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
The start of a new school year can bring lots of emotions in children and while many young people may feel excited and enthusiastic for the change, others may be feeling overwhelmed and anxious. A new classroom, new class teacher and new unfamiliar routines can be a lot for children and young people to manage and it is natural that as a parent you want to support your child in the best possible way.
Here are a few simple ways you can help your child during this time:
1. Acknowledge Their Feelings Let your child know that it’s normal to feel nervous. Encourage them to talk about what worries them, and listen without judgment. Sometimes just being heard can reduce anxious feelings.
2. Establish a Predictable Routine Start adjusting sleep and morning routines before school begins. Predictability helps children feel safe and in control. A pictorial schedule may also be helpful for children who have a preference for visual information.
3. Focus on the Positives Talk about what they might look forward to, for example, seeing friends, learning more about their favourite subject or joining an after-school club. Help them to think of a few enjoyable things about school to shift the focus from wholly negative.
4. Do a Practice Run If possible, walk or drive past the school, visit the playground, or rehearse the drop-off. This familiarity will help to reduce your child’s anxiety and make their first day less intimidating.
5. Teach Calming Strategies Introduce simple breathing exercises or grounding activities they can use when they feel nervous. A few slow, deep breaths can make a big difference. A favourite of ours is the 54321 grounding exercise where children are asked to identify 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell and 1 thing they can taste. Connecting with their senses in this way helps a child to come back into the present when they are feeling overwhelmed with thoughts in their head.
6. Stay Calm Yourself Children pick up on our emotions. Therefore, if you remain calm and confident, they’re more likely to feel the same. It’s good to have open conversations with children from a young age about different emotions and role modelling self-care is a great way to get young people into the habit of communicating how they are feeling and finding what helps them to feel regulated and settled.
Back-to-school anxiety is common and with support and reassurance, most children are able to manage the transition and settle in after the first few days. By being present, empathetic and proactive, parents can help make the transition smoother and even exciting!
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.
With International Friendship Day on 30th July 2025, it’s important to think about how you can be your own friend. Imagine your best friend came to you feeling like a failure after making a mistake. Would you roll your eyes and say, “You always mess things up”? Probably not. You’d offer understanding, remind them of their strengths, and maybe even crack a smile to lift their spirits. But when you make a mistake, does that kindness go out the window?
That harsh inner monologue—that’s your inner critic speaking. Cognitive Behavioural Therapy (CBT) offers a powerful lens to challenge and reframe those thoughts so you can treat yourself with the same warmth and understanding you give others.
The Inner Critic: Where It Comes From
Our inner critic is shaped by early life experiences, societal standards, and the belief that being tough on ourselves is the only way to stay motivated or improve. But research consistently shows that self-compassion, not self-criticism, leads to better emotional resilience, motivation, and wellbeing.
CBT helps us notice our thoughts, challenge the unhelpful ones, and replace them with more balanced, constructive alternatives.
Would You Say That to a Friend?
One of my favourite CBT techniques is asking: “Would I say this to someone I care about?”
For example, imagine thinking:
“I completely blew that presentation. I’m useless.”
Pause. Now reframe that as if you’re speaking to a friend:
“You were nervous, and that’s okay. It didn’t go perfectly, but you prepared hard and showed courage. You’ll learn from it.”
That shift isn’t about pretending everything’s fine—it’s about creating realistic, supportive thoughts rooted in facts, not fear.
Try This CBT Exercise: The Compassionate Voice
Write down a recent situation where you were self-critical.
Capture the critical thought. (“I’m not good enough.”)
Ask: Would I say this to a friend? If not, what would you say?
Write a compassionate response. (“It’s okay to make mistakes. Everyone has off days.”)
Repeat this often, and you’ll start developing a more balanced inner dialogue.
Being Your Own Friend Isn’t Indulgent—It’s Foundational
Self-compassion doesn’t mean letting yourself off the hook; it means creating a mindset where growth is possible without shame. If CBT teaches us one thing, it’s this: Your thoughts are not facts. You get to examine them, challenge them, and choose what to believe.
So next time that inner critic pipes up, ask yourself: If someone I loved were in my shoes, what would I say to them?
Modern life has a way of stretching us in every direction, with emails pinging, laundry piling up, and children needing you one moment and fiercely independent the next. It’s no wonder so many parents find themselves teetering on the edge of burnout, trying to be everything to everyone.
At Wellbeing Therapy Solutions, we work with many clients who are navigating the complex intersection of work, parenting, and personal wellbeing. As Occupational Therapists, we believe that finding occupational balance (a healthy mix of activities that nourish your productivity, self care, rest, and leisure) is not only possible, but essential.
What Is Occupational Balance?
Occupational balance means finding a rhythm in your day-to-day life where no single area takes over everything else. It’s about balancing your roles as parent, professional, partner, friend, and individual. Not every day will be balanced, but over time, we aim for a life that feels sustainable and aligned with your values.
Be Kind to Yourself
Let’s say it outright: You’re doing better than you think. Too often, we hold ourselves to impossible standards. ‘Pinterest-perfect parenting’, perfectionism at work and homemade dinners every night. The truth is, nobody can do it all, all the time. Some days will be triumphs. Others will be survival mode – and both are okay.
We encourage our clients to practice self-compassion: acknowledge the effort you’re putting in, even when outcomes don’t look perfect. Replace guilt with grace.
Strategies for Sustainable Balance
Here are a few OT-informed strategies that can help when life feels overwhelming:
Prioritise what matters today: Not every task is urgent. Ask yourself: What really needs to happen, and what can wait?
Create visible routines: Whether it’s using a family whiteboard or shared digital calendar, keeping things out of your head and in view reduces mental load.
Build in mini-moments of rest: Five minutes of deep breathing in the car, dancing in the kitchen, or reading a page of a book can recharge more than you think.
Outsource what you can: If you have the means, asking for help – cleaners, childcare, meal boxes, It isn’t lazy, it’s strategic!
Connect with your ‘why’: Reground yourself in your values. Knowing what’s most important helps you let go of what isn’t.
Your Best Is Enough
One of the most powerful shifts we see in our clients is when they redefine what “good enough” looks like. It’s not mediocrity – it’s healthy, intentional living. It’s recognising that a connected conversation with your child matters more than a spotless floor. It’s knowing that rest today means resilience tomorrow.
You are allowed to be a work-in-progress. That’s what balance really is – a fluid, evolving journey.
If you’d like support navigating your own version of balance, our occupational therapists are here to help. Because thriving in work and parenting isn’t about doing more – it’s about doing what matters, in a way that’s sustainable for you.
Summer holidays are a time for fun, sunshine, rest, and making memories but it can definitely be a challenge keeping kids entertained for weeks – especially on a tight budget. The good news is that you don’t need to spend a fortune to have a summer full of laughter and adventure. Here are a few low-cost (or no-cost) activity ideas to keep the kids busy and happy all summer long!
DIY Garden Fun Turn your garden into a mini adventure zone with water balloon games, homemade obstacle courses, scavenger hunts, or even a night camping under the stars in the garden with sleeping bags
Get Creative Stock up on supplies like paper, glue, and recycled materials for kids to make their own puppets, paint rocks, or even create greeting cards for family and friends
Explore Nature Take advantage of nearby trails or nature reserves and make a checklist of things to find such as feathers, flowers, leaves or interesting shaped rocks to look out for. There could even be a prize for who finds the most!
Movie Days Have an at home movie day where you choose a film, buy all your favourite snacks and curl up on the sofa together as a family. Go one step further and spend time making homemade cinema tickets or film posters
Local Library Adventures Most libraries run free summer reading programs, craft days, or storytelling sessions. It’s also worth checking any local facebook pages for other events happening near you!
While days out and going on trips can be great fun, the summer holidays don’t have to be expensive and with a little imagination anything can be turned into a fun adventure!
