Sam Thompson said he has endured a difficult year since splitting from Zara McDermott, describing the period as a "learning curve" as he reflected on personal growth and the support of friends and family.

Thompson, 32, spoke about the challenges during an appearance on ITV's Lorraine, saying he has relied on a close circle of people while navigating 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 told host Lorraine Kelly. "I think we've all gone through the kind of year that I've had to be fair... It's a learning curve. You get back and you figure out a lot about yourself as you go through the year."

Thompson and McDermott, who were together for five years and had lived together in London, split in December 2024. McDermott, 28, has since confirmed a relationship with singer Louis Tomlinson, 33, posting a public photograph that prompted widespread attention. Thompson discussed the emotional impact of that public "hard launch" on his Staying Relevant podcast, saying he "wouldn't wish a hard launch on my worst enemy" and describing the moment his phone began to fill with messages and alerts.

On his friend Pete Wicks's Man Made podcast, Thompson further reflected on how the breakup has changed his approach to emotional support. He said he still turns to friends and family for help — naming a number of close contacts he depends on — but acknowledged an internal sense that he is not yet fully able to take care of himself. Asked whether seeking help made him feel less of a man, Thompson said asking for help was not the issue but admitted, "I think I lean a little bit too heavily into the depending."

Thompson's comments come after a period of heightened public scrutiny around his former partner's new relationship. McDermott and Tomlinson were first reported to be dating earlier in the year and later shared public posts signalling their relationship. An insider told The Sun that they had dated privately before going public to ensure the relationship was "the real deal" and described them as "very career driven" and supportive of one another.

Thompson rose to prominence through reality television and won I'm A Celebrity in a recent series; McDermott is a former Love Island contestant. Both have maintained active media profiles since the split, with Thompson frequently discussing his experiences and mental health on podcasts and in interviews.

He framed the past year as uncomfortable but ultimately instructive, saying difficult periods can prompt necessary personal change. Thompson credited his recovery and resilience to the network of friends and family around him and said he is continuing to learn how to balance seeking support with becoming more self-reliant.

As he moves forward, Thompson has emphasised the importance of candid conversation about emotional wellbeing and the role of close relationships in coping with public breakups. He did not outline specific future plans in his recent interviews but said the period has offered clarity about himself and the changes he wants to make.