Meal prep ideas for mental wellbeing

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. In the morning, you can warm it up for a comforting start.
  
  
• Breakfast burritos: Prepare a batch of breakfast burritos with scrambled eggs, black beans, spinach, and cheese. Wrap them in wholewheat tortillas and freeze. Simply reheat in the morning for a quick, warm meal.
  
  
• Slow cooker porridge: Use a slow cooker to make a large batch of porridge with apples, cinnamon and a bit of maple syrup. Portion it out for the week and reheat as needed.

2. Hearty soups and stews

Soups and stews are perfect for winter meal prep. They are easy to make in large batches and can be stored in the fridge or freezer. Some ideas include:

• Chicken and vegetable soup: a classic chicken soup with plenty of vegetables like carrots, celery and spinach can be very comforting. Add some whole grains like barley or quinoa for extra nutrition.
  
  
• Lentil stew: lentils are a great source of protein and fibre. Cook them with tomatoes, carrots, onions, and spices like cumin and turmeric for a hearty stew.
  
  
• Butternut squash soup: roast butternut squash and blend it with vegetable broth, onions, garlic, and a touch of cream or coconut milk for a creamy, warming soup.

3. Comforting main dishes

Main dishes that are both nutritious and comforting can help improve your mood during the winter months:

• Baked salmon with vegetables: salmon is rich in omega-3 fatty acids, which are beneficial for brain health. Bake it with a variety of vegetables like brussels sprouts, sweet potatoes, and bell peppers.
  
  
• Vegetarian chili: A hearty chili made with beans, tomatoes, corn, and spices can be very satisfying. Serve it with a side of whole grain bread or brown rice.
  
  
• Cottage pie: Use lean ground turkey or lentils to make a hearty and flavoursome base and top with mashed sweet potatoes instead of regular potatoes for a healthier twist.

4. Healthy Snacks

Having healthy snacks on hand can help maintain your energy levels and mood throughout the day.

• Homemade granola bars: make your own granola bars with oats, nuts, seeds, and dried fruits. Sweeten them with a bit of honey or maple syrup.
  
  
• Veggie sticks with hummus: cut up a variety of vegetables like carrots, cucumbers, and bell peppers. Pair them with homemade or store-bought hummus for a nutritious snack.
  
  
• Fruit and nut mix: create your own mix of dried fruits and nuts. This can be a great snack to keep at your desk or in your bag for a quick energy boost.

5. Mood-boosting ingredients

Certain ingredients are known to have mood-boosting properties. Incorporate these into your meals:

• Dark leafy greens: spinach, kale and Swiss chard are rich in folate, which can help reduce symptoms of depression.
  
  
• Berries: blueberries, strawberries, and raspberries are high in antioxidants, which can help combat stress.
  
  
• Nuts and seeds: almonds, walnuts, chia seeds and flaxseeds are great sources of omega-3 fatty acids and magnesium, both of which are important for brain health.
  
  
• Fermented foods: foods like yoghurt, kefir, sauerkraut, and kimchi contain probiotics that can improve gut health, which is linked to mental wellbeing.

For some hearty and wholesome recipe ideas, check out our First Psychology cookbook, coming soon!

Embracing the seasons

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

1. 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.
   
   
2. Spring cleaning.
   Use this time to declutter your living space. A clean, organised environment can reduce stress and create a sense of calm.
   
   
3. Set new goals.
   Reflect on your aspirations and set fresh goals for the year. Spring is the perfect time to start new projects or hobbies.

Summer: vitality and joy

Summer is synonymous with vitality and joy. The long, sunny days and warm temperatures encourage us to be more active and social. This season is all about embracing the present moment and enjoying life to the fullest.


Tips for embracing summer

1. Stay hydrated.
   Drink plenty of water to stay hydrated, especially during hot days. Incorporate hydrating foods like fruits and vegetables into your diet.
   
   
2. Enjoy seasonal produce.
   Summer offers an abundance of fresh produce. Eating a variety of colourful fruits and vegetables can boost your health and wellbeing.
   
   
3. Spend time with loved ones.
   Use the longer days to connect with family and friends. Plan picnics, barbecues, or beach outings.

Autumn: reflection and transition

Autumn is a season of reflection and transition. As the leaves change colour and fall, we are reminded of the impermanence of life. This is a time to slow down, reflect on the past year, and prepare for the colder months ahead.

 

Tips for embracing autumn

1. Practise gratitude.
   Take time to reflect on what you are grateful for. You may find it helpful to keep a gratitude journal as this can help you focus on the positive aspects of your life.
   
   
2. Reconnect with nature.
   Enjoy the beauty of autumn by taking walks in parks or forests. The crisp air and vibrant foliage can be incredibly refreshing.
   
   
3. Prepare for winter.
   Use this time to prepare your home and mind for the winter months. Stock up on cosy blankets, warm clothing, and nourishing foods.

Winter: rest and renewal

Winter is a season of rest and renewal. The shorter days and colder weather encourage us to slow down and nurture ourselves. This is a time for self-care, reflection, and recharging our energy.


Tips for embracing winter

1. Prioritise self-care.
   Make self-care a priority. Engage in activities that nourish your body and soul, such as reading, taking warm baths, or practising yoga.
   
   
2. Stay active.
   While it’s tempting to stay indoors, try to stay active. Winter sports like skiing or ice skating can be fun ways to keep fit.
   
   
3. Embrace Hygge.
   Adopt the Danish concept of hygge, which emphasises cosiness and contentment. Create a warm, inviting atmosphere at home with candles, soft lighting, and comforting foods.

The benefits of embracing the seasons

Embracing the seasons can have profound benefits for our wellbeing. By aligning our lifestyles with the natural rhythms of the year, we can:

• Enhance mindfulness: Paying attention to the changes in nature helps us stay present and mindful.
• Boost mental health: Seasonal activities and rituals can provide structure and joy, reducing stress and anxiety.
• Improve physical health: Engaging in seasonal activities encourages physical fitness and healthy eating habits.
• Foster connection: Seasonal traditions and gatherings strengthen our bonds with family and friends.

Embracing the seasons is a holistic approach to wellbeing that encourages us to live in harmony with nature. By tuning into the unique qualities of each season, we can enhance our physical, mental, and emotional health. So, as the seasons change, take the opportunity to reflect, adapt, and grow. Embrace the beauty and wisdom that each season brings, and let it guide you towards a more balanced and fulfilling life.

The Benefits of Laughter Therapy

With the constant pressures to meet deadlines, juggle responsibilities and navigate through life’s challenges, stress and anxiety have become a common part of our daily lives, leaving us feeling overwhelmed and drained. It is during these times that we often overlook one of the simplest and most effective tools for boosting our wellbeing - laughter therapy.

What is Laughter Therapy?

Laughter therapy, also known as humour therapy, uses laughter to promote our overall health and wellness. It is based on the idea that laughter has the power to heal not just emotionally, but also physically and mentally. This natural, powerful tool has been used for centuries in various cultures around the world and recent scientific research has only served to confirm what our ancestors instinctively knew - that laughter is indeed the best medicine.

A study undertaken by the National Library of Medicine found that “Decreasing stress-making hormones found in the blood, laughter can mitigate the effects of stress. Laughter decreases serum levels of cortisol, epinephrine, growth hormone, and 3,4-dihydrophenylacetic acid (a major dopamine catabolite), indicating a reversal of the stress response. “

Laughter Benefits

1. One of the key benefits of laughter therapy is its ability to reduce stress and anxiety. When we laugh, our body releases endorphins - the feel-good hormones that help to reduce the levels of stress hormones such as cortisol and adrenaline. This natural process not only helps us feel happier and more relaxed, but it also boosts our immune system, lowers blood pressure and improves our overall cardiovascular health. By incorporating laughter therapy into our daily routines, we can effectively manage stress and create a more positive outlook on life.


2. Laughter therapy is also a great way to improve our mental health. Laughter has been found to enhance our cognitive functions, creativity and problem-solving skills. It helps to break down mental barriers and create a more open and positive mindset. By engaging in laughter therapy activities such as group laughter sessions, laughter yoga or simply watching a funny movie, we can stimulate our brains and improve our mental wellbeing.


3. As well as the physical and mental benefits, laughter therapy also has a positive impact on our social wellbeing. Laughter is contagious and when we share a laugh with others, we create a bond that strengthens relationships and builds a sense of community. Laughter therapy sessions often involve group activities that encourage interaction and connection with others, leading to increased feelings of belonging and social support. This sense of connectedness can help combat feelings of loneliness and isolation, which are common contributors to poor mental health.


4. Finally, laughter therapy has the power to improve our emotional wellbeing by helping us cope with difficult situations and negative emotions. By finding humour in challenging circumstances, we can shift our perspective and find a more positive way to navigate through life's ups and downs. Laughter therapy provides a healthy outlet for expressing emotions and can be particularly beneficial for those struggling with depression, grief or trauma.



Laughter therapy offers a holistic approach to improving our overall wellbeing. By incorporating laughter into our daily lives, we can experience a range of benefits that positively impact our physical, mental, emotional and social health. Whether through structured sessions or simply finding reasons to laugh in our daily routines, we can tap into the healing power of laughter and create a more joyful and fulfilling life. So, let's not underestimate the power of a good laugh - it may just be the best medicine we need to thrive in today's hectic world.

Creating a Personal Sanctuary

When navigating the stress and challenges of day-to-day life, it’s important to carve out a space that is solely dedicated to your own peace of mind, relaxation, and rejuvenation. Often referred to as a personal sanctuary, this is a place where you can retreat to, unwind, and reconnect with yourself. Creating a personal sanctuary is not just about decorating a room in your house, it's about making an environment that promotes your wellbeing, both physically and mentally. 

What is a personal sanctuary?

The concept of a personal sanctuary dates back centuries, rooted in the idea of sacred spaces and retreats for meditation and introspection. In everyday life, whether at home or at work, where we are constantly bombarded with distractions and demands, having a personal sanctuary is so important for our wellbeing. This is a place where you can escape the chaos of the outside world and focus on self-care and self-reflection.

Tips for creating your personal sanctuary

1. When it comes to creating your own private sanctuary, there are a few key principles to keep in mind. First and foremost, choose a space that makes you feel calm and at peace. This could be a corner of your bedroom, a cosy nook in your living room or even a tranquil spot in your garden. The important thing is that this space feels like your own, a place where you can truly relax and be yourself.

2. Once you have chosen a space, it's time to start decorating. Incorporate elements that soothe your senses and make you feel comfortable. Soft lighting, scented candles, cosy blankets and plush cushions can all help make a calm and inviting atmosphere. Personalise the space with items that have special meaning to you, such as photographs, artwork, or objects that bring back happy memories.

3. Another important aspect is embracing elements of nature. Research has shown that spending time in nature can have a positive impact on our mental and physical wellbeing. In a study undertaken by the UK Centre for Ecology and Hydrology, volunteers that took part reported “higher levels of wellbeing and greater connectedness to nature after completing a series of nature-based activities over an eight-day period.” Consider bringing in plants, flowers, or natural materials such as wood or stone to your sanctuary. These elements can help create a calming and grounding atmosphere, bringing a touch of the outdoors into your personal space.

4. You should also consider how you use your sanctuary. This is a space where you can enjoy activities that nourish your soul and help you recharge. This could be practising meditation or mindfulness, reading a book, journaling, practising yoga or simply sitting quietly and reflecting on your day. The key is to use this space as a refuge from the stresses of daily life, a place where you can find peace and clarity.

Benefits of having a personal sanctuary

One of the greatest benefits of having a personal sanctuary is the positive impact it can have on your overall wellbeing. Creating a space for relaxation and self-care can reduce stress levels, improve mood and promote a sense of inner peace. By taking the time to care for yourself and prioritise your wellbeing, you are investing in your long-term health and happiness.

The Importance of Mental Hygiene

Just as we prioritise our physical health through exercise and nutrition, it is equally important to pay attention to our mental health to achieve overall wellbeing. Mental hygiene encompasses various practices and habits that help us maintain a healthy state of mind and emotional balance.

Reasons why we should prioritise our mental hygiene

At the core of mental hygiene lies the recognition that our minds require the same care and attention as our bodies. Neglecting our mental wellbeing can lead to a range of negative issues, including decreased productivity, impaired relationships and even physical health problems. By looking after our mind, we can enhance our overall quality of life and strengthen our resilience in facing life's challenges. 

Emotional wellbeing – One of the primary benefits of prioritising mental hygiene is the promotion of emotional wellbeing. Just as we maintain personal hygiene to keep our bodies clean and healthy, engaging in activities that nurture our mental health can create emotional balance and stability. Taking time for self-care practices such as mindfulness, relaxation techniques and spending time with loved ones can help us manage stress and regulate our emotions effectively.

Cognitive abilities and productivity – Taking care of our mental wellbeing plays a crucial role in improving cognitive function and decision-making. When our minds are cluttered with negative thoughts and worries, our ability to focus, problem-solve and make sound judgments can be compromised. By practising habits that promote mental clarity, such as setting boundaries, decluttering our surroundings and engaging in activities that make us happy, we can improve our cognitive abilities and enhance our overall productivity.

Strengthening relationships – Maintaining good mental hygiene can also have a profound impact on our relationships with others. When we take care of our mental health, we are better equipped to communicate effectively, show empathy and maintain healthy boundaries in our interactions with those around us. This can lead to stronger, more fulfilling relationships and a greater sense of connection and belonging in our lives.

Physical wellbeing – Mental wellbeing is closely linked to physical health and forms an integral relationship between our mind and body. Chronic stress and negative thought patterns can contribute to the development of various physical ailments, including cardiovascular diseases, weakened immune function and digestive issues. Regular exercise, adequate sleep and a healthy balanced diet can support our overall health and reduce the risk of chronic diseases.

Practical tips for maintaining mental hygiene

1. Practise mindfulness and self-awareness: Take time each day to check in with yourself, observe your thoughts and emotions without judgment, and practise being in the present-moment.

2. Engage in relaxation techniques: Incorporate relaxation practices such as deep breathing exercises, meditation or yoga into your daily routine to reduce stress and enhance mental clarity.

3. Set boundaries: Learn to say "no" when needed, prioritise your own needs, and establish healthy boundaries in your relationships to protect your mental and emotional wellbeing.

4. Seek support: Reach out to friends, family members, or a mental health professional if you are experiencing persistent feelings of anxiety, depression, or overwhelm.

5. Engage in activities that make you happy: Make time for hobbies, interests, and activities that make you feel happy and fulfilled. These can serve as valuable outlets for self-expression and stress relief.

The Benefits of Volunteering

Volunteering is a powerful force that not only benefits the recipients but also enriches the lives of the volunteers themselves. The act of giving back to the community through volunteer work has been proven to have many benefits on our overall wellbeing. 

According to a study published by BMJ Open: “A person involved in volunteering will have more resources, a larger social network, more power and more prestige, and this in turn leads to better physical and mental health. It has been found that the positive effect of volunteering on physical and mental health is due to the personal sense of accomplishment that an individual gains from his or her volunteering activities. Volunteering may also provide a sense of purpose, particularly for those people who have lost their earnings, because regular volunteering helps maintain social networks, which are especially important for older people who are often socially isolated.”

How giving back can improve our mental wellbeing

1. Better mental health

One of the most significant benefits of volunteering is its positive impact on our mental health. Engaging in volunteer work has been linked to reduced stress, anxiety, and depression levels. The act of helping others can provide a sense of purpose when we might be feeling a little lost in the world. Studies have shown that volunteering can boost self-esteem, increase feelings of social connectedness and create a sense of accomplishment – all of which are essential for maintaining good mental health.

2. Increased physical health

Volunteering is not only beneficial for mental health but can also have positive effects on physical health. Engaging in volunteer activities often involves physical movement and can promote a more active lifestyle. Whether it's participating in community clean-up events, serving meals at a local shelter or hosting fundraising events, volunteer work can help us to stay active and maintain a healthier lifestyle.

3. Sense of purpose and fulfilment

Volunteering can give us a sense of purpose and a feeling of fulfilment that is often lacking in other aspects of our lives. By dedicating time and effort to helping others, we’re able to make a meaningful impact on our community and contribute to positive change. This sense of purpose can lead to increased feelings of happiness, satisfaction and fulfilment. Knowing that our actions are making a difference in the lives of others can be incredibly rewarding and can help us find a deeper sense of meaning in our own lives.

4. Building social connections

Volunteer work is a powerful way to build social connections and forge meaningful relationships with others. By working together towards a common goal, we have the opportunity to meet like-minded individuals and form strong bonds based on shared values and experiences. These social connections can help combat feelings of loneliness and isolation and create a sense of belonging within a community.

5. Skill development and personal growth

When we undertake volunteer work, we’re given the opportunity to learn new skills, gain valuable experience, and foster personal growth. Whether it's developing leadership abilities or improving our communication and problem-solving skills, it provides a platform for continuous learning and self-improvement. By stepping out of our comfort zone and taking on new challenges, we can expand our horizons, build confidence and unlock our full potential.



The benefits of volunteering extend beyond simply helping others as it gives us with a sense of purpose and opportunities for personal growth. So, whether it's dedicating a few hours a week to a local charity or embarking on a volunteer mission abroad, by volunteering, we have the potential to transform our lives.

Breaking the Stigma Around Mental Health Issues

Embracing change through understanding and empathy

In today's fast-paced and often stressful world, the importance of mental health is more significant than ever before. Despite the progress made in raising awareness about mental health issues, there is still a pervasive stigma that surrounds the topic, causing many individuals to suffer in silence and without seeking the support they need. This stigma can have profound negative effects on those living with mental health conditions, as well as hinder progress in promoting overall wellbeing. By breaking down the barriers and misconceptions related to mental health, we can create a more empathetic and understanding society that supports mental wellbeing.

Why there is stigma around mental health?

Lack of knowledge - One of the primary reasons for the stigma surrounding mental health is a lack of understanding and knowledge. Mental health issues are complex and often invisible, making it difficult for individuals to empathise with those who are struggling.

Stereotypes - Misconceptions and stereotypes further compound the issue, leading to discrimination and isolation for anyone experiencing mental health challenges. By increasing education and awareness around mental health, we can reduce the stigma and create a more compassionate community.

It's important to recognise that mental health conditions are common and can affect anyone, regardless of age, gender or background. According to a study conducted by the World Health Organisation, it’s estimated that one in four people worldwide will be affected by mental or neurological disorders at some point in their lives. This statistic highlights the prevalence and importance of addressing mental health issues on a global scale. By acknowledging the widespread impact of mental health conditions, we can shift the conversation to support and understanding.

Ways to break the stigma around mental health

Safe spaces - Breaking the stigma around mental health requires a collective effort from individuals, communities, and institutions. It is essential for us to create safe spaces where people feel comfortable discussing their mental health concerns without fear of judgment or ridicule.

Open discussion - Encouraging open and honest conversations about mental health can help to normalise these discussions and break down the barriers that perpetuate any negative beliefs. By working together to create a supportive environment, we can empower individuals to seek help and access the resources they need to manage their mental health effectively.

Mental health and the media

Media representation and language play a significant role in shaping societal attitudes towards mental health. Portrayals of mental health in the media often reinforce negative stereotypes and attitudes, maintaining harmful misconceptions. By promoting accurate and empathetic depictions of mental health in the media, we can challenge these stereotypes and build a more inclusive and understanding narrative.

Language also plays a crucial role in shaping attitudes towards mental health, with negative language and terms further marginalising individuals living with mental health conditions. Choosing inclusive and respectful language when discussing mental health can help to break down stigma and promote a more compassionate dialogue.

By increasing education and awareness, encouraging open and honest conversations and challenging harmful stereotypes, we can create a culture that prioritises mental wellbeing.