First Psychology blog

Life is full of ups and downs, and building resilience is crucial to navigating its challenges. Resilience is the ability to bounce back from adversity, adapt to change and keep going in the face of hardship. It's not just about avoiding stress but learning how to cope with it in a healthy way. According to a study published by Vanderbilt University Medical Center , characteristics required for building resilience are split into three themes, including attitude, resilience skill development and a healthy lifestyle. Understanding resilience Resilience isn't a trait people are born with; it can be developed through thoughts, behaviours, and actions. It's about creating a toolkit of strategies that help you manage stress and recover from setbacks. Resilient individuals tend to have a positive outlook, strong problem-solving skills and the ability to maintain perspective in difficult situations. 1. Keep a positive mindset A positive mindset is the foundation of resilience. It i...

Have you ever wondered why spending money can feel like a quick fix when you’re feeling down? Whether it’s treating yourself to a new outfit or booking a spontaneous holiday, spending can provide a temporary emotional lift. But behind this brief satisfaction often lies a deeper connection between money, spending habits, and mental health – something that becomes even more apparent during the festive season. The connection between money, spending, and mental health Many people use money as a way to gain control when life feels overwhelming. Whether it’s buying things to gain approval, "keep up appearances," or escape uncomfortable emotions, spending often serves as a temporary mood booster. Yet, these purchases can lead to a cycle of overspending and feelings of inadequacy when the initial emotional lift fades. Social media and advertising only add to this problem, making us believe that owning certain items will make us happier or more successful. But the sense of fulfilment ...

Winter can be a challenging time for mental wellbeing due to shorter days, colder weather, and less sunlight. However, meal prepping with a focus on nutritious and comforting foods can significantly boost your mood and overall mental health. Research from the American Psychological Association suggests that dietary patterns can influence mental health outcomes. One study found that participants who improved their diet by eating less junk food and more nutrient-rich foods, such as fruits, vegetables and fish, experienced significant improvements in their depression symptoms. Meal prep ideas to help you stay mentally and physically healthy during the winter months: 1. Warm and nourishing breakfasts Starting your day with a warm, nutritious breakfast can set a positive tone for the rest of the day. Consider preparing: Overnight oats: mix oats with milk or a dairy-free alternative, chia seeds, and a touch of honey. Add fruits like berries or bananas and let it sit in the fridge overnight....

Embracing the changing seasons is a powerful way to enhance our wellbeing. Each season brings its own unique energy, challenges, and opportunities for growth. By aligning ourselves with these natural rhythms, we can cultivate a deeper sense of balance, mindfulness, and joy in our lives. Here’s how you can embrace each season and harness its benefits for your wellbeing. Spring: renewal and growth As nature awakens from its winter slumber, we can embrace this season of new beginnings. The longer days and warmer weather invite us to spend more time outdoors, reconnecting with nature and soaking up the rejuvenating energy of the sun. Tips for embracing spring Get active outdoors. Take advantage of the mild weather to engage in outdoor activities like hiking, cycling, or gardening. Physical activity in nature boosts mood and energy levels. Spring cleaning. Use this time to declutter your living space. A clean, organised environment can reduce stress and create a sense of calm. Set new goals...

With the constant pressures to meet deadlines, juggle responsibilities and navigate through life’s challenges, stress and anxiety have become a common part of our daily lives, leaving us feeling overwhelmed and drained. It is during these times that we often overlook one of the simplest and most effective tools for boosting our wellbeing - laughter therapy. What is Laughter Therapy? Laughter therapy, also known as humour therapy, uses laughter to promote our overall health and wellness. It is based on the idea that laughter has the power to heal not just emotionally, but also physically and mentally. This natural, powerful tool has been used for centuries in various cultures around the world and recent scientific research has only served to confirm what our ancestors instinctively knew - that laughter is indeed the best medicine. A study undertaken by the National Library of Medicine found that “Decreasing stress-making hormones found in the blood, laughter can mitigate the effects of...

When navigating the stress and challenges of day-to-day life, it’s important to carve out a space that is solely dedicated to your own peace of mind, relaxation, and rejuvenation. Often referred to as a personal sanctuary, this is a place where you can retreat to, unwind, and reconnect with yourself. Creating a personal sanctuary is not just about decorating a room in your house, it's about making an environment that promotes your wellbeing, both physically and mentally.  What is a personal sanctuary? The concept of a personal sanctuary dates back centuries, rooted in the idea of sacred spaces and retreats for meditation and introspection. In everyday life, whether at home or at work, where we are constantly bombarded with distractions and demands, having a personal sanctuary is so important for our wellbeing. This is a place where you can escape the chaos of the outside world and focus on self-care and self-reflection. Tips for creating your personal sanctuary 1. When it comes ...

Just as we prioritise our physical health through exercise and nutrition, it is equally important to pay attention to our mental health to achieve overall wellbeing. Mental hygiene encompasses various practices and habits that help us maintain a healthy state of mind and emotional balance. Reasons why we should prioritise our mental hygiene At the core of mental hygiene lies the recognition that our minds require the same care and attention as our bodies. Neglecting our mental wellbeing can lead to a range of negative issues, including decreased productivity, impaired relationships and even physical health problems. By looking after our mind, we can enhance our overall quality of life and strengthen our resilience in facing life's challenges.  Emotional wellbeing – One of the primary benefits of prioritising mental hygiene is the promotion of emotional wellbeing. Just as we maintain personal hygiene to keep our bodies clean and healthy, engaging in activities that nurture our ment...

Volunteering is a powerful force that not only benefits the recipients but also enriches the lives of the volunteers themselves. The act of giving back to the community through volunteer work has been proven to have many benefits on our overall wellbeing.  According to a study published by BMJ Open : “A person involved in volunteering will have more resources, a larger social network, more power and more prestige, and this in turn leads to better physical and mental health. It has been found that the positive effect of volunteering on physical and mental health is due to the personal sense of accomplishment that an individual gains from his or her volunteering activities. Volunteering may also provide a sense of purpose, particularly for those people who have lost their earnings, because regular volunteering helps maintain social networks, which are especially important for older people who are often socially isolated.” How giving back can improve our mental wellbeing 1. Better ...

Embracing change through understanding and empathy In today's fast-paced and often stressful world, the importance of mental health is more significant than ever before. Despite the progress made in raising awareness about mental health issues, there is still a pervasive stigma that surrounds the topic, causing many individuals to suffer in silence and without seeking the support they need. This stigma can have profound negative effects on those living with mental health conditions, as well as hinder progress in promoting overall wellbeing. By breaking down the barriers and misconceptions related to mental health, we can create a more empathetic and understanding society that supports mental wellbeing. Why there is stigma around mental health? Lack of knowledge - One of the primary reasons for the stigma surrounding mental health is a lack of understanding and knowledge. Mental health issues are complex and often invisible, making it difficult for individuals to empathise with tho...

With our fast-paced lives, there's a tendency to focus on chasing our goals while typically being more critical than kind to ourselves. More often than not, we struggle to establish clear boundaries between a work-life balance, and this may result in burnout or a decline in mental health and wellbeing. It also means we may miss out on fully appreciating the small moments of happiness and success in life. That is where positive psychology comes in! Positive psychology is an evidence-based movement that is founded on the study of understanding how to achieve 'optimal human functioning' – the best possible state that facilitates the greatest opportunity to thrive. The aim of positive psychology is to enhance your individual personal potential and improve wellbeing by promoting the positive elements of life. The benefits of positive psychology  It creates an optimistic outlook and attitude to life.  It improves self-esteem.  It helps develop resilience towards adversity....

What is remorse? Remorse is a complex and powerful emotion often experienced when we regret or feel guilt over past actions or decisions. The impact of remorse on mental wellbeing can be significant, affecting various aspects of our life including our emotional state, relationships, and overall quality of life. A research journal published by the American Psychological Association suggests that “action-related regrets, although painful, spur people to learn from their mistakes and move on. But regret related to the inaction path – the things undone, the opportunities lost – is harder to fix. This kind of regret is more likely to lead to depression, anxiety, a sense of ‘stuckness’ and a feeling of longing over not knowing what could have been .” The effects of remorse Negative thoughts and emotions One of the primary ways in which remorse impacts our mental wellbeing is through its effects on emotional health. Feelings of guilt and regret can lead to increased levels of stress, anxiety...

Creative journaling is a powerful tool that can have a positive impact on our overall wellbeing. By combining the benefits of journaling with creative expression, we can explore and understand our emotions, thoughts and experiences in a more profound and meaningful way. This creative practice not only enhances our self-awareness but also helps us to tap into our emotions and express them in healthier and constructive ways. Benefits of creative journaling 1. One of the key benefits of creative journaling is that it allows us to engage in self-reflection and introspection. By writing about our thoughts, feelings and experiences, we can gain insights into our subconscious world, understand our emotions better and identify patterns and triggers that may be influencing our mental and emotional wellbeing. This process of self-reflection can lead to greater self-awareness, self-acceptance and personal growth. 2. Creative journaling also provides a safe space where we can express and pro...

Secrets have a unique way of weighing us down, both emotionally and mentally. Keeping secrets can contribute to feelings of guilt, shame, anxiety and isolation, which can adversely impact our psychological health. Therefore, by unpacking the significance of sharing secrets, we can pave the way for increased self-acceptance, connection with others and ultimately achieve a healthier state of mind. The burden of secrets Keeping secrets can have a profound impact on our mental health. The weight carried within can lead to increased stress, self-doubt and a constant state of anxiety. Research has shown that harbouring secrets can lead to a range of negative emotions, including guilt, shame and fear. These emotions often intensify over time, imposing a significant toll on our overall wellbeing. Self-acceptance Releasing secrets can be empowering and liberating. Sharing our deepest and most private thoughts and experiences with a trusted confidant can lead to increased self-acceptance and s...

Tough conversations are part of daily life. They may include conflict with loved ones to debates with colleagues. While these conversations may be challenging, they offer an opportunity for growth and deeper understanding. However, navigating tough conversations can be emotionally draining and can negatively impact our mental wellbeing. The good news is that there are a number of strategies you can use to help approach difficult conversations with empathy and openness while remaining kind to yourself.  Use empathy as a foundation Empathy is crucial when engaging in tough conversations. It allows us to understand and relate to the emotions and perspectives of others. Before entering into any difficult discussion, it’s essential to think about how things may be from the other person's perspective. This helps us gain insight into their thoughts and feelings, allowing for a more constructive and compassionate conversation. A study released by Ohio State University says: “Focusing on b...

Exams can come with a lot of pressure which can make us feel extremely stressed. Stress is your body’s natural response to pressure and can help you focus and feel motivated to get things done but it can also feel hard to manage at times. Remember to look after your health and wellbeing during exam time and don’t forget that you're not alone. Everything you’re feeling is completely normal and plenty of others are going through the exact same thing.  Various studies of exam stress have shown that exam periods and exam situations are stressful for students. The results from the Natwest Student Living Index 2019 stated that 45% of students admitted they are feeling stressed by their course. Another poll from the same year that included 37,500 students at 140 universities across England, Wales, and Scotland suggests that rates of psychological distress and illness are on the rise in universities, with “alarmingly high” levels of anxiety, loneliness, substance misuse and thoughts of sel...