September is Sleeptember and when I saw the materials—a 4-week challenge designed to improve sleep through small, daily changes. It includes a sleep diary, weekly goals, and helpful resources to track your habits. I thought I would try it out for the month.
First Impressions
The materials looked great right from the start. The sleep diary and accompanying email newsletter for the four-week challenge were clear, well-structured, and easy to follow. The layout of everything—from the downloadable PDFs to the charts—was visually appealing, practical, and, importantly, not overwhelming.
The sleep diary is split into two sections:
Morning review – reflecting on how well you slept
Evening review – noting activities from the day
Each entry only takes a few minutes, and covers essentials like alcohol intake, exercise, and sleep quality. The goal is to build up a pattern over time to identify what might be helping—or hindering—your sleep.
The Four-Week Challenge
Alongside the diary, the Sleeptember challenge provides four pre-selected goals to support better sleep. My challenge included:
Going to bed at the same time every night, including weekends
Monitoring daily habits
Recording reflections in the diary
Noting progress using a simple chart
The chart was a big win for me. I like anything visual and easy to tick off—it’s motivating, and the simplicity meant I actually kept using it.
One of the suggested goals—going to bed at the same time every night—was surprisingly tough. Like many people, I have different schedules for weekdays and weekends, and shifting to a consistent bedtime took some effort. But that’s the point: the challenge isn’t to introduce dramatic change overnight, but to encourage gradual adjustments. This challenge helped me become more aware of how my routine or lack of it on weekends, impacts my sleep.
Final Thoughts
Most of us know what we should do for better sleep—Sleeptember helps us actually do it. It’s not a fix for deeper health issues, but it’s a great tool if you’re looking to reset your sleep habits. As the nights draw in, it’s a good time of year to give it a try. September may be nearly over but it’s not too late to improve your sleep.
✨ Need More Support?
If poor sleep is affecting your wellbeing, we can help.
At Wellbeing Therapy Solutions we can help you explore strategies to help improve sleep. We can look at what’s behind your sleep issues—whether it’s mental health related; stress, anxiety, or something else, we can support you to make the changes so you can get the rest you need.
📩 Contact us today to book your free consultation. #SleepBetter #Sleeptember #WellbeingTherapySolutions
To everyone awaiting results — A Levels this week, GCSEs next — I want to start by wishing you the very best of luck.
But more importantly, I want to remind you of something:
You are more than your grades.
In today’s hustle culture and high-pressure environment, it can feel like exam results are everything. But while your grades do matter, they’re just one part of a much bigger picture. Your personality, your sense of humour, your work ethic, your kindness, your passions — these are the qualities that truly shape your future.
Yes, good grades can open doors. They help you take the first step into your next stage — whether that’s sixth form, college, university, or a new training path. But once you’re through that door, it’s your skills, choices, and mindset that will really determine your direction.
The Reality Behind Expectations
Expectations around transitions — especially starting university — are often shaped by what we see online. Social media tends to show the highlight reel: the excitement, the freedom, the fun. The reality can be different. Moving to a new place, navigating new routines, and making new connections can be both exciting and overwhelming.
Having a plan can help. It gives you a sense of control and reduces some of the natural anxiety that change brings.
For those who are neurodivergent (ND), changes in routine and environment can be especially challenging. If you’re heading to university, everything changes — from your living space to your daily structure. Think about what you might need to help ease the transition. It could be something as simple as bringing a favourite blanket from home, creating a plan to stay connected to family and friends, or setting up a comfortable daily routine.
If you’d like more support in preparing for this transition, I’ve created an online course: ‘Preparation for Uni’ — where we explore what to expect and how to prepare, covering practical, psychological, and emotional strategies to help you feel more confident and grounded.
Navigating Change with Confidence
Whether you’re changing school year, starting A Levels, or heading off to university, these are all key transitions. Each brings new expectations, opportunities, and challenges.
It’s completely normal to feel nervous — everyone does. What matters is how you manage those feelings. Here are a few things to keep in mind:
Get support: Talk to someone. Don’t carry it all alone.
Make a plan: Having a roadmap can ease the uncertainty.
Stay open-minded: Things might not go exactly how you imagined — and that’s okay.
Keep perspective: Every hurdle you face builds resilience and helps you grow.
Transitions are chapters in your story — and no good story is ever without a few twists.
This year’s Mental Health Awareness Week shines a spotlight on Community — and it’s important to remember that work is a key part of that. Whether paid or voluntary, work connects us with others, gives us a sense of identity, and can be a valuable source of belonging.
But when the balance between work and life is off — due to long hours, communication breakdowns, personal stress, or health challenges — it doesn’t just affect one person. It can ripple across a team, a household, and even the wider community.
🌱 Why Work-Life Balance Matters
Many people hesitate to talk about work-related stress because of stigma. But let’s be clear: Stress is not a weakness. It’s a human response to pressure — and it can affect anyone.
When our work-life balance is out of sync, we may feel exhausted, anxious, or disconnected. Over time, this can lead to burnout and harm our relationships, our health, and even our performance at work.
Finding balance doesn’t mean dividing time equally between work and life — it means prioritising the right things at the right time, based on your circumstances.
💡 Real-life balance looks different for everyone:
A university student might skip Friday night plans to study — that’s healthy balance. But isolating entirely for days on end, without movement or social connection? That’s a sign things are out of kilter.
A parent might adjust their work schedule to be present for bedtime routines.
A nurse or teacher might carve out specific days for self-care, knowing they pour energy into others daily.
Understanding your own needs and rhythms is key.
👣 What You Can Do to Rebalance
At Wellbeing Therapy Solutions, we support people in understanding and restoring their unique work-life balance. Here’s how we can help:
1. Explore the Underlying Causes
We help identify why things feel out of balance. Is it workload? Personal pressures? Expectations you’re putting on yourself? Recognising the cause is the first step to change.
2. Develop Coping Mechanisms
We offer practical strategies to manage stress in the moment — from deep breathing and mindfulness to grounding exercises. These are tailored to your lifestyle and needs.
3. Build Confidence in Your Choices
There’s no universal formula. Life ebbs and flows, and so do your priorities. We help you feel confident in adapting your approach without guilt.
4. Reconnect with Community
Sometimes, feeling out of balance stems from a sense of disconnection. We help you find new ways to engage — whether it’s through hobbies, local groups, or peer support.
💬 Final Thoughts
Maintaining work-life balance is not about perfection — it’s about awareness, flexibility, and compassion. For yourself, and for others. A well-balanced life benefits not just individuals, but whole communities.
So during this Mental Health Awareness Week, ask yourself:
Do I feel in balance? What small step can I take today to feel more connected and supported?
If you’re unsure, struggling, or just want to talk — Wellbeing Therapy Solutions is here to support you. Together, we can find the balance that works for you.
Breaking the Cycle of Stress: The Hidden Toll of Masking at Work
Recently, I had a conversation with a university student about the stress she was experiencing in her part-time job. She has ADHD and is wonderfully bubbly, full of ideas, and genuinely enthusiastic about her work.
However, like many others with ADHD, she struggles with time management and staying focused. As we spoke, it became clear that her workplace was focusing too much on her mistakes, which was adding to her stress and taking a toll on her wellbeing.
She also shared that, at work, she was “masking.” For those who may not know, masking is when neurodiverse individuals feel the need to hide their natural tendencies to fit societal norms or workplace expectations. Research consistently shows that masking is highly stressful and can negatively impact a person’s health and wellbeing.
For this student, the pressure to conform to her manager’s expectations was exhausting. She described how draining it was to constantly suppress her true self, which affected her energy levels, wellbeing, and even her productivity.
The effects were far-reaching. She felt constantly on edge, unfulfilled, and dreaded going to work. Sleep became an issue—she lay awake at night worrying. Physically, she experienced skin flare-ups, headaches, and even resorted to biting her lip from stress. Eventually, she reached a breaking point and decided to leave the job.
Thankfully, her story took a positive turn. She found a new position with a manager who was more understanding and supportive. What a difference it made! In this new role, she could bring her authentic self to work. She was free to share her ideas and energy, which not only benefited her but also her employer and team. If she was running late or found herself off-task, a gentle reminder from her manager was far more effective than criticism. The change was transformative.
What struck me most about her story was how these adjustments—creating a supportive environment and focusing on strengths rather than struggles—came at no extra cost. They simply required an understanding manager who valued her for what she brought to the table, whilst supporting with the difficulties.
This story highlights an important takeaway: when neurodiverse individuals are allowed to be themselves, they thrive. By fostering supportive environments and recognizing strengths, we can improve not only wellbeing but also productivity and team cohesion. Everyone benefits.
If you would like some support to support your neurodiverse employees, please contact us for a no-obligation conversation around how we can help
Preparing for University: Navigating the Transition with Confidence
As Easter approaches, the university application process is in full swing, attending offer holder days, and gearing up for upcoming exams. It’s an exciting time filled with opportunities, but it’s also natural to feel a mix of anticipation and apprehension, especially if you’re preparing to leave home for the first time.
Understanding the Transition to University Life
University life offers a level of freedom that’s both liberating and, at times, daunting. The shift from the structured environment of school to the independence of university can be significant. It’s important to acknowledge that while this transition is often portrayed as seamless, it comes with its own set of challenges. Many students experience a range of emotions as they adapt to new academic demands, social settings, and living arrangements.
Introducing the ‘Preparing for Uni’ Course
Recognising that the transition to university is a significant milestone, I offer a course titled ‘Preparing for Uni.’ The first session this season is scheduled over the Easter period, providing an opportunity for students to:
• Understand the Transition: Discuss the psychological and emotional adjustments associated with moving away from home and starting university.
• Explore Practical Aspects: Learn about managing finances, cooking, laundry, and other essential life skills.
• Access Support Services: Gain information on university support systems, including mental health resources, disability services, support for your neurodiversity.
This course is particularly beneficial for students with additional needs, whether mental health-related, physical, or neurodivergent. It offers tailored guidance on accessing the support you require to thrive in a university setting.
