First Psychology blog

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-...

    With so many demands for our attention in our personal and professional lives, it’s no surprise that our minds are constantly racing. It's not uncommon to feel overwhelmed and stressed, but what if we told you there's a simple way to calm your mind, escape reality and boost your wellbeing all at the same time?   The power of reading Reading has been a popular pastime for centuries, and for good reason. When we immerse ourselves in a good book, our minds are transported to a different world where we are free from the stresses and worries of everyday life. This mental escape can be incredibly powerful, allowing us to relax, unwind and recharge.   The science behind the books Over the years, studies have shown that reading can have a significant impact on our wellbeing. A study published in The Queen’s Reading Room found that even five minutes of reading can  “reduce stress by nearly 20%, improve concentration and focus by as much as 11% and that r...

As the sun rises over the tranquil waters of a serene lake or the crashing waves of a rugged coastline, a sense of excitement and anticipation builds. For those who brave the elements to indulge in outdoor swimming, the rewards are huge. From improved physical health to enhanced mental wellbeing, outdoor swimming offers a unique and exhilarating experience that can transform your life. By understanding the benefits and taking necessary precautions to stay safe in cold water, you can unlock the secrets to improved wellbeing and join the growing community of outdoor swimmers. So, why not take the plunge and discover the mental and physical wellbeing benefits of outdoor swimming? Why it's worth taking the plunge In the Journal of Environmental Psychology , a study on swimming outdoors among nature concluded that “open water swimming may lead to improvements in mood and wellbeing, reductions in mental distress symptomatology, and was experienced as a positive, enriching process for...

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....

Embracing the changing seasons is a powerful way to enhance our wellbeing. Each season brings its own unique energy, challenges, and opportunities for growth. By aligning ourselves with these natural rhythms, we can cultivate a deeper sense of balance, mindfulness, and joy in our lives. Here’s how you can embrace each season and harness its benefits for your wellbeing. Spring: renewal and growth As nature awakens from its winter slumber, we can embrace this season of new beginnings. The longer days and warmer weather invite us to spend more time outdoors, reconnecting with nature and soaking up the rejuvenating energy of the sun. Tips for embracing spring Get active outdoors. Take advantage of the mild weather to engage in outdoor activities like hiking, cycling, or gardening. Physical activity in nature boosts mood and energy levels. Spring cleaning. Use this time to declutter your living space. A clean, organised environment can reduce stress and create a sense of calm. Set new goals...

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. How routine can positively impact our wellbeing Improving mental health  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. Increasing productivity A well-structured routine allows us to pr...

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. The science behind laughter 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. A study published by the National Library of Medicine  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 cata...

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'. What is Hygge? 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. 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, wh...

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. How does nature impact us? 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 ...

‘…Hope is the thing with feathers That perches in the soul, And sings the tune without the words, And never stops at all…’                        Emily Dickinson 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. What is hope? 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’. How do we experience hope? 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 ...

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? What is self-sabotage? 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. Some examples of self-sabotage 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. In a relationship that is going well you might do or say things th...

While people have been cold water swimming for centuries, its popularity has soared in recent years owing to its incredible health benefits. The effect of the cold water not only improves our physical health, but it also has a powerful impact on our mental wellbeing. How does cold water swimming effect our body? When we submerge ourselves in cold water, our body goes into fight or flight mode due to the sudden shock. This then triggers the stress hormone, noradrenaline, to kick into action, making us feel more alert. How can this boost our physical health? Ongoing research has found that there are many physical benefits of immersing yourself in cold water. Because your body has to work harder to keep warm when you’re in cold water, it speeds up your metabolism, which in turn aids weight loss and promotes better sleep. Your heart pumps more blood to your organs, improving circulation, reducing inflammation of muscles and flushing toxins from the blood. When your body goes into flight or...