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...

  With the constant presence of social media platforms, we are bombarded with images of 'perfection'. Platforms like Instagram, Facebook and TikTok showcase the highlight reels of other people's lives, making it easy to compare and feel like we don't measure up. Sadly, we’re led to believe that in order to be worthy we must be flawless - that our bodies, minds and lives must be perfect. The truth is that perfection is an unattainable goal. It is a myth that can cause very real damage to our mental and emotional wellbeing. By striving for an unrealistic ideal, we're setting ourselves up for disappointment, anxiety and self-criticism. For example, a study published by the National Library of Medicine found a “70% increase in self-reported depressive symptoms” in people who use social media regularly. Clearly, it’s time to shift our focus. Instead of trying to achieve perfection, let's learn to embrace our imperfections. Let's celebrate our uniqueness, our qui...

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...

“You should go to therapy” can often feel like a punch in the gut. Often articles on this topic look at things from the perspective of the individual who wants their partner to go, but what if you’re on the receiving end?  It might leave you feeling defensive, confused, or even hurt, especially if it comes at the end of a difficult argument. You might wonder: why do they think I need therapy? You might think it’s a sign of deeper problems in your relationship. These feelings are valid and common, but it’s also an opportunity to reflect and engage in meaningful dialogue—both with yourself and your partner. If your partner has expressed this request, navigating it with openness and curiosity can strengthen your relationship and offer an opportunity for self-reflection. Here are some steps to help you approach this. 1. Pause and reflect Your initial reaction might be to feel defensive, but take a moment. Therapy is not a judgment or a sign of failure. Often, a partner’s suggestion com...

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...