What 1:1 Psychological Support Looks Like

This is personalised work tailored to you - your context, your stress load, your values, your capacity.

• Understand what’s keeping you stuck

• Rebuild routines, habits, and psychological flexibility

• Develop healthier coping responses

• Create small, sustainable shifts you can actually stick to

• Reconnect you with what matters most.

• Help you manage overwhelm, self-criticism, and avoidance

• Build consistency without pressure or perfectionism

Together, we will:

This is a collaborative process.

I bring the science, the tools, and the psychological understanding.

You bring honesty, effort, and willingness.

We move forward together.

How Change Happens: The AYB Method

To make this work feel clear and manageable, we use the AYB Method - a simple, flexible, psychology-led framework designed to help you move from stuck to steady progress.

We begin by understanding where you are right now:

• Your habits and coping patterns

• Your values and priorities

• Your mental and physical stress load

• What’s been pulling you off course

• The small levers that could create meaningful shifts

This isn’t judgement, it’s clarity.

You can’t change what you can’t see.

Step 1: Know Your Baseline

Step 2: Shift Your Baseline

Once we understand your baseline, we work together to create a personalised plan.

This includes:

• Small, manageable actions built around your strengths

• Psychological tools to handle stress and difficult thoughts

• Addressing barriers and building facilitators

• Flexible routines that align with your energy and capacity

• Compassionate accountability

The goal isn’t 'optimisation'.

It’s living just a little above your baseline... consistently enough that your baseline rises.

This is how real momentum is built... steadily, compassionately, and realistically.

Real change isn’t just about doing, it’s about noticing.

In this stage we reflect on:

• What changed

• What worked

• What didn’t

• What you learned about yourself

• What the next small step should be

We adjust with compassion, not pressure.

Setbacks aren’t failures... they’re feedback.

This is where progress becomes sustainable:

Review. Integrate. Rise. Repeat.

Step 3: Review & Rise Your Baseline

What You Can Expect

Depending on your specific goals, over time, you can expect:

• More clarity and confidence

• Reduced overwhelm and emotional reactivity

• Stronger self-compassion

• Improved routines around movement, rest, and self-care

• A more flexible, resilient way of responding to stress

• Greater alignment between your actions and your values

• Small wins that build into something meaningful

• A calmer, more steady baseline

This isn’t about becoming a 'better version' of yourself.

It’s about feeling more like yourself again, and moving forward from there.

How Sessions Work

• Remote online or telephone sessions (e.g., Zoom, MS Teams) for convenience

• 50 minutes

• Frequency: this depends on your needs, but most likely weekly or bi-weekly

• Support between sessions if required

• Evidence-based tools (e.g., ACT, CBT, MI, mindfulness)

• No judgement, no pressure, no all-or-nothing thinking

You lead the pace.

I guide the process.

Your Role in the Work

This support is not passive.

• Take responsibility for your next step

• Be honest about what’s difficult

• Practice small actions between sessions

• Bring curiosity, not perfection

• Engage with setbacks as part of the process

You’re not expected to get everything right... just to show up, be open, and try.

Your will be encouraged to:

Frequently Asked Questions

What’s the difference between this and coaching?

This is not generic mindset or life coaching.

It’s psychological support grounded in health psychology, behaviour change science, CBT, ACT, and CFT.

We look at the real reasons you’re stuck - stress load, coping patterns, values, environment, habits, and emotional processes - and build change from the inside out.

Do I need to have a mental health diagnosis to work with you?

No.

Many people I support don’t have a diagnosis, they’re simply overwhelmed, stuck, burnt out, or unable to stay consistent with the changes they want to make.

You’re welcome here whether you’re struggling a little or a lot.

Is this therapy?

It’s therapeutic, but not traditional therapy.

It sits at the intersection of psychology, behaviour change, and lifestyle support.

We use evidence-based therapeutic tools, but the focus is on moving forward in your real life with sustainable, compassionate change.

How long do people typically work with you?

This varies.

Some people work with me for 8-12 sessions to rebuild momentum.

Others prefer medium-longer-term support as they reshape habits, identity, and lifestyle foundations. We decide this together based on your goals and capacity.

Do I need to be 'ready' before starting?

No.

You just need a willingness to be honest, curious, and open to trying small steps.

You don’t need to have everything figured out - that’s what the work is for.

What happens in the session?

We explore what’s been difficult, what’s getting in the way, and what matters to you.

Then we use the AYB Method to:

• Understand your baseline

• Build small, meaningful shifts

• Review what’s working

• Adjust with compassion

It’s structured, but flexible - designed to meet you where you are each week.

What if I struggle with being consistent?

That’s normal, and expected.

Consistency isn’t a prerequisite for starting; it’s something we build together.

You won’t be judged for setbacks.
We’ll use them as information to help you move forward.

Is this suitable if I’m currently really overwhelmed?

Yes, as long as you feel safe and stable.

The work is intentionally gentle, flexible, and aligned with your capacity.

You don’t need big energy; you just need a small doorway in.

What if I’m not sure this is right for me?

Book a free call.

There’s no pressure, it’s simply a chance to talk, ask questions, and explore whether this support fits your needs.

What if I’ve tried therapy or coaching before and it didn’t help?

Many people come to me after previous support hasn’t clicked.

AYB takes a different approach: we focus on your real life, your stress load, your values, and the small shifts that actually fit your capacity.

This isn’t about trying harder, it’s about trying differently.

What if I’m not great at talking about my feelings?

That’s more common than you think, and it’s not a problem. We go at your pace.

You don’t need to be emotionally fluent, you just need to be honest.

Our work is practical, grounded, and focused on real-life change, not labels or deep psychoanalysis.

Shame is often part of being stuck. There’s no judgment here.

I’ve been in hard places myself and understand how life can derail even the strongest people.

Your starting point is valid, and we work from exactly where you are.

What if I’m embarrassed about where I’m at?

Do I need to be motivated before starting?

No.

Most people start because they can’t find motivation, not because they already have it.

Motivation is something we build through clarity, small wins, and meaningful action - it’s not a prerequisite.

What if I can’t commit every week?

We build a rhythm that works for you: weekly, fortnightly, or flexible.

The important part isn’t frequency — it’s consistency over time in a way that doesn’t burn you out.

Is this suitable if I’m dealing with burnout/exhaustion?

Yes, as long as you’re safe and stable.

The AYB approach is intentionally gentle and flexible, designed to meet you where you are, not where you think you ‘should’ be.

Will there be homework?

There may be small practices or reflections, but nothing overwhelming.

The focus is on doable, realistic actions that fit your life - not big assignments or pressure-filled tasks.

What if I’m worried about becoming dependent on sessions?

The aim is the opposite.

The AYB Method helps you build skills, insight, and self-leadership so you can take charge of your own progress.

Most people grow more independent, not less.

Is this only for men or ex-military?

No.

AYB supports adults from all backgrounds.

Some clients connect with my past experiences; others resonate with the psychology-led, sustainable approach to change.

What if I don’t know what I want… I just know I’m not okay?

That’s a perfectly valid place to start.

Part of our work is figuring out what matters to you, what you’re missing, and what direction feels meaningful.

What if I’m scared to start because I don’t want to face everything at once?

We don’t dive into everything, as that’s overwhelming. We move at pace that feels right and that is intentional.

You set the pace... You stay in control.

Take Your First Step

Book a free 15 minute consultation:

A relaxed conversation to explore whether AYB support is the right fit for you.

If you're anxious about calling - not knowing what to say, or how how to say it - let me reassure you that this is a lot more common that you think and simply human.

I invite you to see this step as a meaningful sign of progress. The most impactful actions often do not feel the easiest.

Not ready for a call?

Start with one of these free resources instead:

The AYB Lifestyle Alignment Tool: Understand where you are and where to begin

The AYB Guide: The story, psychology, and principles behind AYB

Dr Carl Bryce

Health Psychologist | HCPC Registered

If this sounds like what you're looking for, start here:

"Your baseline is not your limit... Let's rise above it - together!"