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Let’s be honest—life can be overwhelming. Whether it's work stress, relationship struggles, or just the general chaos of modern life, sometimes we all need a little help. But with private therapy sessions often costing upwards of £50 an hour, getting professional support isn't always an option. The good news? You don’t have to go it alone. There are plenty of free online therapy resources out there, and they might just be the lifeline you need. The Rise of Free Online Therapy Gone are the days when therapy meant sitting in an office on a leather couch. Today, mental health support is more accessible than ever, thanks to the rise of online platforms offering free help. Whether you're looking for self-guided tools, peer support, or professional guidance, there’s something for everyone. Where to Find Free Online Therapy You can find free online therapy in the UK at If Only They Knew , a free wellness hub designed for young people in the health and fitness space. The platform connects users with expert advice, mental health resources, and real-life stories to support emotional well-being. Does Free Therapy Actually Work? Absolutely! While it may not fully replace one-on-one sessions with a professional, free online therapy can be a great first step. Many people find relief and support through online communities, guided therapy tools, and self-help techniques. If you need something more tailored, these resources can at least help you start your journey. Take the First Step If you’ve been putting off therapy because of the cost, now’s the time to explore your options. Free online therapy is out there, ready to help. Whether you need a listening ear, practical coping strategies, or a little emotional boost, support is just a few clicks away. Need a place to start? Join the If Only They Knew Club for free online therapy and coaching.

Business owner, former soldier and The Apprentice star, Mark Moseley, shares his take on feeling lonely as a business owner.

If there’s one thing Tyson Fury knows, it’s how to defy the odds. The heavyweight champion has fought his way to the top, not just in the ring but in life. Sharing his advice, Tyson Fury quotes "Follow your dreams and never say never because everything's possible."
Not only is Tyson living proof of this, but so is his brother Tommy, who Tyson shared his excitement for: "Tommy 3 or 4 years ago wasn't even a professional, today he topped the bill with 10,000 people, with the world watching the world biggest stars."
Tyson has achieved both in and out of the ring, winning multiple word titles and his net worth is said to be around £130,000,000+. It’s easy to doubt yourself. It’s easy to listen to the naysayers. But champions like the Furys prove that with persistence, belief, and relentless work, the impossible becomes possible. So, whatever your dream is - whether it’s stepping into a boxing ring, launching a business, or chasing a passion - take it from the Gypsy King: Never say never.

Speaking to our friends at Crowns Gym, former Champion Boxer Tony Bellew shares his advice on boxing training, recovering, ice baths and more.

If you're feeling flat and are struggling to get excited about your future, here's a method to help you. Use your vision board as an initial reference to begin thinking about what it will look  like to have these items or moments in the future. Then, begin to close your eyes to dive deeper and begin imagining what it would feel   like to already have those things now. With your eyes shut, engage your senses... How does it feel to have those things now? Do you feel the emotions of gratitude or excitement? Can you imagine the physical sense of touching your dream car's steering wheel for example? Think about how bright (or not bright) the things are in their colour. Are they shining? Can you see the finer details of this vision? Can you hear the vision? Can you imagine what the sound of the dream car's engine sounds like or the sound of the key turning in the door of your dream house? Do you smell the leather of your new car or the freshly cut grass in the garden of your dream home? Sit with this vision for a moment and try to engage all of your senses until you begin feeling like you are truly inside the vision. Build up your gratitude and excitement for this future moment as if you were already there. Once you have the excitement built up enough, squeeze your fist together (you can choose whatever trigger movement you like) at the moment your emotions are at their peak. Repeat this process as much as you like until you can begin anticipating that excitement. After some practice, every time you squeeze your fist together (no matter where you are) you will trigger that same level of gratitude, excitement and passion - giving you the energy needed to get yourself out of a flat moment. Think of it like a lighter, it may take several strikes of your thumb to get the flame, but once you do, it shines bright. The video below explains in more detail:

Taking the plunge into an ice bath  might seem extreme, but cold therapy has been used for centuries to boost health and recovery. Thanks to modern science and advocates like Wim Hof , we now understand the incredible benefits of exposing the body to cold temperatures. Whether you’re an athlete looking to speed up recovery or simply want to strengthen your mind and body , here’s why regular ice baths might be worth adding to your routine. 1. Reduces Inflammation and Muscle Soreness One of the main reasons athletes swear by ice baths is their ability to reduce inflammation and muscle soreness  after intense workouts. Cold water helps constrict blood vessels and decrease swelling, making it ideal for speeding up recovery . 2. Strengthens the Immune System Regular exposure to cold conditions can increase white blood cell production , helping your body fight off illnesses  more effectively. Studies suggest that cold therapy can boost the immune system , making you more resilient to infections. 3. Improves Circulation When you step into an ice bath, your body works harder to maintain its core temperature , improving overall circulation. Over time, this can lead to better cardiovascular health  and even help with conditions like high blood pressure . 4. Enhances Mental Resilience Ice baths aren’t just about physical benefits—they also train your mind . Sitting in freezing water forces you to control your breathing and stay calm under stress , improving mental resilience. Over time, this can help with stress management, anxiety, and overall mental well-being . 5. Supports Pain Management For those suffering from chronic pain conditions like fibromyalgia or rheumatoid arthritis , ice baths can offer natural relief. The cold water numbs nerve endings  and reduces inflammation, making it an effective method for pain management. 6. Increases Energy and Focus Ever noticed how a cold shower wakes you up? Ice baths take this effect even further by triggering a rush of endorphins , leaving you feeling energised and mentally sharp. Many people report feeling more focused and alert  after regular cold exposure. How to Get Started If you’re new to ice baths, start gradually: Begin with cold showers  before moving to full ice baths. Limit sessions to 2–5 minutes  initially. Focus on controlled breathing  to help your body adapt. Always listen to your body and avoid extreme cold exposure if you have health concerns. Final Thoughts Ice baths may be challenging, but the benefits are undeniable. From faster recovery and reduced inflammation  to stronger immunity and mental resilience , cold therapy is a powerful tool for anyone looking to enhance their health. Are you ready to embrace the cold? Give it a try and experience the transformation for yourself! Here's 10 more benefits from the cold therapy legend Wim Hof:

Feeling overwhelmed or anxious?  You’re not alone. In today’s fast-paced world, finding a simple yet effective way to manage stress is essential. That’s where self-havening  comes in - a powerful technique designed to help you regain control of your emotions and ease anxiety in minutes. British hypnotist Paul McKenna  has shared a step-by-step guide to mastering self-havening, and in this post, we’ll break down how it works, its benefits, and how you can apply it to your daily life. What is Self-Havening? Self-havening is a gentle, self-soothing technique that involves rubbing your arms, hands, or face in a specific way  to create a sense of calm. This method works by stimulating the brain’s delta waves , which help reduce stress, ease anxiety, and even process past emotional trauma. How to Practise Self-Havening In Paul McKenna’s video , he demonstrates how you can use self-havening to shift your emotional state in just a few minutes. Here’s how to do it: Cross your arms over your chest  and gently stroke downwards, from shoulders to elbows. Rub your hands together  slowly, as if washing them. Gently touch your face - stroking your forehead or cheeks lightly. As you do this, focus on positive thoughts or calming affirmations . Take deep breaths and allow yourself to let go of tension  with each exhale. Why It Works Self-havening helps to interrupt negative thought patterns , bringing your nervous system into a relaxed state. It’s particularly useful for moments of stress, before an important meeting, or even to unwind before bed. Make It a Daily Habit The beauty of self-havening is that it’s easy, quick, and can be done anywhere . Whether you need a moment of calm in a stressful situation or want to build it into your morning routine , it’s a powerful tool for improving emotional well-being. So, next time you feel overwhelmed, give self-havening a go - it could be the reset your mind needs.

Ever found yourself caught in a whirlwind of thoughts and emotions? We all know how life can get a bit chaotic at times, but what if you could start to weave calm and positivity into the everyday? That’s where rooting  comes in. Rooting is a transformative example of manifestation where you assign triggers to the world around you. It’s simple yet powerful. Picture this: every time you see a yellow car, it’s your personal nudge to feel grateful. Or, perhaps the next time you’re waiting at a traffic light, you tap into a sense of calm and patience, reminding yourself that everything unfolds in its own time. This technique works by attaching positive reminders to things that are already in your environment. Whether it’s a specific colour, an object, or a daily occurrence, rooting allows you to use these as signals to centre your mind, shift your emotions, and elevate your mindset. So, why not give it a try? Pick something around you - maybe the colour red, or even a clock ticking- and assign it as your reminder to pause and reflect. It’s a simple practice that brings you back to the present, boosts your mental wellbeing, and most importantly, gives you control over how you respond to life’s curveballs. Rooting is not just a method; it's a little invitation to find peace amidst the chaos. So, what’s your first trigger going to be?

Former champion Boxer George 'The Saint' Groves speaks about the power of visualisation to motivate you during training as well as the best way to physically recover after heavy training sessions...

Are you searching for holotropic breathwork near me ? Holotropic breathwork is quickly gaining recognition as a powerful tool for self-discovery, emotional healing, and inner peace. Whether you’re looking to release stress, process emotions, or unlock a deeper connection to your subconscious, this unique breathwork method could be exactly what you need. What Is Holotropic Breathwork? Holotropic breathwork is a transformative practice that uses controlled breathing techniques to access altered states of consciousness. Developed by Dr. Stanislav Grof, it’s designed to help individuals explore their inner world, release emotional blocks, and promote healing at a profound level. This practice involves: Deep, rhythmic breathing  to enhance oxygen flow and increase energy. Music  carefully chosen to support your journey. Safe facilitation  in a group setting to guide and support your experience. Holotropic breathwork sessions can lead to powerful breakthroughs, offering benefits such as: Emotional release  and stress reduction. Greater self-awareness  and clarity. Healing past traumas  stored in the body and mind. Why Try Holotropic Breathwork? If traditional mindfulness practices haven’t provided the depth of healing or insight you’re looking for, holotropic breathwork may offer a new path forward. Its ability to access subconscious layers of the mind makes it ideal for: Releasing unresolved emotions. Enhancing creativity and intuition. Cultivating a sense of peace and purpose. Find Holotropic Breathwork Near You The Mindset Workouts : Group Hypnosis, Breathwork & Meditation  event is an excellent option for those seeking guided holotropic breathwork near their location. This session incorporates advanced breathwork techniques designed to take you on a profound journey of self-discovery, all in a safe and welcoming environment. Located conveniently [insert location details from Eventbrite], this event offers: Experienced facilitators  to guide your breathwork journey. A supportive group setting  to amplify the energy of the experience. Techniques that blend holotropic breathwork with meditation and hypnosis for a well-rounded transformation. What to Expect at the Event During the session, you’ll learn to use your breath as a tool for accessing altered states of consciousness. With the guidance of experienced practitioners, you’ll embark on an inner journey that could help you release limiting beliefs, reduce stress, and find emotional balance. This isn’t just a class—it’s a full experience aimed at improving your mental, emotional, and spiritual well-being. Event Details Date : 22nd March 2025 Location : TruForm Studio Beckenham. Tickets : Available now on Eventbrite here . Why Holotropic Breathwork Works Holotropic breathwork taps into your body’s innate ability to heal and process emotions. By focusing on your breath and letting go of mental chatter, you can explore deeper layers of your subconscious and uncover insights that lead to personal transformation. Book Your Session Today Don’t miss your chance to experience the life-changing benefits of holotropic breathwork near you . Whether you’re new to the practice or a seasoned breathwork enthusiast, this event is tailored to help you reconnect with your true self and create lasting inner peace. Reserve your spot today through Eventbrite  and take the first step towards healing, growth, and empowerment. Discover the power of holotropic breathwork near you and start your journey to a balanced, fulfilled life today.

Discover the best meditation classes near Beckenham, Bromley If you're searching for meditation classes near Beckenham , look no further! Whether you're new to meditation or looking to deepen your practice, the Mindset Workouts  event is the perfect opportunity to relax, reset, and reconnect with your inner self. Why Attend Meditation Classes? In today’s fast-paced world, stress and overwhelm can feel like constant companions. Meditation offers a proven way to manage these challenges, promoting better mental health, improved focus, and a deeper sense of calm. But why practice alone when you can benefit from the supportive energy of a group setting? Group meditation classes offer: Guidance  from experienced facilitators. Accountability  to make meditation a regular practice. Community —connect with like-minded individuals on a similar journey. About the Event The Mindset Workouts  event is not just a meditation class—it’s a transformative experience. Located just a short distance from Beckenham, this session combines powerful techniques like: Guided Meditation  – Relax your mind and create clarity with professionally led meditations. Breathwork  – Learn breath control techniques to calm your nervous system and reduce stress. Group Hypnosis  – Rewire limiting beliefs and create space for positive growth. This combination of practices is designed to leave you feeling energised, focused, and ready to tackle life with a refreshed mindset. What Makes This Class Unique? Unlike traditional meditation classes, Mindset Workouts  incorporates the latest in mindset techniques to help participants create real, lasting change. Here’s what you’ll love: Practical Tools : Take away techniques you can use in daily life. Experienced Facilitators : Learn from experts passionate about mental wellness. Relaxing Environment : A welcoming space where you can fully unwind and let go. Event Details Location : TruForm Studio in Beckenham. Date : 22nd March 2025. Tickets : Available now on Eventbrite here . Why Choose Meditation Near Beckenham? Beckenham is a vibrant community with easy access to nature, making it the ideal place to practice mindfulness and meditation. Attending a local class saves time and helps you build connections within your area. If you're ready to embrace a healthier, more balanced life, join the Mindset Workouts  event and experience the power of group meditation, breathwork, and hypnosis firsthand. Secure Your Spot Today Spaces for this transformative experience are limited, so don’t miss out! Book your ticket now  through Eventbrite  and take the first step towards mindfulness and inner peace. Start your journey today with the best meditation classes near Beckenham. Your path to calm and clarity begins here.

In the world of sports, physical fitness and skill are just one piece of the puzzle. More and more athletes, from grassroots amateurs to elite professionals, are recognising the power of the mind in achieving peak performance. One of the most effective mental tools? Visualisation . But what exactly is visualisation, and why are so many athletes turning to it to sharpen their game? Let’s dive in. What Is Visualisation in Sport? Visualisation, also called mental imagery or mental rehearsal, involves vividly imagining yourself performing a task or achieving a goal. It’s not just daydreaming; it’s about creating a detailed mental movie, using all your senses to replicate a real-life experience. In sport, this could mean visualising the perfect golf swing, sinking a penalty in football, or crossing the finish line first in a race. The key is to immerse yourself in the imagery, mentally rehearsing the action step by step as if it were happening in real life. Why Does Visualisation Work? It might sound like something out of a self-help book, but there’s solid science behind it. Studies show that when we visualise an action, the brain activates the same neural pathways as if we were physically performing the task. This means that by practising in your mind, you’re effectively training your brain to execute the movements. For athletes, this offers a massive advantage: Improved focus:  By rehearsing the task mentally, you’re less likely to be distracted during the real thing. Confidence boost:  Visualising success can help combat self-doubt, giving you the belief you need to perform at your best. Reduced anxiety:  Mental imagery can prepare you for high-pressure scenarios, helping you stay calm when it matters most. Faster recovery:  For injured athletes, visualisation can maintain muscle memory and keep the mind sharp while they’re sidelined. How Do Athletes Use Visualisation? Athletes in every discipline have incorporated visualisation into their routines. Here are some real-world examples: Footballers : Strikers often visualise scoring goals before a match. By imagining the perfect shot into the top corner, they’re programming their brain to repeat it on the pitch. Sprinters : Before a race, sprinters picture themselves exploding out of the blocks, maintaining perfect form, and crossing the finish line ahead of their competitors. Tennis players : In high-pressure moments, tennis players mentally rehearse their serves and strokes to ensure they can stay composed during long rallies or match points. Even some of the greatest athletes of all time, like Muhammad Ali and Serena Williams, have credited visualisation as a cornerstone of their success. Tips for Mastering Visualisation Whether you’re a weekend warrior or an aspiring pro, you can harness the power of visualisation. Here’s how to get started: Create a clear image : Picture the scenario in as much detail as possible. What does the stadium look like? What sounds can you hear? How does your body feel as you perform? Use all your senses : Don’t just “see” the action—feel the sweat on your skin, hear the roar of the crowd, and sense the tension in your muscles. Focus on success : Visualise positive outcomes, like executing a flawless technique or winning a match. This reinforces confidence. Practise regularly : Like any skill, visualisation improves with consistency. Set aside a few minutes daily to mentally rehearse your performance. Stay realistic : Imagine challenges as well as successes. For example, visualise how you’ll handle a tough opponent or recover from a mistake. Beyond Sport: The Mental Benefits of Visualisation Visualisation doesn’t just enhance athletic performance—it has broader mental health benefits too. The practice encourages mindfulness, reduces stress, and improves focus, all of which can translate into other areas of life, from work to personal goals. Visualisation isn’t just for Olympic athletes or top-tier professionals—it’s a tool that anyone can use to elevate their performance. Whether you’re preparing for your Sunday league football match or gearing up for a marathon, taking a few moments to visualise success could make all the difference. So, why not give it a try? Close your eyes, see the goal, and then go out and make it happen. After all, as the saying goes: "If you can see it in your mind, you can achieve it in reality." Are you ready to unlock your mental edge? Join our wellness community here to access more tools to reach that next level in your game.