First Psychology blog

With New Year almost upon us, we often think about what we would like to change or improve about ourselves in the coming year, and one of the most common goals is to lose weight. Despite wanting to lose weight and knowing that we would benefit from doing so, it can seem that how ever hard we try we simply can't get started. When we do, we often fall at the first hurdle. Choosing a new diet or joining the gym might be the answer, but equally, there is an alternative approach that can produce amazing results - coaching for weight management. Our First Psychology centres in Glasgow and Edinburgh currently offer a course of six individual coaching sessions which can help clients identify what is preventing them from successfully losing weight and offer ways to break down these barriers. We tailor our approach to each individual’s personal circumstances and establish a plan of action to give clients a sense of control and direction over the process. Through coaching, we help estab...

Having over-indulged on mince pies and turkey over Christmas and with New Year just around the corner, you may be having thoughts that it’s about time you battled that bulge and got back into shape. The benefits of exercise on our physical condition are well known, but those for our mental health are often overlooked. Exercise releases endorphins which generally make us feel happier and less anxious. Engaging in a moderate amount of physical activity not only improves our mood but also our energy levels, our confidence, body image, and self-esteem which in turn, all lead to an improved quality of life. However, there is now another reason to exercise that might help to motivate you. New research conducted by scientists in Ireland has reported that physical activity can improve cognitive function by demonstrating that participants performed significantly better on a memory recall task following strenuous exercise. This benefit is thought to be the result of surges in a brain protein...

For some, Christmas is not about religion, but more about the presents they receive. It's true, Christmas is a time of giving and even the Christian story mentioned the three wise men presenting gifts of gold, frankincense and myrrh. But should it be more about the ‘the art of giving’ rather than giving in the material sense of the word? A study conducted by Carter & Gilovich (2010) found that purchases made with the intention of acquiring a life experience rather than material goods made people happier. This might be because experiences improve with time, take on new meanings and live longer in our minds. Experiences can also resist unfavourable comparisons and can be mentally revisited unlike material posessions. Giving in other ways also has its benefits. When we talk about social support and how it is good for our health we assume the benefits come from receiving support from others. However, scientists, using sophisticated brain imaging techniques at the UCLA, have fou...

The holidays are nearly upon us and it may sound ironic but the holiday season can be very stressful or even totally overwhelming for some people - particularly those who are prone to anxiety. Here are some tips on how to manage your anxiety during the festive season. Too much to do  You may be feeling pulled in many different directions with work, family as well as shopping and entertaining. If this is the case, take a moment to slow down. Make lists, plan menus and give yourself plenty of time. By organising your time and prioritising tasks you can minimise stress and anxiety. Too little money  As early as October we may see adverts for Christmas which show gifts piled up under the tree and tables full of tempting food. With expectations such as these, it is no wonder we may feel the need to overspend. In order to avoid temptation, set yourself a budget and make a list of how much you can spend on each person and stick to it. Consider buying joint gifts or making them....

Good conversation is one of life’s pleasures, but many people can find conversing with people they don't know, perhaps at a seasonal party or a work function, very daunting. Following on from our blog post earlier this week, here are some tips on how to strike up a conversation upon entering a room. We hope these tips will help you through the party season and beyond: Assess the room, eavesdrop on conversations and choose which discussion you want to engage in. There is no point joining a conversation you're not interested in or do not understand.  Look for people who have open body language. These signals are invitations to join the conversation, e.g. those who return eye contact and stand with their body at an open angle.  Mimic the body language of people in the conversation as this will establish rapport with them. Nod when they nod and lean forwards or backwards when they do.  If you dry up in conversation, don’t panic. It’s probably not that you’ve got nothin...

The party season opens up a whole host of opportunities to enjoy conversations and build connections with other people, whom you may never have met, if you‘d stayed at home. However, for some it takes courage to join in, have fun and strike up a conversation. Entering a room where you know few people well and where everyone looks deep in conversation can be very daunting. You may feel the added pressure of being seen to be enjoying yourself while not knowing exactly how to behave because usual business etiquette has gone out the window. Here are some tips on how to make joining in a little easier: Before the party try to relieve tension by going for a walk, shake out your arms or touch your toes. The more tension you can release beforehand, the more relaxed you will feel at the party.  In the run up to the event, try to push yourself out of your comfort zone. Make conversation with strangers on the way - perhaps make small talk about the weather with the person sitting next ...

Learning to control anger is a challenge for everyone at times. Anger Awareness Week was developed to raise awareness of the causes of anger and highlight healthier ways in which individuals can control their behaviour and express their anger. See our five steps towardds controlling your anger below. 1. Recognise your anger  Anger can have an enormous effect on your body. Your heart may start thumping, you may feel a sense of tension and as if somebody has pushed a button and you are no longer in control. Physical activity can provide an outlet for these emotions and can actually stimulate chemicals in the brain which make you feel happier and more relaxed. 2. Accept responsibility for your anger  It is important to realise the anger you feel is your own emotion and not something someone else has inflicted upon you. It is easy to criticise or place the blame at someone else’s door, which might only serve to increase tension, so it is best to use ‘I’ statements when describ...

Christmas, for some, is a joyous time of year but for others it can be stressful and fraught with arguments. From small things such as everyone wanting to watch something different on the TV, to being overworked, the kids playing up, the in-laws staying, and relationships in general being put under strain. Everyone feels angry at some time, not just at christmas, but the key is how you express this anger. The aim of National Anger Awareness Week, which starts today until 7 December, is to increase understanding of the underlying causes of anger and equip people with strategies to reduce their own and others' anger in an effective way. Anger is not always a bad thing - it has in the past, driven people to make changes for the better. For instance, had women not responded with anger to their treatment then there would have been no Suffragette movement or women’s vote. In general however, anger can be very destructive and while some believe this emotion is genetic, others feel it ...

Happy St Andrew's Day! St Andrew's Day is, of course, Scotland's national day so we thought it fitting to take a look at national psychology, which dates back to the mid-19th century. The Scots are tight, the French are romantic and the Germans are serious, or so they say. We've all heard these stereotypes and, whether or not they are true, stereotypes exist for a reason – to help us form opinions about people we don't have time to get to know.  The psychological makeup of particular nations, ethnic groups or peoples is believed to be characterised by a combination of human attitudes, values, emotions, motivations and abilities. These are culturally reinforced by our education, upbringing, the state and media. Closely related is national character which refers to the values, norms and customs which people of a nation typically hold, and in particular, how they habitually respond to situations. Indeed, reference is sometimes made to a 'national psyche' to...

It is a common human trait to dwell on things that go wrong rather than those that go right and  traditional psychology tends to focus on specific issues and problems too. However, since the late 1990s, a new branch of psychology which finds its roots in the humanistic approach has been gaining in popularity. Positive psychology, as it is known, aims to help individuals and even organisations identify effective strategies which allow them to thrive, find and nurture genius and talent and make life more fulfilling. Coaches, therapists, counsellors, and even HR professionals, are using this new method to increase and sustain the well-being of individuals who are not necessarily suffering from mental ill health. Below are some positive psychology coaching techniques, which can help to improve wellbeing: Three good things - at the end of each day, write down three good things that happened during the day. These do not have to be hugely significant events. They could be anythi...

We are delighted to be working with The University of Edinburgh to deliver the course ' Cognitive-behavioural therapy: an introduction for counselling and psychotherapy practitioners '  next spring. The course, which will be tutored by Chris Denmark, cognitive-behaviour therapist and couples counsellor at our Edinburgh centre, will offer participants the opportunity to explore current debates about the use of concepts and practices originating in cognitive behaviour therapy. Sessions for this continuing professional development course will be delivered over a six week period from 20 April to 25 May 2012 at the Medical School, Teviot Place, Edinburgh. For more details about this course, see page 13 of the prospectus at:  http://www.ed.ac.uk/polopoly_fs/1.64857!fileManager/client-copy-V11_web.pdf

In honour of anti-bullying week this week from 14-18 November, we are focusing on a potentially common problem in every organisation - workplace bullying. Indeed, surveys by the Chartered Institute of Personnel and Development suggest between 3 and 14 million employees in the UK are subjected to bullying. Bullying can occur face-to-face or remotely via email and other media and may take the form of abuse, physical or verbal violence, humiliation or simply trying to undermine someone’s confidence. Employers have a ‘duty of care’ to their employees which includes dealing with bullying at work. It can be difficult if you are being bullied, but here are a few steps you could take to help improve the situation. Talk to your line manager as they have a responsibility to resolve the issue. If the bully is your manager, then speak to your union/workplace representative or someone in Human Resources as they can accompany you to meetings with your manager. Alternatively, you could contac...

With Christmas just around the corner and the chancellor due to announce his November budget in just a few weeks, many of us may be worrying about how we can afford all those parties, presents and festive trimmings,  particularly if our bank balance isn't looking too healthy. Debt can make us feel depressed and when we are low in mood we are likely to spend money to make ourselves feel better which unfortunately leads us further into debt. So it seems there is a close link between debt and depression and this concept has been referred to as ‘debtpression’. We've put together five tips on how to deal with debtpression. Understand your spending   You may think you spend money randomly but often your spending follows a pattern. Some people buy things to make themselves feel or look better. Identifying the triggers that make us want to spend money, by perhaps keeping a diary of thoughts, feelings and the situations, can help us feel more in control and better able to change ...

Today is National Stress Awareness Day - a day aimed at raising awareness of stress and the impact it can have on our lives. As an independent provider of counselling, psychology and coaching services we see many many people who are suffering the ill effects of stress in their lives. So what can we do about it? We are running a FREE 'Stress Factor' event in Glasgow this autumn to help you manage stress and we will be giving away a free 'stress guide' to all attendees too. For more details see  http://www.glasgowpsychology.co.uk/stress_factor.htm

Given the recent statistic that stress levels have doubled in the last four years (insurance company AXA), National Stress Awareness day on 2 November 2011, seems particularly pertinent.  The aim of this day is to raise awareness of the stress in our lives so we can tackle it before it becomes a major problem and negatively impacts on our well-being. Stress is the adverse reaction people have to excessive pressures or demands placed on them and it can come from many sources. However, not all stress is bad. Some stress can motivate us, prepare us to take action and alert us to danger. The problem comes when we remain in this heightened state of awareness continually for a long period of time. This can then lead to ill health in both body and mind. Stress is difficult to measure in real terms, but one of the best ways to measure it is to consider its impact on our working lives. According to a survey carried out this year by the Chartered Institute of Personnel & Developme...

31 October - just one week away - is National Sleep-In Day. This is the day when the clocks go back and we get an extra hour in bed. The aim of National Sleep-In Day is to increase awareness of the importance of a good night’s sleep on our well-being. Not getting enough sleep or having poor quality sleep over a prolonged period of time has been shown to increase the risk of heart disease, obesity and depression. A good night’s sleep has been found to make us more alert, bolster our memory and reduce stress. A study has revealed the position yourself and your partner adopt while sleeping could affect the level of quality shuteye you get. Even more so in the winter months when we catch more coughs and colds which further worsens the statistic that already 50% of British men snore at night. Indeed, it would seem that 84% of couples attribute ‘bedroom rage’ with snoring. So, what is the perfect sleeping position? According to sleep specialist, Dr Elizabeth Scott, it is best to sleep ...

Five points to better mental health below: 1. Balance is the key  Doing too much of any one thing (e.g. work) can be unhealthy. It is important to have some leisure time because when a person does something they enjoy it balances their emotional and mental health. A balanced diet and regular exercise can help you keep fit. Taking time to relax (using formal techniques) and to pamper yourself (e.g. a massage or a warm bath) can also reduce stress. 2. A problem shared, is a problem halved  We all lead busy lives, but it is important to take quality time out for family and friends. Being surrounded by those whom we can trust, gives us support when we need it and connecting with others improves our emotional intelligence, which is good in resolving conflicts. 3. Focus on the bigger picture  We all lose perspective at times and let small annoyances in life drag us down, but we should try to push these aside so we can focus on what really matters. Take a moment and rem...

As much as 12% of the world’s population is affected by mental illness and of the 12% one in every four people could benefit from some form of diagnosis and treatment. Statistics like these highlight the very reason why World Mental Health Day was born in 1992 and continues to take place on 10 October each year. This event, which is supported by the United Nations through the World Health Organisation (WHO), aims to raise awareness of mental health issues around the globe by promoting open discussion about mental illness. It also seeks to encourage investment in prevention and treatment, particularly since resources offered in many mental health services around the world are severely lacking. Over 100 countries participate in World Mental Health Day holding their own local, regional and national programme of activities and events which include lectures on mental health issues and the presentation of awards to individuals or organisations who have made significant contributions in t...

It is shocking to hear the latest statistics on the number of anti-depressants being prescribed in some parts of Scotland, (see http://thescotsman.scotsman.com/news/Scotland-in-the-grip-of.6843890.jp  The fact that around 1 in 10 adults take these medicines says a lot about the pressures of the world we live in, and the number of people struggling with low mood and anxiety (the two often go together). Of course it is easy to leap into a polarised view, seeing anti-depressants as either a panacea for all problems or alternatively a way of avoiding the underlying difficulties we are grappling with. Neither perspective in its extreme is helpful. Anti-depressant medicines are a form of pain relief, and as such have to be used with care and thought. Like any form of pain relief, it is not always sensible to avoid addressing the underlying cause of what is hurting. Yet to ignore the fact that things can sometimes be too painful or difficult to address without anaesthetic, is equally ...

Did you know the average person spends 100,000 hours of their life at work and the job or career that suits you will depend very much on who you are and your strengths and weaknesses? That's a lot of hours and some very good reasons to think about which job or career is right for you. Whether you are already in a career and wish to improve your job satisfaction or are unemployed and looking for work, our qualified coach, Lindsey Burns can help with her new 'coaching for career management package'. Lindsey is offering the package of five specially tailored coaching sessions for career management at our Glasgow and Edinburgh centres. It is priced at a very reasonable £299, which is a saving on the cost of five separate coaching sessions with Lindsey. Special offer Book and pay for the 'coaching for careers management package' before the end of October you will only have to pay £250, giving you an additional saving of £49 on the full package price. Quote BLO...

We've reached our final thought on happiness - growing gardens. Some people love gardening, some people don't see the point, but gardening can bring a sense of happiness to those who persevere.  There is a lot to learn about gardening - which plants are weeds, which plants are suited to your garden, which plants need wrapping up or moving inside over winter, the list goes on. You can’t make gardens grow, but you can optimise the conditions in which plants can flourish. Although not all conditions are in your control (the weather for example!) you can pick the plants that are best suited to the conditions available. So by a judicious mix of planning, tending and patient waiting, you can cultivate a natural wonder but, most importantly, you can enjoy the process. To find out what gardening means to others, see  http://www.guardian.co.uk/lifeandstyle/2011/mar/26/gardening-secret-of-happiness-julie-myerson We hope you have enjoyed reading our thoughts on happiness. We will be...

Do you tell stories - about your past, present and future? How do you think about what has happened to you and how it all fits together? Do you have a faith or religion or spiritual perspective that helps you make sense of life? Our happiness is affected not simply by external events but how we weave what happens into our life stories and understanding of ourselves. There is power and protection in a coherent and meaningful life story that includes suffering and trauma as well as positive experiences.

“Suppose you read about a pill that you could take once a day to reduce anxiety and increase your contentment. Would you take it? Suppose further that the pill has a great variety of side effects, all of them good: increased self-esteem, empathy, and trust; it even improves memory. Suppose, finally, that the pill is all natural and costs nothing. Now would you take it? The pill exists. It is meditation.” (Haidt)  Meditation and gaining inner peace really can help to reduce anxiety and increase happiness, but for some, often those who need it most, it can seem like hard work with a concept that is far removed from the realities of daily life. For those embarking upon the journey of meditation, help is on hand. Courses on mindfulness, yoga classes, meditation retreats, manuals and inspirational literature are all readily available. Start practising peace and your relationship with the world will change for the better.

We often focus on the negative without even noticing: replaying what has gone wrong, predicting what will go wrong and paying attention to what is going wrong. Below is an exercise in thinking about what could possibly go right and it has been shown to promote happiness (Lyubomirsky). Take 20 to 30 minutes to think about your best possible self. This means that you imagine yourself in the future after everything has gone as well as it possibly could. You have worked hard and succeeded at accomplishing all of your life goals. Think of this as the realisation of your life dreams and your own best potentials. Now describe in writing what you imagine. Repeat this at least four times. To read more about Professor Sonja Lyubomirsky's work on happiness see http://www.faculty.ucr.edu/~sonja Listen to a happiness song based on Sonja Lyubormirsky's book 'The how of happiness' . See  http://www.faculty.ucr.edu/~sonja/song.html

“With climbing you have to get up at two or three in the morning and walk for a few hours in the cold until you get to the rock face. But once you get involved, it's a different world. You can keep it up for hours - with no sense of time passing.” (Mihály Csíkszentmihályi, one of the pioneers of the Positive Psychology movement) ”I was already on pole, [...] and I just kept going. Suddenly I was nearly two seconds faster than anybody else, including my team mate with the same car. And suddenly I realised that I was no longer driving the car consciously. I was driving it by a kind of instinct, only I was in a different dimension. It was like I was in a tunnel.” (Ayrton Senna, Grand Prix Driver) Do these quotes ring any bells? Can you identify with the state they describe? If so you have experienced 'flow' otherwise known as being 'in the zone', 'on top of your game', 'on the ball', 'riding the wave' among many other phrases. These are mom...

"Things won are done; joy's soul lies in the doing" (Shakespeare  Troilus and Cressida I.ii.287) Much of our sense of identity and self-worth comes from what we do - from cooking lunch to being Prime Minister. It can be easy, in our busy lives, to get caught up trying to get things done and as a result  we often don't notice or enjoy the journey. Remember to take pleasure in the journey as well as reaching the final destination. And remember to come back tomorrow for thought 6.

"All you need is love" (the Beatles) You only have to do an internet search for happiness and love to discover they are the bread and butter of song lyrics. From the Beatles to Lady GaGa, love is the stuff good songs are made of. That's probably because love and happiness are so important to us all on a daily basis. Love is the key not only to happiness right now in our relationships, but also in building our children's capacity for love and happiness as they develop. If we want more love and happiness, we have to make time for those we love in our lives, despite being busy and tired. Love needs time to flourish and it needs to be nurtured if it is to grow. Come back tomorrow for happiness thought 5.

When did you last help someone else? How often do you go out of your way to say thank you? What is the kindest thing you have done this week? Helping others, expressing gratitude and practising kindness regularly, but in a felt and meaningful way, all increase our own (and others') happiness. See http://health.msn.com/health-topics/depression/do-good-feel-good?page=1  for more on this subject.

You may not feel happy, but smiling (even false) can actually increase your feelings of wellbeing. Yes it's true, acting happy can actually make you feel happier, more positive and more resilient in yourself. Not only that, but other people respond to happiness by smiling back, which in turn increases feeling of happiness. So how does this work? Psychologists have long believed feedback from facial expressions to the brain can actually change our emotions. Using botox, which effectively freezes muscles, has given scientists Joshua Davis and Ann Senghas at Barnard College in New York the opportunity to test this theory. The research involved giving either botox injections or Restylane injections to participants and then showing them video clips. Those who'd been given botox injections showed less strong emotions than those who were injected with the filler Restylane, which does not inhibit muscle movement. For more about this research see  http://www.telegraph.co.uk/science/...

Those of you in the Borders, may know that we recently held a free launch event about happiness and how to become happier. Those who were lucky enough to secure a place at that event will know the rules to happiness, but for anyone else, here are our ten thoughts on happiness. It may surprise you to know that happiness is not a fixed entity, but can be affected by how we perceive ourselves and our lives. This can be demonstrated by looking at the bold text below. HAPPINESSISNOWHERE What did you read? HAPPINESS IS NOW HERE OR HAPPINESS IS NOWHERE? This exercise was devised by Robert Holden to illustrate how the way you choose to look at life affects what you see in it. Seeing the positive in everything really can make you happier. Come back tomorrow for happiness thought 2.

We all strive for happiness in our busy lives. Some claim to have found the secret to being happy, while others enjoy glimpses of happiness. Greater happiness has been linked to improved health and wellbeing, but is there really an easy way to become more happy? To launch our recently opened Borders centre, we will be holding a FREE event from 6.30-8.30pm on Thursday 19 May on the topic of happiness. The event will consist of a talk about 'happiness', which will look at the ten principles research has shown can improve wellbeing and contentment, followed by an opportunity to discuss what happiness means and how we can apply the principles to our lives on a daily basis. This is great way to find out more about being happy while also meeting our Borders practitioners. They are looking forward to meeting you and to answering any questions you may have about our counselling, CBT, couples / relationship counselling and coaching services at our new Borders centre. Come and ...

Ewan Gillon is to give a talk on the Scots hard man image and its contribution to domestic violence at a Domestic Abuse Conference tomorrow. The conference is being run by the Scottish Police Violence Reduction Unit. For an article about the lecture see: http://news.stv.tv/scotland/239384-curb-scots-hard-man-image-to-curb-domestic-violence-says-expert/

Ewan Gillon was recently interviewed for an article about decluttering your world and living life to the full. In the article Ewan says spring is an ideal time to make small changes which can make a huge difference, so what better time to get started. To read the full article and get hints and tips on spring cleaning your life see http://www.dailyrecord.co.uk/life/women/health-and-fitness/2011/03/21/declutter-your-world-and-live-life-to-the-full-86908-23005663/

Professor Ewan Gillon, Director of First Psychology Scotland discussed the topic of friendship on BBC Radio Scotland today (see http://www.bbc.co.uk/i/z62tr/ ).  On this morning's Fred MacAulay show he talked about the challenges of making friends when we get older or move to a new city. Making friends gets harder as we get older. Friendships develop over time, with repeated contact allowing for shared experiences and increasing intimacy. When we see people a lot and spend time with them we are more likely to become friends with them. This can become harder to manage when people have partners, families and busy jobs. Research shows we tend to make friends with people who support what psychologists term as our 'social identity' (how we see ourselves in the world). People we befriend often share our values, interests, sense of humour, etc. To make friends when you are a bit older, it is important to bear these facts in mind and use your time carefully. Focus on activiti...

This week (21- 28 February) is eating disorders awareness week. To raise awareness of eating issues this week, Beat, a UK charity that helps people with eating disorders and their families, is campaigning and organising events throughout the UK. To find out more about Beat's work and this week's events visit http://www.b-eat.co.uk/Events/EDAW2011 For more about eating issues including Anorexia Nervosa and Bulimia Nervosa visit  http://www.edinburghtherapy.co.uk/eating_and_body_image.htm

It cannot have escaped your attention that Valentine's Day (14 February) is looming ever closer! Valentine's day is when we traditionally exchange cards, gifts and romantic gestures with our intimate companions to tell them how we feel about them. For this reason, at this time of year, the shops are awash with hearts, flowers and chocolates. For more about Valentine's Day and the history and traditions surrounding it visit http://www.en.wikipedia.org/wiki/Valentine's_Day Some people, of course, will not have an intimate companion, or may choose not to take part in Valentine's Day this year for their own reasons. Others, however, may lack the confidence,  dread meeting people, or feel socially anxious. It is not unusual to feel anxious when meeting new people, but when the levels of anxiety make meeting an intimate companion difficult, extreme shyness or social anxiety may be the cause. If this sounds like you, you will be pleased to hear there are things you c...

Tomorrow, 3 February,  is Chinese New Year the most important event in the Chinese calendar. The incoming year is the year of the rabbit. Each year Chinese families will prepare for the coming of the new year. People will spend their money buying presents, decorations, food and new clothes. Traditionally, families will also clean their houses to clear away bad fortune and make way for good luck - happiness, wealth and a long life. Chinese New Year is considered to be a spring event and the concept of brushing away the cobwebs of the old has much in common with the UK tradition of spring cleaning. While this tradition of spring cleaning focuses on our homes, there is much we can do to spring clean our lives in more general ways. To read our article with tips for spring cleaning your life, visit http://www.edinburghtherapy.co.uk/spring_clean_your_life_article.htm

Dr Ewan Gillon gave a talk on men's mental health and wellbeing at a Men's Health Forum conference earlier this week. For more about the Men's Health Forum see  http://www.mhfs.org.uk . Men are often taught to keep things to themselves - to be 'big and strong' and not to admit any weaknesses. When it comes to health, it can take a lot for a man to seek help. Therapy can appear very daunting to men - over the years it has been associated with women, but men need help just as much as women. Many men just don't ask for help when they need it - they try and cope with things themselves. So it is vital when men do take that leap of faith and come for help, that they are treated in a way that doesn't put them off. Everyone is different, of course, and we can't speak for everyone, but we have found many of the men who seek help at our centres feel re-assured by the availability of male therapists. We have also found that goal-oriented therapy, such as ...

It's common knowledge that relationship problems can reach an all time high in January. This is often attributed to the intensity of the holiday period making people feel they've had enough, but also because January is the traditional time for taking action to make things better for the rest of the year! So here are five tips to a more healthy relationship. Make time each day to talk - communication is the key to a healthy relationship.  Be realistic about what you expect of each other - try to put yourself in your partners shoes. Be yourself, but that doesn't mean being stubborn and only doing things your own way. Try to be flexible and compromise with your partner too. Share your feelings with your partner on a regular basis and talk about the things you love about him/her. Keep a balanced life - make room for yourself and your interests as well as room for each other. Everyone needs time and space to grow! If you think you need help to save your relationship,  ...

Yesterday an article was published by The Herald newspaper about ways to boost mental well-being. See http://www.heraldscotland.com/life-style/real-lives/in-the-mood-for-good-health-1.1078803 for the full article. One of the key suggestions was to set realistic goals for yourself so you don't get downhearted when you feel you have failed to achieve your targets. Although goal setting is something people focus on at New Year, it is equally relevant to everything we do at all times of the year. Because of this, the skill of setting realistic goals is of great benefit to us in our home and working lives and can help us achieve greater work/life balance too. So how do we set realistic goals? Often when setting goals it helps to split a larger goal into individual tasks - that way there is a strong sense of progress and it avoids seeing the exact same thing on your list for weeks (or longer) on end, which can be demoralising. A simplified example of the goals involved in orga...