First Psychology blog

Over the last few days we’ve been looking at the issue of procrastination, exploring why we procrastinate, and looking at strategies to help us stop doing it.   One of the biggest challenges when trying to manage and overcome procrastination though is the psychological impact that procrastination can have on us.    Depression/low mood and procrastination A 2007 study published in the psychological bulletin suggested that the link between depression/low mood and over-procrastination was very strong. This is perhaps not a surprising finding. If we procrastinate over a task, we may feel hopeless in our abilities or helpless to get things done. That in turn may lead to low mood and depressive symptoms. This can often turn into a bit of a cycle. The more we procrastinate, the more hopeless and helpless we feel, and the less likely to undertake tasks we know we need to do. In other words, we procrastinate more.    OCD and procrastination Procrastination has also been ...

The long-awaited British summertime is now upon us. It’s a time of light evenings, longer days and sun-drenched weekends eating ice cream and relaxing in our open spaces. However, for some people the summertime brings with it unwelcome associations and phobias which can put a dampener on not only their enjoyment, but also that of their friends and family. Summer phobias are more common than we think. A phobia is more intense than a dislike of something, or an unwillingness to do something. It will bring significant anxiety to the person when they see – or even think about – the source of their phobia. Usually phobias arise as a result of a frightening or traumatic experience earlier in our lives – usually in childhood, but sometimes as an adult. A bee sting, a fall into the sea, or a bad case of sunburn are all enough to trigger a phobia. This article gives a full list of the ‘recognised’ summer phobias - there are more than we may think! To many, your phobias may seem irrational – th...

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

None of us wants to see a child unhappy, but the best way to help kids overcome anxiety isn’t to try to remove stressors that trigger it. It’s to help them learn to function as well as they can, even when they’re anxious. And as a bi-product of that, the anxiety will decrease or fall away over time. Remember: the goal isn’t to eliminate anxiety, but to help a child manage it. It is natural to feel anxious when dealing with changes to our usual routine – starting school is a good example of one of these changes. Often, your child won’t know the words to explain what they’re feeling, but if any of the following is becoming an issue, chances are your child is anxious about something: Being clingy and having tantrums  Not wanting to go out or spend time with their friends Worrying about things that they’ve previously not mentioned Complaining about ‘not feeling well’ We’ve developed six top tips to help guide your child through times of change and help manage their anxie...

It's Friday 13th, the only one in 2016, and those of you who suffer from a fear of Friday 13th may well be feeling some of the common symptoms of phobia.  These include: shaking, feeling disorientated or confused, sweating profusely, rapid heart beat, dry mouth, dizziness, nausea, and pains in the chest. Often people also worry about being out of control, fainting or even dying, and this can add to the feelings of anxiety and distress. So why fear Friday 13th? There are a whole range of reasons why it is thought we fear this day, many of them stemming from associations with bad events in the bible. However more generally speaking, phobias are strong irrational fears about something being dangerous when there is little or no danger at all. Sometimes we develop fears and phobias following a traumatic event and this creates an association between our object of fear and the bad event. However often people with a phobia or fear have no idea where it has come from. How do phobias...

It's that time of year when all the hard work of exams pays off and young people pack up their things and head off to university full of excitement about the future. Freshers week, the first week back when 'freshers' or new students are traditionally welcomed to the university, is usually full of social events. It is common for new students to feel excited at the thought of starting something new and meeting new friends. It is also usual to have general worries about fitting in, getting on with new people, whether you are good enough for your course, etc. Whenever we experience change in our lives, it is often a time when we also experience stress and anxiety. This is a normal part of life. However, some people also suffer from social anxiety issues and those people may experience dread at the mere thought of Freshers Week. Tips for dealing with social situations If you are feeling highly anxious about Freshers Week, here are some tips for dealing with social sit...

As Halloween approaches and we prepare ourselves to see some scary sights, we're exploring the wider topic of fears and phobias and ways to tackle some of the most common fears. Fears are our in-built way of keeping us safe – they remind us that certain things, such as snakes, can be dangerous, so we give them a wide berth and stay alive. However, sometimes we develop an intense fear of an object or situation that prevents us from carrying on with life on a day-to-day basis. Symptoms of fear and phobia There are many symptoms associated with intense fears and phobias, such as shaking; feeling confused/disoriented; sweating; feeling sick and dizzy; rapid heart beats; chest pains;  a dry mouth; and difficulty breathing. Some sufferers may also fear losing control, fainting or dying. These symptoms are commonly experienced by those with anxieties such as fear and phobias.  Common fear and phobias People fear all sorts of things, however there are some more commo...

Today we look at the third relaxation technique, body scan, which can be used to combat stress. Body scan is similar to progressive muscle relaxation, covered in our previous blog, but involves focusing on muscle groups rather than tensing and relaxing them. Technique 3 - body scan Lie down on your back with your legs straight out and your arms by your sides. Focus on your breathing and breathe deeply for two minutes or until you feel ready to start. Focus on your toes on your right foot. Tune in to the sensations you feel there and imagine your breathe flowing from the sole of your foot.  After a few minutes, move your focus to your right ankle and repeat process. Then move to your right calf, knee, thigh and hip and repeat for the left side of your body. From there, move up to your torso, through your lower back and abdomen, the upper back and chest, and your shoulders. Pay close attention to any parts that are uncomfortable. Move your focus to your fingers on your righ...

Following on from our blogs on stress and relaxation, today's blog will look at the relaxation technique known as progressive muscle relaxation. This technique involves systematically tensing and relaxing different muscle groups to gain an awareness of how tension and relaxation feel in the body. This should then make it easier to notice when we become tense and therefore more able to do something about it. Technique 2 - Progressive muscle relaxation Get comfortable, take off your shoes and make sure your clothes are loose. Take a few minutes to slowly breathe in and out. Turn your attention to your right foot and focus on how it feels. Slowly tense the muscles in your foot as tightly as you can. Hold for a count of ten. Slowly release the foot, taking note of how it feels as the tension leaves the foot and it becomes limp. Stay in a relaxed state breathing deeply and slowly. Next focus your attention on your left foot. Follow the same sequence as for right foot.  Con...

Following on from our previous blog on work-place stress, the next few blogs will look at different ways to relax. Being able to relax effectively is an important skill because it triggers the body's natural relaxation response - the opposite of the stress response. Relaxation is not difficult, but it can take some practice to master. Trying a range of techniques is a great way of finding what works best for you. Technique 1 - Deep breathing Focused deep breathing can be a very helpful technique in combatting stress and it forms the foundation of other relaxation practices. The key to deep breathing is to concentrate on breathing from the abdomen, filling up the lungs with air and puffing up the abdomen as we inhale. This process delivers more oxygen to the body and immediately helps reduce anxiety and tension. How to deep breath Sit in a comfortable position, with a straight back. Place one hand on your chest and the other on your abdomen. Inhale through your nose. You...

With controversy surrounding the recent European Football Championships which took place in Poland and the Ukraine, and in tribute of Nelson Mandela's birthday tomorrow, it seems fitting to draw the spotlight on the topic of discrimination and racism, in particular. It is hardly surprising to learn that racial discrimination may be harmful to our health. Findings from a study conducted at Rice University found approximately 18% of black people and 4% of white people reported more physical symptoms and higher levels of emotional upset as a result of perceived treatment based on race. Indeed, the relationship between perceived racism and self-reported depression and anxiety is strong. According to researchers at the University of British Columbia, it is how we feel about ourselves, particularly how we experience pride that determines our racist attitudes towards others who are different. 'Authentic' pride results from hard work and achievement whereas 'hubristic...

From fear of commitment to another fear altogether, for those of you who hadn't noticed, today is Friday the 13th. For individuals who suffer from paraskevidekatriaphobia (fear of Friday the 13th) this day, which comes around at least once a year and as many as three, is feared so much that they will re-schedule appointments, dodge ladders and black cats, or indeed avoid anything they think might bring them bad luck. But is Friday the 13th a phobia? A phobia is a form of anxiety disorder which causes distress for an individual and disrupts their everyday life as they go to great lengths to avoid certain situations and objects. Phobias are defined as 'a strong, excessive, irrational fear of something that actually poses little or no danger'. Approximately 2.5 million people in the UK suffer from phobias and women are twice as likely as men to suffer from panic disorder, post-traumatic stress disorder, generalised anxiety disorder and specific phobia, though men and women s...

For some, Christmas is not about religion, but more about the presents they receive. It's true, Christmas is a time of giving and even the Christian story mentioned the three wise men presenting gifts of gold, frankincense and myrrh. But should it be more about the ‘the art of giving’ rather than giving in the material sense of the word? A study conducted by Carter & Gilovich (2010) found that purchases made with the intention of acquiring a life experience rather than material goods made people happier. This might be because experiences improve with time, take on new meanings and live longer in our minds. Experiences can also resist unfavourable comparisons and can be mentally revisited unlike material posessions. Giving in other ways also has its benefits. When we talk about social support and how it is good for our health we assume the benefits come from receiving support from others. However, scientists, using sophisticated brain imaging techniques at the UCLA, have fou...

The holidays are nearly upon us and it may sound ironic but the holiday season can be very stressful or even totally overwhelming for some people - particularly those who are prone to anxiety. Here are some tips on how to manage your anxiety during the festive season. Too much to do  You may be feeling pulled in many different directions with work, family as well as shopping and entertaining. If this is the case, take a moment to slow down. Make lists, plan menus and give yourself plenty of time. By organising your time and prioritising tasks you can minimise stress and anxiety. Too little money  As early as October we may see adverts for Christmas which show gifts piled up under the tree and tables full of tempting food. With expectations such as these, it is no wonder we may feel the need to overspend. In order to avoid temptation, set yourself a budget and make a list of how much you can spend on each person and stick to it. Consider buying joint gifts or making them....

Good conversation is one of life’s pleasures, but many people can find conversing with people they don't know, perhaps at a seasonal party or a work function, very daunting. Following on from our blog post earlier this week, here are some tips on how to strike up a conversation upon entering a room. We hope these tips will help you through the party season and beyond: Assess the room, eavesdrop on conversations and choose which discussion you want to engage in. There is no point joining a conversation you're not interested in or do not understand.  Look for people who have open body language. These signals are invitations to join the conversation, e.g. those who return eye contact and stand with their body at an open angle.  Mimic the body language of people in the conversation as this will establish rapport with them. Nod when they nod and lean forwards or backwards when they do.  If you dry up in conversation, don’t panic. It’s probably not that you’ve got nothin...

The party season opens up a whole host of opportunities to enjoy conversations and build connections with other people, whom you may never have met, if you‘d stayed at home. However, for some it takes courage to join in, have fun and strike up a conversation. Entering a room where you know few people well and where everyone looks deep in conversation can be very daunting. You may feel the added pressure of being seen to be enjoying yourself while not knowing exactly how to behave because usual business etiquette has gone out the window. Here are some tips on how to make joining in a little easier: Before the party try to relieve tension by going for a walk, shake out your arms or touch your toes. The more tension you can release beforehand, the more relaxed you will feel at the party.  In the run up to the event, try to push yourself out of your comfort zone. Make conversation with strangers on the way - perhaps make small talk about the weather with the person sitting next ...

It is shocking to hear the latest statistics on the number of anti-depressants being prescribed in some parts of Scotland, (see http://thescotsman.scotsman.com/news/Scotland-in-the-grip-of.6843890.jp  The fact that around 1 in 10 adults take these medicines says a lot about the pressures of the world we live in, and the number of people struggling with low mood and anxiety (the two often go together). Of course it is easy to leap into a polarised view, seeing anti-depressants as either a panacea for all problems or alternatively a way of avoiding the underlying difficulties we are grappling with. Neither perspective in its extreme is helpful. Anti-depressant medicines are a form of pain relief, and as such have to be used with care and thought. Like any form of pain relief, it is not always sensible to avoid addressing the underlying cause of what is hurting. Yet to ignore the fact that things can sometimes be too painful or difficult to address without anaesthetic, is equally ...

It cannot have escaped your attention that Valentine's Day (14 February) is looming ever closer! Valentine's day is when we traditionally exchange cards, gifts and romantic gestures with our intimate companions to tell them how we feel about them. For this reason, at this time of year, the shops are awash with hearts, flowers and chocolates. For more about Valentine's Day and the history and traditions surrounding it visit http://www.en.wikipedia.org/wiki/Valentine's_Day Some people, of course, will not have an intimate companion, or may choose not to take part in Valentine's Day this year for their own reasons. Others, however, may lack the confidence,  dread meeting people, or feel socially anxious. It is not unusual to feel anxious when meeting new people, but when the levels of anxiety make meeting an intimate companion difficult, extreme shyness or social anxiety may be the cause. If this sounds like you, you will be pleased to hear there are things you c...