ReThink Therapy
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A 10-week psychologist-led programme for professionals struggling with work stress, burnout and self-doubt.
Switch off from work, change unhelpful patterns and regain calm confidence.
Dr Jill Williams · Chartered Psychologist · Burnout Specialist
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Uptrained Brain distils the best of evidence-based psychology into the insights and practical changes I’ve found most helpful to professionals struggling with work stress, burnout, or self doubt. It goes substantially beyond generic coaching, wellbeing advice or motivational talk.
I’ve also learnt, professionally and from my own past experience of burnout, that when you’re stressed, exhausted or overwhelmed, finding the time and focus for another fixed hour every week — especially after work — can feel like one demand too many.
That's why I’ve carefully designed a hybrid programme that offers the best of both worlds: focused, bite-sized digital learning, perfect for foggy brains and completed when it suits you, combined with personalised support to help you apply what you learn to your own ways of thinking, behaviour patterns, pressures and working life.
You can explore all the details below — or book a free call and I’ll happily talk you through it. Sorry, but I’m unable to accept bookings without an initial suitability call. It’s important that we make sure the programme is the right fit for you.
Recognise yourself?
You put enormous pressure on yourself to get things right
You judge yourself by much higher standards than you do others and "good enough” rarely feels good enough. Praise helps for a while, but criticism can quickly knock your confidence leading to a spiral of self-criticism.
Your behaviour's changed to try manage the stress
Over-prepping, checking constantly, procrastinating, avoiding difficult situations or seeking reassurance have become automatic habits to help you feel in control— whilst, long-term, work doesn't feel any easier.
The person others see may not match how you now feel
You may be considered confident, competent and in control, whilst privately feeling overwhelmed, constantly wired, depleted or full of self-doubt.
Your mind struggles to switch off
Uncertainty sends your mind searching for answers - revisiting decisions and conversations. Even when you're shattered, rest and being 'unproductive' comes with guilt. You've a nervous system in high alert that doesn't allow true rest. It's exhausting.
You feel responsible for keeping everything going
You're dependable — perhaps too dependable. Saying no can feel uncomfortable, asking for help doesn't come naturally, and other people's needs or expectations can easily take priority over your own.
If this sounds familiar...
Many of the highly-valued qualities that helped you succeed, could also contribute to burnout if they become difficult to switch off.
Working sustainably means recognising which patterns support you and which are counterproductive. By practising more helpful ways of thinking, responding and behaving, and of regulating your nervous system, you can gradually create a healthier new normal.
Imagine instead...
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Finishing work without continuing it in your head all night
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Making decisions without endlessly second-guessing yourself
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Handling mistakes without your inner critic taking over
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Feeling genuinely confident rather than simply faking it
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Having the mental bandwidth for a life outside work
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Having physical symptoms gradually ease as we support the body’s stress-recovery processes
What we'll work on
The five steps build on each other across the 10-week programme. You'll learn not just why physical stress, overthinking, perfectionism and self-doubt can become so persistent, but practical psychological strategies to help you respond differently to your physical and cognitive difficulties. The emphasis throughout is on turning understanding into practical skills and long-term change that you can use everyday - in and out of work.
This is the training that everyone needs alongside their study and career training - but that no-one ever gets. This is about making your brain work smarter for you.
1. CALM — Understand and settle the stress response Understand the stress response and the factors involved in burnout. When your nervous system is repeatedly operating in threat mode, thinking clearly and responding differently becomes much harder. You'll learn practical, brain-based ways to recognise and regulate your stress response. This will help you respond more effectively when pressure builds, supporting you whilst laying the foundations for the longer-term changes that follow.
2. QUIETEN — Change your relationship with your inner critic That relentless internal commentary can drive anxiety, perfectionism and the feeling that you're never doing quite enough. We'll explore where self-critical thinking comes from, how it keeps stress going, and develop more helpful ways of responding to yourself — without lowering your standards or losing your motivation.
3. CHANGE — Break the patterns that keep you stuck Overchecking, procrastinating, people-pleasing, difficulty saying no, seeking reassurance or trying to eliminate uncertainty can make sense in the moment — but can also reinforce stress and low confidence. You'll learn to recognise your own patterns and unhelpful beliefs and practise different behaviours that support both wellbeing and effective performance.
4. SWITCH OFF — Stop work following you home Being physically away from work doesn't necessarily mean you've mentally left it. We'll work on overthinking, rumination and the beliefs and habits that make it difficult to disengage. This will help you to distinguish between helpful and unhelpful thought processes, creating a healthier psychological boundary between your working life and the rest of your life.
5. THRIVE — Make the changes last. The aim isn't simply to feel better for ten weeks. You'll identify what works for you, consolidate your new skills and finish with a personalised plan for maintaining progress — so you're better equipped to manage future pressure without slipping automatically back into old patterns.
Exactly what you'll get
Digital resources
Weekly bite-sized, evidence-based material, exercises, quizzes, and downloadable resources to help you translate psychological understanding into everyday change. Designed to allow you to work through flexibly, alongside a demanding professional life.
But you won't be alone...
3 hours of private one-to-one support with me
This time with an experienced Chartered Psychologist allows us to tailor the experience to you personally. We'll work on understanding the root causes of your difficulties, and your unhelpful patterns and beliefs - so you get the most possible from your time investment and learning.
Session 1: Understanding your individual patterns and establishing goals
Session 2: Review progress, troubleshoot, personalise and motivate
Session 3: Consolidate change; your future plan
Minimum 10 x weekly live small group Q & A sessions
Bring questions, troubleshoot difficulties, get expert guidance, join a like-minded community, and stay motivated. (Attendance optional, to remain flexible around a full life.)
Your sustainable future plan
A written, personalised 'blueprint' for how you maintain progress once the programme has ended.
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Psychology is my passion and profession.
Burnout became personal.
I’m a Chartered Psychologist and Associate Fellow of the British Psychological Society and a Registered Counsellor.
I’ve spent more than 25 years working in psychology. First in research, lecturing and student support, later in helping people understand the thoughts and behaviours that influence how they feel and behave.
But my understanding of burnout isn't purely professional - I have my own personal story of burnout and recovery.
I know how confusing, isolating, physically and emotionally devastating it can feel - despite appearing 'fine' to my colleagues. That experience changed not only how I understood burnout, but how I worked with it.
Next running:
January 2027
£995
Join the first Uptrained Brain programme of 2027
A deliberately small group. Special rate in return for honest reviews.
Payment plans available. (Future programme price will be around £1,300)
Why the special January 2027 rate?
Although Uptrained Brain is a relatively new programme, the psychological work behind it is not new to me. I've spent over 25 years working in psychology, and I help people manage stress, overthinking, perfectionism, self-criticism and burnout in my professional practice day in, day out. What's new is the format: bringing this work together into a structured, accessible 10-week online programme that people can follow alongside their busy lives. As I continue to develop and refine this way of delivering my work, I'm offering the early 2027 cohort the complete programme at a special all-inclusive rate of £995, ahead of the higher fee I expect to introduce for future cohorts. In return I just ask that that participants share honest feedback and reviews about their experience. Your insights will help me fine-tune the programme, while genuine reviews will help others understand what it's like to take part and whether it might be right for them. I'm not asking for glowing testimonials — just honest reflections. Any feedback shared publicly will be anonymised, and I'll seek your permission before using anything that could identify you. You'll also benefit from a deliberately small cohort, including three private one-hour sessions with me, alongside the programme resources and optional live group Q&As. This gives us opportunities to work through any sticking points and helps me make the programme even better for future participants.
Ready for 2027 to hit differently?
The first step is a free 15-minute phone call with me. It’s an easy way to break the ice and ask any questions—about stress and burnout, how I work, or we can discuss what support might suit you.
There’s no preparation needed and no pressure from me. You’re welcome to leave it there after our chat, or take some time to think things over.
If, after that, you’d like to explore working together, I can send you a link to book a longer, free assessment session. There’s still no commitment to join. This gives us both more time to understand your needs and decide whether Uptrained Brain is the right fit.
I’ll only recommend the programme if I genuinely believe it’s appropriate for you and likely to help. It matters that it feels right for you, too.
IS UPTRAINED BRAIN RIGHT FOR ME? The Uptrained Brain programme is designed for professionals who are functioning in their everyday lives but struggling with work-related stress, burnout, overthinking, self-criticism or low confidence. It is not a substitute for individual psychological treatment where someone is currently experiencing significant mental health difficulties. If you're unsure whether the programme is appropriate for you, we can discuss this confidentially during your free suitability call.
"I hadn’t expected to feel relief, reassurance and hope that things could actually be better- that there could be a different version of my day to day reality...But I did feel all of those emotions and that is testament to Jill . Jill carefully nurtured my self-confidence, self-compassion and assertiveness. It meant changing the habits of a lifetime - but Jill gently coaxed me along and adapted her techniques as and when she needed to. Compassion, empathy, humour, no-nonsense straight talk - I had all that and more. I will be forever grateful to her for the positive impact she has had on my mental health. I literally wouldn’t be where I am today if it wasn’t for her."
My free e-book will help you understand where you may be on the burnout spectrum and provides some practical first steps towards recovery
