Kate Carter Coaching

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Trauma-informed Coach & Mentor | Head of MFL | Supporting Reflective, Empathic Educators to Thrive with Confidence & Calm | Host of the Sensitive Change Makers Podcast

18/02/2026

A few weeks ago, I had another virus that affected my throat. It took longer than usual to recover, but I convinced myself I was fine.

I pushed myself into work. I told myself it was okay because I was resting when I got home and on weekends.

But that wasn’t enough.

A few days later, the old flare symptoms returned. Swollen glands. Deep exhaustion. Pain in my legs, hips, and arms.

And that familiar, unsettling sensation in my body - like it was trying to wake up from pins and needles. Like the signals between my brain and body were slower than they should be. Everything felt heavy, sluggish, and slightly disconnected… as if my body was working, but not fully responding to me.

I had to take a day off and slept most of the day.

It was a reminder I needed to hear again.

Resting only when you’re already unwell isn’t the same as planning rest when you are well.

I had forgotten what I had been working on over the last few years.

Rest isn’t just recovery. It’s prevention.

It’s creating space for your nervous system to settle. It’s allowing your body to stay regulated, not just trying to rescue it once it’s already overwhelmed.

If you feel well right now, please don’t wait until your body forces you to stop.

Plan rest.

Real rest.

Not multitasking. Not scrolling. Not being productive in disguise.

Time to switch off. To breathe. To pause. To do nothing.
Rest is not selfish.

It’s essential.

Kate

These last few months have been a reminder of how important self-care and rest really are - especially learning to rest ...
17/02/2026

These last few months have been a reminder of how important self-care and rest really are - especially learning to rest even when you feel well.

I’m a huge believer in planning rest when you feel okay… because I’m also an example of what happens when you don’t.

For years, I gave and gave until my body said no.
What’s strange is that I grew up believing I was selfish.

After years of therapy, I now understand that belief came from having a panic disorder as a child - being told I was selfish, or feeling guilt for not being able to just “snap out of it.”

That belief shaped how I lived.

I became a people pleaser. I said yes when I wanted to say no. I didn’t hold boundaries. As an early years teacher, I worked most nights until 11pm or midnight for years.

And my body paid the price.

I had constant viruses, especially throat infections, that lasted far longer than they should. I would rest when I was forced to… but as soon as I felt better, I went straight back to my old habits. Overgiving.

Overworking. Ignoring my limits.

Until eventually, I couldn’t get out of bed.

My blood tests showed inflammation with no clear cause. I was later diagnosed with CFS/ME, although now it looks like there may also be an autoimmune condition at play.

My body had been whispering for years.

And eventually, it had to shout.

This is why I’ve always advocated for teachers to prioritise themselves.

Not because we’re selfish.

But because we cannot continue to give, support, and care for others if we are constantly running on empty.
Looking after yourself isn’t a luxury.

It’s what allows you to keep showing up.

Kate x

I’ve been quietly working on something behind the scenes - something designed to help you reconnect with yourself.One th...
10/02/2026

I’ve been quietly working on something behind the scenes - something designed to help you reconnect with yourself.

One thing I’ve been guilty of in the past, and something I see so often in teachers and school staff, is putting everyone else first. Constantly supporting others, while leaving very little time or energy for yourself.

I know how important it was for me to change that. To create small moments of calm. To understand myself better. And to feel more grounded in the middle of everything.

That’s why I’m creating a completely free month of gentle, 5-minute practices to help you do the same.

This will be a guided journey, moving through:
• Thought awareness (Days 1–6) - building gentle curiosity
• Emotions & the body (Days 7–20) - learning to listen and regulate
• Identity & meaning (Days 21–27) - reconnecting with who you are
• Integration & reflection (Days 28–31) - anchoring change, without pressure

These are simple, supportive tools to help you find time for yourself, deepen your self-understanding, and create more calm in your daily life.

I’m currently recording the videos, and if you’d like to be the first to know when the free challenge is released, you can sign up to my newsletter via the link in my bio.

Kate x

This week on the podcast, I’m joined by Mark Wigginton for a really honest conversation about sensitivity, overwhelm and...
05/01/2026

This week on the podcast, I’m joined by Mark Wigginton for a really honest conversation about sensitivity, overwhelm and what it means to truly understand yourself.

Mark shares his journey of discovering he’s highly sensitive later in life, after years of pushing through, overworking and trying to manage a world that often felt too loud. We talk about how sensitivity can show up as perfectionism, emotional overload or even burnout, and how learning to work with it rather than against it can change everything.

What I loved most about this conversation is Mark’s openness. There’s no pretending, no glossing over the hard parts. Just a thoughtful exploration of how awareness, reflection and self-acceptance can bring real stability.

If you’ve ever felt like you had to toughen up or hide parts of yourself to cope, this episode may resonate more than you expect. You can listen to it via any podcast listening platform or click the link in my bio.

Kate

What if depression and emotional pain weren’t something you had to just “manage,” but could actually be healed at the ro...
02/12/2025

What if depression and emotional pain weren’t something you had to just “manage,” but could actually be healed at the root?

In this week’s episode, I talk with Mind-Body Mentor Alisha Kapani, who shares how five years of severe depression led her to discover a completely different approach to healing.

We explore:
• Why highly sensitive people often suppress emotions
• How suppressed emotions can show up in the body
• Why positivity alone isn’t enough
• The simple 3-step ABC tool that changed everything for Alisha
• How surrender, not effort, became the turning point

If you’ve felt like you’ve tried everything and nothing has shifted, this episode may offer the perspective you’ve been missing.

Listen now anywhere you get your podcasts.

Kate

What if clarity was the missing piece in how we lead, communicate, and create change?In this week’s Sensitive Change Mak...
17/11/2025

What if clarity was the missing piece in how we lead, communicate, and create change?

In this week’s Sensitive Change Makers, I talk with strategist and speaker Katherine Robinette, who has spent three decades helping organisations cut through the noise of corporate change. Katherine believes that clarity, trust, and connection aren’t just soft skills — they’re the foundation of real transformation.

We explore what happens when sensitivity meets strategy, how to have the conversations most people avoid, and why being clear is the kindest thing a leader can do.

Listen to the full episode on your favourite podcast platform.

Kate

What if clarity was the missing piece in how we lead, communicate, and create change?In this week’s Sensitive Change Mak...
17/11/2025

What if clarity was the missing piece in how we lead, communicate, and create change?

In this week’s Sensitive Change Makers, I talk with strategist and speaker Katherine Robinette, who has spent three decades helping organisations cut through the noise of corporate change. Katherine believes that clarity, trust, and connection aren’t just soft skills — they’re the foundation of real transformation.

We explore what happens when sensitivity meets strategy, how to have the conversations most people avoid, and why being clear is the kindest thing a leader can do.

Listen to the full episode on your favourite podcast platform.

Kate

This has been a tough decision — one I’ve been sitting with for a while.The last few months have been challenging in man...
11/11/2025

This has been a tough decision — one I’ve been sitting with for a while.

The last few months have been challenging in many ways, including financially. It’s been a humbling reminder that even when work is meaningful, it also needs to be sustainable. And that real alignment sometimes means changing direction, even when that feels uncomfortable.

After several years of coaching online (and some wonderful successes along the way), I’ve realised that my next chapter belongs closer to home — in education.

Teaching has been part of my life since 2005. It’s where I’ve learned the most about people, resilience, and leading with empathy. So it feels right that my focus and coaching return to education. I will be teaching four days a week until Christmas and I will continue to coach and mentor but this time within an educational context.

My podcast, Sensitive Change Makers, will continue — still exploring life as a Highly Sensitive Person, but with a stronger focus on education, leadership, and sensitivity as a quiet strength.

This hasn’t been an easy decision. There’s been fear, resistance, and a lot of inner conversations. But it also feels like coming home — to a space that truly makes sense for who I am and what I know so well.

Thank you for all the support over the years and here’s to new shifts and changes.

Kate

In this week’s episode of Sensitive Changemakers, I speak with developmental psychologist and coach Dr Meg Trucano about...
03/11/2025

In this week’s episode of Sensitive Changemakers, I speak with developmental psychologist and coach Dr Meg Trucano about what it truly means to live – and lead – as a highly sensitive person.

We explore burnout, motherhood, intuition, and the freedom that comes from loosening the grip on control. It’s a grounded and honest conversation about finding purpose and balance on your own terms.

Listen now wherever you get your podcasts: Finding Balance, Purpose and Self-Direction as a Highly Sensitive Person – with Dr Meg Trucano.

Kate x

I once worked with a client who was constantly switching strategies, convinced she was falling behind because everyone e...
24/10/2025

I once worked with a client who was constantly switching strategies, convinced she was falling behind because everyone else seemed to be moving faster. She would try one approach, feel like it wasn’t working, and then jump to the next, hoping for a quick win. Over time, she realised that the constant chasing was not helping—it was draining her energy and slowing her progress.

If you’ve ever felt the same, this episode is for you. I’m talking directly to quiet achievers, HSPs, and introverts about why chasing instant results often backfires, and how to stay focused on the small, meaningful steps that build momentum over time. We explore how to honour your energy, set rhythm goals instead of outcome goals, and track the wins that really matter—so you can feel confident that you’re moving forward even when the results aren’t immediate.

This episode is all about learning to trust your pace, staying in your lane, and building sustainable, meaningful growth that doesn’t burn you out.

If you’re ready to stop comparing, start celebrating progress, and master the art of patience, this is one to listen to.

Tune in: Quiet Achievers: Mastering Patience for Success- link is in my bio

Kate x

For me, teaching and learning have always gone hand in hand. I love learning — perhaps a little too much. About a year a...
23/10/2025

For me, teaching and learning have always gone hand in hand. I love learning — perhaps a little too much. About a year ago, I had to make a promise to myself that I wouldn’t sign up for any more courses for a while!

Early in my teaching career, I realised I didn’t want to move into senior leadership or headship. Instead, I started exploring other ways to learn, grow, and make an impact.

In 2018, I discovered coaching — and it changed everything.

At the time, I was still managing the effects of a panic disorder I’d lived with since childhood, and coaching played a huge role in my healing and transformation.

Once I experienced that shift, I was hooked. I trained as a coach and mentor, became an NLP practitioner, and continued to study positive psychology, CBT, and even completed Level 2 counselling. Most recently, I qualified as a trauma-informed coach — and that’s when I finally decided it might be time to pause my studying (for now!).

All of that learning allows me to support my clients as whole people.

When we work together, we explore both mind and body — through somatic practices, understanding where emotions are held, and uncovering the stories and thought patterns that shape your experience.

We connect deeply with your values, define what truly matters to you, and then create small, achievable steps to help you move forward.

I love simplifying things for my clients — so that you feel clear, grounded, and empowered to keep showing up for yourself, time and time again.

I’m curious — are you someone who loves learning too?

And if so, how many qualifications have you collected over the years?

Kate

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