Deep Dive Assessment & Plan

A comprehensive clarity session to map your stress and recovery pattern, psychologically and physiologically, and turn it into a practical plan.

Delivered in the office in Brighton and Hove or online.

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You can’t choose the right solution until you understand the contributing factors.

When stress is high, sleep is poor, energy is unreliable, or you are no longer recovering and bouncing back as you used to, it is tempting to look for one fix. In reality, these patterns are usually shaped by several interacting factors across psychological, environmental, behavioural, and physiological domains.

Why Start here

Most people do not need more random tools. They need clarity.

This assessment is designed to:

go beyond symptoms alone
look at the wider pattern across body, mind, and behaviour
identify what is maintaining the recovery gap, performance dip or sleep disruption
identify the highest-leverage improvement drivers
avoid guessing, overcomplicating, or trying five things at once

You’ll leave with

A clear map of the main contributing factors
Your priorities: what matters most first
A practical 2–4 week plan
The best next step for you, whether that’s self-directed changes or a follow-on package to help you implement and consolidate changes.

A picture of the functional breathing training manual

Is This For You?

It can be hard to work for success, only to find that the cumulative effects of stress leave you less able to enjoy it. This assessment is designed for people who want to understand what is driving that mismatch, and what to do next.

This is a good fit if….

This is a strong starting point if you are dealing with layered or persistent issues around stress, sleep, energy, recovery, or resilience, and you want a clearer understanding of what is driving the pattern before deciding what to do next.

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you feel “fine on paper” but are noticing the cost of sustained demand

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sleep, energy, stress reactivity or recovery have become less reliable

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you have tried one-off solutions, but nothing has quite addressed the whole picture

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you want a structured, thoughtful wide-angle assessment rather than generic advice

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you want to know which changes or supports are most relevant before committing to a programme

This may not be the best fit if….

This is probably not the right starting point if you are looking for:

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a quick fix without assessment or follow-through

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a therapy-led approach

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crisis support

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a single tool or treatment without wider context

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What we’re assessing

This is a structured, psychology-led and physiology-informed review of the patterns affecting your current stress and recovery baseline.

Depending on the focus, we look at:

practical, environmental and emotional stressors
downtime, switch-off, and space for yourself
nervous system activation and flexibility
energy levels and fatigue patterns
control, autonomy, and sense of influence
enjoyment, engagement, and sense of progress
recovery habits and micro-habits
activity levels, movement, and sedentary load
sleep quality and deeper recovery
breathing patterns and body-based bracing
behaviour patterns that keep the problem going
beliefs, internal rules, or thinking habits that create barriers

You can choose the focus that best fits your current pattern:
Performance & Recovery or Sleep & Recovery

Enquire to Book

How the Deep Dive Assessment Works

The Structure

Before the session

You will complete a pre-assessment intake and a stress–recovery snapshot (RESTQ), so we can focus on the details that matter in the assessment.

During the session

We review the information in depth, identify the main drivers and rank what is most likely to reduce stress, improve recovery and performance.

Your written plan and feedback session

I will create a concise written plan covering priorities, practical actions you can take immediately, and the most appropriate next steps, and we will discuss it in the 60-minute follow-up meeting.

What happens beyond the Deep Dive?

The Deep Dive is the assessment phase. The next step is implementation.

Some people use the plan independently. If you want support turning the recommendations into consistent change, I offer structured follow-on packages designed to help you consolidate the work and build momentum over time.

Testimonials

This was very detailed, and Nicola looked into areas I hadn’t considered that were part of the problem. The deep dive enabled me to reassess priorities and take action on prioritising my health, not just my business.

L. Simpson

This process has given me a clear overview of all the strands that contribute to my fragmented sleep. I opted to do the neurofeedback alongside the coaching. My sleep is getting back on track, and I feel more like myself again.

Beatrice B

Sussex

I have felt well supported, and in a few short months, a lot has changed. The assessment process highlighted how I had neglected to look after my recovery from stress while being very good at looking after my work and family. My sleep is better, and I feel like myself again.

K. Wesley

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