Catherine Rowley Ollie Coach

27/08/2026

Love this great technique from Ollie HQ.

I was actually feeling similar this week - not about going back to school but about doing a new activity this week and next that I'd not done before.

I was nervous and excited. So I separated the two of them and noted what was it about this new experience that I was excited about
🩷 Excited said - travelling to town each day, meeting new people, doing something not many people do (a honour)
🤔 Nervous said - what if you get bored, what if you make a mistake, what if town isn't like it use to be, what if you are late, what if noone likes you.

Giving them both space helped them shrink back down to size x

Let me know how you get along. Oh and if another feeling comes up and you have 3 or 4 - just do the same with them all

Back to school can bring two feelings at once 🎒

A child can be excited to see their friends and nervous about walking through the school gates. They can look forward to a new classroom and worry about whether they will fit in.

This little ritual gives both feelings somewhere to go.

Draw two boxes on a piece of paper:

⭐ Excited about
💛 Nervous about

Then let your child fill them in with words, pictures or even just colours. One box might be overflowing while the other stays almost empty. That is absolutely fine.

Try not to fix, reassure or talk them out of what they are feeling. Just listen, stay curious and help them put a name to it.

When you name an emotion, it often feels less overwhelming. When you push it away, it can grow louder.

A small Sunday-night ritual that could make Monday morning feel a little easier.

Save this for the weekend and share it with a parent who might need it. 💛

05/08/2026

Next Monday 10th August - sign up to find out more about becoming an Ollie coach.

Join Ali as she fills you in. Best decision I made.

If you want to know more or even if a spark of intrigue has lit up for you please do get in touch.

https://www.facebook.com/share/19RH37grtw/

06/07/2026

Thinking of becoming an Ollie Coach? We've another webinar coming up.

We are not just the emotion or behaviour that is in charge at any given point in our day…. we are made up of a team of emotions that we are in charge of.

This simple take on behaviour and emotional wellbeing is winning the Ollie model awards for the work we do with kids teens and adults.

Our Therapists ( or as we preferred to be known - Ollie coaches) are everyday peps just like you that have a driver in them to help be the change we all want to see for ourselves and our families in regard to mental health provision.

If you have always wanted be part of something special, to give something back , to help others or maybe just have the tools to really help your own family then join us on our next Intro to Ollie webinar.

Its free, Its informative, it explains who we are, what makes us so very different and how you could be wearing your own red Ollie shirt regardless of previous experience or education.

For more information email [email protected]

You have nothing to lose and may just gain more than you dared believe.

05/07/2026

How do you push your comfort zone?

Even at the grand old age of 47 I still find ways to push my comfort zone. To grow with courage.

To try new things.

To do new things.

Things that feel uncomfortable.. that makes my fear superpower get massive. Get massive until I take back control and do something a part of me wants to do.

Sometimes we do things for others. Sometimes we do things with others.
Our connections to those who believe we can make all the difference that we need.

No-one takes away your choice. You always have choice. You have the autonomy. Your uniqueness gives you that.

So this week I pushed a comfort zone - riding a rollercoaster that I've never been on before. In fact I rode 3. Each one I had my daughter with me. She knew I'd be ok. She knew I'd be safe. That's all it took to take those leaps and allow my body and mind to enjoy a new experience.

Loved it. I took fear with me. I took calm with me. I took excited with me. They made courage grow. And it was exhilarating. Grow courage over comfort.

Will I do them again? Yes. I've got boxes in my library now that are filled with that steady feeling of courage I can use next time I'm pushing my comfort zone.

03/06/2026

What makes you stop?

What makes you really slow down?

Today I decided to take a moment to rest in the day. To step away from doing. Step away from thinking. Step away from planning to do something. Whether to plan what to do next or who to contact or what else on the to do list needed seeing to.

I really struggled.

Until my dog laid on me. I felt her breath steady. Her heart rate slow. Her muscles relax. Her eyes closed.

I felt her warmth on me and in that moment at I watch her body gently gently rising and falling, heard her soft breath out her nose and felt her weight on me. In that moment I actually stopped and enjoyed the peaceful relaxation.

My calm super power got big and my breath slowed and softened. My muscles relaxed. And my mind settled.

I'd love to know what helps you relax, slow down and relax.

27/05/2026

A really good session to sign up for tomorrow 2-3.

Understanding how to support mental ill health in the workplace.

Sign up and join in x link below.

Tomorrow at 2pm, Ali Knowles will be joining an incredible panel discussion as part of the Disability Confident / DWP Webinar Series.

The conversation will focus on something every workplace is navigating right now:

🧠 Mental Health Adjustments in Practice
How do we genuinely support people struggling with mental ill health at work, in a way that feels human, practical, and sustainable?

Ali will be sharing insights from the Ollie and His Super Powers approach, including:
✨ Psychological safety
✨ Compassion-led communication
✨ Neurodiversity and identity
✨ Building confidence in difficult conversations
✨ Why understanding people matters more than simply following process

This is such an important conversation for employers, managers, HR teams, educators and anyone passionate about creating healthier, more inclusive workplaces.

📅 Thursday 28th May
⏰ 2pm – 3pm

🔗 Register here: https://www.microlinkpc.com/event/mental-health-adjustments-in-practice-understanding-how-to-support-mental-ill-health/

We’re so proud to see Ali bringing these conversations into spaces where real change can happen. 💛

02/05/2026

Intentionally seeking out Joy!

Today I realised that I'd not been intentionally seeking joy. That is not to say that I've not felt joy this past year, because I have.

What's different when you intentionally seek joy?

- You stay present with your senses.
- You align all of you, together.
- You put on your goggles that are honed into finding those moments of joy.
- You wake up each morning with a choice.
- You can still hold hands with sadness and/or scared or frustrated when seeking out things which joy likes.

Joy is all around us. Joy for me may be different to joy for you. Note down what brings you joy, what makes joy grow inside you. Pick 5, 6, 7 ... You choose. Even just 1 thing to start.

Joy for me is bluebell woods, snow capped mountains, smell of my favourite perfume, birds tweeting, a warm drink, time with family, time with friends, the gentle motion of Ella beans sleeping, puddle paddling, the smell of lemons, candles, a warm bath, a dance class.

Share what brings you joy, so when things get a bit dark and heavy you can be reminded of those things which brings light for you.

If you aren't sure, give me a bell, together we'll find what brings you joy and how you can intentionally seek joy.

17/04/2026

The tale of the toothbrush with two heads

What's the key thing that helps during any change regardless of situation? You remembering this one thing, putting it into action will help you. Time and time again.

See if you can spot it.

Here's my story about "the tale of a toothbrush with two heads"

We start at Christmas 2024 our youngest wanted an electric toothbrush - they were on offer, so got two, why not. One for her and the other for my eldest and I to share. They came with spare heads

So bingo we could enjoy together.

At first we had no idea how to tell the toothbrush heads apart.... (Yes I now know that they have little symbols on).

Instead to tell them apart we popped a head band around my daughter's. Plus we made a rule to place them in different positions in a travel toothbrush holder.

Mine at the top, hers are the bottom. And it took us a while to get used to it. As we consciously got used to the rules, we felt a bit clunky and had to slow down a bit. Really think each time.

1) pick right toothbrush head
2) attach it
3) brush teeth
4) detach toothbrush head
5) place it on the toothbrush container
6) in the correct position.

We both slowly got into the routine and became unconsciously competent at it. Even having to buy new heads meant a new step change.

In the shop, hanging on the rack with all the replacement toothbrush heads - we had to look closely to check and see which were the right ones.. which ones fitted our toothbrush.
We both laughed when my eldest said "wow mum, they've got symbols on them - you have the beach ball one, I'll have the flower one"

I was like - "wait, hang on a min, do our existing ones have symbols on?". And sure enough, we took the time to look a little closer. To notice they did have symbols on. This time we got to choose our symbols - the joy of buying a 4 pack.

For a full 11 months we managed our daily dance.

Then fast forward to December 2025.

"Id like my own blue electric toothbrush for Christmas please"

Once unwrapped and being used, I was to continue using the old purple one.

Same routine each day. So I continued.

1) pick right toothbrush head
2) attach it
3) brush teeth
4) detach toothbrush head
5) place it on the toothbrush container
6) in the correct position.

Wait. Hang on a min. No need to change the head. But could I stop the automatic process? That neurological pathway in my brain? That habit formed over months? I could not.

I kept catching myself as I removed the head to place in the toothbrush container. At first my brain went all "judgey" on me... "What's wrong with you, why are you doing the same thing when you don't need to?"... Then I realised I needed to remove that judgement. With kindness and understanding, I let it go. Good bye judgement. You can too.

I'm just changing pathways. Replacing one thing for another. I've not changed or had I? Of course I had, we change and grow each day. Sometimes messy and sometimes without even noticing.

I have to consciously be kind to myself as a moved from one habit to another. As do you. The excitement I had when we first got the electric toothbrush wasn't there now.

So I had to remove judgement.

In doing so it enabled me to change with ease and grace.

Now I'm loving my one step toothbrushing.

Step 1) brush teeth.

Boom.

Just like that. Ta da. A master again.

It was so funny when I started to write this blog. Because I was like "hang on a minute - there is more than one thing that helps during change, not just removing judgement" and as I wrote I was coming up with lots.

But do you know what?

There was only one thing you need to do. Remove judgement.

It's true.

Because when you remove judgement you get:
1) being curious
2) acceptance and approval
3) compassion
4) awareness
5) connection

I hope that, no matter what you have going on in your life, when you are there brushing your teeth, you'll maybe stop and just take a moment to remove any judgement you may be feeling. Feel lighter and navigate forward with greater ease.

08/02/2026

February has landed.

The days are starting to get longer. I've been getting my creative juices flowing with a couple of blogs.

I'll be excited to get them published on my website.

Here's a glimpse:

- The tale of the toothbrush with 2 heads
- We've always got our heads screwed on

So when ready, you can grab a drink and have a read. You'll be surprised at how they'll open your mind to possibilities. Choice. Pause. Opportunity. Growth. You get to decide.



www.beliefmakercoaching.co.uk

14/01/2026

Here we are 2026! Welcome - we are together in this moment.

As the cold air tingles around my ears, I can hear the gentle tweets of birds - "bird song" they call it. The sun is up, darkness has faded, and the birds are singing.

Each unique.

Each individual.

There is no judgement in how they sing or what they sing. We just get to enjoy the melody they bring to the world.

Be your own bird today. Sing your song - no-one else can.

If stuck or struggling please do reach out.

My own bird song is captured in my brand new website. What a joy to share with you.

Coaching for kids, parents, and grown-ups ready to feel a little lighter