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 ...