On 14 May 2026, the IP Inclusive working group for men in IP hosted a webinar exploring the challenges of balancing work, family life and personal wellbeing. The session offered practical insights into managing stress, avoiding burnout and building sustainable self-care habits in the context of busy professional and personal lives.
We were thrilled to welcome Cognitive Behavioural Therapist and coach Ted Bradshaw. Ted provides workshops and training for businesses, schools and charities. He also creates resources which focus on making mental health easier to understand. You can find him on social media (Instagram, LinkedIn, YouTube, TikTok) as @cbtted. His podcast ‘Things I Want My Kids To Know’ is on Apple and Spotify, or you can get it straight to your inbox (as well as his weekly newsletter and his 40-page guide to anxiety) by signing up via Substack: www.cbtted.co.uk/pod.
Click here to access a recording of the webinar. Read on for our summary of the highlights.
The Challenge of Keeping Everything Going
Many of us will be familiar with navigating the joys and pressures associated with combining work and family life. It is not always plain sailing, and many men carry an expectation that they should simply “handle it”. Long hours, competing demands and a constant stream of responsibilities can create a level of overload that is difficult to acknowledge, let alone discuss openly.
Ted began by recognising that these pressures are both common and understandable. The good news, however, is that there are practical strategies that can help. Understanding that others face similar challenges can be reassuring in itself, while learning effective ways to manage stress can help us move beyond simply coping and towards thriving at work and at home.
Understanding the Barriers to Self-Care
One of the webinar’s key themes was the gap between knowing what supports our wellbeing and actually doing it. Most of us understand the basics: drinking enough water, eating properly, getting outside, moving our bodies, prioritising sleep and reducing excessive screen time. Yet despite knowing these things are important, they are often the first activities to be sacrificed when life becomes busy.
Ted explored some of the reasons why self-care can be difficult to prioritise. Some barriers are practical, such as limited time, financial pressures or competing commitments. Others are internal. Many people struggle to switch off mentally, finding that their minds continue to churn through worries, tasks and responsibilities long after the working day has ended. Fear about finances, work performance or family responsibilities can make it difficult to rest. Guilt can also play a significant role, particularly when people feel they should not stop until everything is finished.
As Ted pointed out, this mindset may have worked when we were children and could complete our homework before relaxing. Adult life is different. The work is rarely “done”, and responsibilities are ongoing. If we wait until everything is finished before allowing ourselves to rest, we may never rest at all.
Taking Care of the Machine
One of Ted’s most memorable analogies compared self-care to maintaining a car. If you rely on your car to get to work, you make time to service it, check the tyres and top up the oil. Neglecting maintenance might save time in the short term, but eventually the car will perform less efficiently and may ultimately break down.
The same principle applies to us. Looking after ourselves is not an indulgence or a luxury; it is a practical necessity. Investing time in our wellbeing helps us function more effectively and sustainably over the long term.
Ted also encouraged attendees to consider the advice they would give to someone they care about. If a friend, partner or teenage child announced they planned to spend two weeks focused solely on work while sacrificing sleep, avoiding social contact and living on convenience food, most of us would immediately recognise this as unhealthy. Yet many of us hold ourselves to precisely those standards.
The challenge is to extend the same compassion and common sense to ourselves.
Small Actions Can Make a Big Difference
Another important message from the webinar was that self-care does not need to be all or nothing.
Many people feel discouraged because they can no longer devote the same amount of time to hobbies, exercise or relaxation that they once could. Ted encouraged attendees to rethink this approach. If a full hour is not possible, could you spare ten minutes? If your usual activity is unavailable, is there a smaller version that captures some of the same benefits?
Something is often better than nothing. Giving ourselves permission to engage in small acts of self-care can help create sustainable habits rather than setting unrealistic expectations that are difficult to maintain.
Efficient Breaks That Actually Help
Ted shared several simple techniques that can be incorporated into even the busiest day.
The first was to consciously “unclench”. Throughout the day, many of us accumulate physical tension without noticing it. We tighten our jaw, raise our shoulders or hold tension elsewhere in the body. Taking just thirty seconds to release that tension can have a surprisingly positive effect.
Breathing exercises can also be powerful. Anxiety and stress are often associated with rapid, shallow breathing, whereas relaxation tends to involve slower, deeper breaths. Ted encouraged attendees to slow their breathing intentionally, breathing in very slowly through the nose and out through the mouth while allowing the stomach to relax. Even thirty seconds of slower breathing can help reduce stress levels and bring attention back to the present moment.
Similarly, posture and movement influence how we feel. Stress often leads to hurried movements and a closed, hunched posture. Deliberately slowing down our speech or our movements can help calm both mind and body.
Using the Senses to Get Out of Your Head
For those who find themselves trapped in cycles of overthinking, Ted highlighted the value of engaging the senses. Simple actions such as stepping outside, opening a window, running your hands under water or changing your physical position can help interrupt anxious thinking and bring us back to the present moment.
He also introduced the “5-4-3-2-1” exercise, which encourages people to notice a number of things they can see, hear, feel, smell and taste. These approaches can be particularly helpful during periods of heightened stress or anxiety.
Why Can Self-Care Be Different for Men?
The discussion also explored some of the particular challenges men may face. Cultural expectations often encourage men to be self-reliant and resilient, sometimes at the expense of acknowledging their own needs. Emotional norms can also limit the range of feelings that men feel comfortable expressing. Anger may be viewed as acceptable, while sadness, fear or vulnerability can be more difficult to discuss.
Ted emphasised the importance of recognising and accepting our emotions rather than dismissing them. Developing greater awareness of our own feelings can be an important step towards managing stress more effectively.
Knowing When to Seek Help
A particularly important message from the session was that there is no threshold of suffering that must be reached before seeking support: there is no such thing as ‘not stressed enough’ to get help.
Ted encouraged attendees to become familiar with their own warning signs, which could include physical tension, disrupted sleep, increased phone use, withdrawal from friends or changes in mood and energy levels.
Keeping a diary or journal can be a useful way of identifying patterns. Recording activities, stress levels, mood and energy over a period of one or two weeks can provide valuable insight into what supports wellbeing and what contributes to overwhelm.
Supporting the Men Around Us
The webinar concluded with a discussion about how we can support men who may be struggling.
While conversation can sometimes be helpful, talking is not always the answer. Equally important is helping people feel less alone. Simply being present, creating opportunities for connection and making it clear that it is okay to talk – or not talk – can make a meaningful difference. Asking someone what they need, rather than assuming, can also be a powerful act of support.
Continuing the Conversation
The themes discussed during this webinar resonated strongly with many attendees. Balancing work, family responsibilities and personal wellbeing is not a challenge faced by a few individuals; it is a reality for many men across the IP professions.
The encouraging message from Ted Bradshaw was that meaningful change does not necessarily require dramatic action. Small, intentional adjustments – noticing tension, taking a short break, slowing down, seeking support or making space for rest – can have a significant cumulative impact over time.
PLEASE GET IN TOUCH
The IP Inclusive working group for men in IP is keen to create opportunities for these conversations and to support men across the IP community to thrive both professionally and personally. They would be delighted to hear from you – whether you have ideas for future conversations, would like to get involved, or simply want to find out more, please get in touch at [email protected].