Welcome to our exploration of shared wellbeing spaces, where practitioners meet to foster collaboration, build a supportive community, and reshape the landscape of holistic wellness practices. Choosing to work with us means joining a community that values shared experiences, shared challenges and collective growth.

The Essence of Community Collaboration

Within the walls of The Space, we realise the significance of community. Our purpose-built spaces serve as a canvas for practitioners to collaborate, exchange insights, and actively contribute to each other's professional journeys. This isn't just about rented spaces; it's about cultivating connections and encouraging a culture of mutual support.

Facilitating Referrals Through Connectivity

Envision a space where practitioners seamlessly collaborate, sharing resources and referring clients within a supportive community. Choosing our purpose-built venue opens doors to a network of diverse professionals. This interconnected environment not only broadens your professional connections but also provides opportunities for organic referrals, creating a dynamic ecosystem.

Nurturing Professional Growth

Our emphasis is not solely on physical spaces but on creating an environment that enriches your professional path. Imagine starting your day amidst a community of passionate, inspired individuals dedicated to holistic wellbeing. The collaborative energy within our community transforms your workspace into a source of inspiration, fostering personal and professional growth.

Joining a Network, Not Just Renting a Room

Choosing to work with us goes beyond renting a room; it's about becoming part of a network. Our shared wellbeing spaces are designed to facilitate collaboration, encourage creativity, and nurture the growth of each practitioner. The success of one contributes to the success of all, creating an environment where support and camaraderie naturally thrive.

Learning More and Connecting

Curious about the dynamics of shared wellbeing spaces? Join the ongoing conversation at The Space and explore the nuances of a community-driven approach to holistic practices. For more insights or to connect with us, feel free to get in touch. Let's collectively delve into a world of shared experiences, growth, and community support.

Embrace the journey together.

Pilates, a mind-body exercise developed by Joseph Pilates in the early 20th century, has gained widespread popularity for its effectiveness in improving overall fitness and well-being. However, like any exercise modality, Pilates is often surrounded by misconceptions and myths that can deter people from exploring its benefits. Let's look into some of these myths....

Myth 1: Pilates is Only for Women

Contrary to popular belief, Pilates is not exclusively tailored for women. This misconception stems from its early origins, when it was primarily marketed to female dancers. However, modern Pilates has evolved into a versatile exercise discipline that caters to individuals of all genders, ages, and fitness levels. Pilates emphasizes controlled movements, precision, and core engagement, making it suitable for both men and women seeking to improve their posture, strength, and balance.

Myth 2: Pilates is Too Easy

While Pilates may appear gentle and low-impact, it's a deceptively challenging workout that engages the entire body, promoting strength, flexibility, and balance. The focus on controlled movements and proper form requires concentration and effort, making it an effective workout for individuals of all fitness levels.

Myth 3: Pilates is Only for Rehabilitation

Clinical Pilates is a great tool for rehabilitation purposes due to its gentle movements and ability to improve posture, coordination, and functional movement patterns. However, Pilates is not just for rehabilitation; it's an excellent form of exercise for maintaining overall health and wellness.

Myth 4: Pilates is Just Stretching

Stretching is indeed one part of Pilates, but it's not the main aspect of the practice. Pilates also involves strengthening exercises, coordination drills, and breathing techniques that work synergistically to enhance overall fitness.

Myth 5: Pilates is Boring

Pilates classes often incorporate a variety of exercises, music, and props to keep participants engaged and challenged. The emphasis on proper form and mind-body connection also adds a unique element to the Pilates experience.

If you're considering incorporating Pilates into your fitness routine, dispel these common myths and embrace the many benefits this practice has to offer. Whether you're seeking to improve your posture, enhance your flexibility, or simply boost your overall wellness, Pilates can be a valuable addition to your lifestyle.

Discover Pilates Classes in Diss

If you're in the Diss area, look for reputable fully certified Pilates instructors who are accredited with their training organisations.

Sarah Deakin based at The Space, Burston nr Diss is a chartered physiotherapist and is fully certified APPI Pilates instructor. She offers a variety of different Pilates classes for every body.

www.thespaceburston.com

Environment can significantly influence the outcomes of treatment. While traditional therapy sessions often occur in clinical, hospital-like settings, there is growing recognition that more thoughtfully designed spaces can enhance the therapeutic process. Every element of The Space Burston has been thoughtfully curated to create a harmonious blend of natural light and nature-inspired aesthetics. This Space is a sanctuary that invites calm, relaxation, and a deep connection to the natural world.

We are honoured to offer our space to Norfolk & Waveney Mind to provide a comfortable and safe environment for their patients - “It’s a perfect environment to see our patients because of the peaceful, welcoming and relaxing spaces which are enjoyable to work from and instantly puts people at ease”. 

We know that the right environment can make appointments not only more comfortable but also more effective, that’s why we have created a welcoming atmosphere, and along with the free parking right outside, clients feel more at ease from the moment they walk in, making it easier for them to open up during their sessions.

It’s not just our therapy rooms that foster our welcoming warmness, our studios and meeting rooms are also designed with tranquility at the core. In a fast-paced world filled with constant noise and distractions, finding a place of peace and quiet can feel like a rare luxury, and that’s exactly why we are here.

In today’s rapidly evolving work environment, finding the perfect place to be productive is more important than ever. Whether you're a freelancer, therapist, small business owner, or remote worker, where you choose to work can greatly impact your productivity and well-being. If you’re searching for a space that offers more than just a desk and Wi-Fi, The Space Burston in South Norfolk could be your ideal workspace. Here’s why working from The Space is a game-changer.

1. A Light and Spacious Environment

One of the first things you’ll notice when stepping into The Space is the abundance of natural light. The environment is designed to be open and airy, creating a sense of calm and focus that is often lacking in traditional office settings. The spaciousness of the centre allows you to move freely and comfortably, whether you're settling in for a day of work or hosting clients for a meeting.

2. Ample Parking for a Stress-Free Experience

Parking is a concern for many professionals, especially when time is of the essence. At The Space, ample parking is available on-site, ensuring that you and your clients can arrive without the stress of searching for a spot. This convenience allows you to start your day on a positive note and focus entirely on your work or sessions.

3. Accessibility for Everyone

Accessibility is key when choosing a workspace, and The Space excels in this area. The centre is designed to be fully accessible, making it easy for individuals of all abilities to navigate and use the facilities. Whether you’re hosting clients with specific needs or require accessibility features yourself, The Space ensures that everyone can work comfortably.

4. Reliable Wi-Fi Connection

In today’s digital age, a strong and reliable internet connection is non-negotiable. The Space offers high-speed Wi-Fi throughout the facility, allowing you to connect with clients, participate in video calls, or simply stay on top of your work without any connectivity issues. The reliable Wi-Fi ensures that your productivity is never compromised.

5. Clean and Welcoming Atmosphere

The cleanliness of your workspace can significantly impact your ability to focus and feel comfortable. The Space is meticulously maintained, providing a clean and inviting atmosphere that enhances your working experience. The welcoming ambiance of the centre makes it a place you’ll look forward to coming to, whether for a full day of work or just a few hours.

6. Versatile Spaces for All Your Needs

The Space is home to four treatment rooms and two studios, all of which are multipurpose and adaptable to your needs. Whether you’re looking to conduct therapy sessions, hold meetings, or simply need a quiet office space, these rooms can be easily transformed to suit your requirements. The flexibility of these spaces makes The Space an ideal location for a variety of professional activities.

- Therapy Sessions: The treatment rooms are perfect for one-on-one therapy or counseling sessions, offering a private and serene environment for both practitioners and clients.

- Meetings and Workshops: The studios can be set up for meetings, workshops, or group sessions, with plenty of space to accommodate multiple participants comfortably.

- Office Space: If you’re looking for a quiet and dedicated space to focus on your work, the rooms can be easily converted into an office environment where you can be productive without distractions.

7. A Community of Like-Minded Professionals

Working from The Space also means being part of a community of professionals who value well-being and productivity. The centre often attracts individuals who are focused on personal growth, health, and holistic practices, making it a great place to network, collaborate, and find inspiration.

8. Testimonial from Norfolk and Waveney Mind

Don’t just take our word for it—here’s what Norfolk and Waveney Mind has to say about their experience working from The Space:

“We love working from The Space, it’s a perfect environment to see our patients because of the peaceful, welcoming, and relaxing spaces which are enjoyable to work from and instantly put people at ease. The plants, natural light, and lovely clean interior are all instantly relaxing. The abundance of parking, great Wi-Fi, and accessibility are all great additions too. Highly recommended to any charity or business. Thank you, Lisa & Izzy, for being so welcoming and helpful.”

Conclusion

The Space is more than just a place to work; it’s a haven for professionals seeking a balance between productivity and well-being. With its light and spacious environment, ample parking, accessibility, reliable Wi-Fi, clean atmosphere, and versatile rooms, it offers everything you need to thrive in your work. Whether you’re conducting therapy sessions, holding meetings, or simply need a peaceful office space, The Space in South Norfolk is the ideal location to meet your professional needs.

Our space is the ideal venue for group bookings, offering a tranquil and open environment that fosters focus and engagement.

With a clean, professional backdrop, it’s perfect for hosting workshops, conferences, training days, and large-scale meetings. The versatile layout allows for easy adaptation to any event format, while amenities such as a projector screen, breakout rooms for smaller discussions, and super-fast WiFi ensure a seamless experience. The serene atmosphere helps attendees think clearly, stay attentive, and fully engage with the content, making your event both productive and memorable.

Beyond the essentials, we offer additional amenities to elevate your group event. With ample parking and options for wellness activities like yoga classes and massages, our space is well-suited for corporate wellbeing days or retreats. These features not only enhance the overall experience but also keep participants refreshed and inspired. Whether you’re planning a professional gathering or a wellness-focused away day, our space provides everything you need to ensure your event is a success.

Tranquility isn’t just about the absence of noise; it’s about creating an environment that encourages you to slow down, breathe deeply, and be present. Our spaces are designed with this in mind. 

In a fast-paced world filled with constant noise and distractions, finding a place of peace and quiet can feel like a rare luxury. That's why we’ve designed our spaces with tranquility at their core—creating environments where people not only find solace but also feel an innate desire to be. 

The color palette is intentionally soothing, natural light pours in through large windows, creating a warm, inviting glow that enhances the peaceful ambiance. 

Plants and natural materials are integrated throughout, bringing elements of the outdoors inside and reinforcing the connection to nature. These design choices are not just aesthetically pleasing; they’re also scientifically proven to reduce stress and promote a sense of well-being.

Holistic health is at the very core of The Space, deep rooted in our being. If you are feeling a bit lost on what ‘Wellness Practices’ are, or what is available to you, then The Space is a great place to start!

Check out our timetable, drop us a message, or come in for a chat! All our highly acclaimed practices, treatments and therapies are designed to support your physical, mental and emotional health. From Acupuncture to Counseling, Psychotherapy, Physiotherapy, Reflexology, Reiki Healing, Shiatsu and EMDR for Mental Health, our expert practitioners are here to help you find balance and relief.

We also specialise in Women’s Health, offering services such as Nutritional Therapy, Menopause Support and the Mummy MOT, along with tailored care to meet the unique needs of every individual.

For those seeking more active wellness options, we have a variety of enriching classes including Yoga, Pilates, Boxercise, Baby Massage, HIIT and Mindfulness, to name a few. Our Sound Therapy and Stretch & Sound Baby Classes provide unique, nurturing experiences to support both you and your little one.

The Space isn’t simply a place, it’s a community welcoming people to connect, learn and grow together. Whether you are looking for therapy, fitness, or relaxation, there's something here for everyone. Discover a sense of well-being, connection and rejuvenation at The Space.

We are all told to get up and get moving, to go on that walk for our mental health, but why? Exercise and movement are essential for our well-being for many reasons. As well as the obvious, to improve our physical health, when we escape from laptop, television and phone screens, we become present in the moment. In this state of mind, we stop thinking about things out of our control and those that have not even happened yet. Focusing on our movement and breathing can boost mental clarity and enhance emotional stability. 

If you are taking it up a notch, breaking a sweat releases those wonderful endorphins, the "feel-good" hormones, which reduce stress, anxiety and symptoms of depression. Even more exciting news; sweating more in the day contributes to better sleep! 

Frequent exercising is proven to contribute to a sharper cognitive function and increased self-confidence, as exercising improves our coordination and reaction speed. Overall, staying active contributes to a balanced and healthier mind-body connection, helping to manage stress and improve overall quality of life.

If you are looking for ways to get moving, check out our website for our available classes or give us a call, we’d love to chat!

The Benefits of Working Remotely

In today’s fast-paced world, the flexibility of remote work is a game-changer. No longer bound by traditional office walls, many of us are experiencing new levels of freedom, creativity and productivity. But while working from home or a café has its perks, there is something truly special about setting up in a beautifully designed space. Whether it’s a serene home office, a bright co-working space or a tranquil outdoor setting, a well-curated environment can significantly enhance your work experience.

Here are 5 reasons why working remotely in a thoughtfully designed space like The Space can elevate both your performance and well-being.

1. Enhanced Productivity and Focus

A cluttered and dull environment can easily stifle creativity and productivity. Whilst the job may be great and the colleagues fun, nothing can mask outdated office interiors. A well-organised, aesthetically pleasing space helps motivation and focus, with a willing and wanting to be there. Beautiful surroundings with natural light and clean lines reduce distractions and mental fatigue, allowing you to get into a "flow" state more easily. The right environment can turn hours of work into a rewarding experience.

2. Improved Mental Health

We are often aware of external surroundings and their impact on our mood and mental state. Research shows that well-designed spaces with calming colours, open layouts and natural elements can reduce stress and anxiety. Try to curate a workspace with calming elements like houseplants and soft lighting which can positively influence mood and reduce the burnout that sometimes accompanies remote work. At The Space we use neutral clean colours to create both light and nature inspired environments. 

3. Boosted Creativity

Creative thinking often flourishes in inspiring environments. A thoughtfully designed space, whether it’s vibrant or minimal, can stimulate your senses and inspire fresh ideas. Having control over your environment can spark creativity that’s hard to find in a typical office setting.

4. Flexibility and Comfort

One of the greatest perks of remote work is the ability to create a workspace that suits your personal preferences. Whether you thrive in a quiet and serene corner or need company and music, you can tailor your setup to match your energy levels and work style. Sometimes our tasks can vary throughout the day/week and require different set ups. Want to lounge on a comfy chair with your laptop, or maybe stretch out in a hammock while brainstorming ideas? You have the flexibility to work in a space that feels good for you, which is key to maintaining long-term productivity. We don’t have palm trees, hammocks and an ocean view at The Space, but we do nail tranquillity with an added bonus of super fast WIFI - both reduce stress levels!

5. Work-Life Balance

Working remotely in a beautiful space can significantly enhance work-life balance. When you have a designated area to work in, it becomes easier to mentally shift between "work mode" and "relaxation mode".  Whilst it can feel efficient to work from home and tick off some chores every now and then (we’re not knocking it), it can be hard to switch off from work during your downtime, and switch on in work time. Having an inviting designated home office, or heading out to a remote desk or cafe can create a boundary and help with unwinding. 

Working remotely in a beautiful space goes beyond mere aesthetics; it’s about creating an environment that nurtures productivity, creativity and well-being. Whether you are working from home or seeking out inspiring coworking spots, curating your workspace can lead to greater satisfaction, mental clarity and overall work performance. Remote work is not only a practical alternative but a lifestyle upgrade.

So, if you’re in search of a new remote spot to work, come drop in for a visit and check out our studios - and let us know how your work thrives as a result!

Looking after your wellbeing over winter

It feels summer has made a quick exit and winter is just around the corner, which can be a challenging season for many people. It is often difficult to process that the days are becoming shorter, colder and gloomier, and therefore it is not uncommon to feel a dip in your mood and overall well-being. The lack of sunlight, the chill in the air and the relentless grey skies can lead to feelings of sadness, lethargy and even depression, known as Seasonal Affective Disorder (SAD). However, there are ways to manage your mental health during these colder months to stay positive, energised and balanced.

Let there be light!

One of the biggest challenges during winter is the lack of sunlight, which can disrupt your circadian rhythm and lower your body’s production of serotonin, a mood-regulating hormone. Whenever possible, try to get outside during daylight hours, even if it’s cloudy. Get away from your desk and take a brisk walk during lunchtime, or if you can, position yourself near a window to get the most natural light during the day. We know how important light is at The Space, which is why we have lots of big windows in all our studios, including the Cabin to really feel amongst nature. 

If getting outside isn’t possible, consider using a light therapy box. These devices mimic natural sunlight and can help boost your mood and energy levels. Light therapy is especially beneficial for those who experience symptoms of Seasonal Affective Disorder.

Keep accountable

Sticking to a regular routine sounds too simple, but it helps create a sense of normalcy and control. Try to go to bed and wake up at the same time every day, regardless of how dark it is outside. This routine can help regulate your body’s internal clock and improve your sleep quality - and we are all much happier when we’ve slept properly!

One of our favourite things about winter is being able to wind down after the chaos of summer. Seek enjoyment in the places everyone has abandoned until summer comes back round again. Wrap up warm and fall in love with the quietness of the early mornings and the stillness of the evenings - create your own sacred time to be alone with your thoughts. Summer can be loud, bright and wild and never seems to sleep. Why not invite a friend for a walk to hold you accountable, once you get moving you’ll be feeling warm and refreshed!

Try and incorporate daily activities that boost your mood and make you feel productive, such as exercising, baking, cooking and DIY - All the things that you have been avoiding in summer as you’ve been outdoors every weekend. Having set goals and tasks each day can create a sense of purpose and achievement.

Movement and connections

We of course know that exercise is a proven mood booster, but it can be hard to stay motivated when it’s cold and dark outside. Regular physical activity helps your body release endorphins, which improve mood and reduce feelings of stress and anxiety. Consider activities like yoga, stretching and dancing which can be done all year round. Check out our huge list of classes at The Space, such as boxercise, mindfulness, yoga disco, hatha yoga, vinyasa yoga and pilates. Plus joining in with one of our many activities is a great way to stay connected with others. 

Winter can become lonely with less natural interactions simply from not being 'out & about' as we are in Summer, with a reluctance to go out to meet friends. We also risk becoming dependent on social media which can have a negative impact on our mental health. When we feel low, we become vulnerable to making comparisons of our own life to the fabricated lifestyles on instagram. Sign up for one of our classes and leave your phone out of sight and out of mind on ‘do not disturb’.

Other activities to encourage you to put the phone away are arts and crafts, or committing to a gratitude journal. Jot down things you are thankful for each day. Focusing on the positive aspects of your life can shift your perspective and reduce feelings of despair or frustration. You can do one better, and create a cosy inviting environment - purchase some essential oils or scented candles and embrace the season.

Seek help

If you find that the winter months consistently leave you feeling depressed, anxious, or unable to function, you may be dealing with Seasonal Affective Disorder (SAD) or another form of depression. Don’t hesitate to seek professional help if you’re struggling. We also have resident therapists and counsellors who can provide support and coping strategies.

To ‘wrap’ it up; focus on daily self-care practices—such as staying active, maintaining social connections, nourishing your body, and embracing mindfulness—you can build resilience and keep your mood elevated. And remember, it is okay to seek professional help if you find that the winter blues are too heavy to manage on your own.

World Mental Health Day is celebrated every year on October 10th, and this year’s theme is ‘Workplace Mental Health’. The global initiative was created to raise awareness about mental health issues, reduce stigma, and promote the importance of mental well-being. This year's theme is a collective responsibility, emphasising the shared duty to foster mental wellness across all facets of life, particularly in the workplace.

Organisations worldwide are being encouraged to shift towards more holistic approaches to employee well-being. Companies that prioritise mental health are not just improving the quality of life for their employees, they are also seeing significant improvements in productivity, engagement, and overall business success.

Mental health issues such as stress, anxiety and depression are widespread in UK workplaces. According to the Health and Safety Executive (HSE), work related stress, depression or anxiety accounted for over half of all work related ill health in 2023. Long working hours, high workloads and the pressure to perform can take a toll on employees, often leading to burnout if not properly managed.

The financial strain of the ‘cost of living crisis’ in the UK has added another layer of stress for many workers. Rising energy bills, food prices and mortgage rates have increased anxiety levels, making it more critical for workplaces to support mental health holistically.

People spend a significant portion of their lives in a working environment, so it is important to prioritise staff mental health. A positive working environment can lead to :

1. Increased Productivity: Happier, healthier employees are more engaged, creative, and productive.

2. Reduced Absenteeism: Addressing mental health challenges early on reduces sick leave and absenteeism.

3. Higher Retention Rates: A supportive work environment fosters loyalty and reduces turnover, as employees feel valued and understood.

4. Enhanced Team Morale: Focusing on mental well-being promotes a positive company culture, improving collaboration and morale.

With workplaces becoming more flexible and adapting to hybrid and remote working, individuals are able to improve their work life balance, gaining more time physically and mentally without the daily tiring commutes or preparing a work bag the night before. 

Working remotely can also encourage movement and exercise during the day. It is extremely important for both physical and mental health to have a break from the screen, stretch, and feel inspired about new projects and tackling tasks. 

More flexibility in the working day enables individuals to encompass hobbies and enjoyable activities within daylight hours at a time that suits them, instead of late evenings and crammed into precious short weekends. For example; taking a yoga or pilates class, getting a massage, finding time for therapy or maybe grabbing a coffee with a friend. You can check out our list of classes and therapies & treatments at The Space !

As mentioned in our previous blog post there are many benefits of working remotely, allowing individuals to create an environment that suits their work style and often something cleaner and more inspiring than office walls. If you still haven’t found that perfect remote working space - check out ourfacilities available to hire!

The Importance of Making Time for Yourself: Prioritising Self Care in a Busy World

Summer is often full of adventures, holidays, meet-ups with friends and family, alfresco dining, staying out late and just generally trying to embrace every single minute of sunshine in any way possible. Then bam! Autumn comes along and it feels like we are so cruelly robbed of time. Each day is cut shorter and shorter, daylight hours are prised from our grip, but the more we struggle and resist change, the more painful the transition feels. 

Darkness and cooler temperatures signal our body to activate nesting mode. Slow calm mornings and early cosy nights. With the fast pace of Summer, maybe the extra hours of ZZZ aren’t such a bad thing? So we can resent the changing seasons or we can lower our guard and embrace them. 

Now is the perfect time of year to start carving out time for you. Seize this opportunity of the calmer seasons to set your precedent for the months ahead. For many people Christmas can be overwhelming or triggering, so it’s important to stay true to your values.

It’s easy to get caught up in the demands of work, family and social commitments. We often find ourselves running from one task to another, juggling responsibilities and rarely pausing to think about our own needs (which is crazy!). It can be an extremely hard concept for many people, especially parents and carers, but making time for yourself is not selfish, it is a necessity. Prioritising selfcare is crucial for maintaining both mental and physical health, fostering personal growth and ensuring long term happiness. Focus on a happier, healthier you at the core of everything, and this will catalyst the relationships and connections you value in your life.

Regular breaks and moments of solitude allow your mind to recharge, helping you maintain a balanced perspective on life. Constantly being on the go, with no time to decompress, can lead to burnout, emotional exhaustion and even mental health issues like depression. 

Studies show that self care practices, such as mindfulness, meditation and spending time on hobbies, can significantly reduce stress levels and improve mood. We have a range of wellness therapies & treatments at The Space available to everyone. 

The hardest one for many of us to fathom, or feel scared our bosses won’t understand, is that taking time for yourself can actually make you more productive. It may feel counterintuitive to take a break when you are busy, but regular downtime boosts creativity and focus. When you give your mind space to breathe, you are more likely to return to tasks with fresh ideas and renewed energy. Even if it means simply sitting quietly, allowing yourself this mental break prevents cognitive overload and sharpens your focus when you get back to work.

How to Make Time for Yourself

So now hopefully you understand the importance of self care, but how do you actually make time for it? Here are some practical tips for incorporating "me time" into your routine:

1. Schedule It In

Treat self care like any other important appointment. Block off time on your calendar and commit to it. Whether it's 10 minutes of morning meditation or reading a book, make self care a non-negotiable part of your schedule.

2. Set Boundaries

Learning to say "no" is an essential skill when it comes to making time for yourself. You don’t have to accept every social invitation, set clear boundaries with others so you can protect your personal time. Become comfortable being honest to friends & family that you have blocked out ‘you time’, or simply need time to rest. It is highly likely they too have overwhelming schedules and will completely understand, and even better follow by example. People that care about you will rather you prioritise your health and not spend your last ounce of energy on social interactions, leaving your battery at zero. 

3. Unplug and Disconnect

Technology has made it difficult to truly disconnect from the world. We are constantly bombarded by emails, notifications and social media updates, which can make it feel impossible to take a true break. Try not to feel an expectation to respond immediately to messages. Restrict your phone usage, which can be managed with ‘time limit’ settings within apps on your phone, or use ‘do not disturb’ and ‘focus mode’ to determine communication windows, for example activate this during down time between 8pm and 9am, allowing yourself to be in complete control of your morning routine. Checking your phone before you’ve even woken up can negatively affect emotions and mindset for the whole day. Focus mode can also be activated during the day, whilst focussing on mindful activities.

5. Embrace Hobbies and Passions

What activities make you feel alive, creative or fulfilled? Whether it’s painting, reading, gardening, or exercising, make time for the things you love. Hobbies provide a sense of accomplishment outside of obligations, enriching your life with new experiences and perspectives. Looking to take up a new hobby? Check out all our classes at The Space.

So, give yourself permission to enjoy moments of peace and don’t be afraid to set boundaries this festive season. Give the time you do have, to those who truly appreciate it. 

A well rested, recharged version of you is more capable of handling life’s challenges and thriving in the long run. Ultimately, the most important relationship you’ll ever have is the one with yourself.

The Rise of Digital Detox: Finding a Balance in a Hyper-Connected World

In today’s digital era, it’s almost impossible to imagine life without constant connectivity. Our phones, tablets, and computers are essential tools for work, entertainment, and staying connected with friends and family. But as technology becomes more intertwined in every step of our daily routines, many of us are also feeling the strain, mentally, emotionally, and even physically. This is where the concept of a digital detox comes in.

A digital detox is not just about completely unplugging; it is about creating healthier boundaries with technology to restore balance and control. As we look to 2025 and beyond, the digital detox and tech-life balance is a big talking point, so how you can benefit from embracing a digital detox in your own life.

Challenges of Technology 

Technology has undoubtedly brought countless benefits, but it has also introduced new challenges;

1. Information Overload: We are constantly bombarded with emails, notifications, news, and social media updates. The sheer volume of information can feel overwhelming, leading to mental fatigue, anxiety, and difficulty focusing.

2. Addiction to Screens: Screen time has skyrocketed in recent years, and it can be hard to disconnect. Whether it’s endlessly scrolling through social media or compulsively checking emails. We feel the urge to fill every spare second of the day searching for a ‘dopamine’ hit or to fill boredom and tiredness. The addictive nature of technology can take a toll on our mental health - and before we know it, an hour has passed and we’re now behind on the day.

3. Impact on Sleep: The blue light emitted by screens disrupts our natural sleep cycles, making it harder to wind down and get quality rest. Late night screen time can lead to insomnia or restless sleep, further affecting our mental and physical wellbeing.

4. Increased Stress & Burnout: Being constantly connected often leads to blurred boundaries between work and personal life. There is an expectation of being “always on” for work emails or social interactions, which can result in stress, burnout, and diminished productivity. We often feel guilty if we haven’t responded to friends immediately and the longer we leave it, the more our stress rockets.

5. Loneliness & Social Disconnect: Ironically, while social media helps us stay connected, it can also lead to feelings of loneliness and isolation. Comparing ourselves to others online can harm self esteem, and surface level digital interactions do not fulfil our deeper emotional needs.

The Benefits of a Digital Detox

Taking a break from screens, even for a short period offers a wide range of benefits:

• Mental Clarity & Focus: Unplugging gives your brain a break, helping to reduce mental fatigue and improve focus. Prioritising important tasks in the day prior to checking notifications and social media, aids with productivity, focus and creativeness.

• Better Sleep: Reducing screen time before bed allows your body to produce more melatonin naturally, helping you fall asleep faster and enjoy deeper, more restful sleep.

• Improved Relationships: Disconnecting from digital distractions gives you the opportunity to reconnect with loved ones, fostering deeper, more meaningful interactions. Being present in the real world is extremely beneficial for relationships. 

• Reduced Anxiety & Stress: With fewer notifications and less pressure to stay constantly updated, you will experience lower stress levels and a greater sense of peace.

• Increased Self Awareness: Stepping away from technology can help you reconnect with yourself. Many people report feeling more mindful and in tune with their emotions after a digital detox. Stepping away from the screen can encourage you to explore the simple things in life and rekindling with your childhood and nature, rather than being overstimulated in what you ‘should’ be doing and what ‘looks good’ on instagram. 

Top Tips on a Digital Detox

Starting a digital detox does not need to mean completely abandoning your devices. Instead, it is about mindfully setting limits and creating boundaries that allow you to recharge. The more you practise, the more the people around you will understand and respect your boundaries. Here are some practical steps to get started:

1. Set Screen-Free Zones: Designate certain areas in your home as screen-free, such as the bedroom or dining room. This can also include during activities, like putting your phone away whilst walking or on the bus, and encouraging yourself to be present. This will encourage more face-to-face interactions and help you unwind without the pull of your devices.

2. Schedule Tech-Free Time: Plan regular breaks from technology throughout your day. For example, commit to spending the first and last hour of each day without your phone or take a “tech-free Sunday” once a week. Monitor how you feel after these periods - the more you do it, the more you will enjoy the peace and limit distractions. The less urgent and dependent you will become on reaching for your phone. 

3. Turn Off Non-Essential Notifications: Cut down on distractions by turning off unnecessary app notifications. Choose only the most important alerts to receive, so you are not constantly interrupted by your phone. You can utilise the feature on your phone to block all notifications apart from your emergency contact, for example a parent, partner or child.

4. Use Apps to Help Manage Screen Time: Ironically, technology can help you manage your tech usage. Use apps like Screen Time on iOS or Digital Wellbeing on Android to track your daily usage and set limits for specific apps.

5. Replace Screen Time with Real World Activities: Replace mindless scrolling or binge watching with healthier alternatives like reading, going for a walk, meditating, or spending time with family and friends. Spend time talking about your day, or asking deep questions. 

6. Unplug Before Bed: Commit to putting away your devices at least an hour before bed to improve your sleep quality. Instead, try winding down with a relaxing activity like reading, journaling, or doing a calming bedtime routine.

Finding Long Term Balance: Technology as a Tool, Not a Distraction

Ultimately, the goal of a digital detox is to establish a sustainable balance between our digital lives and the real world. Technology itself is not the problem, it can streamline our lives for better productivity —The problem is how we choose to use it. By setting clear boundaries and developing healthier tech habits, you can continue to benefit from technology while also protecting your mental wellbeing.

If you are looking for further support and guidance for improved mental wellbeing and lifestyle changes, do not be afraid to seek help from a trained professional. You can have a look at the Counsellors & Psychotherapists that work from The Space here , we have a relaxing and calm environment with lots of natural light to boost your mood.

In 2025, as our dependence on technology continues to grow, the digital detox movement will become even more important. It is about reclaiming control over your time and attention, so you can live a more present, fulfilling, and balanced life.

As we look toward 2025, we expect to see a growing focus on women’s unique health needs. The increasing awareness of conditions that disproportionately affect women will set a new standard in the industry. From reproductive health and hormonal balance to addressing conditions like perimenopause and endometriosis, 2025 is the year of empowering women to take control of their health like never before.

1. Reproductive Health Reimagined

Reproductive health will continue to be a cornerstone of women’s health trends, with more accessible, convenient and tech enabled solutions. For decades, discussions around reproductive health were limited, but now a broad range of topics; fertility, menstrual health and menopause are finally in the spotlight.

• Expanded Menstrual Health Options: With more options for eco-friendly menstrual products and precision tracking apps that help women align their physical, emotional and mental wellbeing with their cycles, women are taking charge of their menstrual health. For example, period tracking apps now not only help predict cycles but also recommend lifestyle changes, exercise and diet based on the user’s phase, improving mood and energy along the way.

• The Menopause Movement: Menopause, once an overlooked phase of women’s health, is now becoming a central conversation, with new products and support systems emerging. In 2025, we expect to see even more tailored apps and wearables that support women in monitoring and managing symptoms of perimenopause and menopause, from mood changes to hot flashes, providing data driven insights for better symptom control.

You can check out Menopause support at The Space here.

2. Hormonal Balance: The Foundation of Women’s Health

Hormonal health impacts nearly every area of a woman’s life, from energy and sleep, to mood and metabolism. In 2025, hormonal health will no longer be left to chance. More women are seeking to understand and optimise their hormone levels.

• At Home Hormone Testing: Women will increasingly use at home hormone testing kits, which offer comprehensive snapshots of key hormones like oestrogen, progesterone, and cortisol. These insights empower women to make lifestyle adjustments that can help manage everything from stress levels to energy and libido.

• Biohacking for Hormonal Balance: The idea of “biohacking” has taken off, with biohacking companies providing actionable data to help women align their lives with their hormonal patterns. Programs designed around the menstrual cycle, for example, recommend different types of exercises, nutrition plans and even sleep routines based on hormonal changes across the month. This type of targeted approach helps reduce stress, boost productivity and improve overall health.

If you are looking for inspiration on an exercise routine that suits you, check out our classes at The Space

3. Addressing Women Centric Conditions: From Perimenopause to PCOS

One of the most exciting developments in women’s health for 2025 is the focus on conditions that primarily affect women, such as perimenopause, endometriosis and polycystic ovary syndrome (PCOS). These conditions have historically been under researched, but thanks to advocacy and increased investment, companies are creating dedicated solutions and raising awareness.

• Innovative Solutions for Perimenopause: The perimenopausal stage can bring a range of symptoms, from brain fog to hot flashes, impacting many women in their 40s and 50s. Companies are now launching hormone-free therapies, supplements and tech solutions, such as wearables that monitor temperature changes to help manage symptoms and improve quality of life.

• Endometriosis and PCOS Awareness and Treatment: Women with endometriosis and PCOS have often struggled to find reliable information and effective treatments. In response, tech driven support platforms offer tools to track symptoms, explore treatment options, and connect with specialist doctors. These programs allow women to better understand these conditions and make informed decisions about their care.

4. Wellness Programs Tailored for Women

In 2025, wellness programs and workplace benefits will increasingly reflect women’s unique health needs, providing support that respects both their physical and mental wellbeing.

• Mental Health and Burnout Prevention: Women, who often juggle multiple roles, are disproportionately affected by burnout. Companies are recognising this and rolling out resources, like mental health days and wellness support groups, specifically tailored to address female burnout and stress.

• Inclusive Nutrition Programs: Nutritional needs vary across a woman’s life, from pregnancy and breastfeeding to menopause and beyond. In response, wellness programs are shifting toward gender specific nutrition that takes these unique needs into account, including customised supplements and meal plans designed to support hormonal balance and overall vitality.

If you are looking for nutritional advice, you can check our Nutritional Therapy services at The Space

A Bright Future for Women’s Health

As we approach 2025, the focus on women’s health marks a turning point in the wellness industry. This trend signifies a future where women are empowered to thrive at every stage of life, with solutions that go beyond the traditional approach, truly transforming the way they experience health and wellness.

Gut health is on track to be one of the top wellness trends of 2025. New research has revealed its impact on everything from mental health and immunity to chronic diseases.With innovative supplements, personalised gut microbiome testing and gut-friendly foods leading the way.

If you are looking for support and advice with crafting your new personalised nutritional plan, check our professionals at The Space here.

Why Gut Health is Essential in 2025

• Mental Health and the Gut-Brain Axis: Studies increasingly show that gut health influences mental wellness. An imbalanced gut microbiome has been linked to higher levels of stress, anxiety and even depression, as gut bacteria produce neurotransmitters that affect mood and behaviour. In 2025, mental health and gut health will be seen as two sides of the same coin, with wellness plans that target both.

• Immunity and Gut Health: A staggering 70% of the immune system resides in the gut. As we become more aware of how critical immunity is to health, especially in the post-pandemic era, the link between a healthy gut and a robust immune system is impossible to ignore. A healthy microbiome can prevent infections, decrease inflammation and lower the risk of autoimmune conditions.

• Chronic Disease Prevention: Poor gut health is associated with chronic diseases like diabetes, heart disease, and even certain cancers. With more research connecting gut health to long-term disease prevention, 2025 will see gut health strategies being incorporated into mainstream healthcare.

Key Trends Shaping Gut Health in 2025

As our understanding of gut health deepens, new products and practices are emerging to help us optimise it. Here are the top gut health trends we can expect to see in 2025:

1. The Rise of Probiotics, Prebiotics and Fermented Foods

Probiotics, prebiotics and fermented foods are the staples of gut health, and they’re here to stay.

• Probiotics: These beneficial bacteria support gut flora balance and help fend off harmful microbes. In 2025, expect to see more advanced probiotic supplements tailored to address specific issues, such as mood support, digestive comfort, and immunity.

• Prebiotics: Prebiotics are a form of fibre that “feed” the good bacteria in the gut. In 2025, the focus will be on high quality prebiotics that deliver maximum benefits, from improving digestion to supporting cognitive function.

• Fermented Foods: Sauerkraut, kimchi, kombucha and kefir will remain popular choices for those looking to boost gut health naturally. As more people recognize the benefits of adding these foods to their diets, we’ll see more innovative and convenient fermented food options at our fingertips.

2. Gut Health Supplements for Targeted Benefits

In response to the growing demand for gut support, a new generation of supplements is emerging. Gut health supplements in 2025 will go beyond probiotics, incorporating additional ingredients to support specific wellness goals.

• Psychobiotics for Mental Health: Psychobiotics are probiotics that specifically target mental health by enhancing the gut-brain connection. Research backed psychobiotics may help alleviate symptoms of anxiety, depression and stress, and they are set to become more widely available.

• Immune-Boosting Blends: Given the connection between gut health and immunity, we can expect a rise in gut-focused immune supplements. These formulations often contain a mix of probiotics, prebiotics, and immune-supporting compounds like vitamin C, zinc and elderberry.

• Custom Gut Supplements: As technology advances, companies are now able to develop supplements tailored to individual microbiome needs. This customization will continue to grow, allowing people to select specific formulations that optimise their unique gut bacteria profiles.

3. The Shift Towards Gut-Friendly Diets

Gut health isn’t just about adding supplements, diet plays a crucial role. In 2025, gut-friendly diets will be on the rise, with a focus on fibre rich, anti-inflammatory foods.

• Plant-Based and Fibre Rich Diets: Diets rich in fibre, think vegetables, whole grains, nuts and seeds, are all ideal for supporting the gut. Fibre helps good bacteria flourish, promoting a balanced microbiome.

• Low FODMAP and Anti Inflammatory Diets: For those with digestive issues like irritable bowel syndrome (IBS), the low-FODMAP and anti-inflammatory diets offer relief by reducing foods that cause bloating or inflammation. These diets help prevent “leaky gut” and support overall digestive health, making them a go to for gut health enthusiasts.

Looking Ahead: Gut Health’s Expanding Role in Wellbeing

The trend toward gut health shows no signs of slowing down in 2025. As we uncover more about the gut’s role in immunity, mental health and chronic disease prevention, it is clear that caring for our gut is one of the best investments we can make in our overall wellbeing.

By embracing gut-friendly foods and supplements, people in 2025 will have the tools they need to optimise their health in a way that’s uniquely tailored to them. With the gut-brain connection in the spotlight, 2025 is shaping up to be the year when gut health truly transforms the way we think about wellness.

What's in a name?

Floral water? Hydrosol? Or Hydrolate? They are essentially the same thing!  

Aromatic (floral) waters are also called a hydrosol, hydrolate or hydrolait (French for “milky water”). Prior to this in the UK, these waters were known as 'floral waters', and their availability was usually restricted to just a few popular ones: such as lavender, rose and orange blossom (neroli).

This historic term of ‘floral waters’ is now considered outdated in aromatherapy, as every essential oil extracted by steam distillation, naturally produces a hydrosol. There is now a much wider range of hydrosols available, that are produced from: herbs, needles, leaves, woods, roots, barks and seeds (not just from flowers). So, hydrosol / hydrolates are more commonly used to refer to these aromatic waters instead of ‘floral waters’

Choosing a reputable hydrosol, and storage

• Always buy hydrosols from a reputable essential oil company (avoid chemists and shops), NHR organics, Oshadi and Florihana (all online companies) all sell some wonderful hydrosols

• Essential oils dissolved in water are NOT true hydrosols – avoid these (check labels / online info carefully)

• Neither do you want a hydrosol with alcohol in – this will be drying to skin (again, check labels / online info)

• Check the date of distillation, and purchase one as fresh as possible – and make sure to use them up within 6-9 months

• Storing in an amber-coloured glass bottle with a spray pump is ideal, it provides some protection against light, and allows for ease of use

• As most hydrosols don’t have a preservative in them - use them up within 6-9 months, as being water they are a perfect breeding ground for microbes

• Buy them in smaller (rather than large) amounts (100ml if possible), so that you are not tempted to use them past 6-9 months of opening them!

• Keeping hydrosols in the fridge will slow down microbial growth, and will feel wonderfully cooling on your skin when applied (perfect for hot flushes, hot feet, sunburnt skin, etc). Never leave out in direct sunlight, or in steamy places (avoid bathrooms) / near a radiator, as they will go off

• Once they are past their best (should still smell fresh), stop using and you can tip these away down the sink (unlike essential oils, which need to go to the tip and cannot be tipped down the sink). Glass bottles can be recycled

Using hydrosols

Hydrosols are highly versatile. In skincare Rose, Geranium, Orange Blossom (Neroli) and Lavender hydrosols are great for cooling hot flushes, hot feet, sunburnt or any sensitised skin. Spray in a room to scent it in a subtle way

Hydrosols (as long as they are kept in the fridge, and in date) are considered safe to use with children. Lavender, Neroli and Chamomile hydrosols are all gentle, calming and nurturing for children (always spray slightly away and avoid spraying near eyes or mouth). A mixture of these (Lavender / Chamomile and Neroli) is great to spray on pillows at night-time to calm children. This mixture is also lovely in a calming bath for children (one third of a cup is plenty). Chamomile hydrosol can also help to soothe nappy rash. A mixture of Lavender and Chamomile hydrosols (in date) soothe and help to heal and minor cuts and grazes. They are also great for travel, as they can provide some calm for children at bedtime (when associated with a calm bed-time at home) Avoid peppermint hydrosol for children under 3 years.

Hydrosols are also generally considered safe to use in pregnancy. Spray Peppermint hydrosol on tired, swollen legs and feet. Use in baths to calm and soothe body and mind (half a cup is plenty). Spray onto dry skin. Spray onto pillows to help sleep. Geranium hydrosol is a great balancer for the mind. Use any (or a combination of:) Geranium / Rose / Chamomile / Lavender and Neroli – depending on your preferences. Remember that most essential oils (in general) are not recommended for use in pregnancy, breastfeeding, or when trying to conceive. However, hydrosols are considered a safer alternative. They would also be safer for use with the elderly than essential oils. Hydrosols are also considered safer to use with pets in the house. Hydrosols are not suitable for use in electronic diffusers though.

Never ingest hydrosols, and always keep well out of reach of children (so that they cannot drink any either), label clearly so that there can be no confusion with any other household members.

As always, if you have any questions, do e-mail me on: tracyallinbaker@gmail.com

In 2025, integrative health approaches are set to become a defining wellness trend, bridging the gap between conventional medicine and holistic practices. As people increasingly seek out a whole person approach to health, integrative health is evolving into a mainstream model of care, combining the best of both worlds. By blending traditional medical treatments with complementary therapies like acupuncture, herbal medicine, and functional medicine, integrative health supports a more balanced, preventative, and personalised approach to wellness.

Why Integrative Health is Rising in 2025

The integrative health movement is driven by several key factors:

• Whole Person Wellness: Integrative health focuses on treating the whole person; mind, body and spirit, rather than just symptoms. In 2025, as awareness of the mind-body connection deepens, people are increasingly drawn to approaches that consider their emotional, mental and physical health.

• Preventative Focus: Conventional medicine often addresses illness after it arises, but integrative health is proactive. By emphasising lifestyle changes, stress management, and nutrition, integrative practices help prevent disease and manage chronic conditions more naturally, which resonates with the growing demand for preventative care.

• Personalised and Patient Centred Care: Integrative health tailors treatments to individual needs and health goals. Patients are empowered to play an active role in their wellness journeys, which is a refreshing shift for those who feel traditional approaches don’t address the root causes of their health concerns.

Key Integrative Health Practices Taking Center Stage in 2025

Here are some of the most popular approaches we can expect to gain traction in 2025:

1. Acupuncture for Pain Management and Stress Relief

Acupuncture, an ancient Chinese practice that uses fine needles to stimulate specific points on the body, is gaining popularity as a trusted therapy for pain relief, stress management and even mood support.

• Pain and Chronic Conditions: For people struggling with chronic pain or inflammatory conditions, acupuncture offers an effective, non-invasive alternative. With more studies validating its benefits, acupuncture is increasingly being integrated with physical therapy and other conventional pain treatments.

• Mental and Emotional Balance: Acupuncture has proven benefits for reducing anxiety, stress, and depression by stimulating the release of endorphins. This makes it an attractive complementary therapy for individuals looking to manage both physical and emotional wellness in a single session.

You can find an Acupuncturist to help with your wellbeing at The Space here. 

2. Herbal Medicine for Natural Healing

Herbal medicine, which utilises plants and natural extracts for health benefits, is emerging as an accessible and effective approach for those seeking to reduce dependency on pharmaceutical drugs.

• Customised Herbal Blends: In 2025, herbalists are working with integrative health practitioners to create customised herbal remedies that align with patients’ specific health needs. Whether for hormonal balance, immunity, or digestive health, these blends offer a natural alternative with minimal side effects.

• Evidence-Based Use: With modern research supporting the efficacy of herbs like turmeric for inflammation, ashwagandha for stress and echinacea for immunity, herbal medicine has become a scientifically backed option in integrative treatment plans. Many hospitals and wellness centres are now offering herbal consultations as part of their standard care.

Not sure how to start your Herbal Medicine Journey? Why not get support from one of our professionals at The Space.

3. Mind-Body Therapies for Mental and Physical Wellbeing

Mind-body practices like meditation, yoga, tai chi and biofeedback are well established in the wellness space, but in 2025, they will be more integrated into medical care for their physical and mental health benefits.

• Mindfulness Meditation: Mindfulness meditation, often used in stress reduction programs, is increasingly seen as a foundational practice for mental wellness. Integrative health programs often incorporate mindfulness training to help manage anxiety, depression, and chronic pain.

• Movement Therapies: Yoga, tai chi, and other movement-based practices improve flexibility, reduce stress, and support mental clarity. Hospitals and wellness centres now offer these classes alongside traditional physical therapy programs to help patients improve both physical and mental resilience.

You can find a list of mindful movement and exercise classes at The Space here.

4. Integrative Nutrition for Balanced Health

Integrative nutrition combines dietary counselling with nutritional supplements and natural remedies to support specific health goals. Unlike standard nutrition, integrative nutrition considers factors like food sensitivities, metabolic rates and even emotional relationships with food.

• Personalised Nutrition Plans: Registered dietitians in integrative health settings create tailored meal plans that address issues like inflammation, gut health, or blood sugar control. For example, anti-inflammatory diets are often recommended for those with autoimmune disorders, while gut friendly diets support mental wellness through the gut-brain axis.

• Nutritional Supplements: With the rise of integrative health, supplements like omega-3s, magnesium, and probiotics are being more strategically used in treatment plans, giving patients targeted support for conditions like anxiety, inflammation, and digestive health.

If you are looking for further support and guidance on a personalised nutrition plan, you can check out our Nutritionists at The Space here.

Integrative Health for a Balanced Future

As we head into 2025, integrative health represents a shift towards a more balanced, whole person approach to wellness. By blending conventional treatments with holistic practices, integrative health provides patients with more options, better outcomes and a sense of empowerment in managing their health.

This movement signifies a future where wellness is not just about treating symptoms but nurturing resilience, balance and long-term vitality. In 2025, integrative health will be more than a trend, it will be a new way of experiencing healthcare.

Our Wednesday Wellness tip this week came from Claire Ball, Cognitive Behavioural Psychotherapist at The Space. You can check out her video here . We thought we would delve into Cognitive therapy further and explain what it’s all about. 

Cognitive therapy addresses the root of emotional and behavioural challenges: our thoughts. This evidence-based approach focuses on identifying and altering negative thought patterns that can perpetuate distress. If you have ever wondered how to gain better control over your thoughts and emotions, cognitive therapy offers a powerful path forward.

What is Cognitive Therapy?

At its core, cognitive therapy is based on the idea that our thoughts, feelings and behaviours are interconnected. When we face difficult situations, our interpretation of these events can shape our emotional responses and actions. Cognitive therapy helps individuals recognise unhelpful or distorted thinking patterns, challenge their validity, and replace them with healthier, more constructive thoughts.

For example:

• Situation: You make a mistake at work.

• Automatic Thought: “I’m such a failure; I’ll never get this right.”

• Emotion: Anxiety and sadness.

• Behaviour: Avoiding new challenges.

Through cognitive therapy, you learn to reframe this thought: “Mistakes are opportunities to learn. I’ll use this experience to improve.” This shift can reduce anxiety and promote proactive behaviour.

Core Principles of Cognitive Therapy

1. Thought Identification
   Recognising automatic thoughts is the first step. These thoughts often occur so quickly and subconsciously that we may not even realise their impact. Cognitive therapy teaches you to slow down and examine your inner dialogue.

2. Cognitive Restructuring
   Once problematic thoughts are identified, the next step is to challenge their accuracy. Techniques like evidence-based questioning (“What proof do I have that this thought is true?”) help reframe unhelpful beliefs.

3. Behavioural Experiments
   Actions reinforce thoughts, so cognitive therapy often includes behavioural strategies to test and modify beliefs. For instance, if someone believes they are socially awkward, they might engage in small, manageable social interactions to build confidence.

4. Skill-Building
   Over time, cognitive therapy equips individuals with tools to independently manage their thoughts and emotions, fostering long-term resilience.

Tools and Techniques

1. Thought Records
   A structured way to track situations, emotions, automatic thoughts, and alternative perspectives.

2. Mindfulness Integration
   Combining cognitive therapy with mindfulness practices helps increase awareness of thoughts without judgement.

3. Graded Exposure
   For anxiety, gradual exposure to feared situations can help reduce avoidance and build confidence.

4. Cognitive Behavioral Therapy (CBT)
   Cognitive therapy is often integrated into CBT, a broader approach that includes behavioural strategies alongside cognitive techniques.

Why Cognitive Therapy Works

The success of cognitive therapy lies in its structured and collaborative approach. It’s not about “thinking positively” but rather thinking accurately. By targeting the root cause of emotional distress, our thought patterns, cognitive therapy promotes lasting change. Additionally, its evidence-based foundation ensures that strategies are grounded in rigorous research.

Final Thoughts

Cognitive therapy offers more than just symptom relief, it’s a pathway to understanding yourself and navigating life’s challenges with clarity and confidence. By transforming the way you think, you can transform the way you live.

Ready to explore cognitive therapy, check out our Counselling and Psychotherapists at The Space

Motherhood is a transformative journey psychologically, physiologically and emotionally. This period, known as matrescence, mirrors the upheaval of adolescence, marking a critical life transition often overlooked in societal and healthcare narratives. Today, with the average age of first-time mothers rising to 30.9 years, the maternal health space is evolving, offering personalised solutions to meet the diverse needs of modern mothers.

The Psychological and Physiological Significance of Matrescence

Matrescence is not merely a process of becoming a mother; it’s a multidimensional transformation. It encompasses:

• Hormonal Shifts: Pregnancy and postpartum are marked by dramatic hormonal fluctuations that affect mood, sleep, and cognitive function.

• Brain Remodeling: Studies reveal significant changes in women’s brains during pregnancy, particularly in areas associated with empathy, social cognition and emotional regulation. These changes prepare mothers to nurture and connect with their babies.

• Identity Evolution: Matrescence brings shifts in self-identity, as women reconcile their pre-motherhood selves with their new roles.

Acknowledging these transitions is crucial for ensuring holistic maternal care. Modern healthcare is beginning to address these shifts, but there’s still much room for growth in offering tailored support.

Older Expectant Mothers: Unique Challenges and Solutions

With the average maternal age increasing, older expectant mothers face specific health considerations, including:

• Fertility Challenges: Women in their 30s and beyond may experience decreased fertility, requiring advanced reproductive care.

• Pregnancy Risks: Higher maternal age can increase the likelihood of complications such as gestational diabetes and preeclampsia.

• Balancing Life Roles: Older mothers often juggle career pressures and caregiving responsibilities for aging parents.

To address these needs, the healthcare industry is moving toward personalised maternal health solutions, from specialised prenatal care to targeted nutritional support.

The Role of Choline in Maternal and Fetal Health

One standout area of innovation is nutritional supplementation, particularly regarding choline. This vitamin-like nutrient, essential for both maternal and fetal health, plays a vital role in:

• Fetal Brain Development: Choline is crucial for the formation of the hippocampus, a brain region associated with memory and learning.

• Neuroprotection: Adequate choline intake may reduce the risk of neural tube defects and support long-term cognitive development in children.

However, awareness around choline is limited. Research indicates that only 11% of pregnant women in the EU meet recommended choline intake levels, a gap that the industry is working to address. In 2025, we can expect to see a surge in choline-enriched products, from prenatal supplements to fortified foods, aimed at bridging this critical nutritional shortfall.

Looking Ahead: Personalised Maternal Health Solutions

As we learn more about matrescence, maternal health innovations are expanding. Emerging trends include:

1. Tailored Prenatal Nutrition:

   • Products designed to address the unique needs of older mothers, including choline-rich supplements and other key nutrients like folate, DHA, and iron.

2. Mental Health Support:

   • Increased focus on maternal mental health, including access to counseling, mindfulness tools, and postpartum depression resources.

3. Neuroimaging and Brain Health Research:

   • Advances in understanding pregnancy-related brain changes may lead to targeted therapies for cognitive and emotional challenges during and after pregnancy.

4. Tech-Enabled Care:

   • Digital health solutions, including apps and wearable devices, to track maternal health and provide personalised recommendations.

Final Thoughts: Championing Matrescence

As society moves toward a more inclusive understanding of maternal health, matrescence is finally gaining the attention it deserves. By prioritising the unique needs of older expectant mothers and addressing critical gaps, such as choline deficiency, the maternal health space is paving the way for a healthier and more empowered generation of mothers.

Investing in this journey is not just about supporting mothers; it’s about nurturing the well-being of families and society as a whole. If you are looking for support with your wellbeing during pregnancy, take a look at the Treatments and Therapies on offer at The Space, from counselling to reflexology and even nutritional experts.

In a world overflowing with material goods, the most thoughtful presents often are not wrapped in shiny paper. Instead, they are the ones that shout “I know you better than you know yourself”. They enrich lives, create memories, or offer a path to personal growth. One of the most impactful ways to embrace this style of gifting is through experiences, activities, or services that foster self-care, learning, or joy.

Here are some inspiring ideas for non-materialistic presents, perfect for anyone on your list:

1. Yoga and Wellness Classes

A voucher for yoga, fitness or meditation classes can be a beautiful way to support someone’s journey toward inner peace and growth. Whether they are seasoned practitioners or complete beginners, access to a serene studio or guided sessions can help them prioritise their physical and mental well-being, plus you are doing the hardest bit for them - the research to find a good class, this is often a huge blocker for many people wishing to explore something new. Have a look at some of the Classes at The Space for inspiration. 

2. Therapy or Coaching Sessions

Mental health is the cornerstone of a fulfilling life, yet many people hesitate to invest in themselves. A gift card for therapy or life coaching sessions can be an incredibly thoughtful gesture, signaling your support for their personal growth. Whether it’s traditional counseling, art therapy, or even holistic modalities like hypnotherapy, this gift speaks volumes about your care for their happiness and resilience. We have a range of professionals here at The Space you can browse through.

3. Creative Workshops

For the artistic soul (or the one who doesn’t yet know they have one), gifting a creative experience is totally unique and something one is unlikely to spend money on for themself. Look for workshops in pottery, painting, writing, or cooking. These activities don’t just hone skills—they create cherished memories and the joy of self-expression. Even better if you carve out time in your schedule to join them.

4. Spa and Relaxation Packages

We all deserve a little pampering, yet we tend to believe it is reserved for special occasions or ‘couples holidays’.  A spa day or massage therapy session makes an excellent gift for anyone who could use some rest and relaxation, to remind them they deserve to, and are allowed to pause. It is a chance for them to unplug, recharge, and indulge in some much-needed self-care.

8. Charitable Donations in Their Name

If your recipient has a cause close to their heart, a donation in their name can be profoundly meaningful. Choose a charity or nonprofit organisation they admire, and contribute in their honor. There is often someone in your circle who hates the thought of people spending money on them, and it can actually leave them feeling embarrassed or uncomfortable accepting gifts. A donation on their behalf is another way to show that you are thinking of them and care, without an overwhelming grand gesture. It acknowledges their values while making a positive impact on the world.

Why Non-Materialistic Gifts Matter

By choosing non-materialistic gifts, you are embracing a mindful approach to giving. These presents don’t clutter shelves or fade with time; they build memories, enhance lives, and often spark personal transformation. Moreover, they are a step toward sustainability, reducing waste while nurturing what truly matters—connections, experiences and growth.

This Christmas time and future celebrations, try moving beyond the tangible. Whether it’s a yoga pass, a therapy voucher, or a ticket to an unforgettable experience, your gift can say: “I see you and I care about your happiness”

Gift a little something special this year with one of our gift vouchers.

Eligible to use on anything offered at The Space.

In our previous blog “ The Art of Giving: Our Non-Materialistic Gift Guide to Inspire Joy and Growth” we talked about the overwhelm of material goods and the pressure to spend money at Christmas, often on things that do not last and are likely to be exchanged or even disposed of. There is a societal pressure to buy the ‘perfect gift’, which is falsely perceived to have a direct correlation with the money we spend. 

The reality is, that money is not a reflection of our love for someone, the most thoughtful presents often are not wrapped in shiny paper. Instead, they are the ones that shout “I know you better than you know yourself”. Sometimes simply showing up and spending quality time together is enough, the gift of your time amongst our busy lives can be the most impactful. 

Another thoughtful non-materialist way to express your feelings of admiration for someone is through the gift of experiences, activities or services that foster self-care, learning or joy. This could be a taster of an enriched new journey or adventure for them. 

Whilst we still encourage a plate of homemade treats, if you are still on the lookout for something different this Christmas, consider a Yoga & Wellness Gift Voucher. The Gift Voucher offers a chance to try something new, encourages taking time for themself, a great way to get active, and an opportunity to meet new people. 

We’ve done the hard work for you - Here are a list of some of our Yoga, Pilates, Boxercise and Meditation classes that happen at The Space.

Yoga

Yoga Disco & Breathwork

Step into the groove, and find your flow with a Yoga Disco & Breathwork, the ultimate blend of yoga, dance, and breath work!

Ashtanga/Vinyasa 

Suitable for beginners as well as experienced yogis. Classes are very dynamic covering all areas of the body. Also focusing on the breath, anatomical alignment principles and raising the collective consciousness through mindfulness.

Hatha Flow 

A therapeutic approach, inviting you to join her for a fusion of flowing Hatha Yoga, uplifting and balancing body and mind.

Gentle Yoga

This slow-paced class is perfect for anyone who enjoys a gentler paced class or is new to yoga. Simple movements designed to build up and maintain healthy joints, overall strength, flexibility, focus, and increased energy. Accessible practices help to create a sense of peace and calm in body and mind, whilst leaving you feeling uplifted and balanced.

Pilates 

Physiotherapist-led Pilates

Physiotherapy-led Pilates classes, suitable for all levels with plenty of modifications offered. Pilates is an excellent form of exercise to support existing joint/muscle pains, or for those generally trying to improve their overall core strength, flexibility and fitness.

Physiotherapist-led Pilates for Low Back Pain

Pilates is a great exercise to improve low back pain. In this gentle class, physiotherapist Sarah guides you through ways to stretch and strengthen your low back and core muscles. This class is suitable for everyone that can comfortably get on and off the floor and will focus on slow controlled mindful movements. Variations and different levels will be provided for every movement.

Boxercise

Social Boxercise

Boxercise is a fun class that will really work you hard. It will help increase both your strength and fitness. Classes give you all the fundamentals of boxing without physical contact other than with pads. The class can include pad work, shadow boxing, aerobic exercises, strength and toning exercises, circuit style classes and even games to keep it interesting.

Meditation

Meditation Practice 

Sometimes, when mindfulness arises it can feel as if we are seeing things for the first time with a freshness that can take us by surprise. This quality of mind has been referred to as “beginner’s mind”, and has some of the qualities of wonder and appreciation that a happy child can have in experiencing new things.

If you think your loved one would enjoy one of the classes above, but you cannot decide which one, you can purchase a Gift Voucher from as little as £5 from The Space, which gives them the choice to pick. Choose your Gift Voucher Here.

Having worked in an office for 20 years, I have experienced first-hand the toll that a desk-based

job takes on the body, suffering from neck, shoulder and upper back pain on a regular basis. In

2003 I started attending Pilates classes which transformed my life. I started practicing the

techniques I’d learnt in my weekly Pilates classes on a daily basis in order to manage my back problems.

It was after I had my first daughter that I decided I couldn’t continue living in the rat race any

longer and needed a better work/life balance; working at a desk and sitting in meetings all day

was playing havoc with my back, my posture and my general wellbeing and I barely saw my

daughter. Having toyed with the idea of teaching Pilates for several years, I took the plunge and

in 2016, whilst 36 weeks pregnant (and in agony with SPD!), took my two anatomy and

physiology exams back-to-back and my journey to become a Pilates instructor began!

In 2020, following the stress of the Covid-19 lockdown, I was diagnosed with Lupus and

fibromyalgia which caused debilitating joint pain. It has been through diet, supplementation and

Pilates that I have been able to manage these conditions. Having suffered terribly with my own

body, it became a priority for me to be able to help others and as such decided to specialise in

peri-natal and rehabilitative care.

My classes are mixed ability so accessible to all, albeit you need to be able to get on the floor

and back up! The only other requirements are to have a sense of humour and an open mind!

Learn more about Alison from Athena Pilates, or book a class here

In our previous two blogs we have discussed the pressures around Christmas of gift buying. Maybe you are someone who thrives at Christmas, you have been overflowing with ideas all year long and have bought, ordered, wrapped and hidden away everything whilst others have barely dipped their toes into December. If you are on the other side of the fence, you are probably feeling exhausted from the responsibility for the entire extended family’s gifts. Or maybe trying to find that one ‘perfect’ gift for someone very close to you is consuming you with stress. With more choice than ever before, it’s completely normal to feel overwhelmed this time of year.

This is your reminder to not let buying gifts ruin what should be a time for pause, love and reflection. Christmas is not about who can spend the most money, or how many boxes fit under the tree. Christmas is about quality time together, the pretty lights and decorations that make us smile in the darkest of months, singing, dancing and eating special food. Christmas is about showing you care. 

A thoughtful non-materialist way to express your feeling of admiration for someone is through the gift of experiences, activities or services that foster self-care, learning or joy. Consider helping support someone’s wellbeing and mental health. A Gift Voucher for a counselling, therapy or massage session is a virtual held hand, being beside them when they need you most.

We have also outlined a number of therapies on offer at The Space below to give you some inspiration, and if you want to explore this idea further - here is a list of accredited practitioners at The Space. 

COUNSELLING

Counselling can give you an opportunity to explore and reflect on feelings such as anxiety, fear, depression, loneliness and low self-esteem. It may be that you're experiencing a transition of some kind or feeling overwhelmed. You may have experienced a trauma or a bereavement. You may have a nagging sense of unidentifiable unhappiness and malaise.

The experience of being heard and understood can provide some immediate relief.

HYPNOTHERAPY

Hypnotherapy is a safe and effective tool for transformative change.

“Empowering Your Life One Session at a Time"

Achieve your personal goals and improve your overall well-being.

Specifically individuals seeking personal growth, self-improvement, healing, stress relief or addiction.

SHIATSU

Shiatsu is a physical therapy that supports and strengthens the body’s natural ability to heal and balance itself. It works on the whole person – not just with the physical body, but also with the psychological, emotional and spiritual aspects of being; using touch, movement stretches as well as pressure points to unblock and balance the body’s Ki.

Shiatsu originated in Japan from traditional Chinese medicine, with influences from more recent Western therapies. Although shiatsu means ‘finger pressure’ in Japanese, in practice a practitioner uses touch, comfortable pressure and manipulative techniques to adjust the body’s physical structure and balance its energy flow. It is a deeply relaxing experience and regular treatments can alleviate stress and illness and maintain health and well-being.

REFLEXOLOGY

Reflexology is a non-invasive, complementary therapy working on reflex points predominantly on the feet, but also hands and face. Reflexologists believe that the body is represented in the foot and that by these reflex points they can dissolve blockages/crystals thus allowing the body to heal itself physically, emotionally and spiritually.

Dr Fitzgerald introduced the concept of zone therapy in Reflexology. The body is sectioned into 10 zones, 5 on each foot, the head is the big toe in zone 1; from here you work your way to the outer body the ears and shoulders are located in zone 5. The body systems and organs also sit with in these zones, for example directly below the head is the neck, the oesophagus, all the way down to the bladder. By thumb walking the zones the therapist can feel for crystals, energy blockages, built up toxins in particular areas and then work to release the blockages allowing the body to heal itself.

Apart from being an incredibly relaxing treatment, reflexology has many benefits. It can help to relieve stress and anxiety, improve sleep and improve circulation.

REIKI

Reiki is a Japanese technique used for stress reduction and relaxation. This is based on the belief that an unseen life force energy flows through us all and that this energy is transferred through the practitioner’s hands; it is described as a system of natural healing.

When energy flows through our bodies we are in balance, which promotes a good mental, physical and emotional health.

It is administered by the laying on of hands whilst being fully clothed laying on a therapy bed. Reiki has been described as deeply relaxing and comforting, promoting a feeling of peace and a sense of wellbeing. Clients may or may not feel sensations during the treatment, some people feel heat or a tingling sensation or may visualise colours. It can enhance the body’s natural ability to heal itself.

Some people have an emotional response which means that a positive shift is occurring within them.

Whilst we still encourage a plate of homemade treats, if you are still on the lookout for something different this Christmas, consider a Practitioner Gift Voucher from The Space. The Gift Voucher offers a chance to try something new and encourages taking time for themself.

We often feel a pressure to transform to become someone else. We envy the friend, colleague, influencer, who appears to have their life together. We believe we should be doing everything that they are. We convince ourselves we have got life wrong, and life would be so much better if only we could walk in their shoes.

If you were to quantify all the worry and time spent comparing your life to others  - how much time and energy could have been spent focusing on you, working on your own interests and hitting your own personal growth targets.

No person is the same and there is not one pathway that suits all. So of course if we compare ourselves to others, we are different - we should be celebrating our differences and never trying to mask them. Those exact things that make us different are those things we should be nurturing and spending more time on growing and improving. Look inwards, these assets, skills, personalities and traits are unlikely to be the things that produce tangible aesthetic photographs. So worry less about what sparks ‘likes’ on social media, because what you’re scrolling through is 2D. 

When looking forward to 2025, you can see it as a blank canvas, to come back stronger if you’ve had a tough year. You can also look at 1st January as a date to reset, to reflect on all you achieved in 2024, how much you grew and changed. All the people you welcomed into your life, and the ones you had to let go. 

If you’re looking for some inspiration, motivation or confidence, and want to hit 2025 with great intention, we’ve got you;

Prioritising Yourself 

Managing work, friends and family, can make fitting in anything else pretty hard for most. Precious weekends often pre-booked with meet ups or tackling life admin chores. Before we know it time has escaped, a year has passed and we never did finish that book we started 6 months ago, we didn’t take that pottery class we have been wanting to since 2020, and that coffee date we took our journal on that we loved oh so much never did make it passed the first date. 

When it feels like time is escaping through your fingers, it means it’s time to slow down and start living with better intention. Carve out space in your diary that is an absolute non negotiable. Whether that’s one whole day each month, or every Sunday morning, or perhaps one hour before work every day. It might be journaling, reading, painting, walking, or perhaps just sitting in silence. Whatever it is you really enjoy - do more of it! Use your annual leave to have a Friday off to simply spend time with you. The more you practice prioritising time for yourself, the easier it will become, as you will start reaping the benefits and fully understand how important it is to spend time on you. 

Whilst socialising can have a great impact on positive mental health, it’s also important to set boundaries. Not all of us have the energy, time or finances to spend all our time surrounded by others.  Acknowledge when you have nothing left in your social-battery and need peace to focus on you. If you communicate this with those around you, they’re likely to respect you even more and will provide them with confidence to set boundaries too. 

Never Stop Learning

If your desires and drives are to learn something new, or revisit a childhood hobby - stop talking and start planning! What are the blockers that have been stopping you? Time? Age? Company? Resource? Likely all are excuses. We spend so much time thinking, talking and idealising over it, that we convince ourselves it’s simply an unattainable dream. Perhaps you need to sacrifice routine or another commitment and replace it with something that really does bring you joy, or perhaps as we mentioned above you need to prioritise you.

If you are waiting for a friend to start the class with you or take that trip, you’ll be waiting a lifetime. Remember, everyone has been that new person at some point, and hey guess what, it’s not school anymore, people are actually desperate to meet you and warmly welcome you the same way that someone once welcomed them. You’re also more approachable if you start a new hobby solo, people will speak directly to you and not feel you are guarded by a friend. It’s a chance to speak up for yourself and let people see you entirely for the amazing person you are.

Do you catch yourself saying “I wish I took dance classes when I was younger”? When a good song comes on we often feel an urge to start moving, whether that’s a simple toe tap, bobbing our shoulders or letting-loose and letting-go across the kitchen floor, and if you haven’t done it - we strongly recommend giving it a go. Getting moving releases those feel good endorphins and even brings some laughter along the way. There are dance and fitness classes available to all ages and levels. Look online, ask around and even check out your local coffee shop for flyers and notice boards, or even pop a message in a FB community chat. It’s never too late for anything, today is better than any day. We can feel embarrassed or vulnerable to be the new person at a club or class, scared of not being good and standing out. Reality is that you’re already doing better than everyone else sitting at home, because you’ve made the decision to start something new. Enthusiasm, willingness and commitment is what people admire, not how skilled you are. You are only a beginner once, and how incredible the journey is to watch yourself grow and improve. 

If you are looking for new activities and ways to get fit, there are a whole range of classes at The Space, from tranquil Pilates to disco yoga, you’re bound to find something to be part of.

The Journey

We spend so much time obsessing over the end goal; being incredible at a new hobby, being a certain size, having the perfect 4 legged companion, competing in an event, often we never pause long enough to think about the journey, the process. Big wins don’t happen overnight, there is dedication, sacrifices, and plenty of growth that happens along the way. These are the core memories. These are the moments that make getting to your goal the reward that it is. It’s the people you met along the way, the conversations you had, the wisdom you acquired from taking the wiggly path instead of plowing straight ahead. The times you were knocked down and got back up again and the battles you injured that made you stronger each time. So when you’re climbing up the mountain, don’t forget to stop and admire the incredible views along the way, look how far you’ve already come, because often the journey is far more exciting than the prize itself. It’s not about how quick you got there, it’s about how you got there.

We can often feel a bit lost between that Christmas-New Year period, with all the bright merry-ness and swaddling of love dwindling down, a final push to make it to the New Year. 

Waving goodbye to another year can be quite monumental, bittersweet and symbolic. But in the blink of an eye it’s the first week of January and full steam ahead, twelve whole months to pace through. A deep breath full of optimism or one of dread and fear. A fresh mindset and clean slate or another year going through the motions. “How am I ever going to beat last year?” or “I’ll do better this time”.  “I can’t believe how much I achieved!” or “I never expected to be finishing the year this way”.

Do not compare yourself to others. Do not start evaluating your timeline with theirs. We go at our own pace. Our circumstances are all different, our health, our family, society, environment. One person may experience something at 21 that you are trying for the first time at 40, you may not have appreciated such a thing when you were younger as you do now with greater wisdom and values. 

If you are feeling a little deflated that perhaps 2024 wasn’t what you expected, and you didn’t end the year with a big showcase milestone to parade around, then grab a pen and paper, or open up your notes app, and start writing down what you are grateful for; The coffee dates and walks with friends, another year with family, the new places seen, time spent in a favourite cafe, the clothes finally cleared out and taken to charity, the books read, the long walks where your dog bounced around with uncontrollable happiness, the open stretch of beach that cleared your head as you took a deep breath, the walks you took that you didn’t want to, but knew they’d make you feel better, when you helped your friend in a time of need and made them feel safe and valued and stopped their tears, the new coffee beans you splashed out on, you recycled and reused more, the conversations with strangers, the people that entered your life for the very first time, the ones you finally cleansed yourself from, you stopped caring what people think of you, you spoke up, you tried that new class, you found an exercise you actually like, you started talking to your neighbours, you existed, you survived. 

It’s not always about the achievements, it’s about the memories, the changes, the battles you faced and made it through. Every opportunity you seized and invested time in - simply because you knew it would bring you joy. The centre of your plans for 2025 should be you, and not what you believe society expects of you, but what truly brings you happiness.

If you are looking to add more structure to your year, to feel momentum into the 12 months ahead, try writing a focus list with categories; Things you would like to work on and improve, such as habits and behaviours, new things you would like to experience this year, and finally, a big goal or dream for the future. When you reach the end of the year hopefully you can reflect on the changes you made and how focusing on you improved your life.

When you keep checking back on your big dream, think about the steps you can take each year to get closer. It may take 5 years, it may take 10. If you keep chipping away with inspiration and drive you’re more likely to achieve what you set out to. You may even discover new things about yourself and different paths along the way as your perseverance and commitment skills strengthen more than ever before. 

Be gentle on yourself as we poke our heads up from our cosy warm festive bubbles, start by working inwards on your health and wellbeing, then see what’s next!

It’s never too late to start, but do start.

If you're looking for new ideas for 2025, you can browse through all our classes and certified practitioners at The Space. Whether you're looking to get out more, move more, or need someone to talk to.

Pilates is one of those forms of exercise that a lot of people have heard of, but may not necessarily know what it is or involves. Pilates is often dismissed as just core exercises, or just for women, but this couldn’t be further from the truth. Below I talk about the history of Pilates, what it is, and the benefits of the practice.

Pilates is a low-impact form of exercise, that focuses on strengthening the body generally but typically with an emphasis on ‘the core’. Although low-impact, it’s not always low-intensity! This can vary from class to class, or instructor to instructor. Pilates also focuses on enhancing mobility and flexibility, and encourages strong body awareness and alignment.

There are different types of Pilates, from matwork, to reformer, and classes may include other equipment such as weights, resistance bands, resistance circles and more. No matter your fitness level, there’s a form of Pilates suitable for everyone.

Pilates was originally a set repertoire of movements, created by Joseph Pilates. The way he created it, was that classical mat work Pilates should be performed in a set way. Today, Pilates has evolved to include many variations of the original repertoire, allowing for even more strengthening and control.

Pilates has various principles that are used within a class. Depending on the training provider, there is sometimes some variation, but typically these principles include; breathing, centering, shoulder/ribcage/head and neck placement, and moving with precision and control. Your Pilates instructor will give prompts pertaining to these principles throughout a class. This is what essentially sets Pilates apart from other forms of low-impact activity.

Pilates has a multitude of benefits. This includes (but not limited to!) improvements to strength, lengthened and more flexible muscles, improved joint mobility, improved posture, enhanced mind to muscle connection, improved sports performance, improved core strength and pelvic floor strength, and enhanced wellbeing by reducing cortisol and stress management.

If you’re interested in finding out more about Pilates, or would like to start your Pilates journey, you’re in the right place! The Space offers Pilates across the week with different instructors, or alternatively YouTube is a great place to start. Simply search for ‘beginner Pilates workout’ for example, roll out your mat and have a go at home!

Francesca Davey is a physiotherapist & Pilates instructor.

Learn more about what she offers here or follow her on Instagram here.

We’ve lost track of the people who have told us they’ve been caught down with a virus over Christmas and New Year. It seems inevitable after running on adrenaline and pushing ourselves through the final month of work for the year, when we finally stop and slow down, wham, fight mode stops and our defences are down.

It always feels ‘typical’, a personal attack that we become ill once we finally have a holiday, we end up forced to rest for a different reason. This often leads to a spiraling frustration that we never got to do all the fun things and projects we had planned - When will we get a break again? 

The reality is that it is predictable, if we are running at 200% all year, giving our all to our work or keeping up with a chaotic lifestyle, we never find time to rest. It’s inevitable we will burnout, our immune system is compromised and we will get sick. The faster the pace we run at all year and the less time invested in wellbeing and health, the longer the recovery will be when we do fall poorly.

Rather than waiting to become ill to make a change and cramming in all the vitamins, healthy foods and resting - which is all a little too late, put those steps in place throughout the year as prevention, so this time next year, should you catch a cold from the office, the sticky hands of your little one, or on public transport, you will bounce back quicker. 

If you’re in denial that you need to stop, here are a few of the biggest telltale signs that you are exhausted, burnt out and need to act fast; feeling forgetful and confused in your own time yet excelling at work - coming back from the supermarket with everything but the thing you went for, not being able to process simple information such as someone giving you instructions, or simply putting on the right shoes to leave the house. Another common one is getting behind on messages and not replying for weeks (if ever!), you don’t have the mental capacity to write a reply, even if it’s just to wish someone a happy birthday. Changes in physical health, such as skin breakouts, dry hair, or sore muscles. Neglecting diet and snacking instead of spending time thinking about healthy meals and cooking.

KNOW WHEN TO REST

Firstly let’s address making and carving out time to rest. In our blog “New Year, The Best of You” we talk about the importance of making time for yourself. Have a look back if you’d like to delve more into prioritising your own wellbeing, and how everything else that follows will be positively impacted. 

We know it’s hard to stop when we want to achieve so much and especially when we feel there is an expectation from us. However, which is more efficient; completing 10 tasks at 60% energy or completing 6 tasks at 100% focus? Sure you have technically completed more work if you move quickly, but the repercussions of this are; 1. Making mistakes and having to go back and fix the work, which means adding more time or potentially causing blockers and delays further down the project timeline which are more difficult to fix. 2. Increasing expectation of a line manager, client, or even yourself. Now they/you know 10 tasks are achievable in that time frame, the expectation is that 10 is the standard and you should be able to increase on this. 3. The domino effect of overworking yourself on specific tasks or projects will lead to a negative impact on your wellbeing, impacting the quality of the work which follows in the coming days, weeks, months, or potentially having to take time away from work, all of which are long.

When looking at the latter, of achieving less tasks but completing them at your 100%, the levels of focus and concentration are higher, this reduces the risk of errors and mistakes, streamlining workflow and leaving you more energised for projects that follow. The essential component of this work attitude is to manage expectations of those around you. Naturally as humans we do not want to disappoint or feel like we are being lazy or incapable, and therefore we say ‘yes’ to everything added to our plate. We must learn to be confident to communicate, for example  “I would like to take that on, however currently I am at full capacity with my workload. I want to prioritise and focus on the urgent tasks I have in hand and complete them to a high standard before taking on more tasks. However, if you would like to help me re-prioritise my workload so that I can take on this new task, I would be happy to do so”.  Unfortunately many managers and colleagues will not realise how busy you are, and once you explain your situation they will empathise and perhaps even realise their demand of you isn’t as urgent as they initially implied. Managers are also likely to respect you more if you stand up for yourself and have good communication skills. 

Once you become more confident an experienced in a position, take better care of your wellbeing, as well as manage the expectations of work load from those around you, you will naturally become more streamlined at your work and may find your output increase, however this will be at your own pace and not one dictated to you. 

In our blog “New Year, The Best of You” we also talk about carving out time in your home life and feeling confident saying no to social events, take a look back!

NOURISHING FROM WITHIN

Eat your 5 a day, take multivitamins, drink lemon water, don’t eat carbs, eat carbs, avoid sugar, eat meat, don’t eat meat, only eat organic, juice cleanses, fasting, HELP!

Starting from the basics, every person is different, in our gut, in our genetics, in our environment and our preferences! Never feel like you must follow the same plan as the adverts on your algorithm. 

To keep it simple, one of our favourite words - balance. Eat intuitively and everything in moderation, and allow yourself days to eat what you truly want and love. 

Making sure you eat fruit and vegetables rich in nutrients every day is a great place to start. Having a variety of colours on your plate is an easy way to assess if you’re getting a mixture of vitamins in. We also cannot emphasise enough how important staying hydrated is - skin health, mind clarity, headaches, sore throats the list goes on. Staying hydrated also keeps you full, sometimes you crave sweet treats when actually you are just thirsty - it’s a great way to take control of any food habits you would like to change, like overeating or too much sugar. The recommended daily average in the UK is 2 litres minimum, but if you are active you should be aiming for 3 litres or more. Sip water throughout the day, having a bottle is ideal to track how much you are getting in - you may be surprised how little you consume, and the reason you keep getting headaches will start to make sense…

Staying well nourished and energised reduces risk of virus and enables us to bounce back quicker. If you notice specific health issues day to day, you may be lacking in specific vitamins. Don’t just copy what you’ve seen on instagram, find out what your body really needs. Have a look at our trusted Nutritionists at The Space to discuss how you can improve your health. 

PREVENTION IS BETTER THAN CURE

So if you are sitting reading this feeling under the weather, DO rest and drink lots of fluids to stay hydrated in order to help your head feel fresh and soothe your throat. Now is the best time to write down exactly how you’re feeling and how long it’s taken you to recover. Let this act as your reminder to slow down, REST and NOURISH your body to prevent burnout and feeling down in the dumps again.

You may often see or hear advice to journal your thoughts to help overwhelm and to practise gratitude every single day. However so few of us do, but why? It can feel difficult to ‘justify’ time in your day to put pen to paper, especially as it is something quite private, which requires peace and often isolation. 

For some it comes naturally, dumping everything that happened in the day and how it made them feel, but for many it’s not something we’ve done since school. When we were younger a ‘dear diary’ page each night helped us to regulate feelings and emotions. With each school day full of interactions and over stimulation, feeling the equivalent length of an adult’s week and our parents not ‘cool enough’ to understand us, we needed to confide somewhere.

Documenting our days as adults isn’t something essential or as exciting, our lives shift to a work pattern where we become much more in control of our days. We can predict and control our day and the interactions to an extent. Needless to say, journaling doesn’t come in one form of right or wrong, reflecting on our day in a journal is a useful tool for mindfulness. 

Mindfulness and Mood

Checking in with our emotions at the end of the day can help identify patterns in our routine that impact our mood, whether that be positively or negatively. These are often very small events that we are quick to forget. For example, that morning you got up a little bit earlier and had 20 minutes in the kitchen or in the office completely to yourself in total silence, reading a few pages of a book. Or maybe you chose a new route for the dog walk, and engaged with your dog the entire time instead of scrolling on your phone, and you both came back so happy and content. Perhaps you actually took your lunch break and despite the rain and cold you went on a 30 minute walk to empty your head. Maybe you struck up a conversation with someone at an exercise class, on the bus or in the supermarket and complimented them and brought a smile to their face. Did you put a podcast on in the car instead of opting for the same playlist you usually listen to? These events, so ‘trivial’ and seemingly small, can in fact project great vibes for the rest of the day. When reflecting back on our day in a journal and acknowledging them, it encourages us to introduce these actions more regularly to our week. 

Equally, when we reflect on our day and pick out small things that negatively impacted our day, we can understand and rationalise why we carried heavy clouds throughout the day. Perhaps you woke up late, got stuck in traffic, became triggered by someone else's anger, forgot earphones… when we journal these events, we have that moment of realisation that we don’t actually hate our life, it just wasn’t the day we had planned. Acknowledging how these small events have such a huge impact on our mood, is the first step to improving our mind shift to prevent one moment of shock controlling our whole day. Accept it, laugh about it, and move on. 

Coping and Comfort

When a big change, difficult conversation or crisis happens, we go through a range of emotions. Initially we feel shock, our adrenaline is high and therefore emotions are heightened and feelings are often not rational. Once we take time to step away, process, learn and understand, we become in control of our emotions and our reaction becomes rationalised. 

Some people need to process internally, and others externally. They need to talk through a situation over and over out loud, often seemingly round in circles for those listening, however the more they talk through the situations, the more the shock factor is diminished and emotions become rational. However, sometimes in that particular moment there is no one to call, whether it be too early in the morning, too late at night, or everyone is at work, This is when journaling comes in. Whether it be pen to paper or sending yourself a voice clip or video. Going through the situation to process everything that’s happened and overcome the initial stage of shock is absolutely crucial in regulating emotions and providing an initial coping mechanism before putting actions in place. 

Journaling is very personal, it’s chucking up things without filter or rationalisation, releasing any temporary anger or upset. Have you ever said something to a loved one in the haste of a moment that isn’t even true, simply because your emotions were high, you were acting defensively, elaborating and using an attacking tone? Journaling our emotions first acts as a first delivery of everything in our head, then we can revisit the conversation in-person when we have rationalised the situation and focus on one thing - instead of the little things in our week or day that contributed to our mood and made us react the way we did. It gives us time to pause to realise we are often not mad at a person - we are upset by a situation.

Tackling Anxiety 

When we let things build up we can become upset about the small things. Situations can cause us worry and we don’t know why. Once we start writing down all the things that worry us and break them into tiny chunks, we can ask “but why?”. Why does this make me anxious? What is the worst that could happen? What is the best thing that could happen? Most of our worries are built from situations completely out of our hands. When we dissect our worries, we can isolate the scenarios that we can’t control. If a situation is out of our hands, let it go. Live in the present and enjoy each day as it comes. Secondly, look at the consequence of the scenario happening, usually anxiety comes from a dislike and fear of simply feeling uncomfortable, a temporary state of mind. We can learn to become resilient to discomfort with a strong mindset, accepting it will pass. 

Gratitude

A more grateful approach to life is a happy one. With access to so much information in the palm of our hands and the power of social media, it is hard to know what’s real, and we often find ourselves comparing ourselves to people we don’t even know, feeling deflated about our life. Finding the time to write down one thing we are grateful for every single day is the start of a journey for a more content and happy life. Initially this can be a hard practice, but digging deep into your head is great cognitive conditioning. In addition, reading your journal back at the end of the year is an extremely heartwarming experience!

So whether it be to provide comfort in the form of silent companionship, support in crisis, or on the way to a more mindful and grateful 2025, get scribbling!

If you need more guidance on journaling, or are already journaling but looking for professional support and advice on how to make big changes to your life, reach out to one of our accredited counsellors at The Space.

No it’s not that email from RyanAir trying to convince you to pay for a seat on the plane that you’ve already bought a ticket for, so you can sit next to the person who’s boarding pass is on your phone and avoid entering the plane through separate doors and both sitting on separate rows despite all the free seats next to you…. What’s the analogy here? There isn’t one, but it gets us so riled up that we can’t stop talking about ‘said’ airline and do all the word-of-mouth marketing for them - Clever hey? But whilst we are talking about word of mouth, referrals are great and if you do find the time please do drop us a little line on Google and spread the wellness love so more know about our lovely peaceful sanctuary near Diss - the reviews go a long long way, equally, anything you would like to see more of at The Space, drop us an email with your feedback:lisa@thespaceburston.com.

Anyway, back on track! Last week we talked about the benefits of journaling, and how it is a great way to check in with yourself at the end of the day. There are many other ways other than journaling which can provide this sacred time in your day to be present with your thoughts. The stripped down basics are to find a time when you are still, your phone is away, a peaceful moment. Whether you are looking to start the day in control, or unwind in peace.

We also have rituals, routines and activities we do as me-time that we enjoy and often rely on for our mental health, such as coffee with friends, a walk, a fitness class, a bike ride.. It goes on. These are all very important to prioritise, because when we are happy inside, everything else follows with a positive mental attitude.

However, whilst these activities are brilliant and make us release, let go and forget about our worries, actually carving out quiet time and checking-in internally is how we address the core and face our worries front on. This is usually the very bottom-basement of our priorities and we get it - who sets a reminder in their phone to “do nothing” for 20 minutes?? So let’s flip it, this is an appointment with yourself, something your younger self would want so desperately for you to do. 

The problem with keeping-busy as a coping mechanism, whilst it’s great as a short-term fix to boost those feel-good endorphins - which we strongly encourage! If you continue to operate in overdrive and keep running from your core feelings, eventually you may explode. Whether that be alone or reacting at someone irrationally. This is when you’ve hit burnout. In most severe cases, this can result in being bed bound, ill and unable to do any of the things you once loved. It’s important to be aware of our health and feelings and act to prevent burnout, instead of trying to recover.

So if we circle back, 10 mins a couple of times a week, or 20 mins once a week really isn’t asking for much? 

So what’s the grand plan? As we mentioned earlier, there are multiple ways to do this, journaling, mediating, or simply sitting in a coffee shop or on a park bench. What’s important is what works for you. 

For those starting out in meditating it can be surprisingly very difficult. You probably haven’t sat still with your eyes closed since a teacher told you to in school. Build the time up slowly till it becomes a natural habit. Acknowledge all the crazy things rushing around in your head and let them pass, empty everything and concentrate on your breathing. Be present.

If you find it difficult to find a space at home or time in your day when it’s quiet, maybe you can add it on to the end of a work out and lay on the mat with your eyes closed - trust us, it’s a great feeling. 

Perhaps you’re already a trained-pro at making time for you and you’re already enjoying solo coffee dates and walks. You can use this opportunity to switch off and check in on you - If you feel safe and relaxed in an environment, often this process happens naturally. 

And as per our last blog, we talk about journaling, the frequency of journaling depends on you, whilst every day is truly beneficial, at least once a week will still enforce a wellbeing habit. Journaling is great to really dive deep into what you’re feeling and why, as it’s extremely raw and honest. 

And what are we checking in on? Firstly ask yourself, have I been making time for me? Have I been respecting my wellbeing and mental health? Is anything in my life bringing me bad energy? How can I cut ties with it? Am I setting personal boundaries? Am I getting enough sleep? Am I eating healthily? Am I getting outside enough? These are just some core questions that will encourage yourself to look inwards. If the answer is no to these, you may start to acknowledge the subconscious negative impact in your day to day. Correcting or simply acknowledging these behaviours can put you back in the captains’ seat of your day, and release a lot of stress and tension.

If you’re interested in exploring meditation more and want to invest more in your wellbeing, check out our practitioners at The Space, or join our Meditation class with Natalija on Tuesdays at 2pm.

In our last few blogs we have spoken about being gentle on ourselves, celebrating our wins on all levels and reminding ourselves that there are so many seemingly small moments of life that are in fact brilliant. When we take the time to reflect, we acknowledge life is a journey and there are many stepping stones we’ve taken to get where we are now - all of which are worth celebrating. 

We also spoke about the importance of carving out time regularly to invest on things that bring us joy - instead of focusing on aesthetics. A solo coffee date with a book or simply people watching, it may only be an hour of your time, but a great investment in your mental health, an investment in you. 

In our blog on journaling, we spoke about making it work for you; whether that be offloading from your day, working through a tough situation or finding calmness through gratitude. In this week's blog, we’re going to delve deeper into how you can practice gratitude to spark more happiness into your days. 

We often only think about the big milestones in life, the things that have the paper to prove it , which is quite normal in our wiring - going through an education system where achievements are celebrated on good grades and sports achievements, through to securing a job, getting a promotion, and starting a family. However, a gratitude journal is a great way to explore what brings you genuine authentic joy, by diving deep into your day.

Here’s our guide to get started:

Daily Gratitude

Practicing gratitude daily could be waking up and listing 3 small things that you are feeling grateful for today or something positive about your health. If you are journaling at the end of the day this could be writing about a moment that made you smile,

People & Relationships

You could also use a prompt each week, for example ‘people and relationships’. You might mention a specific person who made your week better in some way, or is there a mentor figure or past teacher who you appreciate for helping you in a certain moment or encouraging you on a path to where you are now. It might even be a simple gesture someone did for you, letting you go first in the supermarket, telling you you’ve dropped a glove or getting you a coffee. 

Personal Growth & Achievements

A more obvious one is to reflect back on your journey and all the skills you have acquired along the way. Have you ever been in a situation where you had no choice but to figure the solution out for yourself? Have you made changes in your life you’re proud of?

Nature & Surroundings

Gratitude doesn’t have to be something you have ‘done’. It may be a beautiful piece of nature that caught your attention. It could be describing what you enjoy about your favourite season, or a wild animal that brings you joy, like the squirrels that seem to fly between trees. 

Experiences & Memories

Looking back on our favourite memories, trips or childhood is a warming activity to remind ourselves of all the wonderful feelings we felt in that moment and how much they mattered for us to hold onto them still. 

Simple Pleasures

We’ve mentioned the phrase ‘simple pleasures’ a lot throughout our blogs. They are simple only in accessibility but not in their measure of big impact on our health. These might be books, songs or movies we love. Our favourite foods and meals. A familiar scent or a sound that brings us calm.

We’ve outlined a few ways to get started with gratitude practice, but as ever, if you’re looking for further support with improving your mental health and wellbeing, we have Mindfulness and Meditation classes at The Space as well as Counselling and Psychotherapy professionals.  

You have probably seen by now that ‘The Pink Sauna’ will be a regular at The Space as of Friday 28th February. HOTA will be popping up on the last Friday of each month, from 5pm - 9pm, where you can reserve an hourly sauna session. 

Getting toasty this rather chilly time of year is a pleasure that goes without saying. Feeling the warmth on your skin and lazing around is nostalgic of long hazy summer days on the beach. The good news is, there is even more to a Sauna than their ability to transport you - there are genuine health benefits, so we thought we’d share some!

Heat Therapy

1. Muscle Relaxation & Recovery – Whether you’re keen on sports, recovering after a long walk or run, or have tightness in your muscles. Heat therapy increases blood circulation which helps to deliver oxygen and nutrients to your muscles, aiding with your recovery.

2. Detoxification – Feeling under the weather, looking to start a health kick or recovering from a heavy night, sweating helps eliminate toxins in your body, such as heavy metals and metabolic waste.

3. Cardiovascular Health –  Looking after your heart is a big one, and heat therapy mimics the impact of moderate exercise by increasing heart rate and improving circulation. This assists our breathing so we can keep moving for longer. A strong heart is a happy heart!

4. Stress Reduction – Who would say no? Muscle relaxation increases endorphins and reduces cortisol levels - which basically means we feel calmer.

5. Skin Health – The steam opens up your pores, which removes impurities and also enhances skin elasticity. Giving you that glossy fresh bare face!

6. Immune System Boost – Raising your body temperature increases white blood cell production, which is associated with strengthening immunities.

Now, don’t run away, but the perfect pairing with a hot Sauna is in fact following it with the extreme contrast of an icy cold plunge. Hear us out, because there is some sense behind it;

Cold Water Therapy

1. Reduced Inflammation & Soreness – Muscles inflame when they are sore (those occasions you reach for the ibuprofen), cooling the muscle helps decrease swelling and speeds up recovery post-exercise.

2. Enhanced Circulation – Blood vessels constrict in cold water and dilate, this basically creates more space which enables blood to flow more freely.

3. Improved Mental Resilience – it sounds too simple, but exposing yourself to temporarily uncomfortable situations, such as cold water immersion, builds mental stamina . Each time you stay a little longer you become a little more unbothered, this is your stress tolerance building  - something you can apply to many situations in life.

4. Pain Relief – Cooling water numbs nerve endings which reduces chronic pain and soreness.

5. Increased Alertness – The shock of cold exposure triggers adrenaline release, increasing energy and mental clarity. A great way to start the day - have you tried cold showers in the morning?

6. Being present - Whilst concentrating on your breath work and keeping calm, you will find yourself completely present in the moment. A sense of grounding and freedom, which shuts out all the worries buzzing around your head that often prevent living in the moment!

How to Sauna

It is recommended to spend 10-20 minutes in the sauna, and follow with a 1-5 minute cold plunge. If it’s your first time, try slowly building up your duration in the cold. REPEAT!

Last week we shared the wonderful benefits of Saunas and Ice Baths, delving into heat therapy and cold water therapy and their fantastic impact on muscle recovery, heart strength, boosting immunities, anti inflammatory effects, and many many more.

When it comes to pairing hot & cold, think bread and butter rather than chilblains. Layering up the contrasting therapies in a Sauna-Ice Bath cycle is how you really reap the benefits. 

Combination Benefits (Contrast Therapy)

1. Improved Circulation & Reduced Inflammation

Contrast therapy is extremely effective for reducing muscle soreness, decreasing inflammation, and speeding up recovery. The pumping of bloody mimics as well as enhances the body's natural waste-removal processes. Here’s how;

Cold Exposure >

• Blood vessels tighten, which slows blood flow to both the skin and muscles.

• This reduces inflammation and swelling as the accumulation of fluid is limited in tissues.

Rewarming >

• When you warm up, the blood vessels dilate, and this sudden increase in blood flow helps flush out metabolic waste that builds up in the muscles during exercise or stress.

Pumping Effect >

• The alternating constriction and dilation of blood vessels acts like a pump, pushing out fluids and waste from the tissues and into circulation. They can then be filtered and eliminated by the lymphatic system which is responsible for eliminating toxins.

2. Boosted immune system

Alternating between sauna heat and cold water immersion stimulates the immune system in several ways, making the body more resilient to infections and illness. In addition to flushing out toxins and reducing inflammation, we have some more interesting facts for you;

• Both therapies stimulate the production of white blood cells (WBCs), these are in our bodies to fight off infections.

• Heat Shock Proteins (HSPs) are released in the sauna, helping protect cells from damage, repair proteins, and enhance immunity.

• Cold Shock Proteins (CSPs) are triggered in cold water exposure, reducing inflammation and improving cellular resilience.

• Cold exposure boosts norepinephrine, a neurotransmitter that improves mood, focus, and immune response.

• Cold exposure also lowers cortisol (stress hormone), which in excess suppresses the immune system.

• Exposure to extreme temperatures creates a hormetic response— this is a mild stress. This “good stress” strengthens immune function, just like exercise strengthens muscles.

Increased Metabolism & Fat Loss

Alternating between extreme temperatures triggers your body to react and adapt quickly - your body is working hard - think of it as doing cardio

• Cold exposure stimulates brown fat (BAT), this burns calories in order to generate heat, increasing overall energy expenditure.

• Sauna sessions elevate heart rate (120–150 bpm), burning 300–600 calories in 30 minutes

• Cold exposure spikes norepinephrine & adrenaline, which are fat-burning hormones that enhance fat oxidation and metabolism.

• Your body burns extra calories post-session to restore temperature balance this is known as the afterburn effect (EPOC) 

Is the SHOCK worth it?

Studies on cold exposure show that people who regularly take cold showers or ice baths have higher levels of immune cells and are less likely to get sick. Sauna use (especially frequent exposure) is linked to a lower risk of respiratory infections, including colds, flu, and pneumonia!

Don't forget that ‘The Pink Sauna’ will be popping up on the last Friday of each month, from 5pm until 9pm. The next Sauna is on Friday 28th February. You can reserve your hour session here!

In our previous two blogs we have talked about the benefits of both heat therapy and cold therapy as well as what happens to your body when you combine both, which is referred to as contrast therapy. We talked about health benefits such as improved circulation, reduced inflammation, boosted immune system and increased metabolism. But the list doesn’t end there!

Let’s look into the mental health benefits and improved lifestyle by incorporating saunaing into your day-to -day

Stress Reduction

That wonderful comforting heat from the fire promotes relaxation by increasing endorphins. As muscles relax and tension is released, stress leaves your body, making you feel less irritable. A moment for contentness, calmness and feeling present in the moment.

Mental Clarity

Cold exposure triggers a significant release of norepinephrine, which is a neurotransmitter and hormone crucial for focus, attention, and mood regulation. This surge sharpens mental clarity, helping us to think more clearly, stay present, and react more quickly. In addition, norepinephrine also plays a role in reducing inflammation and oxidative stress in the brain. which can improve overall mental health and resilience.

Better Sleep Quality

YES PLEASE! Muscle relaxation along with increased melatonin production is the perfect recipe to send us into a deep sleep.

Melatonin regulates the body’s circadian rhythm, which controls sleep-wake cycles. When daylight fades, the brain increases melatonin production, which is a signal to the body that it's time to wind down and prepare for sleep. This includes lowering body temperature and reducing alertness, easing you into the transition from wakefulness to sleep. When the sun rises, melatonin levels are lowered, as we require alertness throughout the day.

Increased Resilience 

Exposing the body to controlled stress (heat and cold) improves adaptability and mental fortitude. Controlled exposure to heat and cold is a form of hormetic stress, where short bursts of stress lead to long-term benefits.

Physical Adaptability:

The body becomes more efficient at handling temperature shifts from the contrast of hot and cold exposure. This improves our thermoregulation. The cold exposure also strengthens our blood vessels and boosts immune response, while heat promotes better circulation and detoxification.

Mental Toughness:

Facing the discomforts of extreme temperatures, builds emotional control and stress tolerance. By overcoming the urge to escape heat or cold, we strengthen our willpower and confidence. Practice building time in cold water exposure and you will reap the benefits of mental resilience in everyday situations. 

Saunas can also be a great way to meet like-minded people, leaving you with a full heart after some wonderful wholesome chats. Many saunas have the option to book a slot as part of a community sauna or as a private hire. Some have silent sessions too!

So now you are fully up to speed with all the wonderful health benefits of Saunas and cold water therapy, we hope to see you at our monthly Sauna sessions soon! ‘The Pink Sauna’ will be popping up on the last Friday of each month, from 5pm until 9pm. The next Sauna is on Friday 28th February. 

You can reserve your one hour session here!

Have you heard the term “biohacking”? It’s not about breaking into computers and banks, it’s about ‘hacking’ your genetics through making small changes to diet, lifestyle or environment, to improve your health and wellbeing. Something you may be hearing a lot more of in 2025 with even more awareness of the huge importance of investing in our health.

The Different Types of Biohacking

Biohacking isn’t one set method or programme, it encompasses a range of different types of measures. Some more scientific involving chips and various intricate high-tech tests, however let’s keep it simple. Here are some that anyone can get access to the information for;

1. Nutrigenomics:This approach involves tailoring your diet based on your genetics. By understanding how your genes interact with different nutrients, you can optimise your food choices to boost energy, improve mental clarity, and support longevity.

2. Lifestyle Optimisation: This can be as simple as refining your sleep, exercise, and meditation practices. Cold showers, intermittent fasting, blue-light screening glasses, and grounding (walking barefoot on natural surfaces). These are tools that most people could benefit from.

How to Get Started with Biohacking

If you’re interested in biohacking but don’t know where to start, here are a few beginner tips:

1. Track Your Data: Start by tracking basic metrics like sleep, steps, heart rate, and food intake using apps or watches. Do these results surprise you? Could you improve?

2. Optimise Your Diet:Experiment with dietary changes, start by looking at your macros (fats, proteins and carbohydrates) and see how increasing proteins affects your energy levels, skin and hair. 

3. Mind Your Environment: Reduce blue light exposure before bed, try cold showers, and keep air circulating through windows or use an air filter system.

4. Embrace Continuous Learning: Biohacking is all about experimentation and self-education - however speak with a nutritionist to guide you on what could be best for your body.

The Future of Biohacking

Whilst there is still uncertainty around radical experiments and implanting devices, with a grey area of what is optimisation and what is alteration, biohacking offers an exciting glimpse into the future of human potential. It provides confidence and greater knowledge to individuals to take charge of their own health and performance. 

If you want to book in with one of our nutritionists and discuss what food groups and vitamins are missing from your diet that could make a big difference to your lifestyle and health - check our resident nutritionists here.