First Psychology blog

Owing to the demanding nature of modern life, families often face numerous pressures that can take a toll on the mental wellbeing of family members. Balancing work, parenting, finances and other commitments can sometimes create an environment of stress and tension. But by promoting open communication, spending quality time together, sharing responsibilities, setting realistic expectations and focusing on self-care, we can provide a supportive environment within our family where we can thrive. With the right strategies in place, we can begin to relieve family pressures. Open communication One of the most effective ways of alleviating family pressures is by establishing and encouraging open communication at home. Sharing thoughts, concerns and emotions can create a supportive environment where our family members are more likely to empathise and provide assistance when needed. According to a study conducted by the American Psychological Association , families that engage in frequent and q...

Going to university or college can be exciting and fun - with new people, a new course and often a new location with a new place to live. That's a lot of new things and because of the large amount of change, going away to study can also bring about feelings of anxiety and stress.  Indeed a study carried out during the covid pandemic found that students were more likely than the general population to report higher levels of anxiety and lower levels of happiness.  Some reasons why students struggle Students are often away from home and therefore away from their emotional support network of family and friends. They may be required to work in a way they are not used to with more autonomy and greater pressure to meet deadlines and achieve good results. Add to this the financial worries that many students have and you can see why students may struggle with their mental health. Seeking help - some issues Universities and colleges often have a wellbeing service and this can be a great...

Laughter is a universal language that has the power to bring people together, to ease tension and to heal. When we laugh, we experience a release of tension, an uplifted mood and a carefree moment that allows us to momentarily forget our worries. It is no wonder that laughter has long been recognised for its immense impact on our mental wellbeing. The science behind laughter Laughter triggers the release of endorphins in our brain, which are known as 'feel-good' hormones. These endorphins promote a sense of happiness and contentment, reducing stress levels and enhancing our overall wellbeing. Not only does laughter stimulate the brain's reward system, but it also releases tension, stimulates blood circulation and boosts our immune system. A study published by the National Library of Medicine  states that “Laughter has been shown to exert stress-reducing effects by suppressing the bioactivities of epinephrine, cortisol, and 3,4-dihydrophenylacetic acid (a major dopamine cata...

In today's fast-paced and interconnected world, social anxiety has become increasingly prevalent. People with social anxiety experience intense fear and discomfort in social situations, making everyday interactions a significant challenge. Social anxiety can be crippling, affecting various aspects of our lives. Thankfully, there are numerous strategies that we can employ to cope effectively and improve our overall wellbeing. By incorporating mindfulness practices, challenging negative thoughts, engaging in gradual exposure, adopting a healthy lifestyle or seeking professional support, we can manage social anxiety symptoms and lead a more fulfilling life. 1. Practise mindfulness Mindfulness techniques have proven effective in managing social anxiety. Mindfulness involves redirecting one's attention to the present moment, allowing us to observe our thoughts and feelings without judgment. By cultivating mindfulness, we can gain insight into our anxiety triggers and learn to res...

Regret is a complex emotion that we all experience at some point in our lives. It arises when we feel remorse or sorrow over past actions or decisions. However, dwelling on regret can hinder our ability to move forward and our overall sense of wellbeing and personal growth.  The paralysing effect of regret The Guardian spoke to cognitive behaviour therapist, Windy Dryden, who says that “when we are trapped in this cycle of regret, characterised by rigidity and inflexibility, we only seem able to blame ourselves for what has happened, rather than seeing our behaviour in a wider context and understanding why we took the path we did based on the information we had at the time. Under these conditions, regret will become toxic.” The weight of the past Regret has the power to hold us captive in the past. When we become consumed by thoughts of what could have been, we lose sight of the present moment and our potential for progress. Constantly replaying past mistakes or choices prevents u...

Imagine yourself sat beside a log-burning fire on a cold night, cuddling your dog, wearing your favourite pair of fluffy socks, and wrapped in a blanket, while drinking a warm beverage. This image captures what is implied by the Danish concept of 'Hygge'. What is Hygge? Hygge is a defining characteristic of Danish culture, developed to combat the difficult feelings and decline of wellbeing commonly experienced through the long, dark winter months. Pronounced as “h-oo-g-a,” this Danish concept, when translated reads as 'coziness' and is defined as the coziness that facilitates a person to feel comfortable, content and promotes good wellbeing. The framework of hygge requires allocating time away from your fast-paced life to be in a positive, present environment which encourages relaxation and the enjoyment of more peaceful pleasures in life. The essential components of this framework are togetherness, presence, relaxation, comfort, and indulgence. The details of where, wh...

As the clocks in the UK go back this weekend, we're taking a look at Seasonal Affective Disorder (SAD) and why the reduced light matters to our mental health.  Seasonal Affective Disorder Seasonal Affective Disorder (SAD) is a type of depression that people experience in relation to a specific season and time of the year. SAD is not a standalone condition: the DSM-5, the manual of mental disorders, classifies it as a specifier for major depressive disorder (MDD). In fact, the symptoms of SAD are similar to those of Major Depressive Disorder, such as feelings of sadness, hopelessness, guilt, worthlessness, loss of interest, changes in appetite and weight. SAD is most commonly experienced during the winter months, as shorter days and a reduced amount of sunlight hours are thought to be associated with changes in brain chemicals, leading to the experience of depressive symptoms. For example, the production of vitamin D, which is crucial for mental wellbeing, requires exposure to UV l...

As we journey through life, one thing remains constant: the inevitability of ageing. Yet, in a society that glorifies youth and perpetuates the idea of eternal youthfulness, it can be challenging to embrace the ageing process. Growing older comes with both mental and physical issues and our health can be affected by many factors. In a study published on Frontiers it states that “multiple social, psychological and biological factors are determinant of mental health, as well as life stressors. Among these, the lack of independence, limited mobility, chronic diseases, pain, frailty or other mental and physical problems, require long-term care.” However, with the right mindset, a shift in perspective and a healthy lifestyle we can slow down the ageing process and maintain optimal wellbeing. Ways to embrace the ageing process 1. Acceptance The first step towards embracing the ageing process is acceptance. Ageing is a natural part of life, and it offers us a multitude of experiences and ...

In an era of technology and smartphones, we are experiencing a growing disconnection from our natural surroundings. In fact, we frequently overlook our profound relationship with nature, and the benefits of nurturing that connection. A growing body of research is investigating the positive effects that interacting with nature can have on our overall wellbeing. How does nature impact us? There are various ways in which nature can have positive effects on our overall health. This is based on the notion that humans are a component of the natural ecosystem, and as such they are interconnected with it and affected by it. For example, it was demonstrated that even just the sight of a natural environment from a hospital window can help facilitate a faster recovery. Similarly, nature sounds have been demonstrated to have a relaxing effect and to help with recovery from stress. One theory proposes that as natural environments are less perceptually demanding than urban scenes, they require less ...

Relationships with parents or caregivers can be complex and families come in many different shapes and sizes. The idea of a traditional, nuclear family is no longer relevant in today’s society. However you were raised and whoever provided care for you is still integral to your future and personal identity so it’s important to understand your relationship and how it can be improved. Firstly, you might want to ask yourself the following questions to gain clarity on whether you have a healthy or unhealthy relationship and if it needs to improve: Can you talk openly with your parents without fear of judgement? Do you feel that your parents are controlling? Do you feel loved? As we become adults, our relationships with our parents can change, possibly because they don’t have as much control as they once did, and sometimes this can put a strain on our bond. The importance of a healthy relationship The relationships we have with our parents are some of the most important and influential that ...

Throughout your lifetime it’s likely you will be taken by surprise on several occasions and while sometimes surprises are good, other times they can be upsetting and traumatic. When we’re taken off guard by a sudden event, we can go into shock, and this can have major effects on both our body and mind. Some types of shock might be less alarming than others, for example, a sudden noise might frighten you or someone might bump into you on the street. But it’s the more concerning kinds of shock that can really send your head into a spin, such as an unexpected death of someone close to you or a serious accident. How does shock affect us? Negative types of shock that stem from traumatic situations can cause many different physical and emotional responses and you might experience some of the following effects: Increased heart rate Rapid breathing Anxiety Sense of fear Nausea Stomach problems Tight chest Stress According to Psychology Today , “The hallmark symptom of shock is feeling a surge ...