Sam Thompson has described the past year as "a learning curve" as he spoke publicly about the personal challenges he has faced since splitting from Zara McDermott.
The 32-year-old I'm A Celebrity winner told ITV's Lorraine on Tuesday that the breakup, which followed a five-year relationship, had prompted a period of reflection and change. "If you've got amazing people around you, which I do, I'm very lucky to have best friends around me and the most amazing family," he said, adding that the experience had forced him to learn more about himself.
Thompson has spoken about the split on several platforms in recent weeks. On his Staying Relevant podcast he said seeing McDermott's public announcement of a new relationship had been painful. "Tell you what though, I wouldn't wish a hard launch on my worst enemy," he said after describing the moment his phone began to "blow up" with messages. McDermott, 28, formally announced her relationship with One Direction singer Louis Tomlinson on Instagram last month with a photograph in which the couple were pictured kissing.
On Pete Wicks's Man Made podcast, Thompson reflected further on the toll the breakup took. He said he had an "uncomfortable" start to the year and acknowledged leaning heavily on friends and family for support. "I still look to people for help all the time," he said. "I have a lot of people who I depend on and as much as I love that, I still feel inside like I'm not quite at the place where I can take care of myself." Asked whether asking for help made him feel less of a man, Thompson said asking for help did not, but that he recognised he could be overly dependent.
Thompson and McDermott lived together in London during their five-year relationship, which ended in December 2024. McDermott and Tomlinson, 33, were first linked earlier this year and friends told The Sun the pair had been dating away from the public eye before making their relationship public. The Instagram post that announced their relationship was accompanied by a red heart emoji and a comment from Tomlinson that read, "I love you." Thompson said he had watched the public reaction with concern for how it would land on him personally.
Throughout his media appearances Thompson has emphasised the role of his support network in his recovery. He credited close friends, family members and colleagues for helping him process the breakup and navigate public scrutiny. He told Lorraine that the experience had allowed him to "figure out a lot about yourself as you go through the year."
The conversations come as Thompson continues to maintain a media presence with podcasts and television appearances. He has spoken openly about personal growth and how difficult personal periods can act as a catalyst for change. Thompson's candid reflections add to a broader pattern among public figures who have used interviews and social media to discuss the personal impact of high-profile relationships and breakups.
Thompson's interviews have been part of a steady stream of coverage following his split from McDermott, who has moved on publicly with Tomlinson. Both Thompson and McDermott have kept active in their respective careers; Thompson has focused on broadcasting and podcasting, while McDermott has continued her media work alongside her new relationship being in the public eye.
As Thompson continues to talk about the year behind him, he has framed the experience as an ongoing process of learning and self-discovery, emphasising the practical and emotional support he has received and acknowledging that rebuilding personal resilience takes time.