Example journeys
How the plan works for different people: OCD, PTSD, social anxiety, low confidence, low mood, burnout, worry and sleep. Science steps are always the base. A faith track is an optional second layer.
Emily Carter, 27 · OCD
Emily checked the hob, the locks and the windows for an hour before she could leave. An 8-week ERP plan, alongside her therapist.
OCI-R (obsessions and compulsions): 38 → 14 (out of 72)
Read Emily’s journeyJames Whitfield, 34 · PTSD after a car crash
After a motorway crash, James couldn’t drive or sleep. Trauma-focused therapy with a professional, and the plan to keep him steady between sessions.
PCL-5 (PTSD symptoms): 56 → 26 (out of 80)
Read James’s journeyOlivia Bennett, 22 · Social anxiety
Olivia skipped tutorials to avoid speaking. A 6-week plan of small social experiments, volunteering on Saturdays and metta practice.
SPIN (social anxiety): 46 → 22 (out of 68)
Read Olivia’s journeyDaniel Cohen, 41 · Low confidence after redundancy
After 12 years in one job, Daniel was let go and stopped believing he was good at anything. A 6-week plan of fairer thinking, small wins and helping others.
Rosenberg Self-Esteem Scale: 11 → 22 (out of 30)
Read Daniel’s journeySara Malik, 30 · Low mood
In a new city with no friends nearby, Sara spent her evenings doom-scrolling. An 8-week plan with less screen time, a balcony herb garden and Saturday volunteering.
PHQ-9 (mood): 16 → 6 (out of 27)
Read Sara’s journeyGrace Thompson, 38 · Stress and burnout
Twelve-hour shifts and a busy home left Grace running on empty. A 30-day plan with real breaks, a gratitude journal and the church community garden.
Perceived Stress Scale (PSS-10): 29 → 15 (out of 40)
Read Grace’s journeyRachel Adler, 29 · Anxiety and overthinking
Rachel’s worry ran from her first email to 1 am. A 30-day plan with worry time, no news after 9 pm, a running club, and Shabbat as a real switch-off.
GAD-7 (worry): 15 → 6 (out of 21)
Read Rachel’s journeyTom Hughes, 31 · Insomnia and late-night scrolling
Tom scrolled until 2 am and dragged himself through the day. A 6-week CBT-I plan, science only, with the phone charging in the kitchen.
Insomnia Severity Index (ISI): 19 → 8 (out of 28)
Read Tom’s journeyBegin when you are ready
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