Sometimes a great idea starts off well and then evolves into something else! This blog post started as a post for Neurodiversity Awareness Week 2026 but there was too much to say. So here is an impromptu extra little treat for you all!
As OTs we are passionate about supporting people with every day activities and ensuring everyone can live their life to the full. One small (but big) thing we do every day is communicate. For those who do not struggle with this, it can be taken for granted.
For some people with autism, and possibly other neurodiversities too (we would love to know!), they can struggle with selective mutism. This means that, despite being able to speak fluently usually, in certain places and situations they find themselves unable to speak or to answer. Selective mutism can also occur as a consequence of sensory overwhelm or high emotions. Often, bystanders, family or friends try to help the overwhelmed person by asking questions or trying to bring reassurance by talking to them. Sometimes, this can cause additional stress and turn out to be unhelpful.
This quick blog post aims to help those who struggle with speaking in times of stress or overwhelm. If this affects you, or someone close to you, please read on before downloading the resource.
How to use these communication cards
Each communication card serves a purpose. It would be valuable to create more than one. Think about what situations you might find yourself struggling to speak and what it is you would be trying to communicate. If you are unsure, use the following questions:
What do you need in this situation?
What would you say if you were able to speak?
How can someone else help?
Do you need to leave the situation or do you need some time and space before being able to return?
Do you need help getting home/ to a safe place?
It would be useful to keep a digital copy of your communication cards on your phone. Or you can print them on paper and laminate them so they last longer in your pocket or bag. Just make sure they are somewhere you can access them to make those difficult situations that little bit more manageable.
If you need any help creating communication cards, or want to discuss other communication issues, do not hesitate to contact Marjolein for more help here.
Eating Disorders Awareness week is February 23rd to 1st March and we wanted to take this opportunity to explore eating disorders in some more depth. Whilst eating disorders are often talked about, they can also be widely misunderstood based on stereotypes in films, social media, and even in day to day conversations.
This can make it hard for people to recognise symptoms, ask for help, or support someone they care about. It’s important to break down some of the most common myths about eating disorders – and replace them with the truth!
Truth: Eating disorders are not really about food at all. Food and weight may be the most visible part of an eating disorder, but underneath, they may be linked to things like:
• emotional regulation • anxiety and depression • trauma • perfectionism • low self-esteem • a need for control
Behaviours around food often become a way to cope with overwhelming feelings, stress, or a sense of not being “enough.” See the Eating Disorders Iceberg, created by Dr Juliet Young, which highlights just how many other things may be going on for someone with an eating disorder.
Myth #2 People with eating disorders are thin
Truth: You cannot diagnose an eating disorder by appearance.
People with eating disorders come in all body shapes, sizes, genders, and backgrounds. Many people who struggle:
are not underweight
may look “healthy” to others
may never experience visible weight changes
Some eating disorders, such as binge eating disorder or atypical anorexia, often go unnoticed because the person does not fit the stereotype. Assumptions such as this can be big barrier to someone seeking early help and recognising if someone around us is struggling.
Myth #3 Eating disorders are for teenage girls
Truth: Eating disorders affect people of all ages and genders.
While teenage girls are often highlighted in awareness campaigns, eating disorders also affect:
boys and men
nonbinary and transgender people
children
adults in their 30s, 40s, 50s, and beyond
Many adults develop eating disorders later in life – sometimes triggered by major life changes, illness, pregnancy, grief, or chronic stress. This myth makes many people feel invisible and less likely to seek help as they fear being dismissed.
Myth #4Talking about eating disorders makes it worse
Truth: Responsible, compassionate conversations can actually save lives.
Silence and shame allow eating disorders to grow. When conversations are handled carefully – without graphic details, competition, or glorifying weight loss – they can:
help people recognize symptoms in themselves
reduce isolation
encourage speaking out and early support
remind people they are not alone
The real risk is not talking about eating disorders at all.
Myth #5 Families and friends cause eating disorders
Truth: Eating disorders are complex and rarely caused by one thing.
There is no single cause of an eating disorder. Most develop through a mix of:
biological vulnerability
personality traits
social and cultural pressures
life stressors
mental health conditions
Blaming families or loved ones oversimplifies a very complicated reality and can damage relationships that are often crucial for recovery.
So how can I help someone with an eating disorder?
While every person’s recovery looks different, some of the most helpful elements include:
try not to judge. Ask them what would help, like meeting up socially without food involvement (meet for a walk instead of dinner and drinks)
encourage them to access mental health support specific to eating disorders
have a GP check up
be patient and support the person to offload stress and build healthy coping mechanisms
learning skills to manage emotions and stress without using food or control
A final thought…
Eating disorders thrive in secrecy, shame, and misunderstanding. When we replace myths with accurate, person-centered information, we make it easier for people to recognise their struggles – and easier for others to respond with empathy instead of judgment.
If you or someone you care about is struggling with food, body image, or eating behaviors, you don’t need to wait for things to become extreme. Support, understanding, and recovery are possible and they are always worth aiming for. At Wellbeing Therapy Solutions we can provide you with a compassionate, non-judgmental space to help you build healthy coping mechanisms and offload your stress.
January often signals a return to routine after a well-earned break. For others — particularly those returning after long term absence or navigating work alongside mental health challenges — the transition back can feel daunting and overwhelming. At Wellbeing Therapy Solutions, our Work Well Services are designed to bridge the gap between sickness absence and full participation at work. Our aim is simple: to support employees to return safely, confidently, and sustainably, while helping employers retain and support their valuable workforce.
Supporting Employers, Empowering Employees
A successful return to work benefits everyone and increases overall profitability. By providing providing tailored, collaborative, practical support that aligns individual needs with job demands, our support can be the difference between a successful return and ongoing absence.
Our comprehensive assessments consider:
The needs and strengths of the employee
The requirements of the role
The work environment and organisational factors
Practical, achievable workplace adjustments
We provide clear, evidence-based recommendations that help employers meet their employment law obligations, while enabling employees to perform at their best.
Why Workplace Adjustments Matter
Many employers recognise and champion their workforce. When dedicated staff face challenges that affect their ability to stay in work, this can have a wider impact on overall productivity. Research consistently shows that appropriate workplace adjustments:
Improve productivity and performance
Support continuity of work
Boost morale and engagement
Reduce sickness absence
Save costs by avoiding lengthy recruitment processes
Recruitment is costly, time-consuming, and disruptive and new staff often require ongoing upskilling. Supporting existing staff isn’t just the ethical choice — it’s a smart, strategic investment in the business.
When supporting employees we consistently find that adjustments introduced to support one individual have a positive ripple effect, improving wellbeing, efficiency, and workplace culture across the whole team.
Expertise in Mental Health and Neurodiversity
As Occupational Therapists specialising in mental health, we are uniquely placed to take a holistic view of the individual and their work role. Our assessments explore:
Mental health symptoms
Neurodiversity
Strengths, challenges, and coping strategies
Environmental and organisational factors within the workplace
We also assess the workplace itself, offering practical guidance to employers on creating inclusive, supportive environments where people can thrive.
Diagnoses of mental health conditions and neurodiversity are increasing. At WTS we feel this is a reminder that the needs within the workforce are evolving, and that thoughtful, proactive support can make a meaningful difference. This is echoed in the UK Government’s Keep Britain Working review (November 2025), which highlights the importance of inclusion and support in the workplace.
We also recognise that this can leave many employers and line managers unsure about what to do, how to respond, or where to start. Navigating these situations can feel complex — but with our guidance and support, businesses can create environments where both their people and their organisation can thrive.
Encouraging Disclosure and Open Conversations
We aim to help employees feel safe and confident to disclose their needs. With the right support in place, disclosure leads to better understanding, appropriate adjustments, and improved outcomes for everyone involved.
For example, a reasonable adjustment such as regular screen breaks may be recommended. While this may support one individual, it also encourages movement, reduces physical strain, and creates moments to pause and refocus — benefits that extend to the wider team.
Let’s Bridge the Gap Together
Whether you are an employer seeking to retain skilled staff or an employee needing support to return to work, Wellbeing Therapy Solutions is here to help.
By bridging the gap between absence and full participation, we create healthier workplaces, stronger teams, and better outcomes for all.
We are often told that journaling is good for us and that we should be doing this, but we aren’t taught how to journal. So our Practice Assistant Daisy is here to give you some tips! …
“You don’t have to journal every day to be successful at it! Because some days, you may not feel the need to, it is on your terms.
Finding your feet with journaling can be trial and error. Explore and pick method(s) that you think will help you in that moment.
I believe it is also important to say that journaling is not for everyone! Mindfulness practices are not one size fits all, it is finding what works for you.
What is journaling?
Journaling is a practice of recording your thoughts, emotions, experiences and reflections, usually by writing in a notebook or on a phone/ laptop.
Why journal?
Many of us have thoughts that we don’t feel comfortable to share; because it may hurt someone’s feelings, or we just don’t know how we’re feeling in the first place. Journaling allows you the freedom to say how you truly feel. Writing your feelings means that there is no judgement from anyone else. Creating your safe space with your journal is powerful as you are connecting with your present self and allowing yourself to be 100% honest.
When you journal, you can set the tone and the atmosphere of the conversation. It’s important to think about where you are and create a space you enjoy. You could be sat in a comfy chair or on the train or in a coffee shop surrounded by strangers. Romanticising journaling can encourage you to understand the importance of being true to your present self.
Where do I start?!?
Choose a journal!
You can purchase mindfulness journals that have prompts so you know where to start. You can grab a blank pretty notebook and see what comes out of your mind. You can just open the notes page on your phone.
Just get started. You could write something as simple as how are you feeling, how present did you feel today on a scale of 1-10 or what was on your mind the most today. If you feel that you don’t know where to start or what to write this can be a guide to help you get started!
OR… If you don’t want any prompts, that’s ok too! Just get your note space (decorate it/ make it yours!) and start writing.
This leads me onto a method that I feel for me, works every time…
#1: The Blurting method
This is when you just write down everything and anything or as little as you want to. Just starting to write anything, this could just start with how you’re feeling or writing about a situation that you are currently in. Then just let your thoughts flow and write them down, this allows you to release what you have been holding onto, even if you didn’t know it was there! When blurting, it is important to realise that you don’t have to worry about perfect handwriting, punctuation and grammar, the aim is to get everything out onto the page.
Why?
To feel relief!
Many of us can find ourselves bottling up our true emotions and thoughts in order to save others or not feel embarrassed. By using the blurting method, this allows you to fully express yourself and can give you the mental clarity that you need.
#2: Self Compassion journaling
It can be easier to think negative about ourselves than positively. If you struggle with this, a way to encourage positive self-talk can be through journaling. Instead of saying how you feel, write a letter to yourself. This can be a letter addressed to you that you can read when you want. Or it can be a letter you write and then discard or delete too. Writing a letter of compassion to yourself teaches you to be kinder to yourself and cut yourself some slack! Treat the letter to yourself like you would a loved one because we can be great at lifting others up but forgetting ourselves!
An example could be: Dear (name here)
You have been really trying lately, even when you don’t feel your best, but you’re still turning upevery day and that is amazing! I am so proud of you.
OR… instead of writing a letter, you could write down how you made yourself proud today. This could be that you were super organised with something or that you finally got an annoying task out of the way with. Writing down a proud moment or a reminder that you need to hear right now can boost your confidence in your ability.
#3: Here is a Reminder That…
For a quick and easy journal prompt, start with the phrase “here is a reminder that…” What do you need reminding of today? Do you need strength to face the day? Do you need to remind yourself you can do this? Do you need to plan someone to have the kids so you can breathe in silence for 5 minutes? Do you need to book some time off work just so you know a break is coming?
Whatever you need, remind yourself of that.
Journaling is a reminder that it is ok to take time for you! Even if its 5-10 minutes with your journal, this can help you to feel more connected to yourself as well as understand more about your emotional processing. Consistent journaling can help you to identify patterns and triggers which can enhance your emotional literacy and self-awareness.”
It is that time of year when New Year is looming around the corner. In this post, I will be providing you with some perspective as to why New Year isn’t always a joyous occasion. In addition, I also talk about self-acceptance and provide a couple mindfulness practices that can encourage this.
Firstly, I want to start off with a quote that stopped me in my tracks:
‘Comparison is the thief of joy’.
I find that this quote encapsulates how many of us feel at the end of the year.
How so?
The end of the year can be exhausting for many; as it is common to reflect on certain life events that have or haven’t happened during the past 12 months. Often our inner self-critic can contribute to this.
When reviewing the year through our own perspective, many will instantly think about what didn’t go right rather than what we did achieve. This can be the more common option for people due to societies strive for perfection.
If we are not where we thought we would be with our life goals at a certain age, the milestones we map out for ourselves lead us to believe that we need to change.
We can be so quick to find ourselves comparing the year we’ve experienced against people we know or see online.
Maybe a friend got promoted at work and you have stayed in the same job this year. This is an outside perspective as this is only one area of their life; maybe that same friend was going through a fractious relationship and may compare themselves to someone who has recently gotten engaged. Even though people see what they choose to see, so many of us always find something to put us down.
These negative thoughts are unhelpful, which could explain why people feel the need to make changes to their life. This time of year, it is commonly ‘New Year, New Me!’ which reinforces the NEED to change and make the next year better than the last; but the same time next year we can repeat the cycle.
So, I want to offer an alternative perspective on this force-fed narrative of New Year’s.
Let’s replace the negative inner self-critic with self-acceptance.
But… why?
Imagine if someone you care about was telling you about all the negative reflections about their year and you responded with “that’s not good enough”, “you didn’t try hard enough” or “you didn’t do your best”.
That’s harmful and you wouldn’t want to hurt a loved one. So why is it ok to do it to yourself?
Maybe this year didn’t go as you hoped and may have been the worst year you’ve experienced in a long time. But there will still be many things worth commemorating.
We often think that we have to look for the stereotypical BIG life events, but we don’t.
If it helps you, write a list or type in your notes app, write down what you accomplished this year that made you proud.
It could be that you started going to the gym more. You finally read that book you said you were going to. Maybe you did a good deed and helped spread some kindness.
You don’t always realise the positive impact you make in people’s lives!
I also find it important to note that I am not saying that change is bad.
It is also ok to want to change something about your life as we are constantly evolving as people. What I am reinforcing is that you should never change because society expects you to, or you think it does.
If you make the decision to create change, it should be because you want to, not because you were told or think you ‘should’
I want to leave you with this. Instead of saying ‘New Year New Me’, why don’t you try and say ‘New Year, Same Me’.
Why?
Because you are amazing as you are.
Instead of setting resolutions, why not switch it up to positive affirmations.
Repeating these to yourself can help you feel strong and loved. This mindfulness practice can encourage you to find your self-acceptance.
Try saying these or think of your own that resonate!
For some, December is a time of connection, reflection and celebration; for others it can feel overwhelming, pressured, or lonely. Whatever it means for you, we want you to know that support is available.
That’s why we created our 12 Days of Advent across social media this year; a collection of small “gifts”: resources, gentle reminders, and supportive messages to help guide you through the season.
Here’s a round-up of everything we shared, all in one place.
🎁 Day 1 — A Helpful Parenting Podcast: Help Your Kids!
If you’re a parent or carer looking for guidance around topics like anxiety, grief, big feelings or social media, we recommend the Help Your Kids! podcast by Shelley Smith and Dr Mish Seabrook at Sunrise Wellbeing.
🎁 Day 3 — The Pause Project: Mindfulness Support Group
Our Leicester-based mindfulness group, facilitated by Kate & Daisy, offers a warm space to pause and reconnect. The 17th December session focuses on “The Power of Calm in the Chaos.” Book future sessions via Eventbrite
A brilliant directory of local, national and NHS mental health support. Search for services near you: https://hubofhope.co.uk/
🎁 Day 6 — Spotlight on Stepping Stones Support Group
Hosted by the Shuttlewood Clarke Foundation in Markfield, Stepping Stones offers a nurturing space for anyone experiencing symptoms of anxiety or depression.
Surrounded by nature, the group provides grounding support in a peaceful setting.
🎁 Day 7 — A Reminder to Reach Out
Many people find this time of year challenging. A simple gesture — a message, a photo, a phone call, a coffee — can help someone feel less alone. You never know the difference your kindness may make.
🎁 Day 8 — Make Time for Self-Care
December can feel busy and demanding. This is your reminder that you are allowed to rest. Self-care might mean: ✨ Listening to a podcast you’ve been saving ✨ Ordering your favourite meal ✨ Putting on cosy clothes and resting on the sofa Small acts count.
🎁 Day 9 — It’s OK Not to Enjoy the Festive Season
Not everyone feels joyful at this time of year, and that’s completely understandable. You’re allowed to create your own version of the season — in ways that feel comfortable, grounding, or meaningful for you.
🎁 Day 10 — Practising Gratitude
It can be easy to compare ourselves to others in December. Gently pausing to notice what we are grateful for can help shift the internal pressure. That might be:
Clean water
A supportive friend
A moment of laughter
The ability to go for a walk
A comforting photo or memory
Your gratitude list can be small and simple.
🎁 Day 11 — Mindfulness Moment: Box Breathing
“Just breathe” isn’t always helpful unless we know how.
Box Breathing offers a structured way to calm the body:
Inhale for a count
Hold for a count
Exhale for a count
Hold for a count
You can adjust the timing to whatever feels comfortable for you. It is a gentle, grounding way to recentre.
🎁 Day 12 — The Final Gift: Be Kind (To Yourself and Others)
We often cannot see what someone is going through. A small act of kindness can make a significant difference. And remember — you deserve kindness too. Speak gently to yourself. Remind yourself that you are doing your best.
💛 Bringing It All Together
We hope you’ve enjoyed our 12 Days of Advent and found something that offered support, comfort, or reflection.
If you or someone you know is struggling, please reach out — whether to one of the services above, a trusted person, or to us at Wellbeing Therapy Solutions.
You are not alone. Wishing you steadiness, warmth, and moments of peace as we move through December.
