Welcome back to our monthly Therapeutic Team blog! We’re still fairly new to sharing these reflections, but I’ve really enjoyed opening a small window into the therapeutic thinking that sits behind the work we do here at Embrace Care. For this month’s update, I wanted to share something a bit more personal about Embrace Care’s Therapeutic Team; myself, Robbie and Kate, and the tools we’ve each leaned on throughout January.
January can be a bit of a strange month for lots of us. The pace drops after the festivities, the days are still dark, and there’s a constant tug between wanting to curl up for a bit longer and wanting to start fresh! Rather than throwing ourselves into dramatic resolutions for 2026 (I’ve learned the hard way that these rarely stick, especially the year I briefly thought Roller Derby was my calling), we decided to take a gentler approach and focus on the small, simple habits that keep us grounded.
Ashlea Rowson – Therapeutic Lead
As a Psychodynamic Art Psychotherapist, creativity, meaning‑making and relational reflection are at the heart of my practice, and I find that I naturally lean on those same principles in my own life when I need to recalibrate. This January has felt like a slow reawakening. I always think of this month as the quiet stretch before spring, which is my favourite season, and I’ve been using the time to get myself gently organised again.
One thing that has really supported me is doing a kind of informal “life audit” using the PERMA model, first developed by Martin Seligman. I use these domains often in my therapeutic work, but every now and then it feels grounding to apply them personally too. Looking at Positive Emotion, Engagement, Relationships, Meaning and Achievement helped me notice where I feel fulfilled, where I feel steady, and where I may need to offer myself a little more care. It was never about scoring myself or setting resolutions, just gently observing what feels nourishing and what feels a little neglected.
Alongside that, I’ve made a conscious effort to get out for a few walks, partly to get my steps in and partly because the fresh air helps me to clear the brain fog! I’ve also started swimming again, which has been a lovely way to reconnect with my body after the heaviness of Christmas, and as always, creativity has played its part; painting, writing little bits of poetry, and even picking up my ukulele again. These things help me steady myself and create a bit of space to think.
Robbie Ogden-Pyle – Therapeutic Specialist: PBS Lead
Robbie, our wonderful Positive Behaviour Support Lead, brings a slightly different therapeutic lens grounded in behavioural science. As a Board-Certified Behaviour Analyst, Robbie works with patterns, predictability and sustainable change, and that’s exactly how he cares for his own wellbeing too. After the busyness of the festive period, Robbie has been easing himself back into a routine that feels manageable. He’s returned to the gym, not with a focus on his PBs, but simply to rebuild consistency and support his mood, energy and to manage his diabetes.
A real highlight for Robbie this month has been learning the guitar with his son. Robbie was telling Kate and I how this has become such a lovely moment in the day for the two of them; an opportunity to laugh, be present, and share progress together. We love to hear it! Robbie has also been trying to slow down mentally and practise more gratitude, especially in those moments when he notices himself jumping ahead to the next task! (This can happen often, Robbie is a super busy PBS Lead!)
Kaitlin Boughey – Therapeutic Specialist: Mental Health and Wellbeing
Kate, our incredible Mental Health and Wellbeing Specialist, is a qualified Psychotherapist specialising in Positive Psychology. You can really see that influence in how Kate approaches her own wellbeing, focusing on strength, growth and intentional self‑care. I think we should all take a leaf out of Kate’s book!
After a particularly busy end to 2025, Kate used January as a chance to restore her energy properly. She made time for spa days, including trying the Japanese head spa, which she now swears by, and after the fifth enthusiastic recommendation, fine, Kate… I’ll go.
Movement has been a big support for Kate too. She’s thrown herself into kickboxing and karate, finding not only physical grounding but also a real sense of progression and empowerment in learning something new. Alongside this, Kate has been prioritising nourishing foods and begins each morning with warm lemon water; simple choices that help her start the day with clarity and intention.
What We Learned, and What Might Support You Too
What struck me, as we talked about the different things we’ve each leaned on, is that although our approaches looked quite different, the underlying threads were much the same: gentleness, grounding, tiny moments of reflection, simple movement, creativity, connection and a willingness to ease into the year rather than sprint into it. These echo our Therapeutic Model closely, that wellbeing is built from compassionate, everyday choices rather than big, overwhelming changes.
If you’re looking for ideas to support your own wellbeing this month, a few of the things we’ve found helpful might also work for you;
- Taking one gentle walk a week can make more of a difference than you expect.
- Setting aside a few minutes to do something creative, even if it’s a scribble, a short note, a few lines of a poem, can help you reset.
- A simple check‑in with yourself about what feels nourishing and what feels draining can offer surprising clarity.
- Trying something new, even if you’re terrible at it at first, can bring a sense of fun back into your routine.
- Building one small restful ritual into your day can help your nervous system settle.
- Finally, and one of our firm favourites at Embrace Care, naming one thing you’re grateful for each day. We all share ours with Kate, who then summarises them each week into a ‘Happy Friday’ email that gets sent out to the entire Embrace Care community. It’s a surprisingly powerful habit and everyone really looks forward to it!💙
January has been a quiet but meaningful month for us, and I hope sharing some of these small reflections might offer something for you too.
Author: Ashlea Rowson, BA, MA, HCPC Reg. Art Psychotherapist
Therapeutic Lead | CAPBS PBS Coach
British Association of Art Therapists (BAAT)