The Back to You Framework
A self-paced, evidence-based support journey for when life feels heavy and you're ready to find your way back — personalised to exactly where you are right now.
You don't have to be in crisis to deserve support.
Back to You was created for the people who are still showing up — to work, to family, to life — but who are quietly running on empty inside.
If any of these feel familiar, this program was made for you:
- You're exhausted in a way that sleep doesn't fix
- Things that used to matter feel flat or far away
- Your mind is foggy, scattered, or hard to switch off
- You're reacting in ways that don't feel like you
- You've been pushing through for so long you've forgotten what "okay" feels like
- You know something needs to change but you don't know where to start
- You've tried resting, taking a holiday, just pushing harder — and none of it is working
This is chronic overwhelm. And it is not your fault — and it is not permanent.
It shows up differently for everyone.
Back to You looks at four areas where chronic overwhelm tends to show up — and builds your journey around the ones that matter most for you.
Your energy
"I'm exhausted no matter how much I sleep. Everything takes more effort than it should."
Your connection
"I feel disconnected from what I do and who I am. I'm going through the motions."
Your clarity
"My brain feels foggy. I can't focus, I forget things, I'm not thinking clearly."
Your emotions
"I'm reacting in ways that don't feel like me. I'm overwhelmed by feelings I can't explain."
Your Back to You journey starts with the area that feels heaviest for you — and builds from there.
This isn't a generic program. It's built around you.
Personalised from day one.
When you enroll, you'll complete a short intake form that tells us about your life, what's been going on, and what feeling "back to you" actually looks like. We use that — combined with your wellbeing check-in results — to personalise your entire journey.
Your email pathway, your module order, the language and examples we use — all shaped around what you shared. Not a generic program everyone gets. Yours.
Six modules. Thirty days of daily support. One restore plan that's yours to keep.
Module 1
Understanding your overwhelm
What's actually happening in your body and mind — and why it makes complete sense.
Module 2
Rest that actually works
The seven types of rest — and how to find recovery that fits your real life.
Module 3
Reconnecting with yourself
Finding meaning and small moments of joy again — one gentle step at a time.
Module 4
A calmer mind
Practical tools for brain fog, focus, and overwhelm that fit into a busy life.
Module 5
Working with your emotions
Gentle regulation tools to help you respond rather than react.
Module 6
Your lighter life plan
A simple, personalised plan that's yours to keep — for when things get heavy again.
Simple. Self-paced. Built around your real life.
Take the free wellbeing check-in
23 questions across four areas. Takes 3 minutes. Helps us understand where you're starting from. Available free at centre31.com.au.
Choose your program and enroll
Select the option that's right for you. $97 for the full program, or $197 for the program plus a personal session with Chan at the end.
Complete your intake form
A short, warm form that helps us personalise your journey — your life situation, what feels heaviest, and what being back to you actually looks like for you.
Receive your personalised welcome
Your program is personalised and your welcome email arrives within minutes. Your journey begins — at your own pace, in your own time.
One email, every morning
Short, warm, and actionable. One focus. One thing to try. Takes under 2 minutes to read. Written in Chan's voice, personalised to your experience.
Walk away with your restore plan
At the end of the program you'll have a simple, practical plan that's yours to keep — for the good days and the heavy ones.
Choose what's right for where you are.
Both options include the full 6-module program and 30 days of personalised daily support emails.
Program
$97 AUD
- 6 personalised modules
- 30 days of daily support emails
- Personalised pathway based on your results
- Your lighter life restore plan
- Email access to Chan throughout
Program + Session
$197 AUD
- Everything in Program
- One 50-minute individual session with Chan
- Review your restore plan together
- Map your personalised next steps
- Booked at the end of your 30 days
Secure payment via Stripe. All major cards accepted.
A few things people often ask.
Is this therapy?
The Back to You Framework is a psychoeducational and therapeutic support program — it is evidence-based and clinically informed, but it is not individual therapy. It is designed to complement, not replace, one-on-one support. If you feel you need more personal clinical support, we'd love to talk to you about counselling at Centre 31.
How much time do I need each day?
Each daily email takes under 2 minutes to read, and the suggested activity takes between 5 and 15 minutes depending on your preference. When you complete your intake form, you tell us how much time you realistically have — and we shape the program around that.
What if I fall behind or miss a day?
There are no deadlines and no pressure. Back to You is completely self-paced. If you miss a day — or a week — that's okay. Everything will be there when you're ready. Life happens, and this program was built with that in mind.
How is it personalised?
When you enroll, you complete a short intake form. Your answers — combined with your wellbeing check-in results — determine which module you start with, the order of your journey, and the language and examples woven through every email you receive. It is genuinely built around you, not a one-size-fits-all sequence.
Is this right for me if I'm really struggling?
Back to You is designed for people experiencing chronic overwhelm — feeling depleted, disconnected, foggy, or emotionally overwhelmed. If you are currently in crisis, experiencing thoughts of self-harm, or feel you need urgent clinical support, please contact Lifeline on 13 11 14 or your GP before enrolling. We want to make sure you get the right level of support.
Can I contact Chan during the program?
Yes — always. You can email info@centre31.com.au or call 0403 586 765 at any point during your program. Chan is here if you need her.
What if I want more support after the program?
The Program + Session option includes a personal session with Chan at the end of your 30 days. Beyond that, individual counselling and coaching sessions are available at Centre 31 — just reach out and we'll find the right next step for you.
Important information: The Back to You Framework is a psychoeducational and therapeutic support program created by Centre 31. It is provided for informational and self-development purposes and does not constitute individual therapy, clinical diagnosis, or medical advice. This program is not a substitute for professional mental health care. If you are experiencing a mental health crisis or feel unsafe, please contact Lifeline on 13 11 14, Beyond Blue on 1300 22 4636, or your GP immediately. Centre 31 is a registered counselling practice operating in accordance with the Australian Counselling Association (ACA) Code of Ethics. Chan Jones is a Clinical Member of the ACA with over 10 years of practice. Privacy policy available at centre31.com.au. © Centre 31 2025. All rights reserved.