First Psychology blog

It’s not unusual for many of us to experience disrupted sleep, with one in three of us suffering from sleep deprivation. There are several factors that can impact our sleep, these include: Stress  Anxiety Excessive noise Bedroom temperature Caffeine or alcohol Shift patterns Mental health issues Certain medicines A continuous lack of sleep has many implications on our wellbeing and can cause us to feel bad-tempered, agitated, impatient and lacking focus. But there are also more serious side effects that can take a toll on our mental and physical health, which can result in diabetes, heart disease and traffic accidents. By creating a bedtime routine and making small lifestyle changes, it becomes easier to unwind, relax and sleep better. Why we need bedtime routines Adopting a bedtime routine where you get into calming habits such as reading, taking a bath or meditating 30-60 minutes before you go to sleep can really assist your body and mind into knowing when it’s time to go to slee...

Owing to their healing properties, herbs and spices have been used for centuries as holistic remedies for physical health. But it’s only been in more modern times that studies have shown their benefits on mental health. As well as being used to season food and treat aches and pains, they are now more commonly used to improve cognitive ability and reduce the effects of stress and anxiety. Benefits of herbs and spices Many herbs and spices contain antioxidants and other powerful properties, and they have a wide range of health benefits such as: Helping to promote weight loss Controlling blood sugar levels Boosting the immune system Improving heart health Reducing blood pressure Reducing inflammation Helping to prevent Alzheimer’s disease Easing stress and anxiety Aiding insomnia Herbs and spices and their healing properties Turmeric One of the most popular spices used for its health benefits is turmeric. A study published by Science Direct showed that this spice is most effective as an...

Friendships play an integral role in our lives, not only for sharing the good times but also for the times when we need a shoulder to cry on. However, there are situations where we might not want to admit, even to our closest friend, that we are struggling with our mental health. So, although on the outside our closest companion may appear to be happy and confident, behind close doors they might be suffering in silence. Most of us will experience stress at some point in our lives but how we deal with it can impact both our physical and mental wellbeing. Confiding in a close friend can really help us in our times of need, but what can we do to help those who are suffering alone? Stress can affect us in many ways, from our physical appearance to our actions, but sometimes it’s hard to recognise especially when people hide their emotions. How to recognise when your friend is stressed If you notice any of the following, it could be that your friend is suffering from stress: They are short ...

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...

Being a carer for someone who suffers from a mental or physical illness comes with both advantages and disadvantages. Although care giving is generally an act of love and can be extremely rewarding, it can, over time, have a negative impact on your own wellbeing if you don’t take care of yourself. Juggling a full-time job with caring can be physically and mentally exhausting. It can also put a strain on your personal relationships. Caregiving can be a cause of financial concern as you might have to contribute to any costs, especially when it’s a close family member. You neglect your own wellbeing as you have less time to spend doing the things you enjoy.  Because you are spending the majority of your time thinking about others, it becomes difficult to make self care a priority. Over time, this can cause stress and anxiety which can result in total burnout or symptoms of depression. But before we can take care of others, it’s vital to ensure you are looking after yourself first. You...

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...

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...