First Psychology blog

It’s easy to lose sight of your dreams and aspirations when life gets hectic. Whether you’re working on personal growth, exploring a new career path, or building stronger relationships, creating a vision board can be a powerful way to keep your goals front and centre. More than just a creative decoration, a vision board acts as a daily reminder of what you’re striving for and a source of motivation that can boost your overall wellbeing. What is a vision board? A vision board is a collage of images, words and affirmations that articulate what you want to achieve in your life. By placing this board in a prominent location, you create a visual representation of your aspirations, making them feel more attainable. It’s a wonderful exercise in self-reflection and a gateway to clarity about what you truly desire.   The benefits of creating a vision board ·       Clarified goals : The first step in creating a vision board is defining what you want in your life. Thi...

When we're caught up in our busy lives, prioritising our wellbeing can often take a backseat. However, taking care of our mental and physical health is crucial for living a happy and balanced life. One way to do this is by introducing wellness products into our self-care routine. The best thing is that we can quite easily make them ourselves. Not only can these products be cost-effective and customisable, but they also allow you to take control of your mental and physical wellbeing.   1. Self-care boxes: a little luxury Self-care boxes are a great way to treat yourself to a little luxury and relaxation. By creating your own self-care box, you can tailor it to your specific needs and preferences. Here's what you'll need: - A box or container (this could be a wooden crate, a basket or even a decorative tin) - A selection of self-care goodies (such as face masks, scented candles, bath salts and cosy socks) - A personal message or affirmation  To create your self-...

Pablo Neruda writes, “You can cut all the flowers, but you cannot keep spring from coming.” Despite winter’s coldness and darkness, there is always the inevitable hope of spring – a season of renewal. As the days grow longer and nature blooms, it offers us an invitation to reconnect with the world around us. Beyond its beauty, spending time outdoors has profound benefits for mental health. Research consistently shows that being in nature can reduce stress, improve mood, and foster mindfulness. Spring is the perfect time to embrace these healing benefits and integrate nature into your daily routine: Stress reduction Spending time outdoors can lower levels of cortisol, the body’s primary stress hormone. Studies suggest that even short periods in green spaces can have a calming effect on the nervous system, helping to counteract the pressures of daily life. Mood enhancement Exposure to sunlight increases serotonin levels, which are linked to feelings of wellbeing. Natural environments al...

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....

How often have you travelled somewhere and when you arrived, you have little or no recollection of the journey? Or how many times has someone been speaking to you, and although you’ve shown signs that you’re listening, such as a head nod, you actually have no idea what they’ve just said to you? It’s not uncommon for wandering thoughts to take over our mind but when they do, we miss out on so much good stuff. When we’re preoccupied with our internal chatter, it’s difficult to live in the present moment and focus on the here and now. Continually listening to your inner voice, when you should be focusing on something else can be a cause for concern when it starts to affect your mental wellbeing. It can lead to feelings of anxiety, stress and in some cases, symptoms of depression. How we can be more present When we learn how to hush our inner voice and be in the present moment, there are so many benefits that we can enjoy. Not only can it increase your energy levels and motivation, but it ...

As well as spending time outdoors soaking up the vitamin D and fresh air, gardening has a whole heap of benefits and natural healing powers that can significantly improve your mental health and wellbeing. All your green-fingered hard work will be rewarded with so much more than a pretty garden. It improves mood Connecting with nature, from listening to birdsong to inhaling the sweet scent of flowers, can make you feel calm and relaxed, and it’s also a good way to distract your mind from overthinking and negative thoughts. By practising mindfulness and savouring every moment of being in the garden, whether that’s weeding or watering the plants, you’ll feel more in tune with nature. Simply being outside also comes with its health benefits as the Vitamin D gained from exposure to sunlight can lower blood pressure and strengthen the immune system. It boosts self-esteem As humans, it’s not only in our nature to want to be cared for but also for us to nurture others. To be relatively success...

Mindfulness is about bringing our attention to the immediate present and focusing on something specific, such as breathing, sounds, the way something looks, or tastes. While there are many mindfulness exercises that we can practise, we can also become more mindful in our everyday lives. Here are some ways: Shower mindfully Take notice of the texture of your clothes as you remove them. Consider the cleansing process. Feel the water on your skin and note the sensations that this brings you. Note the temperature of the water, the smells around you, the sensations of your hands on your body, and the sounds of the shower. Be grateful for the cleansing process, the hot water and the time to yourself. Indulge in every bit of the process. Eat mindfully Take a small piece of a food that you enjoy. Look at it, notice it's colour and texture. Take a sniff. How does it smell? Put it in your mouth. What does it feel like on your tongue? What flavours can you taste?  Start to chew and notice wha...

Yesterday we started a week of posts on Twitter #fourweeksofwellbeing about mindfulness. Mindfulness is an ancient practice that is all about focusing the mind on the immediate present. If practised regularly, mindfulness is a great tool for calming your mind and reducing feelings of stress.  There are many different ways to practise mindfulness and the method you choose really depends on what works best for you. It's good to try a few different things to see which ones you like best.  Today we're looking at mindful observation and we have included a few options to try.  Mindful observation enables you to really observe the world around you and to connect with it in a way that you perhaps have never done before. We often rush through life with our minds preoccupied with our thoughts and actually miss a lot as a result. Mindful meditations are great because they are simple, short, and require no equipment. It's best to find somewhere comfortable where you won't be distu...

The long, cold, dark nights of winter can leave us feeling drained, tired and, for some, depressed. Studies have shown that when we're less exposed to daylight, our levels of serotonin drop, which can affect our mood and trigger symptoms of depression. The more daylight we are exposed to, the more serotonin we produce. So, it’s not surprising that the moment we start to see signs of spring, we instantly begin to feel in a better mood, with many of us getting the urge to spring clean our homes. But springtime is also a great time to focus on our mental and emotional wellbeing, and reduce feelings of anxiety, stress, or general melancholy. Find out how in our tips for spring cleaning your mind, below. Eat right A healthy diet packed with seasonal fruit and vegetables, and plenty of water, can work wonders not just for our physical health but also out mental health. A healthy diet can help reduce symptoms of depression and anxiety. Get outside Soak up all that wonderful vitamin D whic...

When things are going well, take time to lay down reserves for future leaner times. We can do this by taking five to ten minutes a day to practise some deep breathing or mindfulness/relaxation exercises. These practices have been shown to make us feel less stressed, which allows us to respond better to stressful situations. When we are faced with a stressful situation, our bodies change rapidly and significantly to help us deal with it head on or run away (known as the ‘fight or flight’ response). If these events are constant and our bodies don’t reset in between, it can lead to long-term physical and mental health issues. Mindfulness and deep breathing are some of the ways to manage our stress response.  For more on managing stress, download our free booklet 'The Stress Factor - Your Guide To Stress'>  

One of the best ways to increase your own positivity is by surrounding yourself with positive people. Although there are situations, such as at work, where it might be difficult to choose who you come into contact with, there are other parts of your personal life where you are more in control. In a study by the National Centre for Biotechnology Information , we learn that positive thoughts can boost the immune system thus reducing anxiety and creating more positive emotions including happiness, love and contentment. Being around negative people can be a serious drain on our wellbeing and can even affect how we think and what we think, so it’s crucial to spend as much time as possible time with positive people. Benefits of being around positive people They make you smile more, which releases endorphins and makes you feel happier They can increase your self-confidence They can make you feel more relaxed which reduces anxiety and stress They inspire you to be more positive 5 ways to attra...

Morning rituals differ from morning routines in that each action of a ritual should be done with meaning and with attention on the process rather than merely the results. A routine is something you do each morning without giving it a moment’s thought: getting out of bed, brushing your teeth, making breakfast, etc. However, rituals are thought-out actions that set you up for the day and can eventually lead to a more positive outlook on life. What constitutes part of a morning ritual? Although meditation and exercise can form part of a morning ritual, there are simpler tasks that can also be included. Purposely drinking your morning coffee out in the garden and taking time to appreciate the aroma of the drink and the natural aspects of your surroundings can be part of a ritual. Allocating time to have a conversation over breakfast with your children and spouse before you go your separate ways for the day is another. An action can be very small but should involve you thinking about the ac...

It’s common sense to presume that when your mind is a whirlwind of thoughts, you’re not in the best position to be making sensible decisions. Anxieties surrounding work, family, illness, and finances can all take their toll on your mental health. This can lead to indecisiveness or poor decision-making. Learn how to calm your mind and uncloud your thoughts so you can make better decisions in all areas of your life. What causes an uncalm mind? There are times you will have very real concerns which cause anxiety and unrest, resulting in you being unable to make rational decisions. Sometimes, however, there are worries based on scenarios or factors that don’t yet exist. Typical concerns of this type include: Being anxious about the future Concerns that the decision you make will be the wrong one Being overly concerned with what other people may think of you Other factors that may lead to a restless mind include: Outside influences – taking on other people’s worries as your o...