If you've spent years wondering whether you might be autistic, have ADHD, or both — and you're finally ready to find out — this guide is for you. The NHS Right to Choose pathway is one of the most underused routes to assessment in England, and navigating it is more complex than it should be. Here I cover the process clearly, including current waiting times, what to do if your ICB is restricting access, and what therapeutic support can look like alongside it.

Internal Family Systems (IFS) therapy, or parts work, sees your inner world as a system of different “parts” that each carry stories, roles, and survival strategies. What once protected you can later show up as anxiety, burnout, or trauma patterns that feel hard to shift. In this post, I explore the three main types of parts, the roles they play, how they appear in everyday life, and how IFS can help you meet them with more compassion and balance.