8Wise®: The Complete Blueprint for Optimal Mental Health and Wellbeing
Creating healthier, happier minds, lives, and education organisations.
Helping people, leaders, and educators build optimal mental health and wellbeing through The 8Wise® Method – the complete blueprint for healthier, happier minds and lives. At 8Wise®, we believe everyone deserves access to practical tools that support better mental health and wellbeing. Our unique 8Wise® Method helps people, leaders, and educators build optimal wellbeing across eight interconnected dimensions of life: Emotional, Physical, Spiritual, Intellectual, Social, Environmental, Occupational, and Financial. Created by Psychotherapist, Author and Wellbeing Consultant Kim Rutherford, 8Wise® bridges the gap between mental health awareness and real-world action, helping you understand yourself, manage stress, build resilience, and live a healthier, happier life. Through our books, courses, podcast, and training, and our education programme 8WiseED®, we’re helping individuals and organisations make mental health a daily practice, not just a policy. Whether you want to strengthen your own wellbeing or create a culture of care in your school, workplace, or community, 8Wise® gives you the blueprint to make it happen. Because optimal mental health and wellbeing can be learned, built, and lived. Delivered in partnership with Dalton Wise Consultancy Ltd, specialists in wellbeing strategy, training, and leadership development across the education and workplace sectors.
09/12/2025
Exercise!
Regular exercise is a really important part of our and therefore our overall wellbeing.
Even just 30 minutes of physical activity reduces our blood pressure and releases feel good endorphins.
Try to mix your exercise up to include cardio (walking, running etc), mobility (yoga, Pilates, Tai chi etc) and strength (weights, resistance bands, body weight etc)
For more tips to look after your wellbeing head to 8wise.co.uk
If you want to dive further into 8Wise the following books are available from www.8wise.co.uk or any of your favourite online book retailers.
* 8Wise Ways to a Healthier Happier Mind
* 8wise 12-Week Journal
* 8Wise 12-Month planner
* 8Wise Pocketbook of wellbeing
Or listen to the live the 8Wise way podcast for extra inspiration - available on all major podcast platforms.
08/12/2025
December 8th
Establish a good sleep routine
An important step towards . Did you know that when you’re sleep deprived, your stress levels can increase?
Aim for 7 to 9 hours of quality sleep a night.
If you want to dive further into 8Wise the following books are available from www.8wise.co.uk or any of your favourite online book retailers.
* 8Wise Ways to a Healthier Happier Mind
* 8wise 12-Week Journal
* 8Wise 12-Month planner
* 8Wise Pocketbook of wellbeing
Or listen to the live the 8Wise way podcast for extra inspiration - available on all major podcast platforms.
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07/12/2025
Download a mindfulness app
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There are so many to choose from, and they can really help to lower your stress levels. Having a mindfulness app at the tip of your fingers means you can use it at home or on the go!⠀
This is a great way to boost your , and .
If you want to dive further into 8Wise the following books are available from www.8wise.co.uk or any of your favourite online book retailers.
* 8Wise Ways to a Healthier Happier Mind
* 8wise 12-Week Journal
* 8Wise 12-Month planner
* 8Wise Pocketbook of wellbeing
Or listen to the live the 8Wise way podcast for extra inspiration - available on all major podcast platforms.
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06/12/2025
Eat ‘feel good’ foods!
Another great way to boost your is to make sure you’re getting enough foods that make you feel good.
Our body makes serotonin from the amino acid tryptophan, which is found in foods like fish, chicken, bananas, sesame seeds and almonds. Make sure you’re getting enough tryptophan rich foods!⠀
If you want to dive further into 8Wise the following books are available from www.8wise.co.uk or any of your favourite online book retailers.
* 8Wise Ways to a Healthier Happier Mind
* 8wise 12-Week Journal
* 8Wise 12-Month planner
* 8Wise Pocketbook of wellbeing
Or listen to the live the 8Wise way podcast for extra inspiration - available on all major podcast platforms.
05/12/2025
December 5th
Shop online
Christmas shopping can be one of the most stressful things about the festive period, and navigating a busy shop isn’t the most pleasant experience. It can be overwhelming and anxiety inducing, which can lead to poor Emotional Wellness.
Carve out some time to do some shopping from the comfort of your sofa. Just remember to give yourself enough time incase you need to make any exchanges before the big day.⠀
If you want to dive further into 8Wise the following books are available from www.8wise.co.uk or any of your favourite online book retailers.
* 8Wise Ways to a Healthier Happier Mind
* 8wise 12-Week Journal
* 8Wise 12-Month planner
* 8Wise Pocketbook of wellbeing
Or listen to the live the 8Wise way podcast for extra inspiration - available on all major podcast platforms.
05/12/2025
December 4th
Say ‘no’.
Christmas time can be full of plans and invitations, but don’t feel obligated to say yes to everything that comes your way. It can lead to burnout which impacts many of our wellness elements including and .
If you want to dive further into 8Wise the following books are available from any of your favourite online book retailers.
* 8Wise Ways to a Healthier Happier Mind
* 8wise 12-Week Journal
* 8Wise 12-Month planner
* 8Wise Pocketbook of wellbeing
Or listen to the Live the 8Wise way podcast for extra inspiration - available on all major podcast platforms.
05/12/2025
December 3rd
Eat your five-a-day!
An important step in boosting your , and therefore overall wellbeing. Fruit and vegetables are scientifically proven to lower stress levels.
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Why not start your day by blending up some fresh fruit and making a breakfast smoothie?
If you want to dive further into 8Wise the following books are available from www.8wise.co.uk or any of your favourite online book retailers.
* 8Wise Ways to a Healthier Happier Mind
* 8wise 12-Week Journal
* 8Wise 12-Month planner
* 8Wise Pocketbook of wellbeing
Or listen to the live the 8Wise way podcast for extra inspiration - available on all major podcast platforms.
✨️❣️🎄
02/12/2025
December 2nd
Day 2: Go for a walk!
Walking is a great way to boost your which is essential for overall wellbeing. What’s more, if you head to your local park or green space you will also be strengthening your as spending time in nature is proven to release those feel good endorphins.
If you want to dive further into 8Wise the following books are available from www.wise.co.uk or any of your favourite online book retailers.
* 8Wise Ways to a Healthier Happier Mind
* 8wise 12-Week Journal
* 8Wise 12-Month planner
* 8Wise Pocketbook of wellbeing
Or listen to the live the 8Wise way podcast for extra inspiration - available on all major podcast platforms.
01/12/2025
December 1st - Plan ahead! ⠀
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We know it can be easier said than done when things crop up out of the blue, but try to plan ahead as much as possible.
Write a Christmas to-do list with things like Christmas cards you have to write, any parcels you have to post, gifts you have to buy, or food that needs to be on your shopping list! It can seem a lot more manageable when you have everything written down, and you can even plan what you want to do on which days.⠀
Doing this will help to avoid festive burnout which can negatively impact lots of our wellness elements including and .
If you want to dive further into 8Wise the following books are available from www.wise.co.uk or any of your favourite online book retailers.
* 8Wise Ways to a Healthier Happier Mind
* 8wise 12-Week Journal
* 8Wise 12-Month planner
* 8Wise Pocketbook of wellbeing
Or listen to the live the 8Wise way podcast for extra inspiration - available on all major podcast platforms.
21/11/2025
Leadership Resilience Starts With Self-Compassion
You can’t lead well while being at war with yourself.
8Wise® teaches that resilience grows when leaders treat themselves with understanding, not perfectionism.
Self-compassion restores courage and clarity.
Be kind to the leader in the mirror.
Ask: What’s one way I can show myself understanding this week?
20/11/2025
Boundaries Are a Leadership Skill
Strong leaders protect their time, energy, and focus.
Occupational Wellness in 8Wise® connects leadership success to healthy limits.
When you prioritise strategically, you lead sustainably. Boundaries aren’t barriers, they’re direction.
Ask: What am I overcommitting to that’s costing clarity?
19/11/2025
Reflective Leadership Is Resilient Leadership
Leaders who pause make better decisions.
The 8Wise® Method embeds reflection into leadership, self-awareness creates steadiness.
Reflection isn’t hesitation; it’s precision.
Clarity comes from conscious pauses.
Take five minutes to reflect before making a big decision today.
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Learning to manage your mental health, is a lot like learning to mange your bathtub - you need to make sure it doesn't all over flow and cause additional mess in other areas of your life.
My name is Kim, I have had my own mental health struggles, and in my role as a coach and therapist, and through my business, I support you to mange your stress bathtub, and all the issues it creates: Anxiety, Burnout, Career transition, Depression, Panic Attacks, Phobias, Relaxation, Self Esteem, Self-Defeating Behaviours, Wellness, Work-Life Balance, Work related stress, Work performance and productivity
No matter who you are, or where you are in your life, stress can come at you in an abundance, from all directions; home, work, kids, colleagues, friends, family, strangers, social media, etc.
It's very easy for your bathtub to over flow, so together we;
1. identify where the stress is coming from (triggers)
2. develop effective ways to release and problem solve the stress and related issues (tools)
3. develop a solution focussed plan to prevent anything escalating further (mental health)
4. put you back in control of your mental health and mental capacity
This working approach will lead you to reduced stress and anxiety, improved wellness and wellbeing and prevent long term mental and physical health issues from occurring.
I’m a scouse-bumpkin, which means I am approachable, practical, straight talking and have a sense of humour. This linked to my experience as a counsellor, therapist, leadership coach, hypnotherapist, senior manager and trainer, ensures I will support you to tackle yesterday's issues, today's problems and tomorrow's stresses effectively, using and integrative therapeutic approach alongside my unique 8 Wise model. I guarantee a safe, empathetic, non judgemental and confidential environment, either at my office, or virtually via Zoom or FaceTime.
I believe you have the power to improve your wellness and wellbeing and live a fulfilling, happier life, and I appreciate it can feel difficult to accomplish alone. So me and my team are here to support you, and put you firmly back in control of living the life you want.
Don’t suffer alone, get in touch and move forward positively with your life.
For more information check out my website: www.daltonwise.co.uk
or email me at: info@daltonwise.co.uk
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