Wednesday, 17 March 2021

Handling rejection and keeping a positive mindset


Throughout our lives, it’s likely we’ll all experience rejection in one form or another, and on many occasions. Whether it’s rejection from your parents, a friend, partner or even a potential employer, it can come as a heavy blow to our mental wellbeing and feel extremely painful. A recent study looked at the effects of rejection on social behaviour of women and how “humans have a strong need to belong and connect to others”. The results showed that the intensity of the rejection was integral to how the person coped following the experience.

What are the effects of rejection?

Rejection can start from a young age, for example, when you’re a child and perhaps your parents have been to busy to play. Or maybe you’ve tried to make friends at school and weren’t accepted into the group. Ultimately, whatever the situation, rejection doesn’t feel great and can be damaging to our self-esteem. It can make us feel as though we’re not good enough, accepted or even loved. However, if we experience rejection on a regular basis, it can have a much greater impact on our mental health if we don’t find a way of dealing with it. These effects might include:

  • Stress and anxiety
  • Depression
  • Low self-esteem
  • Anger and aggression
  • Feelings of loneliness
  • Ways to overcome rejection

How we respond to rejection is really important as it can help us maintain a positive mindset and take care of our mental wellbeing. We’ve selected just a few techniques that you can practise to help you deal more effectively with rejection.

Feel your emotions

Understandably, some types of rejection can hit us hard and make us feel sad or angry. This is a natural response and it’s okay to allow yourself to feel those emotions. But what we must try to do once we’ve allowed ourselves to express our emotions, is to let them go and move on.

Change your way of thinking

Following on from the above point, we can choose how we react to rejection. How we choose to react can determine how long we suffer from the pain of rejection. Rather than trying to second guess why we’ve been rejected and criticising ourselves, we can learn from the experience and use it to grow and develop.

Try not to feel victimised

One of the most damaging things we can do to our mental health is to feel victimised. This is an extremely negative mindset that can lead to even more negative emotions. By showing ourselves compassion and respect, we are able to rise above those moments when we feel the urge to brood and wallow in negative thoughts.

Learn to love yourself

One of the best ways to deal with any kind of rejection is by learning to love yourself. When we are kind and empathetic to ourselves, over time, our self-esteem grows, making it easier to accept rejection from others.

Friday, 5 March 2021

Ten ways to spring clean your mind


The long, cold, dark nights of winter can leave us feeling drained, tired and, for some, depressed. Studies have shown that when we're less exposed to daylight, our levels of serotonin drop, which can affect our mood and trigger symptoms of depression. The more daylight we are exposed to, the more serotonin we produce. So, it’s not surprising that the moment we start to see signs of spring, we instantly begin to feel in a better mood, with many of us getting the urge to spring clean our homes.

But springtime is also a great time to focus on our mental and emotional wellbeing, and reduce feelings of anxiety, stress, or general melancholy. Find out how in our tips for spring cleaning your mind, below.

Eat right

A healthy diet packed with seasonal fruit and vegetables, and plenty of water, can work wonders not just for our physical health but also out mental health. A healthy diet can help reduce symptoms of depression and anxiety.

Get outside

Soak up all that wonderful vitamin D which can regulate your mood and help fight depression. Replace a short trip in the car with a short walk, park your car further away from the shops, or get off the bus early to maximise the benefits. 

Get into good sleeping habits

Too much or too little sleep can play havoc with our energy levels and mental wellbeing, so try and get into a routine of early nights and early mornings having between seven and nine hours’ sleep a night.

Deal with negative thoughts

Whether it’s a recent argument with a friend or work anxiety that’s playing on your mind, a good way to free your mind of worry is to write down anything that’s bothering you and make a list of possible solutions. Try to understand if it’s something you can let go or if you need to take action. It might seem daunting at first but once you start to tackle anything that’s taking up head space, you’ll feel a huge weight lifted.

Forgive yourself

Sometimes we can hurt ourselves as much as others do, so try to be kind to yourself and forgive yourself for any past mistakes. Perhaps try repeating positive, daily affirmations such as “I am not perfect, but I am a good person”, or “I am in charge of my own happiness and today I’m going to have a good day”.

Get fit

Exercising will not only improve your physical health, it’s also great for your mental health as it releases all those lovely endorphins (feel good chemicals). If the thought of exerting yourself terrifies you, just start off slowly with a few stretches each day or a short walk and build up gradually. Don't be tempted to take on too much, add one session into your week at a time and make it a habit before you add more. 

Meditate

Meditation is a great way to clear the mind of negativity and make way for happier and more positive thoughts. You might find it difficult at first to control your thoughts, but you’ll get better with practice and soon start to feel much more in control of what enters your mind.

Practise mindfulness

This is a fabulous way to train and manage your thought processes as it can help you appreciate even the smallest of pleasures that might otherwise go unnoticed. The more we appreciate the positive aspects of our life, the less time we spend dwelling on anything negative.

Be creative

It doesn’t matter if you’re not Mozart or Van Gogh but doing something creative such as art, music, or dancing can be a great stress reliever. You don’t have to share your creative attempts with anyone else, unless of course you’ve found a new skill that you want to flaunt to your friends or family! Creative activities can help slow down your heart rate and focus your thoughts.

Enjoy 'you' time

Take time to do something you love, whether it’s a long relaxing bath with candles and music or reading your favourite book. It’s easy to neglect ourselves especially when we lead busy lives so it’s vital to feel pampered even if it’s only for 15 minutes each day.