Let’s Work Together
The tools, guidance, and support you need to feel safe in your body again.
You don't have to choose between your ambition and your wellbeing.
Here's how we work together.
Whether you need personalised 1:1 support or want to bring wellbeing into your workplace, there's a path forward. Both offerings use the same science-based approach: understanding stress, regulating your nervous system, and building sustainable energy.
Services to Support You
90-minute 1:1 Burnout Insight Session
A focused 90-minute session to understand your stress patterns and get practical tools you can use immediately.
12-Weeks 1:1 Burnout Recovery & Resilience Programme
Personalised support to reset your nervous system, rebuild your energy, and reclaim sustainable balance.
Workplace Wellbeing
Interactive workshops and coaching to help your team manage stress, prevent burnout, and perform sustainably.
Not Sure Which is Right?
Book a free clarity call. We'll talk about where you are, what you need, and how I can help.
No pressure, just an honest conversation about what's possible.
90-Minute Burnout Insight Session
A single, focused session for when you need clarity and practical help now.
This isn't just a chat. It's a detailed session that gives you a personal plan to start feeling better straight away. In 90 minutes, you'll gain understanding that most people take months to find on their own.
What's Included
A full session (90 minutes via MeetN) where we look at your specific stress patterns, how your body responds, and what you need right now.
What You'll Walk Away With
1. Clear understanding of your burnout patterns
Find out what's causing your stress, why it keeps happening, and how your body reacts under pressure.
2. A personalised map of your nervous system responses
Learn what it looks like when you're in survival mode, what triggers it, and how to shift out of it more easily.
3. Practical stress-relief techniques
Simple, effective methods you can start using the same day to calm your body, reduce overwhelm, and think clearly again.
4. Personal guidance for what your body and mind need right now
Together, we work out the specific lifestyle, mindset, and self-care shifts that will support real, sustainable change.
5. Your action plan for the next 2 to 4 weeks
Clear, realistic, doable next steps you can take with confidence, without adding more pressure to your life.
6. Immediate relief and direction
Walk away feeling seen, supported and ready with tools you can use today. Not next week. Today.
What This Does for You
Most people spend months feeling stuck, not knowing where to begin. This session gives you clarity, direction, and practical methods in 90 minutes. It's like condensing weeks of figuring things out on your own into one focused, personal session.
12-Week 1:1 Burnout Recovery & Resilience Programme
Personalised support for when you're ready to feel calm, energised, and in control again.
What's Included
12 weekly coaching sessions (90 minutes via MeetN), each one tailored to where you are and what you need.
You'll also receive:
Personalised stress and energy assessment
Tailored nervous system reset tools
Practical guidance on sleep, nutrition, and movement
Weekly action steps and reflection tools
WhatsApp support between sessions
Guided meditations, journaling prompts, and resources
The Journey
Over 12 weeks, we move through six pillars:
1. Awareness & Reset
Understand your stress patterns and calm your nervous system.
2. Mindset & Emotions
Reframe burnout beliefs, release guilt, build resilience.
3. Body Connection
Reconnect with your body through rest, breath, and gentle movement.
4. Energy & Nourishment
Learn how to eat, move, and rest for steady energy.
5. Boundaries & Balance
Protect your time and emotional energy without guilt.
6. Integration & Flow
Create sustainable routines and feel confident living with calm and clarity.
By the End
You'll feel calmer, lighter, and more in control. Your energy will be consistent throughout the day. You'll set boundaries without guilt, reconnect with who you are outside your roles, and lead, work, and live with ease and intention.
Workplace Wellbeing
Help your people manage stress, prevent burnout, and thrive at work.
The Challenge
In today's fast-paced workplace, stress and overwhelm quietly drain energy, focus, and motivation. Your team is working hard, but are they working sustainably?
My workplace wellbeing sessions give employees practical tools to calm their nervous system, manage energy, and stay focused even in demanding environments.
What's Included
Flexible formats to suit your team's needs:
Interactive workshops (60 to 90 minutes)
Half-day or full-day wellbeing sessions
Short-term group coaching series (3 to 6 weeks)
Optional 1:1 employee coaching
Popular Topics
Understanding stress and preventing burnout
Tools to reset and regulate the nervous system
Building emotional resilience
Energy, focus, and sustainable performance
Rest, sleep, and recovery at work
The Results
Healthier teams. Calmer minds. Stronger resilience. A more positive, productive workplace.
The Business Impact
When your people feel supported, your business benefits. Investing in workplace wellbeing can lead to:
Immediate benefits:
Reduced stress-related absences
Improved focus and decision-making
Better team morale and collaboration
Fewer conflicts and improved communication
Long-term gains:
Increased productivity and performance
Lower staff turnover and recruitment costs
Reduced healthcare and absence costs
Stronger employee loyalty and engagement
Stress costs UK businesses billions each year in lost productivity and absence. Preventing burnout isn't just good for your people. It's good for your business.
Client Story & Testimonial
"Been having coaching sessions with sonata for a few months. Help me set boundaries and look after myself first and foremost. I am a people's pleaser and will always say 'yes' even if that means exhausting myself, but she has given me tools on how to set boundaries and look after myself.
I have not been able to handle stress and deal with stressful situation well. Would go from 0 to 100 right away and that had an effect on not just my mental but also my physical health. I was having physical symptoms : dizziness, sore stomach, sore heads, even fainting.. doctors could never find anything wrong.
But once I started working with Sonata, I took all the coaching sessions really seriously, learning how to deal with stress and anxiety. I realised I was feeling better physically, no longer feeling dizzy, no sore heads etc can't remember the last time I took painkillers. Once I learned how to manage stress and anxiety I genuinely felt my body felt lighter and at ease. No more constant ' fight or flight' feeling.
It doesn't happen overnight and you need to work on it, and without Sonata I wouldn't have the knowledge and tools on how to manage it. I am so thankful to Sonata, as now I feel happier because I am healthier".
Ready to Feel Like Yourself Again?
Whether you're booking for yourself or your team, the first step is a conversation.