First Psychology blog

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

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

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

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

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

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  The Independent , 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? Digital pressure 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 studies , increased usage of devices can disturb sleep and in turn increase the risk of ...

Poor mental health can result for a number of reasons, from work and relationships, to worries about finances and family issues. These concerns may lead to feelings of depression, anxiety, and stress, all of which may impact your daily life. The good news is that if your mental health is suffering, there are steps you can take to help get it back on track. Tap into mindfulness In short, mindfulness is taking in each moment. This means paying attention to how you feel, and what is happening in the here and now. Sometimes we can be too concerned with tasks we need to get done, and with worries about the future. Mindfulness encourages you to focus on touch, sights, sounds, smells and emotions that you are experiencing in the moment. If you’re feeling anxious, stressed or even lonely, being aware of the way you feel can help you identify why you feel a certain way in that moment. Tackling each feeling as it arises can also stop you becoming overwhelmed by ever increasing waves of emotions....

Many parents are already aware of the hormonal changes that take place during the teen years. Dramatic mood swings and conversations consisting of nothing more than grunts or eyerolls can often appear to be the norm once they hit 13. But would you know how to spot the difference between normal teen angst and something more concerning, such as depression in teenagers? According to the British Journal of General Practice “Earlier recognition of depression in young people has the potential to reduce the burden of depression in adulthood.” This alone is enough reason to be aware of the signs of depression in teenagers and, as parent or carer, to want to provide your teen with as much support as possible. What are the signs of depression in children and teens? Low mood for an extended period of time  No longer enjoying activities or hobbies that they once did Increased irritability or bad temperedness Sleeping more or less than usual Drastic change in weight Overeating or undereating F...

The use of social media has grown exponentially over the last couple of decades, with a staggering 5.03 billion people worldwide now connecting online. In July 2022, the Datareportal overview reported that: 59% of the world uses social media (4.7 billion people) there were 227 million new social media users in the last year alone the average time spent on social media is almost 2.5 hours a day While this might not surprise you, the negative impact social media has on our mental wellbeing might. Of course, social media has many positives but when you begin to feel it is having more negative effects on your mental health, it’s time to make some changes. How social media can negatively impact our mental health Constant use of social media platforms such as Facebook, Twitter, Instagram, Snapchat and many others can affect us both mentally and physically. From feelings of anxiety and symptoms of depression to disruptive sleep patterns, these can take their toll on our overall wellbeing if ...

Trying to find a compromise between our parents’ expectations and our own life goals when we’re growing up, particularly during our teenage years, can sometimes be a struggle. Perhaps they have certain ideas of the route you should go down, whether that’s college, university or a specific job path, but your ideas don’t match up to theirs. Having a difference of opinion certainly isn’t uncommon but when you feel as though you’re underachieving or you’re a disappointment to your parents, it can have a serious impact on your mental wellbeing. In an article published by the Journal of Adolescent Health , it was found that “high parental expectations, emphasis on academic achievement, or feelings of not meeting parents’ expectations are associated with worse mental health.” While we all want to please our parents and live up to their expectations, it shouldn’t come at a cost of negatively impacting our self-confidence or trying to be something we’re not. There are many different types of e...

For many of us, hopefully, we will live until a ripe old age and get to enjoy a long and happy retirement. However, there may be some setbacks along the way that can make ageing for some people a greater struggle. As the body and mind age, it’s inevitable that there are going to be changes but there are ways that we can help keep our mental and physical wellbeing in optimum health.  In a publication posted on Frontiers it states that “multiple social, psychological and biological factors are determinant of mental health, as well as life stressors. Among these, the lack of independence, limited mobility, chronic diseases, pain, frailty or other mental and physical problems, require long-term care.” So, how can we come to terms with the ageing process and how can it affect our mental and physical health? There are five main issues that can impact our mental health as we get older: Discrimination Relationships Participation in activities Physical health Poverty  Although there w...