Holland-Pearse CBT

30/04/2026

It’s finished.

Around six months ago, I set out to create an online course after noticing something very consistent in my work as a CBT therapist:

People often know what they need to do… but still can’t seem to do it.

“I know I should start, but I just can’t get going.”
“I know this isn’t right for me, but I can’t seem to change it.”

There’s awareness. Insight. Even motivation at times.

But something gets in the way.

And over time, that gap between knowing and doing shows up as anxiety, low mood, frustration, and a growing sense of feeling stuck in the same patterns.

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So what is this course?

It’s an 8-week structured programme based on CBT and ACT, designed to help you understand what keeps you stuck—and more importantly, how to change it.

This isn’t about positive thinking.
It isn’t therapy.
And it isn’t something you just watch passively.

It’s practical, structured, and designed to be applied week by week to your actual life.

You’ll learn how to:
• understand your personal “stuck” patterns
• step out of avoidance and overthinking loops
• relate differently to difficult thoughts
• and take meaningful action, even when it feels uncomfortable

Each week includes a 30-minute video, plus a worksheet designed to help you actually apply what you’re learning—not just understand it.

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Who it’s for

This is especially relevant if:
• you feel stuck or directionless (even if life looks “fine” externally)
• you overthink or get caught in repetitive mental loops
• you understand what you “should” do but struggle to act on it
• you want structure and tools, not just insight

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Why I created it

Therapy can be incredibly valuable—but it’s not always accessible.

Long waiting lists, cost, and timing can all get in the way.

This course is designed to bridge that gap:
a structured, evidence-based CBT programme you can work through independently, at your own pace.

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Launch offer

To celebrate the launch, I’m offering £50 off the first 10 people, bringing the price down to £147 (normally £197).

Use code: getunstuck50

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I can't wait to see you there!

13/04/2026

Hello!

Practice Updates

It’s been a little while since we last shared an update, so I wanted to take a moment to catch you up on what’s been happening on our end—some successes, some challenges, and a general snapshot of where things are at.

In May, we celebrate our 6th year as a private practice. That, in itself, feels like a real achievement. To have remained self-employed—running, growing, and consistently showing up as both a business owner and therapist—is something I never imagined I’d be able to say. So, I’m taking a moment to acknowledge that.

Reflecting on the past few years, it’s honestly been something of a trial-and-error journey. Whether it’s learning SEO, building online systems, or designing (and redesigning!) the website, there’s been very little in the way of shortcuts—and certainly no one-size-fits-all model for running a private practice. It’s been a constant process of experimenting, refining, and improving. And while it hasn’t always been smooth, the overall trajectory has been forward.

This year, in particular, has brought a lot of change. On the surface, therapy might seem like a simple model: a client gets in touch, attends sessions, learns some skills—repeat. But behind the scenes, there’s a lot more going on. The systems, the visibility, the experience—all of it needs ongoing attention. It often feels a bit like the classic swan analogy: calm and steady above the water, but paddling hard underneath.

One of the biggest developments has been Joy joining the business. She has become an invaluable part of the team—managing the diary, supporting with bookkeeping, and helping both myself and our associates with admin. Her support has allowed me to focus more fully on delivering the best possible therapy to our clients, and I’m incredibly grateful for that.

As we’ve grown into more of a family-run practice, we’ve also welcomed several associates. Even so, we’re still seeing high demand—which is both humbling and motivating. It’s a strong reminder that the work we’re doing is meaningful, and we’re committed to continuing to improve and expand our ability to support more people.

Exciting News

Many of you may already know that my friend and colleague Tom Coates and I run a podcast together. Life has been busy, but we’ve finally carved out the time to begin recording Series 3, launching this May.

We’d love your input—what topics would you like us to cover? What questions do you have about mental health or therapy? Feel free to reply to this newsletter with your ideas.
We already have some fantastic topics lined up, including:

- AI in therapy: helpful or harmful?

- ADHD

- Postnatal depression

- Mindfulness in sport

…and more to come.

Online Course (Nearly There!)

And finally—after many months in the making—I’m pleased to say that my online course is now around 90% complete.

This course is designed for those who may find therapy too costly or difficult to fit into a busy schedule. It’s an eight-week programme aimed at helping you understand where things can go off track in life, and how to reorient yourself towards something more meaningful and purposeful—using a range of practical cognitive and behavioural tools.

It’s taken longer than expected (around six months!), but we’re now in the final stages—and I’m genuinely excited to share it with you soon. Keep an eye out for updates via future newsletters and Instagram.

Final Thoughts

So, that’s a snapshot of what we’ve been working on over the past few months. We’re feeling positive about what lies ahead in 2026 and grateful to have you with us on the journey.
As always, if you feel you’d benefit from one-to-one support, you’re very welcome to get in touch:

👉 https://holland-pearse.com/contact/

We look forward to sharing more updates and insights with you soon.

Wishing you all the best,

Tom & the Holland-Pearse Psychotherapy Team

Book a consultation with our skilled CBT therapists. Contact us now to begin your journey toward better mental health.

06/02/2026

Firstly, I just want to say sorry for the radio silence — January has been an incredibly busy month for us. I often find the period after the festive season (changes in routine, darker days, not enough alone time, etc.) can leave many people feeling low, anxious, or burnt out. We’ve been working hard behind the scenes to support as many of you as possible during what can be a really challenging time of year.

January is always a busy month for me, both professionally and personally — and this year has been no exception. We’ve been making some exciting updates to the website (exciting for me, anyway!), continuing work on our course creation (five episodes recorded so far!), and we’ve got the next series of the podcast launching towards the end of February. Most exciting of all, we’ll soon be welcoming several new therapists to the team, who we’ll introduce properly in due course.

It’s been a lot — but a positive and progressive lot.

As we move into 2026, we’re really excited to open our doors even wider and ensure we can support as many people as possible who are struggling with their mental health. To help us do this well, we’re bringing in associates with different specialisms, interests, and training modalities to those I personally offer — allowing us to better meet clients where they are and tailor support to their individual needs. We couldn’t be prouder of the direction we’re heading.

So whether you’re looking for specialist one-to-one therapy, prefer self-directed support in your own time, or simply enjoy listening to the podcast or reading the occasional blog, we’re working hard to make sure we’ve got you covered in a way that suits you.

You can check out the website for more blogs, pages, and resources than ever before (with even more being added by the end of the month):
👉 https://holland-pearse.com/

January has been a busy and exciting month, with February shaping up to be even more so. If you know someone who’s struggling with their mental health, feel free to point them towards our website — we aim to get back to enquiries within 24 hours.

Any questions at all, just give me a shout in the comments 👋

Get personalized CBT therapy in Bristol or online across the UK. I help you manage emotions and develop coping strategies to reach your goals.

28/12/2025

Hopefully a sufficiently tantalising post...

Click here to find out more 🤫

https://open.substack.com/pub/tomhollandpearse/p/some-really-exciting-news?r=2um10a&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

(follow along if you haven't already!)

;)

28/12/2025

Quick update on progress :)

I’ve been working steadily on the Get Unstuck! CBT course over the past few weeks and have made good progress. I've got the structure down, scripts for each of the sessions, and even made some homework sheets for people to try in-between lessons!

Pretty proud of that and moving with good pace.

Things will slow down a little over the coming days as the year draws to a close, but the work is very much ongoing.

Even while I’m not actively recording, I’m always open to questions, reflections, or feedback — whether about the course itself, the ideas behind it, or who it might be most helpful for. Please feel free to reach out.

And as ever, if you find these posts useful, you’re very welcome to like or share them, or tag someone who you think might benefit from a course like this.

I hope you’re enjoying a restful period as we head into the New Year.

— Tom

P.s. Remember to subscribe to my newsletter so I can keep you updated about the progress of the course and ensure you can feel part of this journey

https://tomhollandpearse.substack.com/subscribe

27/12/2025

📌 Coming soon: Get Unstuck! — an evidence-based CBT course

I’m currently developing an online CBT course designed for people who feel stuck in familiar patterns of overthinking, self-doubt, avoidance, or low confidence — even when they understand things logically.

The course is called Get Unstuck! and it’s built around the same evidence-based CBT frameworks I use in clinical practice.

What to expect:
• A clear, structured understanding of why problems keep repeating
• Practical CBT tools you can apply independently
• A focus on patterns and mechanisms — not motivation or positive thinking
• Self-paced video sessions with worksheets and reflections between sessions

This is not therapy, and it’s not a crisis service. It’s an educational, skills-based programme for people who want clarity, structure, and practical change.

I’m recording the content now and will be sharing updates here as it develops.
If you’d like to stay in the loop (and potentially hear about early access), you can join my email list here:

👉 https://tomhollandpearse.substack.com/subscribe

— Tom
BABCP-accredited CBT therapist

26/12/2025

Hello all!

Firstly, Merry Christmas - I hope you're enjoying a chilled Boxing Day so far.

Secondly, I'd just like to say a massive THANK YOU for choosing to follow my (new) page. I really appreciate it. Watch this space for useful and (hopefully) insightful ideas for mental health and all things CBT.

And thirdly…

I’m currently exploring the idea of creating an online CBT course.

I’m developing a structured, evidence-based CBT course designed to help people understand unhelpful patterns of thought and behaviour which makes them feel 'stuck', and to help them learn practical ways to change those patterns.

This will be an affordable, structured approach to understanding core CBT models, with material that should feel useful even for those who have previously engaged in CBT or therapy.

If this is something you’d be interested in, or you know someone who might be, you can register your interest below and I’ll keep you up to date as the course takes shape.

👉 https://tomhollandpearse.substack.com/subscribe

I'm really excited to get working on this and will find your company and feedback invaluable.

Wishing you all the very best,

Tom