Ever felt stuck in a loop of negative thinking and unhelpful behaviours? Behavioural experiments, a core component of cognitive behavioural therapy (CBT), might be the key to breaking free and embracing positive change. Let’s explore how these experiments work and how they can promote meaningful transformation.
What are Behavioural Experiments?
Behavioural experiments are practical exercises designed to test and challenge negative beliefs and assumptions. They are like mini scientific experiments but applied to your thoughts and behaviours. The goal is to gather evidence that either supports or refutes your beliefs, helping you develop a more balanced and realistic perspective.
How Behavioural Experiments Work
1. Identifying Negative Beliefs
The first step is to pinpoint the negative beliefs that are holding you back. These might include thoughts like “I can’t do anything right” or “People will judge me if I speak up.” By identifying these beliefs, you and your therapist can design experiments to test their validity.
2. Designing the Experiment
Next, you and your therapist will plan a behavioural experiment to test the identified belief. This involves predicting what you think will happen and then carrying out an action to see if your prediction is accurate. For example, if you believe you’ll embarrass yourself if you speak in public, the experiment might involve giving a short presentation to a small group.
3. Conducting the Experiment
With your experiment planned, it’s time to put it into action. This step can be daunting, but it’s essential for gathering real-world evidence about your beliefs. During the experiment, observe your thoughts, feelings, and behaviours closely.
4. Reviewing the Results
After the experiment, you and your therapist will review the results. Did things turn out as you predicted, or was the outcome different? This reflection helps you see whether your negative beliefs hold true or if they can be challenged and changed.
The Benefits of Behavioural Experiments
1. Breaking Negative Cycles
Behavioural experiments can help break the cycle of negative thinking and unhelpful behaviours. By testing and challenging your beliefs, you can develop new, healthier ways of thinking and acting.
2. Building Confidence
As you successfully complete behavioural experiments, your confidence grows. Seeing that your predictions aren’t always accurate can empower you to tackle new challenges and push beyond your comfort zone.
3. Enhancing Problem-Solving Skills
Behavioural experiments encourage a proactive approach to problem-solving. They help you think critically about your beliefs and find practical ways to test and challenge them.
4. Promoting Lasting Change
The insights gained from behavioural experiments can lead to lasting changes in your thought patterns and behaviours. By continuing to apply these strategies, you can maintain your progress and build a more positive, fulfilling life.
Final Thoughts
Behavioural experiments in CBT are a powerful tool for promoting change and challenging negative beliefs. By approaching your thoughts and behaviours with a scientific mindset, you can gather evidence, build confidence, and foster meaningful transformation. So, if you’re ready to break free from negative cycles and embrace positive change, consider incorporating behavioural experiments into your CBT journey.
Remember, it’s always a good idea to seek out a professional therapist to guide you through the process. They can provide personalized support and help you make the most out of this powerful technique
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
Exam season can be a stressful time for children, and as a parent it can feel even more daunting being the person to guide and support them through this.
Finding the right balance between encouragement, practical support, and emotional reassurance can make all the difference.
We want to support parents with some ideas on how you can help your child prepare, manage stress, and stay motivated.
1. HelpThem Find Their Revision Style
Not all children learn in the same way, and finding the right revision technique is essential for effective studying. Some may benefit from visual aids like mind maps and flashcards, while others might prefer verbal repetition or written notes. Active children may even benefit from pacing the house or bouncing whilst doing revision. Work with your child to discover what works best for them, and encourage approaches that enhance their retention and confidence.
2. Encourage Regular Breaks & Rest
While studying is important, overloading their schedule can lead to burnout. Encourage your child to take regular breaks, engage in activities they enjoy, and maintain a balance between studying and relaxation. Movement, creative hobbies, or simple outdoor walks can help them recharge mentally and physically. Rest, sleep and relaxation allow our minds to transfer information from the short term to long term memory meaning the learning will stay with them for longer.
3. Prioritise Healthy Eating & Hydration
Nutrition plays a key role in concentration and energy levels. Make sure your child is eating balanced meals, staying hydrated, and avoiding excessive caffeine or sugary snacks, which can cause fluctuations in focus and mood.
4. Create a Calm Wind-Down Routine
After a long day of studying, it’s important for your child to have time to relax. Encourage activities such as reading, listening to music, or colouring to help them unwind before bed. A stable bedtime routine can also improve sleep quality and reduce anxiety levels.
5. Reassure Them & Stay Positive
Exams can feel overwhelming, but your child needs to know that results do not define their worth. Reassure them that you are proud of them regardless of the outcome and that effort matters more than perfection. Positivity and encouragement from you can boost their confidence and ease their worries. If your child excessively worries about failing exams, gently explore this worry together and remind them the work they have put in so far. A count down calendar to cross off days during the exam period may also help focus (only 3 exams left! This subject is now done! etc).
6. Treat Time
Having something to look forward to can keep motivation high during exam season. Plan a treat or an activity together at regular intervals throughout the exam period — these can be small and inexpensive but help them mark the effort they have put in and boost morale for upcoming tests.
7. Keep Communication Open
Set aside time for one-on-one conversations where your child can express their worries and feelings. Let them know their emotions are valid and that you are listening. Only offer practical solutions occasionally, sometimes children just need to be given time to vent and express their emotions. Try not to use phrases which can shut down the conversation like “you’ll be fine” and “don’t worry”. As much as these are well intended, they can leave a child feeling unsupported.
8. Seek Support If Needed
If stress and anxiety begin affecting their daily life or you are noticing concerning behaviours, please do reach out to us. Wellbeing Therapy Solutions OTs are trained with more specific tools and supports which can get your child through the emotions they are experiencing in relation to exams.
By offering steady support, reassurance, and practical strategies, you can help your child approach their exams with confidence and a healthy mindset. Remember, this period is a learning experience—not just about academic success but about developing resilience, self-awareness, and coping skills for the future.
The Importance of Taking a Lunch Break Away from Your Screen
As an occupational therapist, I always stress the importance of self-care and managing stress to my clients. One simple yet incredibly effective strategy is taking a lunch break away from your computer or laptop. This small change can make a big difference in reducing stress and boosting your overall well-being.
Recently, I had a delightful walk by the canal during my lunch break. This beautiful spot is just a short distance from my office and offers a perfect escape from the daily grind. Even when working from home, I make it a point to take an hour-long lunch break away from my screen. The positive impact is truly amazing.
When I skip this essential break, I notice a range of negative effects. Headaches become more frequent, and I feel tension building up in my shoulders and neck. These physical symptoms are clear signs of stress, which can be alleviated by simply stepping away from the screen.
Taking a break helps reduce eye strain, which can lead to headaches and discomfort. It also improves posture by allowing you to move around and relieve tension. A change of scenery and some fresh air can do wonders for your mental clarity, helping you reset your mind and making you more productive and focused when you return to work. Physical activity, like a walk, releases endorphins, which are natural mood boosters and can help reduce feelings of stress and anxiety.
Additionally, taking a break away from your screen encourages mindfulness. During my walks, I take the time to notice the grass, the trees, and the sun on my face. These mindful moments allow me to be present, significantly reducing stress levels and also give your brain a much-needed break. This “brain break” allows your nervous system to calm down and release built-up tension. By giving yourself this time to unwind, you return to work feeling refreshed and more capable of tackling tasks efficiently.
Incorporating regular breaks into your workday is a simple yet powerful way to manage stress and improve your overall well-being. So, next time you’re tempted to work through lunch, remember the benefits of stepping away from your screen.
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.
