tag:blogger.com,1999:blog-89612332658086579782024-03-18T03:00:23.134+00:00First Psychology blogWelcome to the blog of First psychology Scotland. Please feel free to post comments on all our posts. We would love to hear what you think.First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.comBlogger463125tag:blogger.com,1999:blog-8961233265808657978.post-67427407661436396332024-03-14T16:30:00.001+00:002024-03-14T16:30:00.131+00:00Looking After Your Wellbeing During Exams<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7VNCNj3agzuU-FnLYpKqETYJiH4QNbXKw_Sfns134jPEZ1aXdwL5l1-e1RdEGWaFPlWp02_dfpdD-9qebWhuN7RiHM4h8KJf_4xpN4FD0uzflz39pn09CzEfCI4ik_GPLdyYcAPb8k6Nwmsc2-VfLhQwgaeom9YjSbCAq3wdOUgFhLOWuMafYDCsKLvbF/s900/student-exams.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="600" data-original-width="900" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7VNCNj3agzuU-FnLYpKqETYJiH4QNbXKw_Sfns134jPEZ1aXdwL5l1-e1RdEGWaFPlWp02_dfpdD-9qebWhuN7RiHM4h8KJf_4xpN4FD0uzflz39pn09CzEfCI4ik_GPLdyYcAPb8k6Nwmsc2-VfLhQwgaeom9YjSbCAq3wdOUgFhLOWuMafYDCsKLvbF/s320/student-exams.jpg" width="320" /></a></div>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. <br /><br />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 self-harm.<br /><br />The exam period is only a small proportion of the academic year. While it is important to study and do the best you can, it is also equally as important that you don’t push too hard. Burning yourself out won’t help with your exam performance and grades and can have a detrimental effect on your health as it is linked to anxiety, depression and a compromised immune system. Burnouts can also cause people to feel drained, fatigued, and unable to cope. In extreme cases, over long periods of time a burnout can increase the risk of heart attacks, type 2 diabetes as well as increasing cholesterol levels. Therefore, it is important to remember that you need to look after yourself mentally and physically. <br /><br /><h3 style="text-align: left;">Looking after yourself during exams</h3>Here are some tips and tricks on how to look after your wellbeing during the exam period.<br /><b><br />Make time for things you enjoy. </b>If you're associated with any clubs or societies, then it's important that you still attend these. Visiting friends and family during this time is also really beneficial. Both family and friends provide us with support and comfort. They have a positive impact on our self-esteem and wellbeing and can help us cope with stress better. Additionally, it is vital to remember that exams do not define your life. There needs to be a balance between working hard and enjoying yourself. <br /><br /><b>Talk to others about your feelings.</b> It's important to talk to others about how you feel, especially during times when stress levels are high. Speaking up about what you're feeling, whether good or bad, can help put your feelings into words, reducing stress levels and helping you feel close to people who care about you, whether that is friends, family, classmates, or strangers is completely up to you. <br /><br /><b>Study with others.</b> Having study groups with peers can help students to learn course material in a deeper, more concrete way while having a positive social aspect to it. Tutoring is also a positive reinforcement of class material and improves confidence when exam time comes around.<br /><br /><b>Engage in regular exercise. </b>Engaging in regular exercise increases your overall health and wellbeing, however, it also has been proven to affect how you manage your stress levels. Regular exercise reduces the amount of cortisol (the stress hormone) in your body and stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Additionally, participating in exercise means you are more likely to enjoy a good night’s sleep, which is crucial during exam time. It is recommended to have at least eight hours' sleep per night as it can affect academic performance. Having enough sleep can improve memory recall and concentration, which is essential during the exam period. <br /><br /><b>Stick to a routine. </b>Sticking to a routine during exam time and taking regular breaks while studying can enhance motivation levels by providing a structure to work within and making you feel in control. Routines can allow you to meet your goals and deadlines while building discipline and resilience. They can also allow time for regular planned breaks, which can increase productivity and focus while also allowing space for enjoyment and fun. <br /><br /><b>Do it your way. </b>Remember, everyone has their own way of studying, so find what works best for you. <br /><br /><br /><div><h3 style="text-align: left;">How to prepare before your exam</h3><ul style="text-align: left;"><li>Prepare all your stationery and essentials for the exam the night before. </li><li>Briefly review notes and study materials to refresh memory.</li><li>Drink plenty of water.</li><li>Make sure to eat a healthy breakfast.</li><li>If nerves a starting to get to you, practise some breathing exercises. </li><li>Take your time and don’t rush. Rushing leads to mistakes. </li></ul><br /><h3 style="text-align: left;">Looking after yourself after your exam/s</h3><ul style="text-align: left;"><li>Once your exam(s) have finished, try to resist the urge to compare your answers with others as this can act as a catalyst for anxiety. By doing this, you won’t know whose answer was correct. It is best to leave it until your results come back. </li><li>Another important tip is to leave all your stress in the exam hall and focus on your next steps. </li><li>Lastly, reward yourself with a treat. This might be a chat with a friend, an item of clothing, a long walk in the countryside, a new book, your favourite takeaway or something else. Choose what works for you. You deserve it!</li></ul></div><div><br /><h3 style="text-align: left;">Further information</h3><div><ul style="text-align: left;"><li>For more on dealing with exam stress, <a href="https://www.firstpsychology.co.uk/news-detail.php?ID=115">watch the recording of our webinar 'Supporting Young People During Exam Season' here ></a></li><li>If you're struggling to study, <a href="https://www.firstpsychology.co.uk/files/procrastination-workbook.pdf">download our free workbook 'Understanding and Beating Procrastination' ></a></li></ul></div><div><br /></div><div><b>References</b></div><p class="MsoNormal" style="line-height: 15.693333625793457px;"><o:p></o:p></p><p class="MsoNormal" style="line-height: 15.693333625793457px;"></p><ul style="text-align: left;"><li><a href="https://www.theguardian.com/education/2019/mar/05/levels-of-distress-and-illness-among-students-in-uk-alarmingly-high" style="color: #954f72; font-size: 11pt;">Levels of distress and illness among students in UK 'alarmingly high' | Universities | The Guardian</a></li><li><a href="https://www.topuniversities.com/student-info/university-news/nearly-half-students-are-stressed-uk-universities#:~:text=The%20results%20of%20the%20Natwest%20Student%20Living%20Index,%2845%20percent%29%20are%20feeling%20stressed%20by%20their%20course." style="color: #954f72; font-size: 11pt;">Nearly Half of Students are Stressed at UK Universities | Top Universities</a></li><li><a href="https://blogs.york.ac.uk/student-voices/2021/12/20/10-tips-to-look-after-your-wellbeing-during-exam-season/" style="color: #954f72; font-size: 11pt;">https://blogs.york.ac.uk/student-voices/2021/12/20/10-tips-to-look-after-your-wellbeing-during-exam-season/</a></li><li><a href="https://www.youngminds.org.uk/young-person/blog/how-to-look-after-your-mental-health-during-revision-and-exams/" style="color: #954f72; font-size: 11pt;">https://www.youngminds.org.uk/young-person/blog/how-to-look-after-your-mental-health-during-revision-and-exams/</a></li><li><a href="https://www.qmul.ac.uk/maths/news-and-events/news-/items/how-to-look-after-your-mental-health-during-the-exam-period.html" style="font-size: 11pt;">https://www.qmul.ac.uk/maths/news-and-events/news-/items/how-to-look-after-your-mental-health-during-the-exam-period.html</a></li></ul><p></p><p class="MsoNormal" style="line-height: 15.693333625793457px;"><o:p></o:p></p><p class="MsoNormal" style="line-height: 15.693333625793457px;"><o:p></o:p></p><p class="MsoNormal" style="line-height: 15.693333625793457px;"><o:p></o:p></p> <br /><br /></div><div><br /><br /> <style class="WebKit-mso-list-quirks-style">
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</style></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-46554896248869233902024-03-14T14:30:00.001+00:002024-03-14T14:30:00.136+00:00How to Build a Community as an Overseas Student<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4tq5C7QepH7fx2kPc4IDc257bhMf23t9Fuphkw4TaYB71ZXkouQM3Mr6JsseKzdtww0imRuHOUapQpKN6rl3wnAFAPybqG-Aquu6gQiOnmsfOss8yT58LBAdLJY9f4pThiWZ8qx0_wo6Sx9rGt9CMRtCZlZI6LBGLR-GsPCjxVdF_R0FJxr8hBjaxvyjE/s900/international-student.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="600" data-original-width="900" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4tq5C7QepH7fx2kPc4IDc257bhMf23t9Fuphkw4TaYB71ZXkouQM3Mr6JsseKzdtww0imRuHOUapQpKN6rl3wnAFAPybqG-Aquu6gQiOnmsfOss8yT58LBAdLJY9f4pThiWZ8qx0_wo6Sx9rGt9CMRtCZlZI6LBGLR-GsPCjxVdF_R0FJxr8hBjaxvyjE/s320/international-student.jpg" width="320" /></a></div>It can be very stressful for students moving abroad for university as for many it means leaving their family and friends behind and being confronted with a largely new and unknown setting. <div><br /></div><div>Adjusting to the new environment and potential cultural differences can make it difficult for students to build social networks and, as a result, many international students may experience periods of loneliness during their time overseas. With everything so new, foreign, and sometimes scary, making friends and settling in abroad can be challenging. <br /><br /><b>"International students have several risk factors for loneliness, including being away from loved ones, novelty (finding yourself in a new situation), not having a network in the new place yet, and feeling different (not fitting in) because of not understanding social codes and norms."</b><br /><div style="text-align: right;"><i>Luzia Heu, Assistant Professor of Interdisciplinary Social Sciences, who conducts research on loneliness across different cultures. </i></div><br /><h3 style="text-align: left;">Ways to combat loneliness</h3></div><div><b>Join clubs and societies:</b> As a new student, take advantage of the first few weeks at university when everyone is trying to make friends. Take yourself along to the fresher’s events to mix with other students and join as many clubs and societies as you can. There are numerous clubs that will be suited to everyone at university, and it is one of the easiest ways to get to know your peers and make new friends. Some universities also have social media sites and online communities that you can reach out to people through.</div><div><br />Joining clubs and societies allows you to be around lots of new people in a non-classroom setting where socialising is common. It is also highly possible that the other students are there for the same reason you are – to make friends. Best of all, you would already have something in common with the people in your group allowing you to get to know them by bonding over shared interests. An important reminder is that you should not feel pressured to attend your club(s) every week, especially as the semester progresses and workload increases.<br /><br /><b>Join cultural communities:</b> Joining cultural communities can also be fun as you will meet a range of new people, learn about diverse cultures, and share different perspectives. It also gives you an opportunity to meet people from the same culture as you and could even help with feelings of homesickness. </div><div><br />There are other benefits to joining clubs that don’t revolve around only meeting friends, for example, if you enjoy films and the cinema, joining a group that watches and discusses films each week is a great way to meet people and improve one’s language skills. As well as this, you could still benefit by finding a new passion or interest you didn’t know you had.<br /><br /><b>Participate in class tutorials: </b>Class tutorials are another good way to start conversations and work on different projects. They are an opportunity to share your thoughts and to have conversations around different issues. In addition, tutorials can highlight who agrees and disagrees with the points you’re making and by doing this it can form bonds if you notice someone shares the same views as you. It also gives you an opportunity to get your classmates numbers or social media to chat about the class material alongside other things. Inviting people in your class to meet up to study together or work on projects can be a good way of making friends while also focusing on class work. </div><div><br /><b>Consider shared accommodation: </b>Applying to live in shared accommodation at university is a great way to make new friends as you can socialise with the people you live with. Living with strangers can be daunting but by putting yourself out there and engaging with others either by sparking up conversations in your common areas, or keeping your door open allowing others to come up to you, will help you to make a friend along the way.<br /><br /><b>Share meals: </b>If you live in shared accommodation, consider suggesting a dinner party or having dinner together. People naturally congregate over food and experiencing new meals acts as a good conversation topic. It is also a good idea to even just have chilled nights with your new flat mates such as playing games and ordering a takeaway. <br /><br /><b>Mix with others in your student accommodation: </b>It is very common for university dorms to have parties which gives you more opportunities to interact and socialise with new people. The biggest tip when staying in university accommodation is to not be confined to your room all the time where interaction with others will be minimal. Try not to rely solely on people coming up to you, so make sure you’re proactive about making friends. Some ideas include walking up to people in classes, hallways or even the dorms where you are staying. There are opportunities everywhere to make small talk. The chances are that you won’t be the only one who has moved away from home and are trying to make friends, there will be plenty others in a new country the same as you. While not all students will have travelled thousands of miles for their studies, most will have left home for the first time and will be keen to see a friendly face.<br /><br /><b>Find a part-time job: </b>Finding a part time job can also be beneficial in trying to make friends. Working with colleagues provides the space to start up conversations, which can be helpful for making friends. Having a job can also lead to staff members catching a drink together after a hard shift or even doing activities together on their days off.<br /><br /><br />Hopefully making a handful of friends is all you need to do for your network to start expanding naturally as you begin to meet their friends who could end up becoming your friends. <br /><br />The first few weeks or even months in a new country can be very overwhelming and making friends won’t happen overnight, but it also won’t happen if you don’t put yourself out there and make it a priority. Just remember to be kind and always be yourself and everything should work out. One last tip is to make the most of your experience by saying yes to every invitation you are offered, and before you know it, you will be surrounded by people. <div><br /><p class="MsoNormal" style="line-height: 15.693333625793457px;">References</p><ul style="text-align: left;"><li><a href="https://activestudy.com.au/2023/03/22/how-to-make-friends-as-an-international-student/#:~:text=By%20attending%20events%2C%20joining%20clubs%2C%20volunteering%2C%20participating%20in,make%20the%20most%20of%20your%20study%20abroad%20experience">https://activestudy.com.au/2023/03/22/how-to-make-friends-as-an-international-student/#:~:text=By%20attending%20events%2C%20joining%20clubs%2C%20volunteering%2C%20participating%20in,make%20the%20most%20of%20your%20study%20abroad%20experience</a>.</li><li><a href="https://www.timeshighereducation.com/student/blogs/making-friends-international-student">https://www.timeshighereducation.com/student/blogs/making-friends-international-student</a></li><li><a href="https://www.conquerabroad.com/resources/preparation/make-friends-abroad">https://www.conquerabroad.com/resources/preparation/make-friends-abroad</a></li><li><a href="https://www.studyinternational.com/news/making-friends-university/">https://www.studyinternational.com/news/making-friends-university/</a></li></ul><br /> <br /><br />- <style class="WebKit-mso-list-quirks-style">
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</style></div></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-33199454579833126452024-03-14T11:30:00.023+00:002024-03-14T11:30:00.145+00:00Managing Anxiety As A Young Adult<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh19YmNXQQjHeJplX-GVDqFA3Z_KadtF_iipvEAqpnvybirz83GGtIVfi2ip1CgvtJPYyVMj97618kD_RuDX0ElrrQhQX4e8RwYYqH50ps_52fbZTCmTkbgPMQ3HYCpHpfjI5ulctFFLuu922DymBaTigtcJumtDN2cu9c67LeNMtaJYFL7N-zbu133yjxm/s900/student-anxiety.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="600" data-original-width="900" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh19YmNXQQjHeJplX-GVDqFA3Z_KadtF_iipvEAqpnvybirz83GGtIVfi2ip1CgvtJPYyVMj97618kD_RuDX0ElrrQhQX4e8RwYYqH50ps_52fbZTCmTkbgPMQ3HYCpHpfjI5ulctFFLuu922DymBaTigtcJumtDN2cu9c67LeNMtaJYFL7N-zbu133yjxm/s320/student-anxiety.jpg" width="320" /></a></div>Anxiety can have you feeling as if the world is crumbling at your feet, but remembering that it's a completely natural response and emotion may help you when you are experiencing these feelings. <br /><br />Firstly, learning about anxiety can help you to manage or even overcome it. Coming to terms with the fact that anxiety affects everyone differently can be the first step of managing it. <br /><br />In 2019, 301 million people were affected by an anxiety disorder and almost one- third of 16–24 year-olds in the UK (31%) reported some evidence of depression or anxiety in 2017-2018. This had increased by 26% from the previous year. It is important to remember that we all have different personal situations and life experiences, therefore, how anxiety affects us can vary significantly. <h3 style="text-align: left;">Common causes of anxiety in young adults</h3><div>The root of anxiety isn’t always psychological, it can be unique to you and your circumstances. Habits can spark or provoke anxiety, for example, not sleeping enough or too much alcohol consumption. Some individuals find certain situations more stressful and experience more challenges in life which can result in them being more anxious than others, for example someone having a health scare may develop health anxiety. Some other possible causes of anxiety include past or childhood experiences, current life situations, physical and mental health problems as well as drug consumption and medication use. This can relate to young people at college or university, dealing with exam pressure as well as newly graduated students who are searching for a job. Even though graduation is a happy occasion, once all that hard work and stress has paid off, it might leave you wondering what happens next. </div><div><br />After university, it can feel a lot like you are moving backwards as many students move back in with parents or pick up old jobs. However, these types of decisions can be sensible and temporary stepping stones to get you to where you want to be. <br /><br />The pressure to find a job, once graduated, can be overwhelming, especially when you feel there are no job opportunities popping up. It can feel even worse if you're applying for jobs but keep being rejected from them while others you know are being accepted to their dream companies and positions. All these things can cause feelings of fear and anxiety for what the future will bring. It’s important to remember not to give up. The next job application you send might be the one that ends up accepting you. Its also worth maybe getting in touch with the places that are rejecting you to work out where you might be going wrong.<br /><br />Additionally, being a young adult and still having no idea what you want to do for a career can be extremely daunting. </div><div><ul style="text-align: left;"><li>Remember to be patient and explore your options and accept that sometimes things can take a while to work through. </li><li>Try and work out what you enjoy in life and see what types of careers you could make out of that. </li><li>Talk to people and try gain as much work experience as you possibly can and remember that your next job may not be your forever job but instead the first step on your journey to getting there. </li></ul></div><div><br />The thought of moving out and paying rent for many young adults will be a major stressor. For those who are no longer at university, paying rent without the help of a student loan can be a worry. Even decisions about where and who to live with can cause a lot of anxiety for young people as this will be a big stepping stone in their life. The cost-of-living crisis can feel like a major weight on young people’s shoulders when eventually moving out for the first time. <br /><br />With time and persistence, you will get to where you want to be – it just might take a little longer than expected.<br /><br /><h3 style="text-align: left;">Some common symptoms of anxiety</h3></div><div>Anxiety can manifest itself in many ways, Some of the main symptoms of anxiety include shaking and sweating uncontrollably, having an irregular or fast heartbeat and worrying about the past or future. Some other indications that you are struggling with anxiety include stomach aches, pins and needles, shortness of breath, feeling tired, restless, or irritable as well as experiencing a dry mouth. <br /><br />Anxiety is frequently connected to sleeping problems. Excess worry and fear can make it harder to fall asleep, additionally, sleep deprivation can worsen anxiety which creates a negative cycle of anxiety and sleepless nights. It is recommended to get at least eight hours of sleep per night to significantly decrease cortisol levels and restore balance to the body. </div><div><b><a href="https://firstpsychology.blogspot.com/2024/03/the-importance-of-sleep-for-students.html">Click here to read a blog post explaining the importance of sleep for students</a> ></b><br /><br /><h3 style="text-align: left;">Some tips to try and manage your anxiety include:</h3><ol style="text-align: left;"><li>Set yourself small targets that you can easily achieve and focusing on them one at a time. </li><li>Focus your time and energy into helping yourself feel better. Focus on the things you CAN change. Focusing on the things you CAN'T change can create negative thoughts.</li><li>Don't avoid situations that make you anxious as this won't help. Instead, try slowly building up time spent in anxiety-provoking situations to gradually reduce anxiety. </li><li>Participate in regular exercise as this can reduce stress. Try going for a short bike ride or walk with a friend. </li><li>Experiment with breathing techniques such as taking deep slow breaths to calm the body’s nervous system.</li><li>Practise journaling to untangle your thoughts and express your feelings. </li></ol><br />As a final point, an effective, safe and healthy way to combat anxiety may be to speak to others about how you’re feeling mentally. It is also beneficial to learn about anxiety and how it affects you personally. Lastly, make sure you get enough sleep!<style class="WebKit-mso-list-quirks-style">
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</style></div><div><br /></div><h3 style="text-align: left;">Further reading</h3><ul style="text-align: left;"><li><a href="https://www.nhs.uk/every-mind-matters/mental-health-issues/anxiety/">https://www.nhs.uk/every-mind-matters/mental-health-issues/anxiety/</a></li><li><a href="https://www.verywellmind.com/journaling-a-great-tool-for-coping-with-anxiety-3144672">https://www.verywellmind.com/journaling-a-great-tool-for-coping-with-anxiety-3144672</a></li><li>Egil W. Martinsen (2008) Physical activity in the prevention and treatment of anxiety and depression, <i>Nordic Journal of Psychiatry</i>, 62:sup47, 25-29, DOI: <a href="https://doi.org/10.1080/08039480802315640">10.1080/08039480802315640</a></li><li><a href="https://www.psychologytoday.com/us/blog/urban-survival/202204/slow-breathing-exercise-can-reduce-stress-and-anxiety">https://www.psychologytoday.com/us/blog/urban-survival/202204/slow-breathing-exercise-can-reduce-stress-and-anxiety</a></li><li><a href="https://www.sleepfoundation.org/mental-health/anxiety-and-sleep">https://www.sleepfoundation.org/mental-health/anxiety-and-sleep</a></li><li><a href="https://www.mvpsych.com/blog/journal-for-anxiety/">https://www.mvpsych.com/blog/journal-for-anxiety/</a></li><li><a href="https://www.cleaneatingmag.com/clean-diet/disease-prevention/how-to-eat-well-for-anxiety/#:~:text=What%20to%20eat%20to%20help%20control%20anxiety%201,foods%20...%205%20Green%20or%20chamomile%20tea%20">https://www.cleaneatingmag.com/clean-diet/disease-prevention/how-to-eat-well-for-anxiety/#:~:text=What%20to%20eat%20to%20help%20control%20anxiety%201,foods%20...%205%20Green%20or%20chamomile%20tea%20</a></li><li><a href="https://www.healthline.com/nutrition/12-omega-3-rich-foods">https://www.healthline.com/nutrition/12-omega-3-rich-foods</a></li><li><a href="https://health.clevelandclinic.org/how-to-stop-stress-eating/#How%20to%20Manage%20Emotional%20Eating">https://health.clevelandclinic.org/how-to-stop-stress-eating/#How%20to%20Manage%20Emotional%20Eating</a></li><li><a href="https://www.healthtoday.com/be-healthy/health-a-z/anxiety-and-loss-of-appetite">https://www.healthtoday.com/be-healthy/health-a-z/anxiety-and-loss-of-appetite</a></li></ul><div><br /></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-52015744490732652872024-03-14T09:00:00.031+00:002024-03-14T09:00:00.136+00:00The importance of sleep for students<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1W-LAGvmNAOK9yVQu4kTddzgg9Hqhkcz_BurtgmYeAsjS93X07tcPDsjeMdF3u6gPbf93mIXQgk5aqkGhxHDaelpsH2aEhVB1ON3Hzx6s6SjhlOMycbIx-ycQnbc2lsBV1ZlZs3QtNWopLVy1q6OK1AhyHHWXnv_9C-zr1yP-vO2pkivFsIlQxC7y3VxO/s900/student-sleep.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="600" data-original-width="900" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1W-LAGvmNAOK9yVQu4kTddzgg9Hqhkcz_BurtgmYeAsjS93X07tcPDsjeMdF3u6gPbf93mIXQgk5aqkGhxHDaelpsH2aEhVB1ON3Hzx6s6SjhlOMycbIx-ycQnbc2lsBV1ZlZs3QtNWopLVy1q6OK1AhyHHWXnv_9C-zr1yP-vO2pkivFsIlQxC7y3VxO/s320/student-sleep.jpg" width="320" /></a></div>The timing, duration and quality of the sleep we get are critical to the health of our body and mind. The recommended sleep duration for older adults (aged 46 – 60) is seven hours minimum; however, for younger adults (between 18-45 years old) nine hours is considered appropriate and most beneficial. This is because younger adults are experiencing very fast physical, intellectual, and emotional growth.<br /><br />Sleep problems are common in university students as they often stay up late completing assignments. In addition, this period of their lives can be stressful and stress can influence the amount of sleep a student gets. This is because high levels of stress can make it harder to fall asleep and stay asleep. Not having enough sleep on a regular basis triggers the body’s stress response system leading to an elevation in cortisol, which further disrupts sleep.<br /><br />Additionally, student life can involve lots of social events from making new friends, joining societies, attending parties and drinking. This lifestyle can have a negative impact on your circadian rhythm, also known as your 'body clock' because the natural sleep routine is disrupted, meaning the physiological cycle that your body operates on is disturbed. This means that the rapid eye movement (REM) part of the sleep cycle – the deepest and most restorative part – is reduced. <br /><br /><a href="https://osf.io/preprints/psyarxiv/9eaqr">A study conducted in 2022</a> with the purpose of gathering information on how much sleep university students from the UK got, found that <b>19% of students had an average sleep time of less than five hours per night</b>. Additionally, 45% of the participants rated their sleep as bad.<br /><br /><h3 style="text-align: left;">Why is sleep important?</h3>Numerous studies have found a positive correlation between sleep duration and school grades. Evidence has also found that poor sleep patterns are related to impaired academic life. This is likely because insufficient sleep decreases general alertness, impairs attention, and slows cognitive processing, which when combined could diminish an individual’s academic capabilities. <br /><br />Additionally, sleep is important because it can improve mental health and lower the risk of suffering with depression and anxiety as well as other physical risks such as diabetes and heart disease.<br /><br /><h4 style="text-align: left;">Depression and sleep problems are closely linked</h4><div>People who are suffering with depression often find it difficult to fall asleep and stay asleep at night. They also might experience periods of excessive daytime sleepiness. Sleep problems can also exacerbate and provoke depression. For example, individuals suffering with insomnia have a higher risk of developing depression compared with people who get a good night’s sleep. We are at risk of getting into a negative cycle in which we struggle to sleep because we're depressed, but the lack of sleep then makes us more likely to be and stay depressed. <br /><br /><br />While more research is needed to understand the mechanisms underlying the connection between sleep and mental health, we know that sleep is important as it helps to regulate emotions and behaviours. Studies show people who are sleep deprived report increases in negative moods such as anger, frustration, irritability and sadness as well as a decrease in positive moods. Insufficient sleep can make it more difficult to cope with relatively minor stressors such as exams or deadlines and it can also impact our ability to perceive the world accurately. <br /><br />Well known behavioural lifestyle factors that impact sleep are:<br /><br /><ul style="text-align: left;"><li>Cigarette smoking</li><li>Heavy drinking</li><li>Physical inactivity </li><li>Excessive internet usage </li></ul><br />The sleep issues associated with cigarette smoking are largely attributed to nicotine, the main ingredient in tobacco products, however, some individuals claim smoking makes them sleepy due to the nicotine relieving their anxiety and inducing relaxation. Nonetheless, nicotine is a stimulant that keeps people alert and awake and is thought to be responsible for insomnia and other potential sleep problems associated with smoking. <br /><br /><h3 style="text-align: left;">Strategies to improve sleep</h3>Some strategies to help improve your quality and duration of sleep include:</div><div><br /></div><div><ul style="text-align: left;"><li><b>Being consistent with your sleep schedule and sticking to a routine.</b> For example, having a specific time you go to bed at and wake up at each morning can allow your body to get into a sleep rhythm which is more likely to benefit you in the long run. </li><li><b>Disciplining yourself by switching off mobile phones and electronic devices an hour before bed.</b> This can improve sleep as it allows your mind to wind down better. This is because the bright light from electronic devices can affect your body clock and can cause difficulty drifting off. The production of melatonin, a hormone produced by the body, is initiated by the pineal gland in response to darkness. This in turn, makes you tired. Exposure to bright lights or screens slows down the production of the melatonin hormone which may be one of the reasons you struggle to fall asleep. Inserting a book into your nighttime routine instead of watching TV can improve sleep quality and reduce stress massively. </li><li><b>Including physical activity in your daily routine. </b>This has numerous physical and mental health benefits such as improving cognitive function and mood. Another huge benefit is it can help regulate your sleep pattern, increase sleep quality, and decrease sleep onset (the time it takes to fall asleep). </li><li><b>Combining physical activity and limiting screen time. </b>This can be particularly helpful when studying. For example, it is important to have regular study breaks away from a computer, book, or phone – going for a short walk is a good option. The fresh air and exercise can boost motivation and refresh your mind making it easier to come straight back in and pick up where you left off.</li></ul><h3 style="text-align: left;"><br /></h3><h3 style="text-align: left;">Some other benefits of sleep</h3>Some other benefits of having enough sleep at night include being able to manage weight better, being sick less often, being able to think more clearly and generally getting along better with people.<br /><br />It is evident how vast and diverse the benefits of getting a good night’s sleep are, from reducing stress, improving mental health, to promoting cardiac health and restoring the body’s energy levels. Some easy tips, as mentioned before, to experience a better sleep involve limiting your alcohol consumption, engaging in more physical activity and finally limiting the amount of bright lights or screen usage before bed. </div><div><br /></div><h3 style="text-align: left;">Further information</h3><div><ul style="text-align: left;"><li>For more about this topic and more tips, read our booklet: 'Sleep Better, Feel Better – The Connection Between Sleep And Mental Health'. <a href="https://www.firstpsychology.co.uk/files/sleep%20booklet-g.pdf">Download our free pdf here ></a></li><li><span style="background-color: white; color: #1c1d1e; font-family: "Open Sans", sans-serif; font-size: 10.5pt; line-height: 14.979999542236328px;">Noland, H., Price, J.H., Dake, J. and Telljohann, S.K. (2009), Adolescents’ Sleep Behaviors and Perceptions of Sleep. <i>Journal of School Health</i>, 79: 224-230. </span><span style="background-color: white; color: #954f72; font-family: "Open Sans", sans-serif; font-size: 10.5pt; line-height: 14.979999542236328px;"><a href="https://doi.org/10.1111/j.1746-1561.2009.00402.x" style="color: #954f72; font-family: Calibri, sans-serif; font-size: 11pt;">https://doi.org/10.1111/j.1746-1561.2009.00402.x</a></span></li><li><span style="color: #954f72; font-family: Calibri, sans-serif; font-size: 12pt; line-height: 17.1200008392334px;"><a href="https://osf.io/preprints/psyarxiv/9eaqr/" style="color: #954f72; font-family: Calibri, sans-serif; font-size: 11pt;">https://osf.io/preprints/psyarxiv/9eaqr/</a></span></li><li><span style="color: #954f72; font-family: Calibri, sans-serif; font-size: 12pt; line-height: 17.1200008392334px;"><a href="https://www.medicalnewstoday.com/articles/322994" style="color: #954f72;">https://www.medicalnewstoday.com/articles/322994</a></span><span style="color: #954f72; font-family: Calibri, sans-serif; font-size: 12pt; line-height: 17.1200008392334px;"><a href="https://www.sleepfoundation.org/circadian-rhythm" style="color: #954f72; font-size: 11pt;">https://www.sleepfoundation.org/circadian-rhythm</a></span></li><li><span style="color: #954f72; font-family: Calibri, sans-serif; font-size: 12pt; line-height: 17.1200008392334px;"><a href="https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep#:~:text=Why%20Do%20We%20Need%20Sleep%3F%201%20Sleep%20is,at%20least%207%20hours%20per%20night.%20More%20items" style="color: #954f72; font-family: Calibri, sans-serif; font-size: 11pt;">https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep#:~:text=Why%20Do%20We%20Need%20Sleep%3F%201%20Sleep%20is,at%20least%207%20hours%20per%20night.%20More%20items</a></span></li><li><span style="font-family: Calibri, sans-serif; font-size: 12pt;">Angela Gomez Fonseca, Lisa Genzel, Sleep and academic performance: considering amount, quality and timing, </span><i style="font-family: Calibri, sans-serif; font-size: 12pt;">Current Opinion in Behavioral Sciences,</i><span style="font-family: Calibri, sans-serif; font-size: 12pt;"> Volume 33, 2020, Pages 65-71, ISSN 2352-1546, https://doi.org/10.1016/j.cobeha.2019.12.008.</span></li><li><span style="color: #954f72; font-family: Calibri, sans-serif; font-size: 12pt; line-height: 17.1200008392334px;"><a href="https://www.sciencedirect.com/science/article/pii/S2352154619301391" style="color: #954f72; font-family: Calibri, sans-serif; font-size: 11pt;">https://www.sciencedirect.com/science/article/pii/S2352154619301391</a></span></li><li><span style="color: #954f72; font-family: Calibri, sans-serif; font-size: 12pt; line-height: 17.1200008392334px;"><a href="https://www.sleepfoundation.org/mental-health/depression-and-sleep" style="color: #954f72; font-family: Calibri, sans-serif; font-size: 11pt;">https://www.sleepfoundation.org/mental-health/depression-and-sleep</a></span></li><li><span style="color: #954f72; font-family: Calibri, sans-serif; font-size: 12pt; line-height: 17.1200008392334px;"><a href="https://blog.lucy.co/how-nicotine-affects-sleep/" style="color: #954f72; font-family: Calibri, sans-serif; font-size: 11pt;">https://blog.lucy.co/how-nicotine-affects-sleep/</a></span></li><li><a href="https://www.sleepfoundation.org/melatonin" style="color: #954f72; font-family: Calibri, sans-serif; font-size: 11pt;"><span style="font-size: 12pt; line-height: 17.1200008392334px;">https://www.sleepfoundation.org/melatonin</span></a></li></ul></div><div><br /><br /> <style class="WebKit-mso-list-quirks-style">
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</style></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-16966377081926234482024-02-28T11:12:00.001+00:002024-02-28T11:12:00.243+00:00Coping with Insomnia and Tips for Better Sleep<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEims_wAQOVC2vTneEDWtqvZ8YAP46jRU_dqzsoI5kx_99qgvMjpqU48iGxU_tJ1756FQ9ZzNvX0Qk3aDNlPltBnjGCoKMANGtyZxVseJ6pKWl8IJwXoZwvMi8Lc5agulHW_zoRPnhB716FUhKXXmIe9o8a3KOVI7c3uQxiLCyFTgSF3jArrstx5uCFpGimG/s4288/shutterstock_420756877-sleep.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2848" data-original-width="4288" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEims_wAQOVC2vTneEDWtqvZ8YAP46jRU_dqzsoI5kx_99qgvMjpqU48iGxU_tJ1756FQ9ZzNvX0Qk3aDNlPltBnjGCoKMANGtyZxVseJ6pKWl8IJwXoZwvMi8Lc5agulHW_zoRPnhB716FUhKXXmIe9o8a3KOVI7c3uQxiLCyFTgSF3jArrstx5uCFpGimG/s320/shutterstock_420756877-sleep.jpg" width="320" /></a></div>From time to time, we all have those nights when we may struggle getting to sleep or even waking up several times during the night, but when this becomes more of a regular occurrence, you could be suffering from insomnia.<br /><br />Insomnia is when we either have trouble falling asleep or staying asleep and it can be quite common, especially in adults, not to mention exhausting and frustrating. Insomnia can be brought on by various factors such as:<br /><br /><ul style="text-align: left;"><li>Stress</li><li>Anxiety</li><li>Depression</li><li>Too much caffeine or sugar</li><li>Hot or cold temperatures</li></ul><br />Stress and anxiety are among the greatest causes of insomnia as our body and mind are unable to relax due to the constant worrying thoughts and fears that keep us awake. A study published by the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3972485/">National Center for Biotechnology Information</a> states that: “In the last two decades, several models have been proposed to understand the etiology and pathophysiology of insomnia and most of them have emphasised the importance of the joint effect of stress and psychological factors in the pathogenesis of insomnia.”<br /><br />Getting a good night’s sleep is extremely important for us to maintain a healthy body and mind so when we are deprived of it for long periods of time, we can start to experience unpleasant side effects.<br /><br /><h3 style="text-align: left;">How a lack of sleep can affect us:</h3><ul style="text-align: left;"><li>Extreme tiredness</li><li>High blood pressure</li><li>Higher risk of diabetes, heart attack or stroke</li><li>Obesity</li><li>Weak immunity</li><li>Depression </li><li>Lack of concentration</li><li>Mood swings</li><li>Poor memory</li></ul><br />Because insomnia can be so damaging to our mental and physical wellbeing, it’s vital that we put things into place that can aid our sleep. By making small changes to our sleeping habits, it is possible to increase our chances of a restful night.<br /><br /><h3 style="text-align: left;">Tips for better sleep</h3><b>Stick to regular sleeping times.</b> Try and go to bed and get up in the morning at similar times each day as this will train your body and mind to alert you when you are tired. Also, try to avoid having naps throughout the day. <br /><b>Don’t struggle with sleeplessness.</b> If you find yourself lying awake staring at the ceiling while thoughts are whirling around in your head, try doing something that will ease your restlessness and make you feel sleepy such as reading, taking a warm bath, or meditation.<br /><b>Create a peaceful sleeping environment.</b> It’s never going to be easy getting to sleep if there are bright lights or loud noises, so prepare your bedroom for tranquility. Try putting up blackout curtains, play soft relaxing music, spray lavender oil on your pillows and make sure the temperature of your room is comfortable.<br /><b>Avoid stimulants, particularly before you go to bed.</b> Caffeine and sugar are often the culprits for sleepless nights as they stimulate both your brain and body so that you’re less likely to relax. Try cutting out anything that contains stimulants and replace them with drinks such as chamomile or green tea, water, or warm milk.<br /><b>Exercise more.</b> Just 30 minutes of moderate aerobic exercise during the daytime can assist our sleep, and even more so when it’s combined with being outdoors in the fresh air. <br /><b>Have wind down time.</b> An hour before you go to bed, get into a routine where you spend some time winding down. This will allow both your body and mind to relax before you try to sleep. Turn off all electronic devices, practise meditation, read a book or just listen to some soothing music. <style class="WebKit-mso-list-quirks-style">
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</style><div><br /></div><h3 style="text-align: left;">Further information</h3><div>For more about sleep and mental health, <a href="https://www.firstpsychology.co.uk/files/sleep%20booklet-g.pdf">download our free booklet</a> '<i>Sleep better, feel better – the connection between sleep and mental health</i>'.</div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-59544918903768198212024-02-23T09:30:00.001+00:002024-02-23T09:30:00.150+00:00How to Manage Social Anxiety<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAMwyUBXBn-srCg0FdgKVZZ14QfHVKOymVXwGuCH7wqd0om08tdH5bgZkYevBGRCZYnEAAFMrPhBAY6D_e_u-Zkh5ByG_UJpu2ZZN98YBQXHC3htpPKEFO-xOAfS37NwkQzXuh3FgRp6AMwjIAsorfRMuaSiXtHRb6NNcY3x38meaaeRWL1CU0tCnb9YEp/s800/social-anxiety.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="577" data-original-width="800" height="231" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAMwyUBXBn-srCg0FdgKVZZ14QfHVKOymVXwGuCH7wqd0om08tdH5bgZkYevBGRCZYnEAAFMrPhBAY6D_e_u-Zkh5ByG_UJpu2ZZN98YBQXHC3htpPKEFO-xOAfS37NwkQzXuh3FgRp6AMwjIAsorfRMuaSiXtHRb6NNcY3x38meaaeRWL1CU0tCnb9YEp/s320/social-anxiety.png" width="320" /></a></div>Whether it’s through work relationships, our personal lives or daily tasks, social interactions are an integral part of our daily lives. However, for anyone suffering from social anxiety, these interactions can often seem overwhelming and distressing. <div><br /></div><div>Social anxiety, characterised by a persistent fear of being in social situations, can significantly impact both our personal and professional lives, which can lead to mental health issues. However, there are effective strategies and techniques for managing social anxiety and promoting improved overall wellbeing.<br /><br /><h3 style="text-align: left;">Understanding social anxiety</h3>Before practising any recommended techniques, it’s important to understand the nature and causes of social anxiety. Research suggests that social anxiety disorder arises from a combination of genetic, environmental and psychological factors. Additionally, childhood experiences, such as a history of bullying or social rejection, can also contribute to the development of social anxiety.<br /><br />A study published by the <a href="https://www.ncbi.nlm.nih.gov/books/NBK327674/">National Library of Medicine,</a> found that “social fears can also interfere with a broad range of everyday activities, such as visiting shops, buying clothes, having a haircut and using the telephone".<br /><br /><h3 style="text-align: left;">Emotional and behavioural symptoms</h3><b>Symptoms you might experience if you suffer from social anxiety include: </b><br /><ul style="text-align: left;"><li>Fear of being judged in social situations</li><li>Afraid of doing something embarrassing </li><li>A strong dislike of talking to strangers</li><li>Fear that people will be aware of your anxiety</li><li>Anxiety when anticipating a social event</li><li>Over analysing your behaviour following a social situation</li><li>Thinking of the worst possible outcome from a negative experience </li></ul><br /><b>Physical symptoms</b><br /><ul style="text-align: left;"><li>Blushing</li><li>Fast heartbeat</li><li>Shaking</li><li>Sweating</li><li>Upset stomach or nausea</li><li>Struggling to catch your breath</li><li>Dizziness </li><li>Mind going blank</li></ul><h3 style="text-align: left;"><br /></h3><h3 style="text-align: left;">Managing social anxiety</h3><b>1. Seek professional help<br /></b>When dealing with social anxiety, it’s important to seek help from professional mental health practitioners. Therapies such as cognitive-behavioural therapy (CBT) and exposure therapy have demonstrated effectiveness in reducing social anxiety symptoms. CBT can help to identify and challenge negative thought patterns, replacing them with more realistic and positive perspectives. <br /><br /><b>2. Practice relaxation techniques<br /></b>Relaxation techniques, such as deep breathing exercises, muscle relaxation and mindfulness meditation, can be helpful in managing social anxiety. These techniques help us to relax, reduce physical symptoms of anxiety and allow for greater self-awareness. Regular practice of relaxation techniques can help us to remain calm and composed when faced with anxiety-provoking situations.<br /><br /><b>3. Build a support network<br /></b>Developing a strong support network is extremely helpful for managing social anxiety. Sharing our thoughts and experiences with friends, family or support groups can provide a sense of comfort and understanding. Also, participating in social activities with friends and family can gradually build confidence and reduce anxiety. Gaining a sense of belonging within a community can be a powerful tool in managing social anxiety.<br /><br /><b>4. Challenge negative thoughts<br /></b>Negative and self-critical thoughts often fuel social anxiety. Engaging in cognitive restructuring and challenging these thoughts can be transformative. By questioning the validity of negative beliefs and replacing them with more positive and realistic ones, we can rewire our minds and develop a healthier perspective of ourselves and our social interactions.<br /><br /><b>5. Gradual exposure<br /></b>It may seem surprising, but avoiding situations where we are likely to feel anxious can actually perpetuate social anxiety. Therefore, it’s essential to gradually expose ourselves to social situations that we fear. Starting with less intimidating situations and slowly progressing to more challenging ones can help build confidence and overcome fears. This desensitisation process can be really empowering and help support long-term management of social anxiety.<br /><br /><br />Social anxiety can have a significant impact on mental wellbeing by hindering social interactions and undermining self-confidence. However, armed with these effective strategies and techniques, we can learn to manage social anxiety and reclaim control over our lives. </div><div><br /></div><h3 style="text-align: left;">Further information and resources</h3><div><ul style="text-align: left;"><li>For more about social anxiety, <a href="https://www.firstpsychology.co.uk/files/social-anxiety-workbook.pdf">download our FREE workbook "Understanding and Managing Social Anxiety – A Workbook & Guide"</a></li><li><a href="https://www.firstpsychology.co.uk/news-detail.php?ID=96">Watch the recording of our webinar "Understanding and Managing Social Anxiety" and download the additional resources</a></li></ul></div><div><br /> <style class="WebKit-mso-list-quirks-style">
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</style></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-14924525871405606042024-01-23T12:19:00.002+00:002024-01-23T12:19:20.955+00:00Self-help Tips for Fighting Fatigue<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAAVOkbTqUmER-qMFUTpOXnw4D3zhA2eK9vm3vrK6q4c17GYaTL-K4ce8vLD93KNEXTawGpFQOR34ox6y6wRf8erZviA1RkvJwrV_o9SQu4swZlXJfI-rQPdvvFlsMF491jJmJL6JZQAh9RKfMcStLjfdrc5JvRCtdUFEtOjL2RrDkFMUCnLqNOrhiX7Ji/s720/winter-walk.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="408" data-original-width="720" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAAVOkbTqUmER-qMFUTpOXnw4D3zhA2eK9vm3vrK6q4c17GYaTL-K4ce8vLD93KNEXTawGpFQOR34ox6y6wRf8erZviA1RkvJwrV_o9SQu4swZlXJfI-rQPdvvFlsMF491jJmJL6JZQAh9RKfMcStLjfdrc5JvRCtdUFEtOjL2RrDkFMUCnLqNOrhiX7Ji/s320/winter-walk.png" width="320" /></a></div>Throughout the winter season, many of us find ourselves grappling with excessive fatigue and low energy levels. With the added pressures of seasonal holidays, the cold weather, shorter daylight hours and financial worries, it’s important to undertake effective strategies that can help combat fatigue. <br /><br /><h3 style="text-align: left;">The pressures of seasonal holidays</h3>The seasonal holidays can bring both joy and stress. While festivities offer an opportunity for celebration, they often increase social obligations, disrupt routines and create feelings of overwhelm, ultimately leading to fatigue. <br /><br />To reduce the impact of seasonal pressures, we should establish realistic expectations and prioritise self-care. Recognise the importance of setting boundaries, delegate tasks and take regular breaks to enjoy ourselves. Engaging in stress-reducing activities such as exercise, deep breathing or meditation can also alleviate tension and help us to relax.<br /><br /><h3 style="text-align: left;">How winter affects our energy levels</h3>The shorter days and reduced sunlight exposure associated with winter can significantly impact physical and mental wellbeing. Sunlight plays a vital role in our mental health as it enables our body to make vitamin D, which is crucial for maintaining our energy levels. A deficiency in this vitamin can lead to fatigue, mood changes and reduced immunity.<br /><br />To counteract the effects of reduced sunlight, aim to spend time outdoors during daylight hours, even on colder days. This could involve going for a brisk walk, engaging in outdoor hobbies or simply sitting near a window to maximise sunlight exposure. Also, incorporating vitamin D-rich foods into your diet, such as fatty fish, fortified dairy products and mushrooms, can help to support optimal energy levels.<br /><br />Research by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013452/">Frontiers in Physiology</a> found that in a study of healthy adults, those who exercised regularly appeared to be more emotionally resilient when faced with stressful situations and found it easier to cope with mental exhaustion and fatigue.<br /><br /><h3 style="text-align: left;">How financial worries can contribute to fatigue</h3>The financial burden associated with winter can also contribute to fatigue and stress. Additional costs for food and gifts and increased energy bills can weigh heavily on our mind.<br /><br />To ease our financial worries, we should try to stick to a budget, even though it can be tempting to overspend at this time of year. When buying gifts, opt for thoughtful and meaningful gestures rather than excessive spending and communicate with loved ones in advance to manage expectations. If you have overspent and are now stressed about your finances this can lead to low energy levels and fatigue. <div><br />By recognising the impact of stressors, such as seasonal holidays, reduced sunlight and financial worries, we can take proactive steps to combat fatigue and improve our mental and physical wellbeing. By setting realistic expectations, engaging in stress-reducing activities and spending more time outdoors, we can effectively increase our levels of vitality.<br /><br /> </div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-70981346989257767032024-01-09T15:35:00.003+00:002024-01-09T15:35:38.152+00:00The Power of Routine<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjLYovDYiowhi8cWwkxNQgxC4v06WOE2IjOlN75l7jgjN_ai79okoLR72kBXXIU5U2ad_2Xu0l0dQ562y2JAVH04apJV03BAw-JQRxO8N2Uxh4zUrKH-SJvv9psly7gX75Kvcd9vJpMH-KVfnrsgcFcOfwZkZo8BhFNOFJJvFI-CGTF6235A7qc8ZjDVpr/s1024/schedule_62870877.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="512" data-original-width="1024" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjLYovDYiowhi8cWwkxNQgxC4v06WOE2IjOlN75l7jgjN_ai79okoLR72kBXXIU5U2ad_2Xu0l0dQ562y2JAVH04apJV03BAw-JQRxO8N2Uxh4zUrKH-SJvv9psly7gX75Kvcd9vJpMH-KVfnrsgcFcOfwZkZo8BhFNOFJJvFI-CGTF6235A7qc8ZjDVpr/s320/schedule_62870877.png" width="320" /></a></div>Owing to more demanding jobs and lifestyles, finding the right balance and maintaining good mental health should be a top priority in our busy lives. One effective way to achieve this is by embracing a regular routine, whether that involves daily exercise, a relaxing evening regime or focused work schedule. By establishing consistent daily habits, we can experience lots of benefits that positively contribute to our overall wellbeing. <br /><br /><h3 style="text-align: left;">How routine can positively impact our wellbeing </h3><h4 style="text-align: left;">Improving mental health </h4>Following a daily routine encourages stability and a sense of control, which can help to reduce anxiety and stress levels when coping with day-to-day life. Regular activities like morning meditation, exercise and healthy meal planning can create a real sense of purpose and structure in our life. Sticking to a consistent routine can also lead to improved sleep patterns, which supports both mental and physical health.<br /><br /><h4 style="text-align: left;">Increasing productivity</h4>A well-structured routine allows us to prioritise our tasks effectively and manage our time more efficiently. By allocating specific time slots for work, breaks and relaxation, we are able to optimise our productivity levels both at home and in the workplace. Routine helps form positive habits and often eliminates the need for decision making on more mundane tasks, leading to increased focus and work efficiency.<br /><br /><h4 style="text-align: left;">Choosing happiness</h4>Engaging in regular activities that bring joy and fulfilment can significantly boost our overall sense of happiness and life satisfaction. Routine provides us with the opportunity to engage in self-care activities, such as reading, enjoying hobbies or simply spending time with loved ones. Having a set routine can also help us to create a healthier work-life balance, allowing us more time to dedicate to relaxation and activities that we enjoy doing.<br /><br /><br />A study published by <a href="https://journals.sagepub.com/doi/full/10.1177/0146167218795133">Sage Publications</a> supports the positive effects of routine on mental health and meaning in life (MIL), stating “The extent that a participants’ current behavior conformed to a typical routine was related to higher ratings of concurrent MIL, on average, compared with when that same person was engaging in a behavior that was less routine. Together, this work provides evidence for a positive relationship between routines and MIL.”<br /><br />Forming a regular routine is a valuable habit that can greatly enhance our wellbeing. From improving mental health to increasing productivity and happiness. By establishing a consistent daily schedule and incorporating activities that promote mental and physical wellbeing, we can lead more fulfilling and balanced lives.<br /><br />While routines can offer numerous benefits, it's also important to strike a healthy balance between structure and flexibility so that we can maintain adaptability and enjoyment in life.<div><br /></div><h3 style="text-align: left;">More wellbeing tips</h3><div>For some tips on self-care, <a href="https://www.firstpsychology.co.uk/files/self-compassion-booklet.pdf">download our free booklet 'Understanding and learning how to be self-compassionate' ></a><br /><br /> </div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-81779331737177341292023-12-07T17:11:00.000+00:002023-12-07T17:11:07.436+00:00How to Relieve Family Pressures<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjKYb_EuFcL8VMjrg-Vry4ciQ56Whr9YT4fUucfRWJa5uYS0GmrkqcLVMOvmTFBx0vQJvdePJyvcLRds1YJi2K0bav1ys2g2-v-bO4_8PGoCyB2KwU-HrTsJv0Wqwr7oY_im736SqpbNVp4oafans1nbkWqy5_ctTO3xaAhFGqC-U6naDh7sOUR1edZJf-/s720/family.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="408" data-original-width="720" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjKYb_EuFcL8VMjrg-Vry4ciQ56Whr9YT4fUucfRWJa5uYS0GmrkqcLVMOvmTFBx0vQJvdePJyvcLRds1YJi2K0bav1ys2g2-v-bO4_8PGoCyB2KwU-HrTsJv0Wqwr7oY_im736SqpbNVp4oafans1nbkWqy5_ctTO3xaAhFGqC-U6naDh7sOUR1edZJf-/s320/family.png" width="320" /></a></div>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.<br /><br /><h3 style="text-align: left;">Open communication</h3>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 <a href="https://www.apa.org/topics/communication/family">American Psychological Association</a>, families that engage in frequent and quality communication experience reduced stress levels and improved wellbeing.<br /><br /><h3 style="text-align: left;">Quality time</h3>Spending quality time together is essential for creating strong family relationships. By dedicating regular times for enjoying activities together we can create meaningful experiences that build our connections and strengthen our bond as a family. Taking part in activities such as playing board games, going on family trips or enjoying hobbies together can help alleviate stress and anxiety. <br /><br /><h3 style="text-align: left;">Acknowledging the stressors</h3>Because of our busy schedules, the pressures of family life can often get swept under the carpet as we struggle to cope with day-to-day life. However, if we don’t deal with issues as they arise, this can have a long-term impact on our mental health. Before we can deal with any stress or anxiety, we must first identify the root cause. One of the best ways to do this is by making a list of the things that create negative emotions within the family and ask family members to do the same.<br /><br /><h3 style="text-align: left;">Shared responsibilities</h3>Family pressures often stem from overwhelming responsibilities that are distributed unevenly within the household. Distributing tasks and chores equally among family members allows for a sense of shared responsibility and helps ease the burden on individuals. This approach promotes a supportive and cooperative environment where everyone contributes, reducing strain on individual family members.<br /><br /><h3 style="text-align: left;">Setting realistic expectations</h3>In today's online world, it is easy to compare our lives with others, and this can cause feelings of inadequacy and pressure to live up to false standards. Setting realistic expectations for ourselves and our loved ones is crucial for preserving our self-esteem. When we recognise and appreciate our individual strengths and limitations, we can encourage personal growth and avoid unnecessary comparisons and unrealistic expectations. <br /><br /><h3 style="text-align: left;">Prioritising self-care</h3>To effectively manage family pressures, it’s important for every family member to prioritise self-care. We should try to maintain regular sleep patterns, exercise and healthy eating habits, as they play a major part in looking after our mental health. We can also support each of our family members by encouraging them to pursue activities they find enjoyable and fulfilling, as this can nurture individual growth and form a strong basis for family unity.<div><br /></div><h3 style="text-align: left;">Managing family conflict at Christmas - FREE webinar!</h3><div>If you think that Christmas may be a time when family pressure and conflict will arise, why not sign up to attend our webinar "Managing Family Conflict At Christmas", which is taking place on Monday 18 December from 12-12.45pm GMT. </div><div><br /></div><div><a href="https://www.firstpsychology.co.uk/news-detail.php?ID=143">Find out more and book your FREE place today!</a></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-47076781235193939822023-11-30T12:19:00.000+00:002023-11-30T12:19:03.510+00:00Student mental health – the issues students face<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhft8QaczHwFGRkbXttIOIB9DEkh5jORV0nrjHgv2OETnsl8dOc9_7Y6nr9sLhN9hyRO15C3kUDNNFuBdqMbDvIc-3vPO-MKnyVMBy3DjDztN7sj5qLBLaW1tRBBaP7AiMffm4Tl31IL_n_Sx9pVpkJpNp-v5nIlsGlixYkAjLDB77RMaDAcFlf51UYJ2vx/s800/student.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="533" data-original-width="800" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhft8QaczHwFGRkbXttIOIB9DEkh5jORV0nrjHgv2OETnsl8dOc9_7Y6nr9sLhN9hyRO15C3kUDNNFuBdqMbDvIc-3vPO-MKnyVMBy3DjDztN7sj5qLBLaW1tRBBaP7AiMffm4Tl31IL_n_Sx9pVpkJpNp-v5nIlsGlixYkAjLDB77RMaDAcFlf51UYJ2vx/s320/student.jpg" width="320" /></a></div>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. <p></p><p>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. </p><p><br /></p><h3 style="text-align: left;">Some reasons why students struggle</h3><p>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.</p><p><br /></p><h3 style="text-align: left;">Seeking help - some issues</h3><p>Universities and colleges often have a wellbeing service and this can be a great place to go for free help. However not all mental health provision is equal and educational institutions differ greatly in the quality and amount of support they can offer students. </p><p>A study carried out this year by Tab (a student news site) and the Campaign Against Living Miserably (a suicide prevention charity) found that out of 4,000 students surveyed, a large proportion reported living with some form of mental health issue and more than half had not wanted to seek help from their university. They also found that 65% of the students who had sought help from their education institution, were not happy with the help they received. </p><p>It's worth remembering that our students are alone in a strange location with new routines, new friends, and a new focus. They are perhaps having to acquire new life skills such as cooking, managing their own financial affairs, organising themselves, etc. </p><p>It's perhaps not surprising that anxiety has been highlighted by the Tab/CALM survey results as being the most common mental health issue faced by students, and stress and loneliness are also common issues. It's clear that students need a good quality mental health service to support their needs during this time of great upheaval.<span style="font-family: Calibri, sans-serif;"> </span></p><h3><br />Additional issues faced by those studying abroad</h3><div style="text-align: left;">Those who study abroad may face additional challenges such as being in a new culture with new ways of doing things, not feeling able to express themselves fully, additional academic pressure, and family and friends being further away and less able to offer emotional support.</div><div><br /></div><h3 style="text-align: left;">Parents of students</h3><div>Parents of students may feel concerned for the wellbeing of their grown up child. It can be hard to see them move away and struggle, especially when you know that they are having to make new friends and may feel more alone than usual. It can be reassuring to see your young person during the holidays but it can also throw up feelings of worry and fear for their wellbeing. </div><div><p class="MsoNormal" style="font-size: medium;"><br /></p><h3 style="text-align: left;">Resources and help</h3><ul style="text-align: left;"><li><a href="https://www.firstpsychology.co.uk/booklets">Download our free booklets and workbooks</a> on a range of mental wellbeing topics. </li><li><a href="https://www.firstpsychology.co.uk/therapy-for-students">Find out more</a> about our therapy, coaching and wellbeing services for students. We are located in several popular university cities including Newcastle, Aberdeen, Dundee, Edinburgh, and Glasgow</li></ul><p class="MsoNormal" style="font-size: medium;"><br /></p><style class="WebKit-mso-list-quirks-style">
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</style></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0tag:blogger.com,1999:blog-8961233265808657978.post-23796386873195847472023-11-30T10:05:00.000+00:002023-11-30T10:05:00.633+00:00The Healing Power of Laughter<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtornvg-7Az5yTCl7F4BuIDkJ-fP50xJLZIVc_qMf6l5rYib3IMAQTTTPAL5VMuDV6kjpPSrClVzuH-ZwACNPSW5bE-DkA9O-vqZ0H4lq-puIiPHIFBcGsmm5tK5nFCoqWkpyjaVovNS8ITs_Kr_kD3IQehtEuq0ZSlKuqmSixfcvlaCR8hzLJ54PZsV8X/s1000/laughter.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtornvg-7Az5yTCl7F4BuIDkJ-fP50xJLZIVc_qMf6l5rYib3IMAQTTTPAL5VMuDV6kjpPSrClVzuH-ZwACNPSW5bE-DkA9O-vqZ0H4lq-puIiPHIFBcGsmm5tK5nFCoqWkpyjaVovNS8ITs_Kr_kD3IQehtEuq0ZSlKuqmSixfcvlaCR8hzLJ54PZsV8X/s320/laughter.jpg" width="320" /></a></div>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. <br /><br /><h3 style="text-align: left;">The science behind laughter</h3>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.<br /><br />A study published by the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8496883/">National Library of Medicine</a> 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 catabolite). Reduced neurotransmitter activities, including norepinephrine, serotonin, and dopamine are linked to depression, and laughter is shown to enhance dopamine and serotonin activities.”<br /><br /><h3 style="text-align: left;">Some health benefits of laughter</h3><h4 style="text-align: left;">Stress reduction</h4>Laughter acts as a natural stress reliever, offering momentary respite from our daily anxieties. Studies have shown that laughter reduces the levels of stress hormones such as cortisol, while increasing the production of antibodies that strengthen our immune system. By reducing stress, laughter can have a positive effect on our mental and physical health.<br /><br /><h4 style="text-align: left;">Enhanced mood</h4>Laughter has the power to improve our mood, even in the most challenging of circumstances. It helps to shift our perspective, enabling us to find humour and positivity in difficult situations. Through laughter, we can find joy in the everyday moments, creating a more optimistic outlook on life.<br /><br /><h4 style="text-align: left;">Increased resilience</h4>Life is filled with ups and downs, and developing emotional resilience is vital for maintaining mental wellbeing. Laughing in the face of adversity allows us to put things into perspective and to bounce back from setbacks more easily. By embracing the healing power of laughter, we can build emotional strength and overcome life's challenges with more ease.<br /><br /><h4 style="text-align: left;">Strengthened connections</h4>Laughter is contagious and has the ability to connect people on a deeper level. Sharing a laugh with others promotes social bonding and empathy and strengthens relationships. It breaks down walls, facilitates open communication and creates a sense of belonging. In times of stress or loneliness, the healing power of laughter can bridge gaps and bring people closer together.<br /><br /><h3 style="text-align: left;">Applying laughter in daily life</h3><h4 style="text-align: left;">Seek out humour</h4>Make it a habit to surround yourself with things that make you laugh. Watch funny movies or sitcoms, read humorous books or engage in activities that bring you joy. Find humour and laughter in the small moments of life, as well as in challenging situations.<br /><br /><h4 style="text-align: left;">Connect with others</h4>Engage in social activities that encourage laughter and light-hearted interactions. Spend time with friends and loved ones who have a positive outlook and a good sense of humour. Laughter is infectious, so being around those who make you laugh can significantly enhance your mental wellbeing.<br /><br /><h4 style="text-align: left;">Embrace laughter therapy</h4>Laughter therapy uses laughter exercises and techniques to induce laughter. It is designed to activate the body's natural relaxation response, boost mood and promote wellbeing. Consider incorporating laughter therapy into your wellness routine.<br /><br /> <br /><br /> <br /><br /> First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-91486844906390620552023-11-20T16:49:00.002+00:002023-11-20T16:49:39.168+00:00Ways to Cope with Social Anxiety<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFoqIjDCStn9iWGw4i0lkeoAftn_zHuwrax2U6C0RA2P9DhU1mxbALo_heiJlOf0-72qLuLC2a8IZsv_KsrdPo8AnFJLdW321oEg4rgfBKA608ETNvQXzKWRLDCdA7N-pjox9U9LB9XHP05f-eeKCrwOfn15gZ1QBlSZ7csBebg4nrb1aS6YbZtZlO0oD4/s5549/shutterstock_734828887.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="4000" data-original-width="5549" height="231" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFoqIjDCStn9iWGw4i0lkeoAftn_zHuwrax2U6C0RA2P9DhU1mxbALo_heiJlOf0-72qLuLC2a8IZsv_KsrdPo8AnFJLdW321oEg4rgfBKA608ETNvQXzKWRLDCdA7N-pjox9U9LB9XHP05f-eeKCrwOfn15gZ1QBlSZ7csBebg4nrb1aS6YbZtZlO0oD4/s320/shutterstock_734828887.jpg" width="320" /></a></div>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. <br /><br />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.<br /><br /><h3 style="text-align: left;">1. Practise mindfulness</h3>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 respond in a more adaptive manner.<br /><br />A study conducted by <a href="https://doi.org/10.1037/a0018555">Hofmann et al.</a> found that individuals who engaged in an 8-week mindfulness-based stress reduction programme experienced significant reductions in social anxiety symptoms.<div><br /></div><div>For more about Mindfulness <a href="https://www.firstpsychology.co.uk/files/mindfulness-booklet.pdf">download our free booklet 'Your Guide to Mindfulness' ></a><br /><br /><h3 style="text-align: left;">2. Challenge negative thoughts</h3>Social anxiety is often characterised by negative self-beliefs and distorted thoughts about our social performance. To overcome this, we must try to challenge and replace these negative thoughts with more realistic and positive ones. Engaging in cognitive restructuring exercises, such as identifying evidence that supports or disproves anxious thoughts, can help us break free from the cycle of negativity.<br /><br /><h3 style="text-align: left;">3. Gradual exposure</h3>Gradual exposure is an evidence-based technique used to help confront and overcome social fears. By systematically exposing ourselves to anxiety-inducing situations, starting with those of lower intensity, we can gradually build confidence and tolerance. Consistent exposure to anxiety-provoking scenarios helps desensitise and rewire the brain, reducing social anxiety symptoms over time.<br /><br /><h3 style="text-align: left;">4. Self-care and healthy lifestyle habits</h3>Taking care of both physical and emotional wellbeing is essential in managing social anxiety. Engaging in regular exercise, maintaining a balanced diet and getting enough restful sleep can significantly impact mood and reduce anxiety symptoms. Incorporating stress reduction techniques into daily routines, such as deep breathing exercises, meditation or yoga, also promotes relaxation and helps regulate anxiety levels.<br /><br /><h3 style="text-align: left;">5. Seek support</h3>Seeking support from professionals, such as therapists or counsellors specialising in anxiety disorders, can be immensely beneficial for anyone with social anxiety. These experts can provide guidance, tools and techniques tailored to specific needs. Additionally, support groups or online communities can provide a sense of belonging and a place for sharing experiences in a supportive and empathic environment.<br /><br /><br /><div><b><span style="color: #38761d;">Remember, it’s important to be patient and kind to yourself when overcoming social anxiety. Implementing these strategies consistently can empower us to overcome our fears and enhance our overall wellbeing.</span></b><style class="WebKit-mso-list-quirks-style">
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</style></div><div><br /></div><h3 style="text-align: left;">Further information</h3><div>For more about social anxiety, read our free booklet: <a href="https://www.firstpsychology.co.uk/files/social-anxiety-workbook.pdf">'Understanding and Managing Social Anxiety: a Workbook and Guide' ></a></div></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0tag:blogger.com,1999:blog-8961233265808657978.post-54164009605539826852023-11-07T11:37:00.002+00:002023-11-07T11:37:11.661+00:00Why Regret Can Prevent Us From Moving Forward<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLZOmkBMSZmoEkrizet9Ib9ehk1EWJc6ReJrbTFwpRs9ZogTrE5HDVg-Ccj8nzzGuHOYeFLZIMxX7LfyCHflJsixMWt6doNfCJoKSvuDWv97dcYyhgkh5NLRkPvhcIygONMB0lSgVxTv0XWoOhlOvFSaKSJb9lZ8VFQndHrKGTP9b2wtEy8JB6J4CCJiV3/s1024/regret_62500946-2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="700" data-original-width="1024" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLZOmkBMSZmoEkrizet9Ib9ehk1EWJc6ReJrbTFwpRs9ZogTrE5HDVg-Ccj8nzzGuHOYeFLZIMxX7LfyCHflJsixMWt6doNfCJoKSvuDWv97dcYyhgkh5NLRkPvhcIygONMB0lSgVxTv0XWoOhlOvFSaKSJb9lZ8VFQndHrKGTP9b2wtEy8JB6J4CCJiV3/s320/regret_62500946-2.png" width="320" /></a></div>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. <div><br /></div><h3 style="text-align: left;">The paralysing effect of regret</h3><div><a href="https://www.theguardian.com/lifeandstyle/2019/jun/27/regret-can-seriously-damage-your-mental-health-heres-how-to-leave-it-behind">The Guardian</a> 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.”</div><div><br /><h3 style="text-align: left;">The weight of the past</h3>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 us from embracing new opportunities and may lead to chronic dissatisfaction and feelings of stagnation.<br /><br /><h3 style="text-align: left;">Learning from regret</h3>While it is natural to contemplate past decisions, dwelling on regret without learning from it can be detrimental. Each misstep or wrong turn serves as an opportunity for personal growth and valuable life lessons. Regretful experiences can teach us about our values and priorities and help us refine our decision-making processes. Acknowledging the lessons imparted by regret can enable us to use them as stepping stones toward mental wellbeing.<br /><br /><h3 style="text-align: left;">Regret as a tool for self-reflection</h3>Regret can serve as a powerful catalyst for self-reflection. By critically examining the choices and actions that led to regret, we can gain a deeper understanding of ourselves and our desires. This introspection allows us to uncover our core values and develop a clearer sense of direction. Confronting regret can ultimately point us towards the path that aligns with our personal goals and aspirations.<br /><br /><h3 style="text-align: left;">The paralysing nature of regret</h3>While some introspection is beneficial, excessive rumination on past mistakes breeds inaction and self-doubt. The paralysing nature of regret can lead to a fear of making new choices or taking risks for fear of repeating past errors. This cycle of inaction perpetuates regret, trapping us in a vicious circle that hinders personal growth and wellbeing.<br /><br /><h3 style="text-align: left;">Letting go of regret</h3>To move forward and cultivate a sense of wellbeing, it is essential to shed the weight of regret. Accepting that mistakes are inherent in life allows us to embrace forgiveness, both for ourselves and others. By forgiving ourselves, we release the negative emotions surrounding our regrets and free ourselves to pursue new opportunities and future endeavours.<br /><br /><h3 style="text-align: left;">Embracing resilience and adaptability</h3>Shifting our mindset to one of resilience and adaptability is key in overcoming regret. Rather than dwelling on the past, we can focus on cultivating positive changes in the present. Embracing our ability to bounce back from setbacks and adapt to new circumstances empowers us to move forward with confidence and resilience. </div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-73977035873615893202023-11-03T11:39:00.007+00:002023-11-03T11:39:00.148+00:00Welcome Hygge into Your World<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh33EiIKCbWqlFSxN0VKKsk1rPqiRt50E23IcghtlJXK5Qfiv3XorhcPwjiV9UAkZMMG-H5Zdpv8n63m6wAECiuGf_x7aWut4bJZ_O-LeiHLELptm98nODHz893zJ8sHxTAzyWTlVCBF6nAsy_455fUvm46rXwyEOxDPI6lwPkHTaGQHiB0EM5TrSz6qNTg/s800/hygge-blog-post-image.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="515" data-original-width="800" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh33EiIKCbWqlFSxN0VKKsk1rPqiRt50E23IcghtlJXK5Qfiv3XorhcPwjiV9UAkZMMG-H5Zdpv8n63m6wAECiuGf_x7aWut4bJZ_O-LeiHLELptm98nODHz893zJ8sHxTAzyWTlVCBF6nAsy_455fUvm46rXwyEOxDPI6lwPkHTaGQHiB0EM5TrSz6qNTg/s320/hygge-blog-post-image.png" width="320" /></a></div>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'.<br /><br /><h3 style="text-align: left;">What is Hygge?</h3><div>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. <br /><br />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, when or what that looks like, are entirely individual to you. The objective is to create an experience of warmth, comfort, and contentment; you choose how to achieve this. </div><div><br /></div><div>Hygge is an effective way of increasing happiness and general wellbeing that is available to everyone and can be achieved within a small financial budget. In fact, the practice of Hygge reflects the understanding that wealth and wellbeing are not definitively dependent on the other. </div><div><br />The practice of Hygge provides a way of enhancing personal potential, improving emotional and physical wellbeing as well as creating a happier society. Some examples of the ways Hygge can be beneficial are listed below. There are many, many more!</div><div><br /><ul style="text-align: left;"><li>Reduces loneliness and strengthens relationships </li><li>Increases happiness and self-esteem </li><li>Increases resilience </li><li>Reduces depression / anxiety </li><li>Contributes to a greater quality of life </li><li>Reduces stress levels </li><li>Encourages relaxation and improved sleep</li><li>Reduces risk of poor coping strategies (e.g. excessive drinking, etc) </li><li>A positive coping-strategy for seasonal-affective disorders </li></ul></div><h3 style="text-align: left;"><br /></h3><h3 style="text-align: left;">Practise Hygge all year round</h3>Importantly, it doesn’t have to be cold, dark night with a blanket of snow hiding the path from those wrapped up warm while wandering the streets. Hygge isn’t limited to the winter months. It can be practised all year round, in a variety of settings. Below is a list of suggestions as to how you can welcome Hygge into your life.<br /><br /><h3 style="text-align: left;">Some tips for practising Hygge</h3><b>1. Establish your safe space to optimise your experience of Hygge.</b> Settling into an environment that complements your approach to achieving relaxation and presence is essential. In creating this space, consider your five senses:<br /><br /><div><b>Sight: </b>the lighting: soft, dull sources of light are preferable to strong, harsh lights when your intention is to indulge in comfort and relaxation.<br /><br /><b>Smell:</b> consider using scented candles, fresh flowers, or your favourite scent to enhance your comfort in the space.<br /><br /><b>Hearing:</b> select a gentle playlist, a good audiobook or just enjoy the peace and quiet.<br /><br /><b>Taste:</b> Treat yourself to a beverage (hot or cold) and your favourite comfort snacks to indulge in.<br /><br /><b>Touch:</b> select different textures that please you – a soft pillow, a heavy blanket, or wear your favourite comfy clothes. <br /><br /><b>2. Do it together.</b> Hygge is an action that can be done independently or with others – it is entirely up to you! Typically, humans are social beings, and therefore there are many benefits to a shared approach. Inviting others to practise Hygge with you can benefit the relationships you share and enhance your reflective experiences, through conversations like, “Do you remember that time when …?” Often these chats end in laughter and increased gratitude, both are captured in the aims of Hygge. <br /><br /><b>3. Eat and drink.</b> Enjoying a hot drink provides you with inner warmth that can enhance your ability to relax. Drink it at a slow pace, allowing yourself the opportunity to savour the flavour and sensation. Along with a supply of your favourite comfort foods, you are optimising your Hygge experience. Treat yourself! <br /><br /><b>4. Log-off, switch-off and unplug.</b> Taking a break from social media, or that dreaded inbox full of emails, provides you the space to be present and focus on your personal desires and pleasures, without the pressures or judgements of social comparison. Instead, you can occupy your time with some journalling, read a book, or simply reflect on the quieter pleasures in your life. <br /><br /><b>5. Engage with nature. </b>Decorate your safe space with houseplants, seashells, or other pieces of nature, or alternatively head out to the hills or by a river, lake or the sea. The sounds, smells and positivity of nature can provide you with a Hygge experience where you can savour the simple moments and appreciate the little things around you. As well as promoting exercise and physical wellbeing, this is a great way to take time out of your busy routine to escape to nature, where we are more inclined to be present and stress-free.<div><style class="WebKit-mso-list-quirks-style">
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</style></div></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-17871509109680300662023-10-27T10:07:00.009+01:002023-10-27T10:07:00.135+01:00Understanding And Managing Seasonal Affective Disorder <div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4_YAKFpa3KosnC-PJPLH1k4FviAHP8B4ljiIFygQEqihIVYLYSY9-ZRovxQHjao5NliBNMT_Qsqi5OrnyWSwQu6w1gBZi9pRbz_MCTK1WffkpnAEo57R2ctPuBf_pGM_b_ef5scHcGQblOWTwbMW1j6Tzq4a_eVcQtmRkDprmpA3VJG2vGupWn0d_2VEQ/s700/seasonal-affective-disorder.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="400" data-original-width="700" height="183" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4_YAKFpa3KosnC-PJPLH1k4FviAHP8B4ljiIFygQEqihIVYLYSY9-ZRovxQHjao5NliBNMT_Qsqi5OrnyWSwQu6w1gBZi9pRbz_MCTK1WffkpnAEo57R2ctPuBf_pGM_b_ef5scHcGQblOWTwbMW1j6Tzq4a_eVcQtmRkDprmpA3VJG2vGupWn0d_2VEQ/s320/seasonal-affective-disorder.png" width="320" /></a></div>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. </div><div><br /></div><h3 style="text-align: left;">Seasonal Affective Disorder</h3>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. <br /><br />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 light, which is limited during the winter. Similarly, shorter days can have an impact on our circadian rhythm, our body’s natural sleep-wake cycle system. As this is the body’s way of regulating and managing our functions and processes, changes to this rhythm might also lead to experiences of poor mental health. Nonetheless, SAD symptoms can also arise during the warmer seasons. These might include increased anxiety and discomfort in relation to higher temperatures and longer days. <br /><br /><h3 style="text-align: left;">Do you experience SAD?</h3>Do you find yourself:<div><ul style="text-align: left;"><li>being less motivated,</li><li>losing interest in daily activities,</li><li>feeling more tired than usual when the winter months are about to begin? </li></ul></div><div><br /></div><div>Although these sensations can be natural and are part of the human experience, they might also be related to SAD.<br /><br /><div>According to a recent NHS survey, SAD affects almost 2 million people in the United Kingdom. In Northen Europe, the estimated number of people experiencing SAD is 12 million. Countries such as Sweden, Finland and Norway are thought to be the most affected due to the very limited amount of sunlight during the winter. In these countries, 6.5% of residents have been diagnosed with a severe form of SAD, with women being significantly more affected than men. <br /><br /><h3 style="text-align: left;">What you can do if you are experiencing SAD</h3>If you think you might be suffering from SAD, it is important to seek adequate support. Although the cause of SAD is unclear, it can still be helpful to talk to your GP or to a mental health professional, as they can suggest resources and tips to manage your symptoms. Additionally, there are some general guidelines that people who experience SAD might find helpful to make their experience more manageable.<br /><br /><b>1. Try to get as much sunlight as possible <br /></b>Make the most of the daylight hours. Even if the weather is cloudy, stepping outside and getting some fresh air can be beneficial. <br /><br /><b>2. Exercise</b><br />Exercising regularly is a well-known ally in the maintenance of our overall health. You can also try to exercise outside if the weather allows you to. <br /><br /><b>3. Create a routine</b><br />Mental health issues can severely impact our daily lives. To account for this, try and keep a routine, featuring habits of self-care and time with others. <style class="WebKit-mso-list-quirks-style">
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</style></div></div><div><br /></div><div><b>4. Consider seeking help</b><br />As a mental health issue, SAD can also be treated with anti-depressants which may help you manage feelings of sadness and improve your day to day life.</div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-41972294775281500122023-09-19T15:40:00.003+01:002023-09-19T15:40:19.421+01:00Learning How to Embrace the Ageing Process<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrwOOMs676JobqcrWTxpVJpFZyO-M6CnwXfbWpqypbhtXBVKgAD63A33PzNUYj4W0z9D5w_Zhj5w4mPJzwr0_jCpBDe2tqbPKHEhvfA21LpxBDzm-tqZ9UBbuq_3y8VtvxxpXuWJwDXq3R73Byo_miX5_vC-ys5LRr2QrbRffJYyWEogKwc9MfgTgonaWv/s720/aging.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="480" data-original-width="720" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrwOOMs676JobqcrWTxpVJpFZyO-M6CnwXfbWpqypbhtXBVKgAD63A33PzNUYj4W0z9D5w_Zhj5w4mPJzwr0_jCpBDe2tqbPKHEhvfA21LpxBDzm-tqZ9UBbuq_3y8VtvxxpXuWJwDXq3R73Byo_miX5_vC-ys5LRr2QrbRffJYyWEogKwc9MfgTgonaWv/s320/aging.png" width="320" /></a></div>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. <br /><br />Growing older comes with both mental and physical issues and our health can be affected by many factors. In a study published on <a href="https://www.frontiersin.org/research-topics/3039/aging-and-mental-health">Frontiers</a> 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.”<br /><br />However, with the right mindset, a shift in perspective and a healthy lifestyle we can slow down the ageing process and maintain optimal wellbeing.<br /><br /><h3 style="text-align: left;">Ways to embrace the ageing process</h3><h4 style="text-align: left;"><b>1. Acceptance</b></h4>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 wisdom that can only be gained with time. Instead of resisting the passage of years, we must learn to accept it gracefully. By accepting the reality of growing older, we can free ourselves from the shackles of societal pressures and expectations.<br /><br /><h4 style="text-align: left;">2. Self-care and wellness</h4>Embracing the ageing process goes hand in hand with self-care and wellness. Take the time to nurture your physical, emotional and mental wellbeing. Engage in regular exercise, practise mindfulness and prioritise a healthy diet. By taking care of ourselves, we can enhance our overall wellbeing and approach ageing with a more positive mindset.<br /><br /><h4 style="text-align: left;">3. Reflection and awareness</h4>Ageing provides us with an opportunity for self-reflection and introspection. With each passing year, we accumulate experiences, failures and successes. Take time to reflect on these moments and learn from them. Embrace the lessons that life has taught you and let them shape you into a wiser and more compassionate individual.<br /><br /><h4 style="text-align: left;">4. Embracing change</h4>Change is an integral part of the ageing process, and it is crucial to embrace it rather than fear it. Embracing change allows us to adapt and grow, fostering personal development and resilience. Whether it's changes in appearance, relationships or lifestyle, approach them with an open mind. Embrace the transformations and make the most of the opportunities they bring.<br /><br /><h4 style="text-align: left;">5. Wisdom and experience</h4>One of the most valuable aspects of ageing is the wisdom and experience we acquire. Our years provide us with a unique perspective that can only be gained through time. Embrace this wisdom and share it with others. Take pride in your experiences and use them to inspire and help those around you.<br /><br /><br />Ageing is not something to be feared or avoided. Rather, it is a journey that allows us to grow, learn and discover the true essence of life. By accepting the ageing process and embracing the changes that accompany it, we can lead fulfilling lives filled with wisdom, grace and positivity. <br /><br /> <style class="WebKit-mso-list-quirks-style">
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</style>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-30759981694290739942023-08-30T13:58:00.001+01:002023-08-30T13:58:49.815+01:00How Nature can Enhance our Wellbeing<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKXTie4dSM_xBeDudghuwCBKDURKFDuviLMP8y4KCclfICihiT9bse3YHJnOeDm02WVSdOYbGJyJ5--dYP5as3X1q4tguCL_avXPCxfgthN5yDizPG4QruJ-acNg0PwVtiTA-XF8AMyKsPEWHPOZisOCkSlsXKYfUXEzVIc9z7PgMMuAXQHeOOSQDcjrEc/s912/get-outside.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="592" data-original-width="912" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKXTie4dSM_xBeDudghuwCBKDURKFDuviLMP8y4KCclfICihiT9bse3YHJnOeDm02WVSdOYbGJyJ5--dYP5as3X1q4tguCL_avXPCxfgthN5yDizPG4QruJ-acNg0PwVtiTA-XF8AMyKsPEWHPOZisOCkSlsXKYfUXEzVIc9z7PgMMuAXQHeOOSQDcjrEc/s320/get-outside.png" width="320" /></a></div>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. <br /><br /><h3 style="text-align: left;">How does nature impact us?</h3>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 attention, which allows our brains to relax more. <br /><br /><h3 style="text-align: left;">How to incorporate more nature time in our daily lives</h3>With our busy schedules, it might be difficult to find time to spend in nature. Here are some easy ways to incorporate more nature into your daily life.<br /><br /><h4 style="text-align: left;">1. Move your activities outside</h4>Even if you live in a city, parks, rivers, and natural spots might be available to you. If that is the case, think if you can for example take your lunch break outside, or if you can walk to work instead of driving or taking public transportation.<br /><br /><h4 style="text-align: left;">2. Exercise in nature</h4>A walk, a jog, a workout session – whatever your exercise of choice is, think if you can move your practice outside.<br /><br /><h4 style="text-align: left;">3. Start a hobby that involves nature</h4>Some of these might be gardening, hiking, camping, or bird watching. <br /><br /><h4 style="text-align: left;">4. Bring nature inside</h4>It has been shown that having plants, flowers, and natural smells in our house or office can improve mood and reduce anxiety. If spending time outside is not as accessible to you, think if you can find a way to decorate your space with natural elements. <br /><br /><h4 style="text-align: left;">5. Try Ecotherapy </h4>Ecotherapy (also known as green therapy or nature therapy) is a nature-based approach to therapy and overall wellbeing. Nature has been shown to have great positive effects on mental and physical health, with evidence of reduced depression and anxiety symptoms. Ecotherapy involves a wide range of activities, such as horticultural therapy, wilderness therapy, or pet therapy. <br /><br /><h3 style="text-align: left;">Nature for everyone</h3>Spending more time in nature can be beneficial for anyone, regardless of age, background, or circumstances. If you struggle with mental health issues, time in nature has been shown to promote relaxation, reduce symptoms of anxiety and improve overall wellbeing. Nature is also beneficial for neurodivergent individuals as it can provide a non-judgemental environment where they can experience sensory engagement, emotional regulation, and social interaction. It's not just adults who can benefit either, spending time in nature can positively impact the physical and mental health of children too, as well as promoting their cognitive development, confidence, and self-esteem. Lastly, connecting with nature can foster a sense of responsibility and promote an engagement with the conservation of our planet.<div><br /></div><div><b style="background-color: #04ff00;">Coming soon! Our new booklet on Ecotherapy</b></div><div><br /></div><div><a href="https://www.firstpsychology.co.uk/sign-up">Join our mailing list</a> and follow us on social media to be one of the first to read it!</div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0Scotland, UK56.490671199999987 -4.202645828.180437363821142 -39.3588958 84.800905036178833 30.9536042tag:blogger.com,1999:blog-8961233265808657978.post-17632435105957223912023-08-09T11:00:00.000+01:002023-08-09T11:00:00.142+01:00Ways to Build a Better Relationship with Your Parents<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsBWz0Fm_CX0qDfqrGWb-cBzfRHhCg96hWHbZal0ywSavuLuR_PsChfJ650anyg6PdnRFHManRfsqry2LjXhcm6VZ_iDeETYyT0BskX2wqECYRBDJ-7TY8wTfitZBPMtEqIj7tw-eA-ZgYpz_1gDKJ88hKmkLFZtonLCFAJrl_e3jYIt4j88TjoavENFx8/s596/parents.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="389" data-original-width="596" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsBWz0Fm_CX0qDfqrGWb-cBzfRHhCg96hWHbZal0ywSavuLuR_PsChfJ650anyg6PdnRFHManRfsqry2LjXhcm6VZ_iDeETYyT0BskX2wqECYRBDJ-7TY8wTfitZBPMtEqIj7tw-eA-ZgYpz_1gDKJ88hKmkLFZtonLCFAJrl_e3jYIt4j88TjoavENFx8/s320/parents.png" width="320" /></a></div>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. <br /><br />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:<br /><br /><ul style="text-align: left;"><li>Can you talk openly with your parents without fear of judgement?</li><li>Do you feel that your parents are controlling?</li><li>Do you feel loved?</li></ul><br />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.<br /><br /><h3 style="text-align: left;">The importance of a healthy relationship</h3>The relationships we have with our parents are some of the most important and influential that we’ll ever have because they can determine how we perceive the world and ourselves. In a report by the <a href="https://www.apa.org/pi/families/resources/parents-caregivers#:~:text=Parents%20and%20caregivers%20make%20sure,appreciation%2C%20encouragement%2C%20and%20guidance.">American Psychological Association</a> it states that:<br /><br />“Parents and caregivers make sure children are healthy and safe, equip them with the skills and resources to succeed as adults, and transmit basic cultural values to them. Parents and caregivers offer their children love, acceptance, appreciation, encouragement, and guidance. They provide the most intimate context for the nurturing and protection of children as they develop their personalities and identities and also as they mature physically, cognitively, emotionally, and socially.”<br /><br />But what if that isn’t how you were raised or what if your parents didn’t live up to idealisations and expectations? Regardless of how they raised you, they will undoubtedly have had a huge role in shaping the person you are today. For some people, their parents may have caused some internal scarring which has affected their mental wellbeing. Perhaps they lack self-confidence or struggle to maintain healthy personal relationships due to not knowing how to demonstrate love or forgiveness.<br /><br /><h3 style="text-align: left;">Ways to improve our relationships with our parents</h3>Before we can begin to make changes, it’s important to remember that our parents or caregivers are human, and nobody is perfect. However, that doesn’t excuse all behaviours, but we should be realistic and understand the difference between a healthy and unhealthy relationship.<br /><br />1. Know what kind of relationship you want and communicate that clearly without attacking or judgement.<br />2. Be accountable for your own identity. As adults, we choose our own identity and although we might feel resentment or want to blame our parents for how we’ve turned out, we can still choose our behaviours. <br />3. Practise self-love and acceptance rather than relying on your parents. People are different and have different views on the world but that shouldn’t form the basis of an unhealthy parental relationship.<br />4. Put boundaries in place. As an adult you can decide what you’re willing to accept in your life and it’s okay to set boundaries, even for your parents. Whether that’s not allowing them to come into your home without consent, dictating how you live your life or criticising your friends/partner.<br /><br /> <style class="WebKit-mso-list-quirks-style">
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</style>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-59730578198080624282023-07-27T15:00:00.005+01:002023-07-27T15:00:00.138+01:00Coping with Shock<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiit9sp7zbzlUQKnxodUOZKrh5-xnoAWsoEQubNFz4yCfi5dk5FPpEbzSHBjD5kAq1EJRu_Ue-Y6Mlewjck83mRBQD_Ywibx056IzpNyCflItQlvE1c9bts4ATCeVDSJXLa9m6ckWmowQuyJWfJ9RJCSpR948Rr7-LSPHGFLeMLEeGAXjrtxgZzs8uzt6S/s1000/shock.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiit9sp7zbzlUQKnxodUOZKrh5-xnoAWsoEQubNFz4yCfi5dk5FPpEbzSHBjD5kAq1EJRu_Ue-Y6Mlewjck83mRBQD_Ywibx056IzpNyCflItQlvE1c9bts4ATCeVDSJXLa9m6ckWmowQuyJWfJ9RJCSpR948Rr7-LSPHGFLeMLEeGAXjrtxgZzs8uzt6S/s320/shock.png" width="320" /></a></div>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.<br /><br /><h3 style="text-align: left;">How does shock affect us?</h3>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:<br /><br /><ul style="text-align: left;"><li>Increased heart rate</li><li>Rapid breathing</li><li>Anxiety</li><li>Sense of fear</li><li>Nausea</li><li>Stomach problems</li><li>Tight chest</li><li>Stress</li></ul><br />According to <a href="https://www.psychologytoday.com/au/blog/in-practice/201803/what-is-psychological-shock-and-5-tips-coping">Psychology Today</a>, “The hallmark symptom of shock is feeling a surge of adrenalin… You may feel jittery or physically sick, like you’re going to vomit or have [diarrhoea]. Your mind will likely feel very foggy, or like you can’t think straight. You may feel out of body. Your chest may feel tight. You may feel a disconnection from what’s happening, like you’re watching a movie of events unfolding rather than actually being there. You may feel intense anger and want to scream or yell”.<br /><br />As well as experiencing physical symptoms, shock can also affect the way we think and how we perceive the world around us, making us feel out of control of our lives. How people deal with shock can vary from one person to another, with some being more resilient and able to control their feelings and emotions. However, if you find yourself struggling with your mental wellbeing following a trauma, there are ways that you can learn how to cope better. <br /><br /><h3 style="text-align: left;">How to cope with shock?</h3>If your mental health has suffered from a recent trauma and you’re finding it difficult to cope, try practising the below exercises to feel more in control and improve your wellbeing. <br /><br /><b>Try to breathe deeply and calm down.</b> When you’re in shock it’s hard to think clearly and often people make rash decisions or behave irrationally. If you can just allow yourself a few minutes to breathe and let your body calm down, it will help to clear your mind, making you respond in a more rational way.<br /><br /><b>Process your thoughts and feelings.</b> Because shock can cause us to go into fight or flight mode, often we don’t allow ourselves enough time to come to terms with a traumatic event. By giving yourself some time and space to process everything or simply by speaking with someone, you can start to deal with your emotions. <br /><br /><b>Practise self-care.</b> Eating healthy foods, having a good sleep pattern and exercising regularly can all help your mind and body to handle challenging and traumatic situations better, which means you are less likely to suffer from anxiety, stress and depression.<br /><br /><b>Occupy your mind. </b>Although it’s important to confront your emotions, it’s also important to distract your mind from time to time with activities that give you space to recover from shock. Doing something that you enjoy, such as watching your favourite film, spending time with friends or walking in the countryside can boost your mood and improve your wellbeing.<br /><br /> <style class="WebKit-mso-list-quirks-style">
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</style>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-60945450957169897222023-07-21T13:44:00.002+01:002023-07-21T13:44:28.168+01:00Embracing Hope for Healing<div><i><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTqpoO6FXjf8WrbTz_8Uhc5ueusGvUJtwcmCeySp5y39AZ_FO0gTIhWCRqs9-UV-KVenk7fj7bAoRUcyOw434uWw5Pkf1rrJISfnJ3Oam3QnPNgPavNADncTQ06GV5Di680lBpC57_PW0qQfw6eZlb3STaqxeysDmBfbAIiZabmuOCO5m6xE2FbYr7QShi/s1000/hope.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="446" data-original-width="1000" height="143" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTqpoO6FXjf8WrbTz_8Uhc5ueusGvUJtwcmCeySp5y39AZ_FO0gTIhWCRqs9-UV-KVenk7fj7bAoRUcyOw434uWw5Pkf1rrJISfnJ3Oam3QnPNgPavNADncTQ06GV5Di680lBpC57_PW0qQfw6eZlb3STaqxeysDmBfbAIiZabmuOCO5m6xE2FbYr7QShi/s320/hope.png" width="320" /></a></div>‘…Hope is the thing with feathers</i></div><i>That perches in the soul,<br />And sings the tune without the words,<br />And never stops at all…’ </i><div> Emily Dickinson<br /><br /><br /></div><div><br /></div><div><br /></div><div>Hope is a complex concept that has interested people from many disciplines. Research suggests that having hope can impact the outcome of an event and this is supported by research on hope in the process of counselling/therapy.</div><div><br /></div><div><br /><h3 style="text-align: left;">What is hope?</h3><div><br /></div>The American Psychological Society, Dictionary of Psychology defines hope as ‘The expectation that one will have positive experiences or that a potentially threatening or negative situation will not materialise or will ultimately result in a favourable state of affairs’. <br /><br /><br /><h3 style="text-align: left;">How do we experience hope?</h3><div><br /></div>Have you ever felt a strong sense of hope for a future goal or desire while also experiencing some degree of loss of hope or despair? If so, this may be because of the way we experience hope. We view it from different perspectives at the same time – emotional, motivational, social, and identity-related – and may feel differently about it from each perspective. This can result in a complex overall experience. <br /><br /><br /><h3 style="text-align: left;">Is hope important in therapy?</h3><div><br /></div>Previous research suggests that the way we perceive our routes to desired goals, and emotional hope (such as feeling trust), are strongly associated with subjective wellbeing. In addition, researchers found that hope plays a significant role in providing motivation and strength to individuals affected by trauma, depression, and anxiety.<br /><br />One theory is that individuals begin therapy with a diverse range of opposing emotions, even in the initial stages when emotions such as sadness or feeling demoralised may be greater than emotions like joy or happiness. Researchers believe that talking about hope may enable an individual to focus on their strengths, which could then support positive change. <br /><br /><br /><h3 style="text-align: left;">How to foster hope</h3><b><div><b><br /></b></div>Stay connected:</b> Social connections can have a positive impact on mental wellbeing. Take time to nurture meaningful relationships and share experiences with those in your life. This may give you a sense of belonging. <br /><br /><b>Practise self-compassion:</b> Practising self-compassion can increase your emotional resilience in the face of adversity. Treat yourself kindly and accept your emotions. <br /><br /><b>Set yourself realistic goals:</b> Set yourself SMART goals (Specific, Measurable, Attainable, Relevant and Time-bound) which can bring you a sense of achievement and hope.<br /><br /><b>Be open to new experiences</b>: Be curious about what life may have to offer you and approach new opportunities in an open and welcoming way. This can help facilitate personal growth through new experiences. <br /><br /><b>Give yourself enough credit:</b> Acknowledge your past achievements. This can help you reflect on your strengths and increase your confidence in your ability to overcome difficulties.<br /><b><br />Ask for help:</b> Every individual needs help at some point in their lives. This makes us human. You can request help from a trained mental health professional or from someone you trust. It’s important to prioritise your needs and ask for help when needed and it can help you normalise your emotions and experiences.<br /><br /><br /><h3 style="text-align: left;">Further information</h3><a href="https://www.firstpsychology.co.uk/files/references-Embracing-Hope-for-Healing.pdf">Please click here for further reading list/references ></a><br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9GfyNwmJ0GINjYkEkzD6FWtrr0e8eZFCtvcZDHbiTUtpPbKnyJIDAdHIrxFWUSUbsk2LIIba1k6traIxrEXrHyc3hrpPleDw2HUULq_7J67QDMjWOJmoncnhczF8nygKHBCFx96OtNN-E_uX98dIJPwG3KVlutErDiI5XCdc_mQu28rYPNNBaUEMapcLV/s408/dudu-ozlevent.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="408" data-original-width="408" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9GfyNwmJ0GINjYkEkzD6FWtrr0e8eZFCtvcZDHbiTUtpPbKnyJIDAdHIrxFWUSUbsk2LIIba1k6traIxrEXrHyc3hrpPleDw2HUULq_7J67QDMjWOJmoncnhczF8nygKHBCFx96OtNN-E_uX98dIJPwG3KVlutErDiI5XCdc_mQu28rYPNNBaUEMapcLV/s320/dudu-ozlevent.JPG" width="320" /></a></div><span face="Arial, Tahoma, Helvetica, FreeSans, sans-serif" style="background-color: white; caret-color: rgb(97, 103, 108); color: #61676c; font-size: 13.199999809265137px;">This guest blog was written by Dudu Ozlevent. Dudu works as an Applied Psychology Practitioner at First Psychology Glasgow and First Psychology Online.</span><b><br /></b></div><div> <br /><br /> <style class="WebKit-mso-list-quirks-style">
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</style></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-48163281548691199102023-07-20T11:21:00.000+01:002023-07-20T11:21:27.884+01:00Why We Need Closure After a Breakup<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGpc-xqIwISIowZhoV2RMQgFgdgmLM91zTWH2xSPDDZnhA2Ndy4ZfqMM0L2rtWHgfDnTBSsEXevDBqrtHK602RehRrLDvRRCG6A5nCLe245HGwvMGgXvpPIGQKDNXNV8LrbJl-fbVJFl7KOuetZ6v8jeVHsI0nIPp82Adu7u674k-3kJkt9NjBC4cEtfnh/s1000/break-up-feelings.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="500" data-original-width="1000" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGpc-xqIwISIowZhoV2RMQgFgdgmLM91zTWH2xSPDDZnhA2Ndy4ZfqMM0L2rtWHgfDnTBSsEXevDBqrtHK602RehRrLDvRRCG6A5nCLe245HGwvMGgXvpPIGQKDNXNV8LrbJl-fbVJFl7KOuetZ6v8jeVHsI0nIPp82Adu7u674k-3kJkt9NjBC4cEtfnh/s320/break-up-feelings.png" width="320" /></a></div>Most of you will have experienced a breakup at some time in your life and whether the relationship was long or short term, it can be traumatic and upsetting if you were heavily invested in the person. Even if the breakup was amicable, you might need to seek closure before you can begin to heal and move on from the experience.<br /><br /><h3 style="text-align: left;">What is closure?</h3>Although you might be searching for closure following a breakup, you might not know how this can be achieved to deal with your emotional trauma. So, what is closure? According to <a href="https://www.verywellmind.com/what-is-closure-in-a-relationship-5224411">Very Well Mind</a>, closure of a relationship is “having a sense of understanding, peace, and accepted finality of the relationship whether it’s ended because of loss, rejection, or growing apart.” In short, it allows you to come to terms with the breakup, work through your emotions and move on. <br /><br /><h3 style="text-align: left;">Why do we need closure?</h3>When a relationship ends, it’s likely you will feel lots of negative emotions, which can impact your mental wellbeing if they aren’t managed properly. Some of the feelings and emotions you might experience include:<br /><br /><ul style="text-align: left;"><li>Anger</li><li>Resentment</li><li>Sadness</li><li>Low self-esteem</li><li>Despair</li><li>Confusion</li><li>Guilt </li></ul><br />If you find yourself dwelling too much on the past and are unable to make peace with your situation, these kinds of emotions can lead to anxiety and depression so it’s important to gain closure in order to gain more a positive state of mind and move forward with your life. <br /><br /><h3 style="text-align: left;">How to find closure</h3>Closure isn’t just about getting answers to your questions, such as “why didn’t my relationship work out?”, “Did I do something wrong?” or “Should I have done something differently”. Sometimes, no matter how many questions you ask, you will never feel satisfied with the answers. Instead, you need to learn to find peace within yourself, let go of negative feelings, forgive and move towards a brighter future.<br /><br />But how do you do that? Finding closure of a past relationship and breakup is a personal journey for each individual and while one thing might work for one person, it may not be advantageous for another. However, there are some methods that are universal and can be of great help to everyone. <br /><br /><b>Reflect.</b> Sometimes it’s easier to brush tricky situations under the carpet and push your emotions aside, but in the long term these negative emotions can rear their head and affect your future relationships. By reflecting on your experience and being objective, you’re allowing your mind to understand and process your feelings.<br /><br /><b>Communicate.</b> Although you might not get all the answers you’re seeking, communicating with the other person in an honest and open way can help you come to terms with the situation and prevent you from harbouring grudges. Also, speaking with a close friend or family member can be extremely therapeutic and will help you to release any negative thoughts and emotions.<br /><br /><b>Focus on the future. </b>One of the best ways to move on from difficult breakups is to turn your attention to activities that you enjoy, helping you focus on a brighter future. For example, spend more time on a hobby you love, take up a new sport or throw your mental energy into getting that promotion at work you’ve been hankering after.<br /><br /><b>Write a letter.</b> While writing a letter to your ex-partner can be a valuable exercise, it doesn’t necessarily mean that you have to send it to them. Just by putting your thoughts down on paper and explaining how you feel can be a fantastic outlet for your emotions. <br /><br /><br /><div>Practising these closure exercises should help you regain your self-confidence and self-esteem and heal emotionally, allowing you to move forward with a more positive outlook.<style class="WebKit-mso-list-quirks-style">
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</style></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-79952050594590072122023-07-14T10:57:00.001+01:002023-07-14T10:57:13.049+01:00The Effects of Self-Sabotage<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiesMEL5mqLlw53sELPnfLAXuAMyyCoTDhcxbn_Avbfj6DPTJfyvqP-mniyTJuhHJVwV-YemftlKTZ-pyrQvXK8_lbectCilOybTtGswekKbH6_06ENxwW8wWyQ5-LGOWtkZ9w15M4KJ_bSR64dwMlMlrkSYhpjq_Yd9sUjZMaaqefaEwUH8sAUKvozMY3/s800/self-sabbotage.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="592" data-original-width="800" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiesMEL5mqLlw53sELPnfLAXuAMyyCoTDhcxbn_Avbfj6DPTJfyvqP-mniyTJuhHJVwV-YemftlKTZ-pyrQvXK8_lbectCilOybTtGswekKbH6_06ENxwW8wWyQ5-LGOWtkZ9w15M4KJ_bSR64dwMlMlrkSYhpjq_Yd9sUjZMaaqefaEwUH8sAUKvozMY3/s320/self-sabbotage.png" width="320" /></a></div>One of the lesser-discussed influences on mental health is self-sabotage. Perhaps this is because people aren’t even aware they are doing it or you might not even know what it means. So, what is self-sabotage, and how can it affect your mental wellbeing? And perhaps, most importantly, what steps can you take to stop it?<br /><br /><h3 style="text-align: left;">What is self-sabotage?</h3>Self-sabotage is a form of destructive behaviour which is aimed at yourself. This can relate to work, relationships and other areas of your personal life. You may do these things knowingly, or in many cases, without being aware you are doing it at all.<br /><br /><h4 style="text-align: left;">Some examples of self-sabotage</h4><ul style="text-align: left;"><li>You apply for several jobs and obtain many interviews for roles you know you would enjoy but when the day of each interview arrives, you cancel. This could be a pattern that you know you repeat because you’d rather not attend an interview for a job you’d love than be disappointed by being unsuccessful.</li><li>In a relationship that is going well you might do or say things that could push your partner away. Because you fear being rejected further down the line you would rather self-sabotage than be hurt by your partner in the future. </li></ul><br />Each of the above examples are of situations which can give you the satisfaction of thinking well, things just weren’t going to work out anyway. Yet this is only because you practise patterns of behaviour that achieve the same results each time. If you don’t attend for interview, then you don’t get the job you want and so that job is just always out of reach. When you sabotage relationships with the same behaviour each time, you have a reason for it not working out rather than feeling rejected and it damaging your self-esteem. <br /><br /><h3 style="text-align: left;">What causes self-sabotage?</h3>Studies reveal that self-sabotage and self-destructive behaviour can stem from childhood trauma and is often due to low self-esteem and being unable to cope with stressful situations. <br /><br /><h3 style="text-align: left;">How do you stop self-sabotaging?</h3>Although people self-sabotage to protect themselves, it can actually make them feel worse over time. You are never achieving what you see as your goals, be it a great job, a healthy relationship or being physically healthy. According to <a href="https://journals.lww.com/nursingmanagement/Citation/2017/04000/How_to_defeat_self_sabotaging_behaviors.12.aspx">nursingmanagement.com,</a> solving the problem of self- sabotage is not a 'quick fix'. You need to identify the specific behaviour that stops you achieving your goals. <div><br /></div><div><h3 style="text-align: left;">Tips to breaking the self-sabotage cycle</h3><ol style="text-align: left;"><li><b>Recognise your triggers and your self-sabotaging behaviours.</b> You might want to take time to reflect or find patterns in your behaviour. </li><li><b>Practise <a href="https://www.firstpsychology.co.uk/mindfulness">mindfulness</a>.</b> This can help you shift your focus onto something else in a non-judgmental way, which can help prevent certain behaviours that lead to self-sabotage.</li><li><b>Be being kind to yourself. </b>By showing yourself some kindness, you can strengthen your emotional resilience so you’re able to cope better in stressful situations.</li><li><b>Learn how to become more accepting of failure and understand that it’s okay for things to not always go to plan. </b>Often we self-sabotage because of our fear of failure or rejection, which can deter us from taking risks. </li></ol><br /> <style class="WebKit-mso-list-quirks-style">
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Although spending time with friends can be fun, there is much more to friendships than social interaction but why exactly are they so important for your mental health?<br /><br /><h3 style="text-align: left;">What is a friend?</h3>A friend is someone you want to share good news with, talk to in times of trouble, and confide in with personal aspects of your life. However, while for some people making friends is easy, for others it can be difficult. A lack of friends can lead to feelings of loneliness and self-confidence and over time, it can cause depression. Good friends can help you feel supported and respected and can also prevent loneliness. <br /><br /><h3 style="text-align: left;">Why can it be difficult to find friends?</h3>You may have had close friends and drifted apart because life took you in different directions. Life changes such as marriage, children or career can put a strain on friendships especially if your friend feels they don’t fit into your lifestyle any longer. Likewise, if a friend has a child, they may not have as much time to socialise as they once did, or you may feel you don’t connect with them anymore as you can’t relate to this new part of their life. If a friend gets married or enters a serious relationship, they may spend more time with their partner and prioritise them rather than you. <br /><br />Whether you had friends and no longer feel close to them, or you feel you don’t have any friends at all, it can have a negative impact on your mental health.<br /><br />A lack of friendships can lead to:<br /><br /><ul style="text-align: left;"><li><b>Low self-esteem.</b> When you don’t have any friends, you may feel that you are unworthy of being loved.</li><li><b>Being withdrawn.</b> A person who doesn’t have meaningful friendships can become withdrawn from social, academic and workplace activities.</li><li><b>Depression and suicidal thoughts.</b> According to <a href="https://hampshirecamhs.nhs.uk/issue/friendships/">the NHS</a>, young people who are struggling with friendships can feel worthless to the point of considering self-harm or suicide.</li></ul><br /><h3 style="text-align: left;">How can I make friends and maintain friendships?</h3>It is inevitable that friendships change as people reach different milestones in their lives. Yet this doesn’t mean that friendships can’t be maintained. There can be periods when you won’t see a friend as often or you’ll need to accept that certain factors will change your friendship dynamic. Like any relationship, friendships can take work and so you may have to make a concerted effort to set aside time for friends. This can mean accepting that weekly nights out are a thing of the past with a friend who now has children, and that for a while your friendship will need to be conducted at home, over the phone or in child-friendly venues. If you feel a friend hasn’t been as present recently, tell them you’d love to see them more and put aside time to make it happen. Maintaining friendships sometimes means putting in more effort. <br /><br /><h3 style="text-align: left;">What if I can’t make friends?</h3>If making friends is difficult, there are steps you can take to improve opportunities to find friends:<br /><br /><ul style="text-align: left;"><li><b>Friendships can take time.</b> Meeting someone new can be daunting, not only for you but for your potential new friend. They may not want to instantly meet up for coffee or to participate in activities with you and it may take time to trust in this new friendship. New friendships can begin with chatting on a regular basis be it at work or in a social environment and can be built up over time doing activities you both enjoy.</li><li><b>Don’t be put off if a friendship doesn’t work out.</b> Just because one friendship isn’t successful, doesn’t mean the next attempt won’t be.</li><li><b>Take up a new hobby, class or sport.</b> Meeting people with the same interests as you is a great way to find friends and by starting something new, you’ll also be having fun and broadening your experiences.</li><li><b>Reach out to old friends.</b> You may have fallen out with a friend over something trivial or simply lost touch over time. If there is someone you miss, consider getting in touch with them to rekindle your friendship.</li></ul><br /> <br /><br /> <style class="WebKit-mso-list-quirks-style">
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</style>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0Scotland, UK56.490671199999987 -4.202645828.180437363821142 -39.3588958 84.800905036178833 30.9536042tag:blogger.com,1999:blog-8961233265808657978.post-88216178128440732802023-06-29T13:14:00.000+01:002023-06-29T13:14:08.291+01:00Ways to Ignore Digital Pressure and Become Unavailable<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgdYzOXBtxQhVt1k7v43vmlVD2274z9epMYf3Jr70fNDZ-zAaiqlZN9g9Fff12_bhXw8jbhkZMltFGV99A_9YtRm3zsIfDbU_hql2JC_xf0pHFmky8b_MAc6AKoa_0ozusYg7qedpStsD28wHCmKoHCk-aiB0nx2GhEKWrtE74cxXa4B8UaBPsEZoUcvRb/s1087/likes-social-media.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1087" data-original-width="1000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgdYzOXBtxQhVt1k7v43vmlVD2274z9epMYf3Jr70fNDZ-zAaiqlZN9g9Fff12_bhXw8jbhkZMltFGV99A_9YtRm3zsIfDbU_hql2JC_xf0pHFmky8b_MAc6AKoa_0ozusYg7qedpStsD28wHCmKoHCk-aiB0nx2GhEKWrtE74cxXa4B8UaBPsEZoUcvRb/s320/likes-social-media.jpg" width="294" /></a></div>Living in an ever-evolving digital age means we can access information, and people, almost immediately, anytime, anywhere. But is this always a good thing? According to an article in <a href="https://www.independent.co.uk/life-style/uk-time-spent-online-poll-b1835674.html">The Independent</a>, adults in the UK will spend the equivalent of 22 years, 1 month, and 4 days of their lives online. So, if you’re concerned about the impact of spending so much time online, how can you avoid becoming part of this worrying statistic?<br /><br /><h3 style="text-align: left;">Digital pressure</h3>Digital pressure can take many guises. You may feel compelled to post images of your perfect day out, of family events, or even just of a new outfit. You could also feel pressured to interrupt what you’re doing to answer messages or react to your friends’ social media posts. If any of this resonates with you, it’s time to think about taking a break and becoming unavailable as it may be taking a toll on your mental wellbeing. In fact, according to some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8465704/">studies</a>, increased usage of devices can disturb sleep and in turn increase the risk of mental illnesses such as depression, and anxiety. <br /><br /><h3 style="text-align: left;">How can I ignore digital pressure and become unavailable?</h3><ul style="text-align: left;"><li><b>Start small –</b> if you find it difficult to be away from social media or your phone for extended periods of time, set limits you can cope with. For example, make an effort to set yourself a target of turning off your mobile for a whole hour a day. Build upon this time for longer sessions.</li><li><b>Set a curfew for devices –</b> agree a time at night when all devices need to be put away. Even better, keep devices out of the bedroom altogether so you aren’t tempted to take a sneaky scroll through your socials to see what’s going on.</li><li><b>Pause before answering messages – </b>Ask yourself, is it urgent? Is an answer needed immediately? Don’t feel that you need to reply to messages immediately, especially if it means interrupting an activity you are currently doing. </li><li><b>Spring-clean your social media accounts –</b> Consider if you need to be on absolutely every social media platform. The more platforms you’re on, the more likely you are to waste time updating or scrolling through them all. </li><li><b>Do more –</b> fill your time with things you enjoy doing, and don’t feel the need to post pictures of your activities while you do them. Sure, take pictures for posterity, but why interrupt a great moment just because you want the world (well your social network at least) to know what you’re up to?</li><li><b>Limit your posts –</b> As above, you don’t need to post everything you’re doing, while you do it. Instead, make the decision to post just once a day, or even better, once a week and put aside a limited amount of time to do this rather than constantly updating your socials.</li><li><b>Organise time for work emails –</b> It can be all too tempting to stop what you’re doing when you see an email pop into your inbox. However, doing this can stop you mid-flow, which can eventually lead to work not getting done, and you becoming anxious as a result. Set aside time in the day when you’ll look at emails. This can be first thing in the morning and then an hour or so before the end of the working day. </li></ul><br />Whether you decide to go cold-turkey or want to take it a step at a time, ignoring digital pressure to concentrate truly on yourself can reap many benefits, not least for your mental health. <div><br /></div><div>Further information</div><div><br /></div><div>To find out more about Healthy Social Media Use, <a href="https://www.firstpsychology.co.uk/files/healthy-social-media-booklet.pdf">read our free booklet ></a><br /><br /> <style class="WebKit-mso-list-quirks-style">
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</style></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0United Kingdom55.378051 -3.43597327.067817163821154 -38.592223 83.688284836178838 31.720277tag:blogger.com,1999:blog-8961233265808657978.post-12051214913427624522023-05-25T10:08:00.003+01:002023-05-25T10:08:32.296+01:00How to Develop a More Positive Mindset <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnd8deIoP36ZvJFg4dklrZikymfTCDsxqf3nFAsM4Ko3Kzt47hPXT6P0p4ZXbzDdes3GKv_1_V5IQGC5olznfs8njLL-bMK8Pl_Vb37LZ3qHv7DUeRHdPb4u95cYyqrxe8fLkTWVcc7aENhwmm3nFFbP1ChpYGkGUNxycUsI28or9t-zZp8Zd9ASCglQ/s1000/affirmations.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="500" data-original-width="1000" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnd8deIoP36ZvJFg4dklrZikymfTCDsxqf3nFAsM4Ko3Kzt47hPXT6P0p4ZXbzDdes3GKv_1_V5IQGC5olznfs8njLL-bMK8Pl_Vb37LZ3qHv7DUeRHdPb4u95cYyqrxe8fLkTWVcc7aENhwmm3nFFbP1ChpYGkGUNxycUsI28or9t-zZp8Zd9ASCglQ/s320/affirmations.png" width="320" /></a></div>You may be acutely aware that you’re currently wandering around in a cloud of negativity. Alternatively, you could just have a niggling feeling that you’ve been looking on the downside recently but not sure why. A negative mindset rarely comes from nowhere and it’s more than likely that it's been gathering for some time, but how – and why? And how can you develop a more positive mindset?<br /><br />Numerous studies have shown that positive thinking can help with stress management. If the power of positive thinking has such an impact on your mental health, it’s worth discovering how to harness this. So, what can you do to ensure you’re thinking more positively?<br /><br /><h3 style="text-align: left;">Speak kindly to, and about, yourself. </h3>That voice in your head has more power than you may think. If you are constantly thinking of the negatives, then you will soon believe those thoughts to be the reality. For example, if trying something new, and the voice in your head says, “I can’t do this”, turn this around and think “I may not have done this before, but I’m going to give it a go.” Instead of telling yourself that the results of what you are going to do are going to turn out badly, consider the positives. <br /><br /><h3 style="text-align: left;">Say your positive thoughts out loud</h3>Affirmations are popular for a reason and people find it helpful to start each day with a positive sentence or phrase. Affirmations can help you view yourself in a positive light, increasing your self-confidence and self-worth. You can create your own phrase or sentence that resonates personally for you. Some examples might include:<br /><br />“I am good enough”<br /><br />“I am confident”<br /><br />“I am powerful”<br /><br />Find your own positive affirmation and say it to yourself each morning, even if you don’t initially feel like it’s true.<br /><br /><h3 style="text-align: left;">Be around positive people</h3>It makes sense that if you are always surrounded by negative people who say negative things then you too will become embroiled in that cycle of negativity. Find people that see the good in others and are happy to share their positive thoughts. It’s difficult to ignore the good energy from positive people. Their positive spin on things can begin to influence the way you see things too, especially yourself.<br /><br /><h3 style="text-align: left;">Adopt a healthy lifestyle</h3>You’ve undoubtedly heard the phrase, “you are what you eat” and there’s more than a grain of truth in this saying. Certain foods and drinks can affect your mood and mental health. Caffeine and alcohol can have a negative effect on your temperament so aim to cut down or eliminate these from your diet. You should also consider:<br /><ul style="text-align: left;"><li><b>Exercise</b> – be it an exercise class, going for a walk during your lunch hour or investing in an exercise bike, exercise encourages endorphin production which is the body’s 'happy hormone'.</li><li><b>Hydration</b> – drink plenty of water throughout the day as dehydration can lead to lack of concentration, decreased energy, and low mood.</li><li><b>Food</b> – leafy greens like spinach, watercress, and kale contain folate and magnesium, which have been shown to improve mood and even reduce anxiety.</li></ul><h3 style="text-align: left;"><br /></h3><h3 style="text-align: left;">Learn to appreciate</h3><div>We often go through life thinking about all the things that go wrong and don't notice all the things that are good in our lives. Write down two things each day that you are grateful for. These can be tiny things or huge things. </div><div><br /></div><div>For example, you may be grateful for the postman bringing your post, or the ability to cook lovely food, or for having a comfortable bed, for the moment the sun shone on your face today, for the birdsong, for having a lovely partner, for having a family who love you, for someone's random act of kindness, for the wind in your face, for a strong body that allows you to exercise, the smell of some lovely flowers, etc. The list really is endless. There are so many things you can be thankful for and the more you think about them, the more your mind will focus on what you have rather than what you don't have. </div><div><br /></div><h3 style="text-align: left;">A final word on positivity</h3><div>Positivity doesn't mean pretending the bad things aren't there. It's important to recognise that things in life aren't always the way we want them to be and life can be extremely tough at times. However, it's also important to spend more time focusing on the good things rather than dwelling on the bad things. The more we start to appreciate what we have, the more positive we will feel and the easier it will be to think of more things and before we know it, we will have started building a positive mindset.</div><div> <br /><br /> <br /><br /> <br /> <style class="WebKit-mso-list-quirks-style">
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</style></div>First Psychologyhttp://www.blogger.com/profile/13021936454322197217noreply@blogger.com0Scotland, UK56.490671199999987 -4.202645828.180437363821142 -39.3588958 84.800905036178833 30.9536042