First Psychology blog

Improving our sense of gratitude can have profound effects on our mental and emotional wellbeing. One effective way to nurture gratitude is through journalling. Gratitude journalling involves regularly writing down things you are thankful for, and this simple practice can transform your outlook on life. The science behind gratitude Research shows that gratitude is linked to positive emotions and overall wellbeing. When we express gratitude, our brain releases dopamine and serotonin, two neurotransmitters that enhance mood and make us feel good. Over time, gratitude journalling can rewire our brains to focus on positive experiences, making us more resilient to stress and adversity. Dr Robert Emmons , a leading expert on gratitude, has conducted extensive research on its benefits. His studies reveal that people who regularly practise gratitude report feeling more optimistic, experience fewer physical ailments and maintain healthier relationships. Emotional benefits of gratitude Gratitude...

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

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? 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? Speak kindly to, and about, yourself. 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 hav...

When used constructively, the words that we choose to speak can have a positive impact on both yourself and others. Similarly, negative or offensive language can be detrimental to our mental wellbeing. Ultimately, the language we use can determine how we feel about ourselves.  While the use of negative words can reduce our self-esteem or make us feel angry and sad, positive words can increase our self-confidence and make us feel happy. Words provide an extremely powerful tool that can shape our beliefs and influence our behaviour so it’s important that we choose them wisely not only to improve our own mental health but also those around us. Referenced by the Business Relationship Management Institute, the book called Words Can Change your Brain , written by neuroscientist Dr Andrew Newberg and communications expert Mark Robert Waldman, states that “a single word has the power to influence the expression of genes that regulate physical and emotional stress”. Positive things we can...

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...

What makes children so resilient? Why do they see the magic in everything? Why don’t they worry about what people think or the results of their actions? As young children, we live in the moment. We have tantrums, we cry, we laugh, we say what we think and we express how we feel. We are selfish at a young age and we haven’t yet started to adhere to many of society’s restrictions. As an adult, we have spent most of our lives being inculcated with ideals and told how we should behave or live our lives. We're constantly given expectations to live up to which can often make us feel inadequate, unsuccessful or insecure, so we become too afraid to be our true selves. We also have more and more responsibilities as we grow up which can create more worry and pressure, with less time to focus on the things that makes us truly happy. To protect our mental wellbeing, it’s important to make time for ourselves and remember how it feels to be young, carefree and happy again. Just because we ha...

Did you know that too much negative thinking can cause actual physical pain as well as affecting our mental wellbeing? When we spend too much time focusing on the negative, as well as complaining, our brain and thought processes are telling our bodies to act accordingly. Worry is a huge cause of stress and anxiety and unless it is dealt with or we make changes to our thought patterns, it can ultimately create negative feelings such as fear and anger. In turn, these feelings can trigger various reactions in our body which can cause us to feel tired and withdrawn. But we can do something about our thoughts, and by mastering the art of positivity, we can rewire our brain and change our body’s reactions. OK, so when you are in a constant mindset of negativity, it may seem much more difficult to just switch off your thoughts, but by practising these simple techniques, you will start to see a difference in your thought process and overall sense of positivity. Although it won’t happen...

For some, building relationships isn’t always as easy as it may seem. We sometimes find ourselves surrounded by people who have a negative impact on our mental health and wellbeing. Without even realising it, through negative comments, gossip or exclusion, we are made to feel inadequate. If you have started to recognise that some people in your life are draining your energy and happiness, it could be time to attract new and more positive relationships into your life. Don’t let others dull your sparkle When you're continually being criticised, it’s easy to start believing the negative comments. But it’s so important to remember who you are and all the great things about yourself. Unfortunately, we can’t always avoid negative people but by attracting positive relationships into our lives, we can outweigh the bad with the good. By reminding ourselves daily of our positive traits, we become less affected by comments aimed to put us down. Project your best qualities Do you eve...