First Psychology blog

It’s that time of year again when the festive season creeps up on us and we lose ourselves in a frenzy of buying last minute gifts and tying up every single loose end at work so that we can take some time off. Why is it that this ‘wonderful time of the year’, which should be a time for celebrating and enjoying the festive atmosphere, turns into a stressful affair? Emotional and financial worries are usually to blame for the amount of stress we undergo, causing us headaches, nausea and insomnia, which can have a detrimental effect on the heart. Research published by medical journal,  BMJ , has shown that there is a higher risk of heart attacks during the Christmas period, and it’s no surprise. Christmas can be a very expensive time of year that many of us can’t afford but it doesn’t have to be that way and there are ways we can ease the stress and the financial burden. Cut back on spending Although it’s considered to be a season of giving, this doesn’t mean you have t...

Although it should be a happy time of the year, the festive season can be a worrying time where finances are concerned. In the run-up to Christmas, when we're expected to be preparing for a season of fun and festivity, many of us become more anxious and stressed as the Big Day approaches. Undoubtedly, it’s an expensive time of year when money worries become even more concerning. Debtpression We’ve all the heard the phrase ‘money is power’, and a study in the Journal of Consumer Research saw participants actually salivating at the concept of money when primed to feel they lacked power. So what then of debt? How does it effect how we feel about ourselves and what is debtpression? Many people equate money with power and success, believing it to make them appear more attractive, popular and successful to others. Conversely, not feeling able to spend can create a strong sense of powerlessness and failure, which can be highly disturbing. Debt equates to emotional pain. Indeed, ...

There are many different mental health disorders that young children might have to deal with in their lives and, although each might need addressing slightly differently, there are some common ways to help your child cope. Communication One of the best ways to help your child cope with mental health issues is by communicating openly with them at all times. By showing your child respect and by being able to communicate honestly, you are allowing them the opportunity to discuss their feelings in a safe environment where they feel loved and unjudged. Even without facing a mental health issue, growing up can often be difficult for children as they are learning about themselves and discovering their identity in the world. When we share our experiences with our children and discuss how we have dealt with similar issues, it can make them feel less alone and more comfortable to speak about their own feelings. Ask for help Because there are many different mental health issues, inc...

Have you ever felt that you’re being pulled in so many different directions that you can’t keep up? Work demands, family commitments, peer pressure and even the pressures of social media can all have a huge influence on your life without you even realising how much they’re draining you of your life energy. When you’re being deprived of your inner strength and natural spark, it’s time to re-evaluate your life and flick the off switch. We have some much-needed tips for preserving your energy and reclaiming your life. What drains you? First and foremost, it’s important to take some time out to sit down and assess your current situation. What gives you the most beneficial return for the energy you spend and what do you need to eliminate from your life? You might find that the most common stressor in your life is the demands of other people, or perhaps you get too caught up in 'keeping up with the Joneses', but whatever it is that’s draining you, you need to reverse the effects. ...

From time to time, we might feel under the weather, but have you ever considered it could be your home that is getting you down? There are several reasons why your home might be affecting your wellbeing – is there too much clutter? Is it in need of a serious spring clean? Does it lack organisation? Whatever it is that’s making you feel out of sorts and a little uneasy, we have some top tips for organising your home and how it can benefit your wellbeing. Stop daydreaming, start decluttering! Before you can even think about sprucing up your home and achieving some kind of organisation, first you’ll need to take the plunge and declutter. You might be surprised to learn that studies undertaken by UCLA’s Center on Everyday Lives of Families (CELF) showed that a cluttered home can, in fact, cause stress. Sometimes, without us even noticing until it’s too late, we accumulate a wealth of ‘things’ that we don’t ever actually use or need. Before we know it, our homes are jam packed to the ra...

Did you know that too much negative thinking can cause actual physical pain as well as affecting our mental wellbeing? When we spend too much time focusing on the negative, as well as complaining, our brain and thought processes are telling our bodies to act accordingly. Worry is a huge cause of stress and anxiety and unless it is dealt with or we make changes to our thought patterns, it can ultimately create negative feelings such as fear and anger. In turn, these feelings can trigger various reactions in our body which can cause us to feel tired and withdrawn. But we can do something about our thoughts, and by mastering the art of positivity, we can rewire our brain and change our body’s reactions. OK, so when you are in a constant mindset of negativity, it may seem much more difficult to just switch off your thoughts, but by practising these simple techniques, you will start to see a difference in your thought process and overall sense of positivity. Although it won’t happen...

Sometimes emotions can be extremely overwhelming, and we can become fearful of them if we don’t accept and learn from them. There are many different reasons why we might experience intense emotions that cause us to feel out of control and make irrational decisions. This can lead to anxiety which, in turn, triggers even more emotions. This process can be painful and sometimes quite frightening when we feel like our emotions are spiralling out of control. The good news is, there are certain steps we can take to help us accept and deal with our emotions. Firstly, we need to understand that emotions are a natural part of being human; we all experience them from time to time. Types of emotions Whether you’ve had an argument with someone, lost a loved one or lost your job, there are many situations that can bring about negative emotions such as sadness, fear, shame or anger. Society often bullies us into believing that if we experience these negative kinds of emotions, we are a bad per...

Whether it’s with your partner, a family member, or friend, arguments are never a pleasant experience and can cause a great deal of negative emotions such as sadness, anger and stress, to both parties involved. From time to time, there will be occasions when we get caught up in disagreements and sometimes hurtful things get said in the heat of the moment. So, one or both of you maybe lost your temper and walked away without resolving the argument. At some point in our lives, we’re all going to be faced with arguments and it’s only natural for this to happen. But it’s how we deal with the aftermath that's really significant and can determine our future relationship with the person. Calm down! Immediately following an argument, our emotions are likely to be running high and our heads are filled with what they said and what we said. Before we can even begin to build bridges, we need time to cool down and let our emotions settle. The best way we can do this is by spending some time a...

For some, building relationships isn’t always as easy as it may seem. We sometimes find ourselves surrounded by people who have a negative impact on our mental health and wellbeing. Without even realising it, through negative comments, gossip or exclusion, we are made to feel inadequate. If you have started to recognise that some people in your life are draining your energy and happiness, it could be time to attract new and more positive relationships into your life. Don’t let others dull your sparkle When you're continually being criticised, it’s easy to start believing the negative comments. But it’s so important to remember who you are and all the great things about yourself. Unfortunately, we can’t always avoid negative people but by attracting positive relationships into our lives, we can outweigh the bad with the good. By reminding ourselves daily of our positive traits, we become less affected by comments aimed to put us down. Project your best qualities Do you eve...

For many students, summer can be one of the most exciting times of the year, but for others it can also be the most daunting. Waiting for exam results can seem like an eternity because we tend to believe that the rest of our life depends on our grades. But what you must always remember is that failing your exams doesn’t have to be the end of your dreams. With constant pressure from teachers, family members and society to gain qualifications, it’s understandable that there is a certain amount of fear connected to exams, whatever your age. Try not to panic If you don’t achieve the grades you were expecting in your exams, all is not lost so take some deep breaths and try not to panic. You won’t be the first or the last to fail your exams and there are always other options available. Talk about how you’re feeling If you have failed your exams, you'll probably experience lots of different emotions such as shame, anger, embarrassment and fear but remember there is nothing to feel emb...

Do you spend too much time worrying, planning or criticising yourself? It’s easy to become so wrapped up in our daily lives that negative thoughts take over our minds and leave little room for positivity. Negative thoughts can lead to negative emotions and this can also affect our physical wellbeing. Our bodies react to our emotions and this can create chemical imbalances resulting in stress, anxiety, fear and depression, which in turn can cause tiredness, headaches and stomach problems. Mindfulness is a form of meditation that can help us change our thoughts and think more positively. When we are kinder to ourselves and the world around us, we become more grateful and focus less on the negatives. Mindfulness exercises help us to refocus our minds and become more aware of what’s happening in the moment so that we can connect on a greater level with the world around us. Studies have shown that meditation can help with insomnia, high blood pressure, stress, pain, anxiety and depression, ...

Although it’s well known that our diet can greatly affect our physical health by strengthening our immune system and reducing the risk of diseases such as cancer, diabetes and heart disease, it’s equally as important for keeping our mental health, wellbeing and mood in good shape too. Studies have shown that a poor diet can increase our risk of depression and anxiety. The  Journal of Psychosomatic Medicine  looked at trials that were undertaken to discover the effects of dietary improvement on symptoms of depression and anxiety and found evidence that mood disorders and depression may be impacted by diet. Without a nutritious, balanced diet, the body is not only prone to disease, it can also lead to fatigue, lethargy and low mood. What we eat can also determine our weight and if we find ourselves either underweight or overweight, this can in turn affect our self-worth, confidence and social interactions - thus increasing our chances of becoming anxious or depress...

When we lead hectic lives and feel the need to live up to the increasing demands of society, it can be easy to neglect our mental wellbeing. Daily pressures and responsibilities can be a major cause for stress, anxiety and depression - but what can we do to step off the metaphorical hamster wheel, re-evaluate and put ourselves first? We should try and listen to what our inner voice is telling us and recognise the signs that our spirit and mind is longing for enrichment. Often, we put ourselves last and forget that we too need care and attention. The effects of creativity Research suggests that creative activities not only improve brain function, but they can reduce anxiety, boost our mood, slow our heart rate and, ultimately, make us feel happier too. When we immerse ourselves in creative exercises, the feel-good chemical, dopamine, is released into the brain, which can greatly improve our sense of wellbeing. Back in 2001, researcher Eric Jensen wrote a book called “Arts with Bra...

It’s almost inevitable in long-term relationships that the elusive spark you once had will start to flicker at some point. That initial excitement, feeling of butterflies and insatiable passion you felt in the beginning will begin to fade, but that doesn’t necessarily have to be the case. In order to keep the spark alive in your relationship, it takes a conscious effort from both sides. The pressures of work, money and children can all be contributing factors and we may have fallen into familiar habits that can lead to a lack of romance and intimacy in a relationship. The good news is, there are many ways we can re-ignite that spark and fall in love all over again. And what better day than National Kissing Day  to explore them. Communication is key Talking with your partner on a regular basis creates a strong bond and emotional connection. It’s important to express our thoughts and feelings to break down barriers and prevent any resentment from building up over time. Commu...

While the mental health problems experienced by mothers tend to be widely recognised and documented, in comparison, little attention has been shown to new fathers. However, since a recent 'radical initiative' introduced at the end of 2018 by NHS England, men are now being offered support with their mental health if their partners are struggling with their own wellbeing. When it comes to young fathers, research has shown that they are sometimes more prone to issues with their mental health than older fathers, They are also exposed to negative assumptions and judgements, which can also exist around the idea of the 'young father' with depictions of them in the media as absent or irresponsible. In fact only 10% of non-resident fathers will lose contact with their children over time. The stress and anxieties that come with being a new parent are not gender specific and it has been estimated that 25% of new fathers will experience depression in the first year. This is not...

In order to look after your baby well, it's important to look after yourself too. If you feel that you're struggling with parenthood or feeling depressed, this becomes even more important as depression in fathers can negatively impact on your baby and your partner too. Here are some things you can do yourself to help alleviate the symptoms of post-natal depression in dads: Talk to your partner, friends and family Try to speak to the people closest to you and let them know how you are feeling and what they can do to support you. Don't try to be 'superdad' Accept offers of help from others and ask your loved ones if they can help look after the baby and do tasks such as housework, cooking and shopping. Make time for yourself Try to make time for activities that you find relaxing and enjoyable, such as going for a walk, listening to music or reading a book. Rest when you can Although it can be difficult when you're looking after a baby, try to sleep...

Losing a close family member or friend can be extremely upsetting and can stir a wealth of emotions that you may find difficult to deal with. There are, however, many strategies and supports available for coping with grief and loss that can help you to understand your emotions and make sense of your feelings. Understanding your emotions Although every one of us is different and we may deal with loss in different ways, there are lots of common signs and various stages of grief that most of us will experience. One of the first emotions we might experience when we lose someone close to us is shock, even if we were expecting the inevitable. Other emotions such as feeling overwhelmed, anger, confusion, loneliness, sadness, relief and guilt can all play a significant part in the grieving process. You might also feel fearful of the future, afraid of how you will cope without your loved one. Remember that these kinds of feelings are normal and will diminish with time, and it’s okay to ...

As parents, we have a duty to our children not only to keep them healthy physically, but also mentally. With the rise of social media platforms and online activity, peer pressure and the stresses of school, there is more pressure than ever to ensure our kids are mentally prepared to deal with life’s challenges. This article by the British Psychological Society shares some sobering statistics about the extent of mental health difficulties experienced by children and young people today. Share your experience In order to guide our children the best we can, firstly we need to look after our own mental health so we can set a good example and lay down positive pathways for them to follow. As adults, we have experience on our side and, no doubt, we will have faced many challenges and stressful situations. It’s important to share our experiences with our children so they understand that even though it’s part of life to struggle sometimes, how we deal with difficult situations is what ...

In an age where media has a firm grip on society via the internet, glossy magazines, newspapers and reality TV shows, it’s no surprise we compare ourselves to others and want to be as beautiful, glamorous, successful or body perfect. But what we so often fail to recognise is that many of the images we see in the media aren’t real. Images of celebrities, models or public figures are enhanced and smoothed out to make them appear more attractive. Take off the make-up, remove the filters and forget the airbrushing and you’ll find many of them are just like the rest of us: imperfect humans. How to identify your inner critic In order to silence our critical thoughts we must firstly become aware of them. Listen to your thoughts and be aware of what they’re saying. Is there any truth in it? Are they things that we can fix? These nagging voices can instil a sense of fear in us or make us believe that we’re not good enough. Maybe we’re afraid we’ll be judged on our appearance, fearful tha...

Sitting exams at any age can be an extremely daunting time, especially for those who aren’t very academic. People often feel their whole future depends on their exam results, not to mention having to live up to other peoples’ expectations. Exam stress – as this  article from  The Psychologist  demonstrates – is nothing new. For some people, it seems that everything comes naturally and they can remember facts and information with very little effort. We forget that every one of us is different and we all learn at different speeds and in different ways. While one person might have a spatial (visual) or auditory (aural) learning style, others might prefer to learn kinaesthetically (practically, hands on) or linguistically (verbally). It’s OK to be different and comparing ourselves to others only adds to the pressure we feel. Plan and schedule Revision is much easier if you prepare a schedule in advance. As well as putting things into perspective, it can be quite fun...

Over the last couple of decades, the growing world of electronic media has impacted greatly on the lives and social activities of families. Scenes of people huddled around a table all looking at their screens, rather than interacting have become a common sight. While parents sit scrolling through Facebook - with one eye on the TV - the children shut themselves in their bedrooms so nothing can interrupt their YouTube browsing or computer gaming. These are sad scenes and yet many of us are growing to accept this as the norm. The outside world has become neglected. Countless studies have shown the negative impacts digital media can have on both our physical and mental health, not to mention our relationships. Isn’t it about time we ditched the digital and got back to nature? Although these habits may seem hard to break, there are lots of ways we can encourage each other to revert back to the 'real world' and start venturing outdoors. There are lots of ideas for getting the...

For many years, scientists have been researching the effects of owning a pet and how it can impact on mental health. It has been well documented that pets can help with depression, bi-polar disorder, post-traumatic stress and schizophrenia. But even without the countless studies that have been undertaken, most pet owners would agree that caring for an animal has lots of obvious benefits. This month is National Pet Month, so we decided to take a look at the ways pets can improve our mental health. Pets and depression Owning a pet is one of the greatest distractions from our everyday problems. Depression can lead to lethargy, low self-esteem and feelings of hopelessness – all of which owning a pet can help to alleviate. All pets offer a non-judgemental ear and some animals are extremely sensitive to our moods. Just by our tone of voice or body language, they can understand when to give us attention or when to leave us alone. Having a pet allows us the opportunity to open up, knowing ...