First Psychology blog

At this time of year, there’s a natural inclination to look back on the previous year and assess how it was. We very often hear people talking – in general terms - about what a great year it’s been, or saying that they’ll be glad to see the back of the year, hopeful that the new one will fare better. Rather than a superficial assessment, have you thought about conducting a more comprehensive review of the year? As you would in a work situation, a review of your year can help you identify learning opportunities and set goals that will help keep your life moving in the direction you’ve planned. There are many aspects to our lives that – when compounded together - make us feel happy and fulfilled: Work Play Health Growth Spiritual It’s unrealistic to expect every aspect of your life to perform in equilibrium and it’s natural to feel as though certain elements of your life are getting more attention at certain times. Problems tend to arise, however, if we neglect one aspect of our l...

Most of us know that relaxation makes us feel better and more in control. It's like pressing a reset button and allowing our bodies to revert to a reduced stress state. That's why it's vital to build relaxation into every single day - not many of us can say, hand on heart, that we already do this. Life can seem to get in the way. Here are some suggestions to help build relaxation time into your day. Go for a walk - the more time you have the better, but five or ten minutes is beneficial too. Listen to some music Spend time outdoors - ideally somewhere peaceful, such as a park Take up a hobby Have a massage to relieve tension Take a long hot bath Focus only on your breathing for 5 minutes every day Have an early night Stretch your muscles Call a friend Take a proper lunch break away from work Sweat out the tension with a good workout Practise mindfulness Plan to get off the bus a stop early and walk the last stop mindfully taking in the sounds, smells, how...

Christmas is nearly here. How do you feel? Is the stress beginning to set in and your credit card groaning from over-use? Christmas is the season most associated with giving. But rather than this being an opportunity to show off to the neighbours or stock up on the latest gadgets and technology, there is actually a psychological benefit to giving – when it’s done with the heart, rather than the wallet. There have been many studies on the act of gift giving over the years. This one by Yale University is about why sometimes our gifts miss the mark, even when we’ve put a lot of thought into them and is well worth a read. It’s a complex subject and the giving/receiving of gifts is an important part of the relationships we have with other people. It is often said that it’s the giver, rather than the recipient, who reaps the biggest psychological benefit from the sharing of gifts. This makes perfect sense when you think about the time and effort that goes into finding the perfect gi...

Are you a party animal? Psychological research suggests that whether you're an introvert or an extravert your wellbeing may benefit from some socialising. If the idea of socialising has you running for the hills, we've put together some tips to make things run smoother during the party season. Ease the anxiety of having to enter a room full of people by turning up early. Usually at the beginning of a party or event, there are people on their own or in small groups waiting for others. It is a lot easier to get talking to people who are on their own or in small groups, but couples are best avoided. Remember to use your body. People often forget that their bodies give as much away about them as what they say and do. Try to keep your body language open - stand facing or side on to other people, avoid crossing your arms, and don't bury your head in your phone and risk cutting off the chance of interaction. When you do encounter people, try to smile and use appropriate eye co...

If you've been practising mindful breathing daily as described in our previous blog post, then you'll be ready to progress to a 'ten minutes a day' breathing exercise. The Body and Breathe Meditation described below is a commonly practised mindfulness exercise and is a great way to make progress in mastering mindful breathing techniques. Try to practise this exercise for 10-15 minutes each day leading up to Christmas and note how it makes you feel. Body and Breathe Meditation Find a quiet comfortable chair and sit in an upright, supported position with the base of your spine making contact with the chair back. Allow your body to relax and your mind to rest. It may be difficult for you to do this. Don't fight your mind. Simply focus on your breathing for a few minutes, then go back and try to relax again. Move your attention around you body and become aware of the places where your body meets something else, for example, the way your feet meet the floor and ...

Learning ways to relax your mind and body is vital to good mental and physical health and wellbeing. While short-term stress is a natural process designed to protect us from harm, longer-term stress can have a negative impact on our mental and physical wellbeing and lead to conditions such as anxiety and depression as well as physical conditions too. Why not have a go at our relaxation quiz and see if you know how to relax. All the answers to these questions can be found in the advice and resources section of our website > Relaxation quiz and competition 1. Which of the following is an example of immobile relaxation? A   Sleeping   B   Meditation 2. How do physical relaxation methods work? A   They occupy the mind so that it is temporarily relieved from stressors. B   They tire us out so that we're too tired to think about our worries. 3.  Which of the following is an example of physical relaxation? A   Tai chi   B ...

So you've got Black Friday and Cyber Monday out of the way and still scratching your head about what to buy for your nearest and dearest? If you need some pointers on how to obtain the perfect gift, then read on... According to recent research carried out on behalf of the department store Debenhams by Professor Karen Pine, we can get it right every time if we apply some basic principles to the gift buying process. Listen The first step to getting a gift that fits the bill is to really listen to the messages the recipient is giving you. People often give out information about their likes and dislikes without realising, for example, they may often say how cold they feel, or that a band is playing nearby, or they may be talking about the great gift they are going to buy for someone else and why. These are all clues (some more subtle than others) about what they may like themselves. Observe In addition to listening, really watch what makes the recipient happy. Which website...

Now we're into December, we start to field the barrage of advertisements in readiness for Christmas. The sharing of gifts is a great way to show those closest to you that you care about them and it’s all too easy to get wrapped up in the excitement of glitzy presents and the latest must-have gadgets. However, according to the Citizen Advice Bureau, they helped an astonishing 350,000 people to get to grips with their debt last year alone. While excessive spending is not the only reason people end up in debt, it can be a contributory factor. Psychologists have been studying the emotions that we feel when we buy things and have found that people tend to fit into two distinct groups. Those of us who like spending and those of us who don’t. It’s as simple as that. They then looked at the spending habits of those who spend more, to evaluate the effect that their spending habits had on their happiness. For many, the act of buying things makes them feel good. It releases feelings of exci...

December is without doubt a busy month for most people.  There are all those presents to buy, Christmas activities to do with the kids, events and parties to attend or host and the usual amount of work to squeeze into less days! It's no wonder we start to feel stressed the closer Christmas becomes. So why not aim to be more mindful this December? Mindfulness stems from ancient practices and has become a popular antidote to modern life. It has its roots in ancient meditation practices and research has shown mindfulness to be effective for reducing stress and improving mental and physical wellbeing. Mindful breathing is a good way to get started with mindfulness. Aim to practise the exercise below for at least five minutes each day and you should start to feel the benefits of a calmer mind. Mindful breathing Find yourself a comfortable upright chair and sit down with your feet flat on the floor and your hands gently resting on your legs. Position yourself so that the bas...