p*ss you off or just love wasting your time.

But when you've been met with years of being told off, had eyes rolled at you, disappointed looks or thousands of little comments made, then naturally we think we're the problem. We shame ourselves, we tell ourselves off and we get really angry because we know we've "messed up".

And sometimes we need someone we can talk to that gets it. That will listen to how it feels for us and not judge us or try and get us to see the positive or throw another tool at us that reinforces the belief that we aren't doing enough and are missing something.

(You're not btw)

You try really hard and being seen in that, held in that and accepted as we are in that moment is what often creates the change we're looking for.

Because then we start giving ourselves some compassion, the rumination stops, we see the reality of the situation and our nervous system softens.

And when all that happens, maybe we finally have space in our head to check the calendar, to book in another appointment and feel ease around it, not shame or guilt or stress.

Life is hard enough, let's not make it harder, let's make it softer, kinder and more joyful. Even if we miss an appointment.

It doesn't mean we stop caring or stop trying but it also doesn't mean we have to beat ourselves into submission or punish ourselves when we really are just trying our f*cking best.

✨ Zoe

ADHD support is often sold as a way to become more productive.Better routines.Better systems.Better habits.Better consis...
27/05/2026

ADHD support is often sold as a way to become more productive.

Better routines.
Better systems.
Better habits.
Better consistency.

And sometimes those things can help.

But often, the real work is deeper than that.

Because it’s not just about the dishes, the emails, the messy kitchen or the unfinished tasks.

It’s about the shame attached to them.

The feeling that you’re failing.
The pressure to be different.
The fear of being judged.
The belief that if you could just “get it together,” life would finally feel okay.

But what if the problem isn’t that you’re not trying hard enough?

What if you’ve spent years trying to live by expectations that were never built with you in mind?

In this work, we slow things down.

We look at the pressure underneath the pattern.
The shame underneath the procrastination.
The fear underneath the people-pleasing.
The nervous system underneath the overwhelm.

And slowly, something can begin to soften.

You might still do the dishes.
But you do them from calm, not shame.

That’s the kind of change this work is interested in.

Reach out if you're looking for longer lasting changes, not quick fixes that don't last and generic advice.

Zoe ✨

Address

Aberdeen

Website

,

Alerts

Be the first to know and let us send you an email when Zoe Joanna Coaching posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Zoe Joanna Coaching:

Shortcuts

Share

Category