Resources
Skills, patterns, and the long reads.
Plain, practical writing on the patterns this practice works with — high-functioning anxiety, moving abroad, big transitions, and the identity questions that come with a chapter you didn't fully choose. No jargon, no diagnosis, nothing to buy to read them.
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Understanding the work
How coaching differs from therapy
What coaching can and can't do, where the line sits, and how to tell which one you need.
What is TEAM-CBT?
The structured, measurement-driven framework the skills work is built on — and where it comes from.
How much does an anxiety coach cost?
What drives the price, Rose's prices in full, and an honest take on whether it's worth it for you.
CBT techniques for anxiety: the TEAM-CBT toolkit
The tools in plain language: thinking traps, examining the evidence, the double standard, exposure, and how progress is measured.
Anxiety coaching for professionals
High performance, hidden anxiety — what skills-based coaching looks like around a demanding job.
How to stop overthinking
Why the mind loops, and six CBT-based skills to name it, test it, postpone it and get back into your day.
How to help someone with anxiety
For partners, friends and family: what helps, what backfires, and how to look after yourself too.
People pleasing: why you do it and how to stop
The anxiety under the automatic yes, what it costs, and the skills to say no in small steps.
Emotional regulation: skills for steadier days
Why feelings land harder under stress, and how to steady them without bottling them up.
Health anxiety: what it is and how to ease it
Why checking and googling symptoms keeps it going, and the skills to step out of the loop. Symptoms always go to your GP first.
How to stop procrastinating: 6 skills that work
Why putting things off is usually about dodging a feeling, not laziness, and six skills to start, beginning with five minutes.
Fear of public speaking: how to feel calmer presenting
Why speaking to a group sets off the alarm, and six skills to feel calmer before and during a talk.
How to deal with sadness: gentle steps that help
Sadness versus depression, five gentle steps through it, and when it's time to see your GP.
Work-life balance: what it is and how to get it back
Why work spills into everything else, and five steps to clearer boundaries before stress turns into burnout.
Anxiety at night: why it gets worse and what helps
Why worries grow at bedtime and at 3am, and six skills for calmer nights.
Setting boundaries: how to say no and mean it
What healthy boundaries are and six steps to set them at work, with family and in relationships.
Low self-esteem: signs, causes and how to improve it
Where low self-esteem comes from, how the inner critic keeps it going, and six steps to value yourself more fairly.
How to stop comparing yourself to others
Why comparison feels automatic, and five steps to stop measuring your life against other people's highlights.
Anticipatory anxiety: how to stop the dread
Why the dread before an event is often worse than the event, and six skills for the days beforehand.
Indecisive: how to make decisions without agonising
Why every choice can feel hard, and six steps to decide faster and stop re-deciding.
How to get motivated when you just don't feel like it
Why motivation follows action rather than coming first, and five skills to get going.
Sunday scaries: how to stop dreading Monday
Why Sunday evenings fill with dread about the week, and six practical steps to get your Sundays back.
How to relax: 5 skills for body and mind
Why tension stays after stress has passed, and five relaxation skills to practise every day.
Emotional intelligence: what it is and how to build it
The five parts of emotional intelligence and five practical skills to improve it in everyday conversations.
Assertiveness: how to say what you mean, calmly
Passive, aggressive or assertive? Five skills for a clear, calm no and saying what you need.
Jealousy: how to stop being jealous in a relationship
Why checking makes jealousy stronger, five skills to calm it, and clear lines on when it's a safety issue.
Introvert meaning: what it is and how to thrive
Introversion is about energy, not a flaw: how it differs from social anxiety and how to live in your own rhythm.
How to be more confident: 6 skills that build it
Why confidence follows action rather than coming first, and six skills to build it from evidence, not pep talks.
Self-compassion: how to stop being so hard on yourself
What self-compassion is and isn't, why it beats self-criticism, and five practical ways to build a kinder inner voice.
Cognitive distortions: 10 thinking traps, explained
The ten common thinking traps behind anxiety, each with an everyday example and a question to answer it.
Feeling overwhelmed: what to do when it's all too much
Six steps for when everything lands at once: steady your body, write it down, pick one next action, drop one thing.
Catastrophizing: how to stop expecting the worst
Why the mind jumps to the worst case, and five CBT skills to bring the forecast back to earth.
Guilt: when it helps and when it just weighs you down
Useful versus excessive guilt, the guilt of living far from family, and five skills to repair or let go.
Perfectionism: when nothing feels good enough
High standards versus rigid rules, why perfectionism leads to putting things off, and the skills for good enough.
Fear of failure: how to stop it holding you back
How the worst-case forecast and avoidance keep it going, and how to act anyway, one small step at a time.
Imposter syndrome: why you feel like a fraud
The cycle that keeps capable people doubting themselves, and the skills to test the thought instead of over-preparing.
How to recover from burnout: a step-by-step guide
Why rest alone rarely works, and the six steps that do: less load, real rest, firmer boundaries and a gradual way back.
High-functioning anxiety: the signs nobody sees
The anxiety that fuels the output instead of blocking it — and why the disguise is what makes it expensive.
High-functioning anxiety after moving abroad
Why relocation strips the scaffolding that used to hide the pattern — and it surfaces once you've settled.
Anxiety and sleep when you live abroad
The 3am wake-up, the US-hours work, and how to get sleep back when pressure rises.
Decision fatigue and the 'where next' question
When a decision won't resolve and the rumination is really regulation in disguise.
Anxiety after moving abroad
Why the anxiety comes with the move — or arrives shortly after — and what actually helps.
Homesickness and culture shock: how to cope
Why the longing for home often arrives months in, how culture shock unfolds, and what helps, including reverse culture shock.
How to make friends as an adult (and in a new city)
Why friendship gets harder after school, and six steps to build real friendships, including after a move abroad.
Personal values: how to find yours and live by them
Five simple exercises to find your core values and use them for decisions and life changes.
Feeling lost in life: what to do when you feel stuck
Why you can feel lost even when life looks fine on paper, and five steps to find your direction again.
How to get over a breakup: steps that actually help
Why breakups hurt so much and six steps to move on, including after a divorce or a move abroad.
Quarter-life crisis: signs and how to move through it
Doubt about direction in your twenties and thirties: the signs, the invisible timeline, and five steps to find your footing.
Loneliness: how to feel less alone, step by step
Why loneliness can happen in a full room, how it keeps itself going, and the small steps that ease it, including after a move.
Emigrating from the UK: the emotional checklist
Moving to Spain, Portugal or elsewhere? The part the practical guides skip, and how to prepare for year one.
Moving to Portugal: the emotional adjustment no one prepares you for
The honeymoon-to-slump curve, the loneliness inside a busy expat scene, and the first-year work.
Expat burnout
How burnout abroad differs from the regular kind — and why rest alone doesn't fix it.
The trailing spouse identity problem
You moved for someone else's job and lost track of yourself. Rebuilding who you are from here.
Building routines in a new country
The recovery routines that vanished in the move, and how to rebuild them deliberately.
Starting over at 50 in a new country
Less runway-anxiety, a deeper 'who am I here?' — rebuilding a life, not just a location.
Midlife crisis: what it is and how to move through it
Not a breakdown but a question about who you are now: the signs, why it comes, and how to build the next chapter.
Mental load: what it is and how to share it
The invisible work of running a household, why it's so tiring, and five steps to share it more fairly.
Empty nest syndrome: who are you now?
When the children leave and the house goes quiet: why it can hit hard, and how to rebuild your week and your sense of self.
Midlife mood shifts
Irritability, the 3am waking, the identity wobble — the emotional side, alongside your medical care.
Anxiety in perimenopause
Skills for the anxiety of this season — coaching alongside your medical care, never instead of it.
Not sure where to start?
Name what kind of stuck you are.
The 3-minute assessment points you to the reads — and the work — that fit your pattern. Or book a free 20-minute Discovery Call.
Free first step
What kind of stuck are you?
Free 3-minute assessment. Names your kind of stuck, then a week of practice emails.
What kind of stuck are you? →In immediate distress? Coaching is not crisis care — the crisis resources page lists local lines for the countries this practice serves.