Tina Gray Therapy

03/09/2026

Message from my client. (Shared with her full permission.)

She’d been on weight loss jabs. Mounjaro. She’d lost weight but she still felt awful. Still ate rubbish food when she wanted to. Still riddled with pain.

In our session together we found the real story. She’d spent her whole life playing the sacrifice. Holding her feelings in. Never speaking up. Never putting herself first.

Her body had been carrying that for years. Not just weight. Pain too.

She’s since come off the jabs. She’s letting go of weight now for real reasons, not just appetite suppression. And her fibromyalgia type pain has gone completely. Her hips and knees feel better. She’s lost 2lbs without even trying.

The weight was never just weight. The pain was never just pain.

Sometimes the body holds what we don’t let ourselves say.

If any of this feels familiar, send me a message. Let’s talk about what your body might be carrying.

🙏

mindbody

09/08/2026

One week in, and here’s the update from a client who came to me a few weeks ago.

He’d been training hard but kept binging, which made all that effort pointless, it left him feeling like a failure. He was adamant he didn’t want the weight loss jabs. He wanted to find the root cause of his relationship with food, not mask it.

No binging.✅
No sugar. ✅
No crisps ✅
No crap ✅

Lighter in mind and body already

This is what happens when you get underneath the behaviour instead of white knuckling through it.

Do you want to change your relationship with food and release weight without the jabs? Or maybe you’ve hit your goal on the jabs and you’re scared to come off them because of food noise and rapid weight gain.

I have 5 virtual sessions available at half price this month. Comment “READY” below and I’ll DM you the details.

I’m also taking clients face to face in my London and Framfield studios, with special rates - DM me for details 🥰🥰

29/07/2026

Red flags weren’t invisible. You just had a story that made them make sense.

Something I’ve experienced myself, and which has become even more enlightening since becoming a therapist and life coach, is how we create our own stories for potential partners to suit the ideas we project onto them. These stories are usually unconscious, formed in childhood, maybe from an emotionally unavailable parent, or a parent whose love was conditional or abusive. It becomes a pattern, wired in, because we’re wired for survival but also for connection.

This isn’t just something I’ve noticed in my own life. It’s something I see over and over in the people who sit across from me in session. Bowlby, the psychiatrist who founded attachment theory, called these early blueprints “internal working models.” Basically the mind’s template for what relationships should feel like, built before we could even speak. And once that template is set, we tend to unconsciously seek out relationships that match it, even when it hurts us.

So here’s the question. If connection was founded on a dysfunctional foundation, and it becomes normal, why do we keep hitting the same unfulfilling relationships and think it’s them?

Research tells us something different. Trauma researcher Bessel van der Kolk has spoken about how many of us are unconsciously drawn back to situations that echo our original wounds, because they feel familiar, even when familiar isn’t safe.

It’s how we’re wired for connection. Until we change that frequency on a deeper level, our ability to change the story stays the same.

If this hit home, you’re not broken, you’re patterned. And patterns can be rewired.

If you’re ready to understand your story and finally break the cycle, send me a DM me for me details 😎❤️

Leading Hypnotherapist & Mindset Coach: Former Head Trainer, Transforming Lives for Success & Fulfilment. With a background in training over 16,000 therapists

27/07/2026

Am I trusting the evidence, or trusting the story I want to be true?

It’s worth sitting with that one, especially when it comes to matters of the heart. A new relationship. An old one resurfacing. Someone from your past reaching back out, and that familiar pull returning with them.

What do you actually know right now? The way they’re showing up today. What they’ve actually said, actually done, actually followed through on. And what have you quietly layered on top of that? The story about who they could be, who they used to be, who you’re hoping they’ve become.

Imagination isn’t the problem here. Hope isn’t either. But somewhere along the way, the feeling has to be checked against the evidence. The version of them you’re picturing can’t love you. Only the version standing in front of you can do that.

So ask yourself. Am I responding to who this person actually is, or to who I remember, or who I’ve imagined they’ll be? What have they shown me, and what am I hoping is still true?

You don’t have to switch off your heart to make a clear decision. You just have to know which one is actually leading.

22/07/2026

The most exhausting part of public speaking has nothing to do with the audience.

It’s the conversation happening entirely inside your head while you’re holding it together on the outside.

Composed exterior. Steady voice. And underneath it all, a nervous system on high alert, convinced something is about to go wrong.

Here’s the thing: when you’re standing in front of a room waiting to be watched, assessed, judged... your nervous system reacts like it’s facing an actual threat.

That inner critic isn’t proof you’re weak or not cut out for this.

It’s a survival response, learned in moments where being seen didn’t feel safe.

By the time you’re presenting to a room full of colleagues, your nervous system has been rehearsing this reaction for years. Your inner monologue becomes your biggest competitor.

Here’s what changes everything:

When you work at the subconscious level, addressing the root belief instead of just managing the symptom, your relationship with being seen finally shifts. And high-pressure moments shift with it.

The version of you that freezes under pressure isn’t the real you. It’s the version your subconscious built to keep you safe.

It’s time to update the programming. 💙

Book a 1:1, link in bio.

17/07/2026

Almost everyone wants to be called a perfectionist.

It sounds like a compliment. A badge of high standards. Something to mention in a job interview when asked about your weaknesses.

But what if perfectionism has nothing to do with standards?

What if it’s your nervous system still trying to protect a child who learned, somewhere along the way, that what they did was never quite enough?

For many people, perfectionism doesn’t start as ambition. It starts as adaptation.

If you grew up in an environment where:

➡️ praise came with conditions (“good, but you could have done better”)
➡️ mistakes were met with criticism
➡️ love felt like something you had to earn through performance

…your brain did what all brains do. It built a strategy to keep you safe.

Never fully satisfied. Always pushing.

Because if you stop, if you rest, if you decide it’s enough… what happens then?

This is not a personality trait. It’s a pattern, and patterns that were learned can be unlearned.

In adulthood it shows up as:
🔹 overworking
🔹 the inability to switch off
🔹 a nagging sense of being a fraud despite every achievement
🔹 a finish line that somehow keeps moving

The goal isn’t to lower your standards.

It’s to separate your worth from your output, and reprogram the belief at its root.

You were enough before you achieved anything. Your nervous system just wasn’t taught that.

That’s what we work on. 💛

If this resonates and you’re ready to explore what that work looks like, my DMs are open.

14/07/2026

A Reform UK MP suggested that England winning more World Cup matches would reduce domestic abuse.

Let that sink in for a moment.

Refuge, the UK’s largest domestic abuse charity, was clear in response: football is never an excuse for domestic abuse. Perpetrators cannot be shielded by the myth that football causes it.

They are right. This framing does something deeply dangerous.

It shifts responsibility away from the abuser and onto a scoreboard.

Here is what the data actually tells us.

A domestic abuse call is made to the police in the UK every 30 seconds. Not just when a team loses. Every single day.

Major tournaments do not create abusers. They create conditions that abusers already exploit: alcohol, tension, a captive household, a moment where control feels threatened.

The match is never the cause. The pattern was already there.

This is not a football problem. It is a mental health problem, a trauma problem, a pattern of behaviour that was learned, reinforced and never addressed at its root.

In my work, I see what lives underneath cycles of control, rage and emotional dysregulation.

Unprocessed trauma. Subconscious beliefs about power, worth and safety formed long before any of this began. Patterns so deeply wired that the person enacting them often does not understand why they cannot stop.

That does not make it acceptable. It makes it addressable.

This cause is personal to me. In June I ran 100 miles for because the work they do for survivors matters and because awareness without action is not enough.

This World Cup, the conversation should not be just about results. It should be about the people sitting in homes right now hoping the final whistle brings quiet rather than danger.

🔁 Repost this for your network.

If you or someone you know is experiencing domestic abuse, Refuge’s National Domestic Abuse Helpline is available free, 24 hours a day: 0808 2000 247.

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