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.