First Psychology Scotland blog

The benefits of blogging for teenagers

2012-02-24T08:00:00.033Z

There have been a lot of articles written warning us about the negative effects of the internet and social networking sites on our lives. However it seems that blogging may actually be beneficial for us - and particularly for teenagers who suffer from social anxiety, according to new research published by the American Psychological Society.

The researchers at the University of Haifa, Israel believe expressive writing in any form, such as a personal diary, gives us an easy way to communicate. They believe this therefore helps us better relate to others and allows us to release emotional distress by expressing ourselves freely, which in turn, can improve our self-esteem.

They surveyed high school students who reported some level of social anxiety, assigning each student to one of four groups: two groups blogged online but only one opened their blog up to comments, another group wrote a private diary and the last group did nothing.

In support of results published online in APA journal Psychological Services, the researchers concluded that writing a personal blog significantly improved well-being in terms of self-esteem, social anxiety, emotional distress and a number of other positive social behaviours, compared to those who wrote a personal diary or did nothing. Furthermore, bloggers who wrote specifically about their difficulties and opened their blogs up to comments improved the most.

Considering the documented prevalence of cyberbullying and online abuse amongst teenagers, the latter finding may be surprising. However, almost all responses to participants' blog messages were supportive and positive in nature in this study.

So it would seem that a problem shared, really may be a problem halved after all.

First Psychology Scotland has centres in the following locations:

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Aberdeen: www.aberdeenpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

The truth behind the success of online dating

2012-02-21T10:21:00.001Z

As we move towards spring, those who are looking for love may be heartened by new research which suggests online dating sites are successful, but what does success actually mean?

Researchers at Drexel College of Information Science and Technology examined success stories from three well-known dating websites, from a two week period in spring 2011.

Each of the three dating sites categorised their findings into three measures of success: dating, engagement and marriage. One online dating site revealed most of their success stories were related to dating, as opposed to marriage. For the other two sites the frequency of success stories increased from dating to marriage.

It seems dating websites have different views of success depending on the goals of the site, so if you are looking for a life partner you need to look for a site that promotes finding a life partner rather than one that promotes having fun for the success data to be most meaningful to you.

The researchers also found that good old face-to-face social networks, rather than geographical location, influenced an individual's selection of an online dating site. This was particularly true if those known to them had success at online dating.

So despite technology and the prevalence of social networking sites, it seems that social interaction in person is still an important factor in determining our use of technology and our selection of partner.

First Psychology Scotland has centres in:

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk

Aberdeen: www.aberdeenpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

The language of love

2012-02-17T08:30:00.001Z

When we talk about the language of love many people might think we are referring to sex. According to author, Gary Chapman, however, the language of love is about how people express, and feel love in different ways.

In order to feel loved, we must match our love language to that of our partners. It seems obvious really. If I speak English and my partner speaks Hebrew then we are likely to feel frustrated as communication may be difficult.

What is your language of love?

Words of affirmation – unsolicited compliments from your partner
Quality time – undivided attention from your partner
Receiving gifts – the thought behind the gift from your partner rather than the gift itself
Acts of service – doing something you know your partner would like you to do
Physical touch – affection from your partner, not sex

By identifying your partner's love language and your own, even if they are different, you can then adapt the way you express your love to suit your partner's needs. If one partner expresses love by giving gifts but the other would rather hear words of affirmation such as ‘I love you’ then these expressions of love will be missed.

But how do you work out your partner’s love language? Think about your partner's values and what they say. If you often hear them complain that ‘we never spend time together’ this might suggest that they communicate through ‘quality time’ whereas ‘you never do anything for me’ would imply ‘acts of service’.

If your partners love language does not come naturally to you (e.g. you don’t like holding hands), it is essential you find a way to express your love in their language otherwise it will not be felt.

First Psychology Scotland has counselling and psychology centres in:

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Aberdeen: 0845-872-1780, www.aberdeenpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

The secrets of lasting love

2012-02-14T09:18:00.000Z

In celebration of St Valentines day, here at First Psychology Scotland we are looking at how to cultivate a love that endures. Love is often portrayed as a complicated concept but it is, in fact, very simple. It is a decision we make to give to another person, rather than just how we feel. Here are some of the ways we can give to maintain our love.

Maintain positive illusions According to Marcel Zentner at the University of Geneva, “men and women who continue to maintain their partner is attractive, funny, kind, and ideal for them in just about every way remain content with each other”. As relationships endure it is easy to criticise your partners behaviour rather than valuing them and their unique qualities, particularly during difficult times when strain is put on the relationship.

Learn forgiveness We are often more forgiving of those we hardly know, why is this? In order for love to grow and last, we must learn to be more forgiving of those we love.

Boost your oxytocin Making love, doing something out of the ordinary such as going to an amusement park, or experiencing new things such as dining at a restaurant you’ve never been to before can provide a natural high which, in turn, can boost our oxytocin levels. These natural highs, according to Dr Scott Halzman, “can produce excitatory neurochemicals that your brain interprets as excitement about your partner, not the activity” and therefore has a bonding effect.

Laugh together lots It's no secret women like men who make them laugh and men like women who laugh at their jokes. Indeed, research has even shown that women rate funny guys as more intelligent than unfunny guys. Since beauty fades with time, the ability to laugh often and together is an important part of lasting love.

First Psychology Scotland has counselling and psychology centres in the following locations:
Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Aberdeen: 0845-872-1780, www.aberdeenpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

The dark side of love

2012-02-10T08:00:00.001Z

They say love and hate aren’t poles apart, but is this really true? Relationships can be hard and although we may love our partners greatly, some of our actions, unintentionally or otherwise, may have disturbing motives. For example:

Making your partner grateful and dependent by dominating them
Hiding aggression by showering your partner with gifts or thoughtful gestures
Fear of loss or betrayal and constantly texting and phoning your partner

Our actions - however well meaning - can hide selfish intentions and be problematic, particularly if your partner is aware of them as this can make them feel emotionally blackmailed.

It is important to recognise that sometimes love is more about maintaining the right distance than what we can give. By getting a balance, we are able to nourish and care for ourselves emotionally which in turn, makes us less needy. If our self-esteem is low, it is best to resolve these issues on our own rather than expecting our partners to make us feel better.

In a stable relationship, each partner is able to express their views, needs, wishes and moods without fear, judgement or worry. It is only by doing this and understanding our partners’ emotions that we can achieve intimacy.

We have local First Psychology centres in:

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Aberdeen: www.aberdeenpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

How to be liked

2012-02-07T08:00:00.002Z

Following on from our last blog about the difficulty of establishing and maintaining friendships, here are some techniques on how to be liked.

If you want others to like you then all you have to do is make them feel good about themselves. It’s simple, if we make people feel good about themselves they will want to recreate this feeling and will seek us out again. But how, and why don’t more of us use this technique? The problem is that we often focus on ourselves and put our needs before those of others. The irony is, if people like you they will try hard to please you anyway.

Use some animal magic

Like animals we constantly scan the environment for signals and threats. It is important to send positive nonverbal cues when meeting people to show that you don’t pose a threat.

These include:

Eyebrow flash - a quick up and down movement of the eyebrows which is typically displayed on approaching others.
Head tilt – this shows we are not a threat as this exposes our carotid artery which is the primary source for blood to reach the brain. If damaged, this can cause brain damage or death.
Smile – this triggers endorphins in the brain which promote a feeling of well-being and make us feel good about ourselves.

...and a touch of human magic

Empathy can make people feel good about themselves as this maintains the focus on others. Using empathic statements that mirror the other person's language, be it verbal, physical or emotional, can be particularly effective. It is best not to repeat exactly what the other person has said as this can be deemed patronising, but use statements which begin: ‘So you…’ instead of ‘I understand how you feel…’ as this keeps the focus on the other person rather than you.

Using flattery can also make people feel good about themselves. However, you don’t want to seem insincere so it is most effective when you encourage others to flatter themselves, e.g. ‘How do you stay in shape with your busy schedule?’

Another way to make people feel good is to ask a favour of them. This is known as the Ben Franklin Effect as it was he who noticed that if he asked a favour, his colleague liked him more than if he didn’t ask a favour. You would think this would be the other way around but it seems that when a person does someone a favour, this makes them feel good about themselves…as long as you don’t ask too many!

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

If you're feeling lonely, looking at possible reasons can help!

2012-02-03T08:00:00.005Z

With January having been a prevalent time for relationships break-ups and Valentines day just around the corner, you may be feeling a bit lonely. At times like these we need good mates but with friends who make no effort and keep irregular contact, you may be feeling like you have none.

Everyone feels like this at times, but if it is a recurring problem then perhaps you need to consider the reason for your lack of close reciprocal friendships. There could be many reasons for this. It may be circumstances are preventing friendship opportunities arising, or there may be other reasons such as shyness that are keeping you from finding like-minded people. Here are some common reasons for not making friends.

Situational barriers

You have moved around a lot or live in a place where it is difficult to connect with people.
You may have be shunned if you have a mental or physical condition because of the stigma attached to your disability and may not be able to get out of the house to meet people.
You do not make time for friends as you find it difficult to fit them into your busy schedule.
You do not respond to friends consistently enough nor use their preferred mode of communication, i.e. facebook, email, texts, phone calls.

Personality barriers

If you are shy and uncomfortable around people then this may make them feel uncomfortable too.
You may be a natural introvert and prefer being on your own. Perhaps other people pick up on this when they are around you. Or you may be extrovert and more concerned with meeting lots of people rather than establishing close friendships.
You feel you don’t measure up and can't trust others, which may create distance between you and your friends.
You find it difficult to establish intimate relationships and feel uncomfortable with people knowing the ‘real’ you.
You have unrealistic expectations that friendships are perfect and that they last forever.
You may lack the skills needed to establish and maintain good relationships.
Perhaps others perceive you to be too needy, pushy, controlling or conversely, too independent.

If you are having difficulty identifying the problem then talking to someone else may help you gain insight. If you would like to book an initial session with one of our experienced practitioners, please contact us at your local First Psychology centre:

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk

Aberdeen: www.aberdeenpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

A guide to stronger relationships

2012-01-31T08:00:00.013Z

Relationships inevitably have their ups and downs. If your relationship felt the strain over the festive period and things are still a little frosty, here are some tips that could help put your relationship back on track.

Relationships take work – successful relationships don’t just happen on their own and require both parties to take a risk and share their thoughts, ideas and feelings.
You cannot change your partner – if you are hoping in time your partner's behaviour will change then think again. All you can do is inform your partner of your needs.
Arguments hide your own fear or pain – when you get upset it might not be for the reason you think. You should work out what's going before you go laying the blame at your partner's door.
Men and women are different – by acknowledging these differences and revelling in them you can live together in a more fun and harmonious fashion.
Honour your partner every day – respect and cherish your partner to show your commitment to them each day.
Anger is destructive – it makes you inward looking and you won’t be able to see the good in anyone or anything. If you feel annoyed then it is best to take some time to cool down before discussing your problem with your partner.
Be best friends – it may seem unromantic but this can be the best part of enjoying time together.
No-one else can make you happy – you have to take responsibility for your own happiness. If you think your partner is making you unhappy then examine your own life and try to work out what is missing.
Give and you shall receive – e.g. if you'd like your partner to be more loving then try being more loving yourself.

Relationships can be hard and there are no guarantees, but by being proactive you have a greater chance of making it work.

If you need to speak to a trained professional about your relationship problems, please contact your local centre:

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk

Aberdeen: 0845-872-1780, www.aberdeenpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

The new year brings a new marital status for some

2012-01-27T08:30:00.052Z

January is usually a cold month, and it seems it is a chilly time for marriages too. It is reportedly the most popular time of year to file for divorce - so much so that in legal circles it has been nicknamed 'divorce month'.

According to statistics published by eDivorcePapers.com, January does indeed have the most legal breakups. Some people even go as far as to specify ‘divorce day’ claiming the first Monday after children go back to school - or the start of the first full working week - is the most popular.

However although January is when people take the plunge, it seems people start gathering information much earlier. Meyer, who founded DivorcedWomenOnline.com, reports an increase in the number of page views of the website on Boxing Day.

But why is January such a popular month to instigate divorce?

At the end of each year it is common to look back and reflect on the year gone by. By doing so, people who are not happy in their relationship may assess their situation and make a resolution to change it come the New Year.
The holidays are an emotionally charged time of year and for a spouse, who is already feeling unhappy or angry, this may push them to breaking point.
Couples who have children and who are struggling with their marriages before Christmas often hold off until January because they want to give the kids one last happy Christmas together before they go their own way.

If things are not going well in your relationship and you would like to talk to someone, then please contact one of our experienced couples counsellors at your local First Psychology centre below:

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

Does national pride impact on our wellbeing?

2012-01-24T08:30:00.002Z

Burns Night could be described as the second national day in Scotland particularly as it is more widely celebrated than the official day itself, St Andrew’s day. In honour of this occasion, we are going to consider national pride and the effect it has on our well-being.

Indeed, it has been shown that feeling good about our country also makes us feel good about our own lives. However, a political scientist at American University and a sociologist from Catholic University in Belgium have gone further to consider different types of pride.

They define two types of national pride. ‘Ethnic’ nationalism which describes ancestry and the boundaries of society in terms of race or religion and ‘civic’ nationalism which only requires respect for a country’s laws and institutions. The latter, therefore, is more inclusive incorporating immigrants as well as minorities.

The researchers analysed responses from 40,677 individuals in 31 different countries, assessing subjective well-being and national pride and controlling for such factors as gender, work status, urban or rural residence, and the country’s per capita GDP.

Like others before them, they discovered that more national pride correlated with greater personal well-being but found that, on the whole, civic nationalists were happier than even the proudest ethnic nationalists.

These findings could have massive implications economically, socially and politically. It might mean that ethnic nationalists, who are already relatively less happy to begin with, will grow more discontent as immigration increases and their nation diversifies around them which could cause political unrest.

Some argue that national identity is needed for social cohesion and there’s no denying it does have a positive impact on our well-being, but perhaps what is more important is how people define their national pride. Interestingly, it seems that pride and respect for the country in which you live regardless of your nationality is more beneficial to your well-being than national pride based solely on race or religion alone.

Be grateful for the most depressing day of the year

2012-01-20T13:34:00.001Z

You may have heard of ‘blue Monday’- seemingly the most depressing day of the year according to a former tutor at the Centre for Lifelong Learning, a Further Education centre attached to Cardiff University. There is even a formula to work out the precise date of when this day falls which takes into account the weather, our level of debt (the difference between debt accumulated and our ability to pay), the time since Christmas and time since failing our new year’s resolutions, our low levels of motivation and that feeling of a need to take action. It usually lands on a Monday in the last full week of January which is not surprising considering how cold and dark it is or how little money we have left after Christmas.

Instead of focusing on this low mood however, an alternative approach taken from positive psychology is to focus on gratitude. This concept has long been embraced by religions and philosophies who view gratitude as a manifestation of virtue, and an important part of health and well-being.

More recently psychology has realised the potential of gratitude. Indeed, Michael McCullough a psychology professor at the University of Miami believes when you stop and count your blessings, you hijack your emotional system. In other words, you direct your attention to good things.

Practising gratitude on a regular basis can change the way our brain neurons fire into more positive automatic patterns. These positive emotions can ease distress and broaden our thinking. Gratitude can help us feel connected and remind us that we are part of something bigger.

Here are some quotes about gratitude to help you to think about gratitude in your own life:

"Let us be grateful to people who make us happy, they are the charming gardeners who make our souls blossom" Marcel Proust.

"We can only be said to be alive in those moments when our hearts are conscious of our treasures" Thornton Wilder

"As we express of gratitude we must never forget that the highest appreciation is not to utter words but to live by them" John F Kennedy

"At times our own light goes out and is rekindled by a spark from another person. Each of us has a cause to think with deep gratitude of those who have lighted the flame within us" Albert Schweitzer

"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has" Epictetus

Smokers who quit are happier and more satisfied with their health

2012-01-17T09:28:00.000Z

You may now be into your third week of abstaining from cigarettes and doing really well. However, for those of you who are struggling to stick to that New Year’s resolution to give up, there is some encouraging news. According to researchers at the University of Wisconsin School of Medicine and Public Health, successful quitters are more satisfied with their lives and feel healthier - both one year and three years afterwards - than those who continue to smoke.

There is a wealth of information on how giving up smoking can save lives and improve health, but not so much on how quitting can affect your quality of life. Indeed, smokers often believe stopping smoking will reduce their quality of life in terms of disrupting their routine, effecting relationships, interfering with their ability to cope and losing the pleasure they derive from smoking itself.

In this study, 1,504 smokers taking part in a smoking cessation trial were assessed on their overall quality of life which included measures of health, self-regard, philosophy of life, standard of living, work recreation, learning, creativity, relationships (both romantic and with children and relatives), friendships, home and community.

Researchers found successful, long-term quitters experienced noticeable improvements in these aspects, particularly compared with those who continued to smoke. Quitters scored higher on measures of overall quality of life, health-related quality of life and positive emotions after both one, and three years and also believed they had fewer stressors by the third year.

It would seem resisting those cigarettes does not only have positive benefits for our physical health, but also our overall well-being - a fact we hope will help motivate those who are trying to quit!

Beat those January blues

2012-01-13T08:17:00.000Z

Christmas and New Year are done and dusted and you’re back to your normal routine. There are no more parties to look forward to, loved ones visiting, or gifts to receive and what’s more, you’ve got to wait another year for it to come around again. It’s no wonder you feel down.

This sadness or ‘glass half empty feeling’ might be due to the end of the holiday season, but it could also be that the environment is affecting your mood. At this time of year, days are longer and lack of sunshine can lead some people to feel depressed. This phenomenon is called Seasonal Affective Disorder (SAD), because people who suffer from it only experience symptoms at a particular time of year. It affects people in different ways - from difficulty waking in the morning, to oversleeping and over-eating, especially carbohydrates, which leads to weight gain. Other symptoms include a lack of energy, difficulty concentrating on or completing tasks, and withdrawal from loved ones and social activities - all of which lead to depression and feelings of pessimism.

So how can you treat Seasonal Affective Disorder? Structure and routine are important and can help you better fight the winter blues. Therefore, whether you feel like it or not, you must make yourself do those things you don’t want to, such as going to the gym.

Another way to combat these feelings is to make your environment brighter. This might involve formal treatment such as light therapy with bright lights or sunlight. By opening blinds, trimming trees that block out sunlight, taking long walks and simply being outside more you can make yourself feel better even when it’s cloudy.

Seasonal Affective Disorder can also be helped using Cognitive Behavioural Therapy. If you would like more information, or to book an initial session with one of our experienced practitioners then please contact your local First Psychology centre at the details below:

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

How to keep your New Year’s resolutions - part 3

2012-01-10T08:17:00.000Z

Following on from our last blog on how to stick your New Year’s resolutions, here are five more tips on how to achieve your goals.

6. Change is a process Many of our bad habits have developed over months and years, so understandably it might take just as long to change them. Although it might take a while to achieve your goals, the important thing is, not how long it takes, but, that your behaviour changes in the long run.

7. Don't be put off If you revert back to an old habit, don’t view this as a setback, but rather a learning opportunity. There are always going to be challenges along the way, but it is how you deal with these that matters. You might want to keep a resolution journal to write down important information such as when the relapse occurred and what might have triggered it. By understanding these challenges, you will be better able to cope with them in the future.

8. Get support from loved ones Explain your resolution to loved ones or even join a group of likeminded people that share your goal - they may be able to help you achieve your objective. Having support from others can help you stay motivated.

9. Remind yourself of your motivation For the first few days of January, you may feel energised and motivated to accomplish your New Year's resolution. However, as time goes on and the temptation to skip your gym session or have another cigarette increase, your motivation may start to diminish. At this point you need to remind yourself of why you are trying to change and what you hope to gain by achieving your goal.

10. Don’t give up It is important to keep working on your goals despite setbacks and waining motivation. You may need to modify your current strategy if you feel it is not working and develop a new plan. It might be worth keeping a resolution journal to write about your successes and struggles. Write down the reasons for your goal and use this to motivate and inspire you when times are tough. By working on your goal throughout the year, you can be one of few to say tyou kept your New Year's resolution.

If there is a change you would like to make to your life and this is something we can help with, then please contact us at your local First Psychology centre:

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

How to keep your New Year’s resolutions - part 2

2012-01-06T08:17:00.000Z

The new year is a great time to focus on what we would like to change in our lives to better ourselves physically, intellectually, socially, emotionally and psychologically. However, as we have already mentioned in our last blog post, sometimes it is difficult to stick to these resolutions. Here are some tips on how to increase your chances of achieving your goals.

1. Be specific and realistic In setting your goals be as specific as you can. Instead of saying you want to lose weight, state how much weight you want to lose and be realistic about what you can achieve. For example, ten pounds not five stone. By being concrete about your goal, you can plan exactly what you need to do to achieve it over the coming year.

2. One resolution only You might have a whole list of things you would like to change, but if you focus on all of them at once you run the risk of spreading yourself too thin. Instead, just pick one goal and focus your energy on that.

3. Don't leave it until the last minute It is best not to wait until New Year’s Eve to think about your resolution as planning is the key to achieving any goal. If you spend time writing down your goal, thinking about how you might achieve it and considering the obstacles you may encounter then this should help you tackle any goal.

4. One small step at a time It is easy to get overwhelmed with New Year’s resolutions and taking on too much is often the reason why we fail. Dramatically trying to change old habits such as smoking twenty a day to none at all is a guaranteed way to destroy your plans. The key is to take small steps that will ultimately help you achieve your goal. If you are trying to give up smoking, start by reducing the amount of cigarettes you smoke rather than stopping altogether. While this process may seem laborious, these small changes will make it easier for you to stick to your new habits in the long run.

5. Make new resolutions It’s best not to make the same resolution year after year because if you’ve already tried and failed, your belief in your ability to achieve this goal is likely to be low. If you must choose the same resolution then consider what worked last time and what prevented you from achieving this goal in the past. Unless you modify your approach, you are likely to see the same results as last year.

Look out for our next blog for more tips on how to accomplish your resolutions for the New Year.

Why we make New Year’s resolutions?

2012-01-03T08:17:00.000Z

On 1 January many of us pledge, with enthusiasm and determination, that we are going to quit smoking or lose weight, yet by February most of us have discarded these goals altogether. Four out of ten people make New Year’s resolutions but with such a low success rate, why do we continue to make them every year?

Perhaps it’s because the new year marks a new beginning. In our minds, it initiates a change, offers us a fresh start and the possibility to wipe the slate clean. We think back over the past year and consider what we could have done better and this feeds our desire to change.

You might think New Year is like any other day of the year, but this fixed date in the calendar allows us to prepare, and make plans for change.

Another reason for resolutions might simply be tradition. It is understood that Julius Caesar started the tradition to honour the Roman mythical God Janus, who had two faces – one to look back into the past and one to look to the new year. The Babylonians however believed whatever a person did on the first day of the year had an effect all year long.

The mere fact that people keep making resolutions, regardless of whether they are achieved or not, shows hope and a certain belief in their ability to be able to change. Indeed, one study showed that 46% of people who made resolutions were successful compared to 4% who had a goal but did not set a resolution, which suggests that making resolutions can get you closer to your goals.

If you would like to make a change and you feel you need some help to do this then please contact your local First Psychology centre:

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

Coaching for weight management

2011-12-30T10:05:00.002Z

With New Year almost upon us, we often think about what we would like to change or improve about ourselves in the coming year, and one of the most common goals is to lose weight. Despite wanting to lose weight and knowing that we would benefit from doing so, it can seem that how ever hard we try we simply can't get started. When we do, we often fall at the first hurdle.

Choosing a new diet or joining the gym might be the answer, but equally, there is an alternative approach that can produce amazing results - coaching for weight management.

Our First Psychology centres in Glasgow and Edinburgh currently offer a course of six individual coaching sessions which can help clients identify what is preventing them from successfully losing weight and offer ways to break down these barriers. We tailor our approach to each individual’s personal circumstances and establish a plan of action to give clients a sense of control and direction over the process.

Through coaching, we help establish realistic goals for personal health and weight and support clients in working towards these. We aim to identify unhealthy patterns and habits, using a variety of tools and techniques, to enable clients to identify and remove triggers to behaviours that prevent weight loss.

Coaching, in general, can help clients achieve the healthy lifestyle they want, improve self-esteem and also provide a sense of purpose.

Lifestyle and performance coach, Dr Lindsey Burns, offers a range of coaching courses at our Edinburgh and Glasgow centres. For more information, please contact your local First Psychology centre who wish you all a very Happy New Year:

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk/coaching_courses_weight_loss.htm
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk/coaching_courses_weight_loss.htm

Exercise is good for you in more ways than one

2011-12-27T14:38:00.000Z

Having over-indulged on mince pies and turkey over Christmas and with New Year just around the corner, you may be having thoughts that it’s about time you battled that bulge and got back into shape.

The benefits of exercise on our physical condition are well known, but those for our mental health are often overlooked. Exercise releases endorphins which generally make us feel happier and less anxious. Engaging in a moderate amount of physical activity not only improves our mood but also our energy levels, our confidence, body image, and self-esteem which in turn, all lead to an improved quality of life.

However, there is now another reason to exercise that might help to motivate you. New research conducted by scientists in Ireland has reported that physical activity can improve cognitive function by demonstrating that participants performed significantly better on a memory recall task following strenuous exercise. This benefit is thought to be the result of surges in a brain protein after physical activity.

So it would seem that the benefits of exercise are threefold – it improves our physical and psychological health as well as our cognitive functioning. There are now more reasons than ever to join the gym or take up that new exercise class!

If you would like to gain a healthy lifestyle and lose weight then look out for our next blog on coaching for weight management or you can call your local First Psychology centre to find out more about coaching for weight loss.

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk

Borders: 01896-800-400, www.borderspsychology.co.uk

The gift of giving

2011-12-23T13:05:00.000Z

For some, Christmas is not about religion, but more about the presents they receive. It's true, Christmas is a time of giving and even the Christian story mentioned the three wise men presenting gifts of gold, frankincense and myrrh. But should it be more about the ‘the art of giving’ rather than giving in the material sense of the word?

A study conducted by Carter & Gilovich (2010) found that purchases made with the intention of acquiring a life experience rather than material goods made people happier. This might be because experiences improve with time, take on new meanings and live longer in our minds. Experiences can also resist unfavourable comparisons and can be mentally revisited unlike material posessions.

Giving in other ways also has its benefits. When we talk about social support and how it is good for our health we assume the benefits come from receiving support from others. However, scientists, using sophisticated brain imaging techniques at the UCLA, have found we gain benefits from providing support to others. In fact, participants showed increased neural activity in reward-related regions of the brain when providing support which may have stress reducing effects for the support-giver as well.

So, when you’re getting stressed from all that last minute Christmas shopping, remember that giving, in any form, is a gift - giving time and effort to your loved ones to create lasting memories may actually be more appreciated than the latest must-have gadget.

Seasons Greetings from all here at First Psychology and best wishes for the New Year!

Contact details of our centresEdinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

Top holiday stresses and how to manage them

2011-12-20T09:38:00.000Z

The holidays are nearly upon us and it may sound ironic but the holiday season can be very stressful or even totally overwhelming for some people - particularly those who are prone to anxiety. Here are some tips on how to manage your anxiety during the festive season.

Too much to do
You may be feeling pulled in many different directions with work, family as well as shopping and entertaining. If this is the case, take a moment to slow down. Make lists, plan menus and give yourself plenty of time. By organising your time and prioritising tasks you can minimise stress and anxiety.

Too little money
As early as October we may see adverts for Christmas which show gifts piled up under the tree and tables full of tempting food. With expectations such as these, it is no wonder we may feel the need to overspend. In order to avoid temptation, set yourself a budget and make a list of how much you can spend on each person and stick to it. Consider buying joint gifts or making them.

Too many people
Crowds at Christmas are inevitable so instead of being frustrated and angry, try to be kind and mindful. While waiting in line, strike up a conversation with your neighbour. If the crowds are annoying you, take deep breaths and try to notice the sights and sounds around you. At the end of the day, it is only a temporary inconvenience.

If you feel compelled to spend Christmas with your family, despite not getting on with them, this may add to this feeling of having too many people around. If they are unhealthy for you, you don't have to spend time with them. However, if they just annoy you, try to put personal differences aside for another time, accept them as they are and try not to criticise.

Too few people
At this time of year you may feel far from family and friends. Try to connect with them using email, Skype or videos. Consider spending time with someone who may also be alone, i.e. a work colleague or volunteer to help others in need. This can make you (and them) feel better and also widen your social contacts.

Expectations too high
This time of year comes with high expectations. Not only do we expect Christmas to be perfect but we also start to take stock of what goals we didn't meet over the preceding year such as losing weight or gaining a promotion. Now is a great time to re-evaluate your goals and focus on the future rather than the past. By keeping expectations realistic you can also focus on what's important to you.

All too much?
Holidays can be a difficult time for some. If you find that you just can't cope then talk to your GP or contact your local First Psychology centre.

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

Social anxiety - part 2

2011-12-16T12:08:00.000Z

Good conversation is one of life’s pleasures, but many people can find conversing with people they don't know, perhaps at a seasonal party or a work function, very daunting.

Following on from our blog post earlier this week, here are some tips on how to strike up a conversation upon entering a room. We hope these tips will help you through the party season and beyond:

Assess the room, eavesdrop on conversations and choose which discussion you want to engage in. There is no point joining a conversation you're not interested in or do not understand.
Look for people who have open body language. These signals are invitations to join the conversation, e.g. those who return eye contact and stand with their body at an open angle.
Mimic the body language of people in the conversation as this will establish rapport with them. Nod when they nod and lean forwards or backwards when they do.
If you dry up in conversation, don’t panic. It’s probably not that you’ve got nothing to say rather that your internal voice is interfering with the other person’s words. It may seem obvious but try to concentrate on what is being said that way you will be more engaged in the conversation and your words should flow more easily.
If it’s difficult to get a word in edgeways, identify the dominant speaker in the group, which may not be the person who speaks loudest or the most, but who drives the conversation. Respond to their words as it’s easier than trying to keep up with six conversations at once.
Having a few questions prepared for any awkward moments can help steer the rest of the conversation.
If someone is being difficult then you may need to change your approach. If, for example, they are confrontational stand side by side instead of directly opposite them and use shorter sentences to try and get the conversation going.

Dealing with social anxiety - part 1

2011-12-13T09:46:00.000Z

The party season opens up a whole host of opportunities to enjoy conversations and build connections with other people, whom you may never have met, if you‘d stayed at home. However, for some it takes courage to join in, have fun and strike up a conversation.

Entering a room where you know few people well and where everyone looks deep in conversation can be very daunting. You may feel the added pressure of being seen to be enjoying yourself while not knowing exactly how to behave because usual business etiquette has gone out the window.

Here are some tips on how to make joining in a little easier:

Before the party try to relieve tension by going for a walk, shake out your arms or touch your toes. The more tension you can release beforehand, the more relaxed you will feel at the party.
In the run up to the event, try to push yourself out of your comfort zone. Make conversation with strangers on the way - perhaps make small talk about the weather with the person sitting next to you on the bus.
Before entering the room, remind yourself of the reason you are there as this will not only validate why you are there, but also provide encouragement.
Arrive at the party early so you can strike up conversations with other people on their own before the crowds build up.

For more tips on what you can do upon entering the room, look out for our next blog. If you would like more information about social anxiety or to book an initial session with one of our experienced practitioners then please contact us at your local First Psychology centre.

Edinburgh centre: 0131-668-1440, www.edinburghtherapy.co.uk

Glasgow centre: 0141-404-5411, www.glasgowpsychology.co.uk

Borders centre: 01896-800-400, www.borderspsychology.co.uk

Alcohol is not just for Christmas

2011-12-09T13:53:00.000Z

As the Christmas party season really starts to gather pace, there is often a real pressure to drink alcohol. However this pressure isn't just a Christmas thing, it's there at every social occasion nowadays.

Clever advertising has led us to believe alcohol relaxes us, makes us feel better and makes us more confident. In reality, the more we drink, the more tolerant of alcohol we become and the greater amounts we need therefore to achieve the same feeling we once got from it. So when do we know we’ve got a problem with alcohol?

The best way to work this out is to observe how and what you drink. Keeping a drinking diary for 2-3 weeks can be a really helpful tool.

Each day make a note of what you’ve drunk. By doing this, you can see how many days of the week you drink and whether your consumption is above the recommended guidelines.

It may be worthwhile to jot down where you are and who you’re with when you drink so that you can monitor this behaviour and take control of it if needs be. You could also imagine what it would be like not to drink for two weeks, consider how quickly you drink and whether you make excuses to drink.

If you would like more information, see www.drinkaware.co.uk or alternatively, to book an initial session with one of our experienced practitioners please contact your local First Psychology centre.

Edinburgh centre: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow centre: 0141-404-5411, www.glasgowpsychology.co.uk
Borders centre: 01896-800-400, www.borderspsychology.co.uk

Five steps towards taking control of your anger

2011-12-06T10:54:00.000Z

Learning to control anger is a challenge for everyone at times. Anger Awareness Week was developed to raise awareness of the causes of anger and highlight healthier ways in which individuals can control their behaviour and express their anger. See our five steps towardds controlling your anger below.

1. Recognise your anger Anger can have an enormous effect on your body. Your heart may start thumping, you may feel a sense of tension and as if somebody has pushed a button and you are no longer in control. Physical activity can provide an outlet for these emotions and can actually stimulate chemicals in the brain which make you feel happier and more relaxed.

2. Accept responsibility for your anger It is important to realise the anger you feel is your own emotion and not something someone else has inflicted upon you. It is easy to criticise or place the blame at someone else’s door, which might only serve to increase tension, so it is best to use ‘I’ statements when describing the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes," instead of, "You never do any housework".

3. Think rationally Think about why you feel angry, what your vulnerabilities are and how you can resolve the issue at hand. If your partner is always late for dinner every night then perhaps scheduling meals later in the evening might help. Remind yourself that anger won't fix anything, and might only make it worse.

4. Take time out In the heat of the moment, it’s easy to say something you’ll later regret. So when you are feeling angry, take a few moments to collect your thoughts, breathe deeply, practise relaxation or count to ten, and allow others in the situation to do the same. Slowing down can defuse your temper and will enable you to think more rationally. If you remain in the situation which is causing you to be angry then it is more likely to escalate out of control.

5. Express yourself Once you are calm and thinking clearly, express your feelings verbally in an assertive but non-confrontational way. If you state your concerns and needs clearly and directly without hurting or controlling others, you can inform them of precisely what upset you. This will help them to understand and also give them the opportunity to address these issues. Another person’s view can often give a new perspective on the problem and prevent feelings of resentment or anger towards them in the future.

Anger Awareness Week starts today

2011-12-01T10:43:00.000Z

Christmas, for some, is a joyous time of year but for others it can be stressful and fraught with arguments. From small things such as everyone wanting to watch something different on the TV, to being overworked, the kids playing up, the in-laws staying, and relationships in general being put under strain. Everyone feels angry at some time, not just at christmas, but the key is how you express this anger.

The aim of National Anger Awareness Week, which starts today until 7 December, is to increase understanding of the underlying causes of anger and equip people with strategies to reduce their own and others' anger in an effective way.

Anger is not always a bad thing - it has in the past, driven people to make changes for the better. For instance, had women not responded with anger to their treatment then there would have been no Suffragette movement or women’s vote. In general however, anger can be very destructive and while some believe this emotion is genetic, others feel it is learned.

It is difficult to say what the causes of anger are because we all lead such different lives, but anger results from being hurt emotionally, whether this be embarrassment, a feeling of defensiveness, or rage which has pent up when we're dissatisfied with a particular situation.

Anger and depression can go hand in hand too. If a family member/friend is being unusually aggressive for no apparent reason, they may be suffering from depression or finding it difficult to express or deal with their tension and irritability in a constructive way. Learning to deal with anger and related feelings is the answer.

For tips on how to control your anger, look out for our next blog. In the meantime, if you think you might benefit from talking to one of our experienced practitioners or you would like to book an initial session, please contact your local First Psychology centre.

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

National Psychology - the limits of stereotypes

2011-11-30T10:45:00.000Z

Happy St Andrew's Day! St Andrew's Day is, of course, Scotland's national day so we thought it fitting to take a look at national psychology, which dates back to the mid-19th century.

The Scots are tight, the French are romantic and the Germans are serious, or so they say. We've all heard these stereotypes and, whether or not they are true, stereotypes exist for a reason – to help us form opinions about people we don't have time to get to know.

The psychological makeup of particular nations, ethnic groups or peoples is believed to be characterised by a combination of human attitudes, values, emotions, motivations and abilities. These are culturally reinforced by our education, upbringing, the state and media.

Closely related is national character which refers to the values, norms and customs which people of a nation typically hold, and in particular, how they habitually respond to situations. Indeed, reference is sometimes made to a 'national psyche' to explain why certain events trigger such strong reactions or why countries are enthused by a particular sport or cultural practice. In this respect, National psychology can be useful in explaining why political or economic events occurred as they did.

Although stereotypes seem unfair, scientists believe it is possible to observe and measure average national characteristics. This doesn't mean all individuals share all the characteristics, but the number who do are sufficiently large to be 'typical' in the country.

However, the concept of national psychology has been criticised on both political and scientific grounds.

Some argue it encourages racist generalisations and stereotypes which can lead to certain nations regarding themselves as superior.

In addition, psychologists have found subjects cannot accurately recognise or identify the ethnicity or nationality of individuals when observing a line-up of different people.

People can, however, often recognise a representative stereotype of a certain ethnic group or certain national characteristics. So it seems stereotypes do have a purpose, but, of course, we need to look much deeper before we can truly understand others.

Positive psychology for improved wellbeing

2011-11-22T13:05:00.000Z

It is a common human trait to dwell on things that go wrong rather than those that go right and traditional psychology tends to focus on specific issues and problems too. However, since the late 1990s, a new branch of psychology which finds its roots in the humanistic approach has been gaining in popularity.

Positive psychology, as it is known, aims to help individuals and even organisations identify effective strategies which allow them to thrive, find and nurture genius and talent and make life more fulfilling. Coaches, therapists, counsellors, and even HR professionals, are using this new method to increase and sustain the well-being of individuals who are not necessarily suffering from mental ill health.

Below are some positive psychology coaching techniques, which can help to improve wellbeing:

Three good things - at the end of each day, write down three good things that happened during the day. These do not have to be hugely significant events. They could be anything from a work colleague making you a cup of tea to a stranger holding open a door for you.
Gratitude visit - write a letter of thanks to a person in your life to whom you feel grateful but have never had the opportunity to express this gratitude. Once the letter is written, arrange to meet the person and read them your letter.
Savouring - this involves noticing and appreciating the positive aspects of life. Savouring encompasses different timeframes. If you enjoy anticipating future events then start planning early. If you enjoy reminiscing about the past then keep photos to remind you of past pleasures. However, if you enjoy experiencing the present then mindfulness is a good technique to keep your attention focused on the here and now.

If you would like more details about our coaching services for yourself or your organisation or you would like to book an initial coaching session with us, please contact your local first psychology centre:

Edinburgh: 0131-668-1440, www.edinburghtherapy.co.uk
Glasgow: 0141-404-5411, www.glasgowpsychology.co.uk
Borders: 01896-800-400, www.borderspsychology.co.uk

New CPD course for counselling and psychotherapy practitioners

2011-11-21T10:17:00.000Z

We are delighted to be working with The University of Edinburgh to deliver the course 'Cognitive-behavioural therapy: an introduction for counselling and psychotherapy practitioners' next spring.

The course, which will be tutored by Chris Denmark, cognitive-behaviour therapist and couples counsellor at our Edinburgh centre, will offer participants the opportunity to explore current debates about the use of concepts and practices originating in cognitive behaviour therapy.

Sessions for this continuing professional development course will be delivered over a six week period from 20 April to 25 May 2012 at the Medical School, Teviot Place, Edinburgh. For more details about this course, see page 13 of the prospectus at: http://www.ed.ac.uk/polopoly_fs/1.64857!fileManager/client-copy-V11_web.pdf

Dealing with workplace bullying

2011-11-15T12:18:00.000Z

In honour of anti-bullying week this week from 14-18 November, we are focusing on a potentially common problem in every organisation - workplace bullying. Indeed, surveys by the Chartered Institute of Personnel and Development suggest between 3 and 14 million employees in the UK are subjected to bullying.

Bullying can occur face-to-face or remotely via email and other media and may take the form of abuse, physical or verbal violence, humiliation or simply trying to undermine someone’s confidence.

Employers have a ‘duty of care’ to their employees which includes dealing with bullying at work.

It can be difficult if you are being bullied, but here are a few steps you could take to help improve the situation.

Talk to your line manager as they have a responsibility to resolve the issue. If the bully is your manager, then speak to your union/workplace representative or someone in Human Resources as they can accompany you to meetings with your manager. Alternatively, you could contact the Citizen’s Advice Bureau.
Talk to the bully as the bullying may not be deliberate and they may not realise their behaviour is affecting you. Let them know their behaviour is unacceptable. If you don’t want to talk to them yourself then you could always ask someone to do this on your behalf.
Record everything in writing - keep a diary and write down details (e.g. times and dates) of every incidence that occurs and keep copies of emails, memos and letters as evidence.
If you can’t resolve the matter informally then you must make a formal complaint and follow your employer’s grievance procedure.

Remember do not allow the bully to make you feel ashamed or embarrassed. There is no excuse for bullying - you have the right to work in a safe and comfortable environment.

Dealing with 'debtpression'

2011-11-10T15:48:00.000Z

With Christmas just around the corner and the chancellor due to announce his November budget in just a few weeks, many of us may be worrying about how we can afford all those parties, presents and festive trimmings, particularly if our bank balance isn't looking too healthy.

Debt can make us feel depressed and when we are low in mood we are likely to spend money to make ourselves feel better which unfortunately leads us further into debt. So it seems there is a close link between debt and depression and this concept has been referred to as ‘debtpression’.

We've put together five tips on how to deal with debtpression.

Understand your spending You may think you spend money randomly but often your spending follows a pattern. Some people buy things to make themselves feel or look better. Identifying the triggers that make us want to spend money, by perhaps keeping a diary of thoughts, feelings and the situations, can help us feel more in control and better able to change our spending behaviour. If, for example, low mood triggers your spending you might want to avoid shops.
Identify your beliefs about money Money is often linked to strong emotions and often debt can come from the unconscious beliefs we have about money. In order to change our spending habits we may need to examine our emotions and be more sensitive to our unconscious beliefs and assumptions about money. By placing a value on the money we earn we put a value on ourselves instead of thinking ‘it’s only money’.
Think positively about money Some people believe they are no good with money and will always be in debt while others actually feel anxious about being wealthy. In order to free yourself from the hold of money, you must substitute your negative thoughts about money with positive statements and not feel afraid about attracting money.
It’s all in the words Instead of using the word ‘debt’ to describe your situation, it is better to use phrases such as ‘working towards being financially free’ and set yourself goals with specific achievement dates. Sayings such as ‘cutting back’ and ‘going without’ do little but make you feel like you are depriving yourself of something rather than improving your future.
Create new spending habits Habits can be hard to break. Many of our money habits have formed over years and are therefore not easy to replace with good ones. The best way to create a new habit is to link a desired new action with something you do regularly in your routine. For example, every time you check your email you could also check your bank statement online to track your spending.

Feeling unable to spend can be a miserable experience, particularly at this time of year, but acknowledging when we are in debt and taking action to improve things is vital for making things better.

FREE 'Stress Factor' event in Glasgow

2011-11-02T11:34:00.000Z

Today is National Stress Awareness Day - a day aimed at raising awareness of stress and the impact it can have on our lives.

As an independent provider of counselling, psychology and coaching services we see many many people who are suffering the ill effects of stress in their lives. So what can we do about it?

We are running a FREE 'Stress Factor' event in Glasgow this autumn to help you manage stress and we will be giving away a free 'stress guide' to all attendees too.

For more details see http://www.glasgowpsychology.co.uk/stress_factor.htm

Stress awareness is vital to improving health and wellbeing

2011-10-27T12:31:00.000+01:00

Given the recent statistic that stress levels have doubled in the last four years (insurance company AXA), National Stress Awareness day on 2 November 2011, seems particularly pertinent.

The aim of this day is to raise awareness of the stress in our lives so we can tackle it before it becomes a major problem and negatively impacts on our well-being.

Stress is the adverse reaction people have to excessive pressures or demands placed on them and it can come from many sources. However, not all stress is bad. Some stress can motivate us, prepare us to take action and alert us to danger. The problem comes when we remain in this heightened state of awareness continually for a long period of time. This can then lead to ill health in both body and mind.

Stress is difficult to measure in real terms, but one of the best ways to measure it is to consider its impact on our working lives.

According to a survey carried out this year by the Chartered Institute of Personnel & Development, stress has become the most common cause of long-term sickness absence for both manual and non-manual employees.

In 2009/2010, The Health and Safety Executive found that 9.8 million working days were lost due to work-related stress and health charity Mind recently estimated that £26 billion was lost by British businesses each year in sickness absence and lost productivity. They believe that with greater awareness and mental health support, one third of these costs could be saved, equating to £8 billion a year.

Evidently stress has a major impact on our work which in turn, has enormous implications for other parts of our lives. So it would seem that knowledge of stress management has become essential and more relevant today than ever.

For resources on stress or to find out how to get involved in Stress Awareness day visit www.isma.org.uk/national-stress-awareness-day

How to get a better night's sleep

2011-10-24T10:00:00.000+01:00

31 October - just one week away - is National Sleep-In Day. This is the day when the clocks go back and we get an extra hour in bed. The aim of National Sleep-In Day is to increase awareness of the importance of a good night’s sleep on our well-being.

Not getting enough sleep or having poor quality sleep over a prolonged period of time has been shown to increase the risk of heart disease, obesity and depression. A good night’s sleep has been found to make us more alert, bolster our memory and reduce stress.

A study has revealed the position yourself and your partner adopt while sleeping could affect the level of quality shuteye you get. Even more so in the winter months when we catch more coughs and colds which further worsens the statistic that already 50% of British men snore at night. Indeed, it would seem that 84% of couples attribute ‘bedroom rage’ with snoring.

So, what is the perfect sleeping position? According to sleep specialist, Dr Elizabeth Scott, it is best to sleep on your side with your head at a five-degree angle to the bed. If your spine is straight this should elevate your head around 15 centimetres from the mattress. She has also suggested trying not to sleep on your back as this can lead to increased snoring.

But how else can we improve our sleep? Read our five tips to an improved night's sleep below.

Maintain a regular sleep and wake cycle even at weekends so that your circadian clock in the brain can help sleep onset at night.
Establish a calming ritual before bed such as reading a book, listening to some relaxing music or soaking in the tub.
Create an environment conducive to sleep which is dark, comfortable and not too warm.
Cut back on caffeine and nicotine (which are stimulants) and alcohol which can all disrupt sleep. Make sure you eat and exercise a few hours before bedtime as well.
Remove any distractions such as televisions and laptops from the bedroom. This space should be used for sleep or sex only and by doing this, it will strengthen the association between your bed and sleep.

World Mental Health Day - 5 tips to good mental health

2011-10-10T09:54:00.000+01:00

Today, 10 October, is World Mental Health Day, a day which came about by the need to raise awareness in mental health and wellbeing issues. Good mental health is something many take for granted, but there are many things you can do to maintain good mental health and wellbeing. See our five points to better mental health below:

1. Balance is the key
Doing too much of any one thing (e.g. work) can be unhealthy. It is important to have some leisure time because when a person does something they enjoy it balances their emotional and mental health. A balanced diet and regular exercise can help you keep fit. Taking time to relax (using formal techniques) and to pamper yourself (e.g. a massage or a warm bath) can also reduce stress.

2. A problem shared, is a problem halved
We all lead busy lives, but it is important to take quality time out for family and friends. Being surrounded by those whom we can trust, gives us support when we need it and connecting with others improves our emotional intelligence, which is good in resolving conflicts.

3. Focus on the bigger picture
We all lose perspective at times and let small annoyances in life drag us down, but we should try to push these aside so we can focus on what really matters. Take a moment and remove yourself from the stress, even just for a short time. However, if you feel overwhelmed by just how much needs to be done, do not focus on each task's deadline but take things one step at a time.

4. Be creative
Taking a break from the old routine to challenge your creativity or be inspired, may not only teach you new skills and keep your brain active, but can also be a temporary diversion from your troubles and improve how you feel.

5. Be nice to yourself
Writing down, and saying positive statements about yourself can lift your spirits and are proven to better your outlook on life and your behaviour. By doing this, it may help you limit negative thoughts, which can waste your time and drain your energy, and in turn, improve your mental health.

Next Monday is World Mental Health Day

2011-10-05T11:54:00.000+01:00

As much as 12% of the world’s population is affected by mental illness and of the 12% one in every four people could benefit from some form of diagnosis and treatment.

Statistics like these highlight the very reason why World Mental Health Day was born in 1992 and continues to take place on 10 October each year. This event, which is supported by the United Nations through the World Health Organisation (WHO), aims to raise awareness of mental health issues around the globe by promoting open discussion about mental illness. It also seeks to encourage investment in prevention and treatment, particularly since resources offered in many mental health services around the world are severely lacking.

Over 100 countries participate in World Mental Health Day holding their own local, regional and national programme of activities and events which include lectures on mental health issues and the presentation of awards to individuals or organisations who have made significant contributions in the mental health arena.

One organisation in the UK which is actively involved in World Mental Health Day is The Mental Health Foundation. This year they are marking the day with a Tea and Talk Fundraising Event. They are hoping you will join them in putting your own kettle on and inviting your friends and family round to make a donation, as they realise the benefit that a cuppa and a good natter can have on your own mental health and wellbeing.

For more information or to find out how to organise your own Tea and Talk Event, visit http://www.mentalhealth.org.uk/support-us/get-involved/teaandtalk/

Anti-depressants are like pain killers - they don't treat the cause

2011-09-29T10:05:00.000+01:00

It is shocking to hear the latest statistics on the number of anti-depressants being prescribed in some parts of Scotland, (see http://thescotsman.scotsman.com/news/Scotland-in-the-grip-of.6843890.jp

The fact that around 1 in 10 adults take these medicines says a lot about the pressures of the world we live in, and the number of people struggling with low mood and anxiety (the two often go together).

Of course it is easy to leap into a polarised view, seeing anti-depressants as either a panacea for all problems or alternatively a way of avoiding the underlying difficulties we are grappling with. Neither perspective in its extreme is helpful. Anti-depressant medicines are a form of pain relief, and as such have to be used with care and thought. Like any form of pain relief, it is not always sensible to avoid addressing the underlying cause of what is hurting. Yet to ignore the fact that things can sometimes be too painful or difficult to address without anaesthetic, is equally unhelpful.

Sometimes, of course, things heal over time (often as the situations or circumstances that invoked our painful feelings change or we adapt and adjust). However often they don’t. Then a different approach is needed – one involving understanding the problem and finding ways to address it. This approach isn’t necessarily easy or pain-free. It involves talking, and working at it, with someone else who can help. However, if this has the outcome of resolving things once and for all, it may well be a choice that is worth making.

Coaching for career management package just launched

2011-09-22T13:08:00.000+01:00

Did you know the average person spends 100,000 hours of their life at work and the job or career that suits you will depend very much on who you are and your strengths and weaknesses?

That's a lot of hours and some very good reasons to think about which job or career is right for you.

Whether you are already in a career and wish to improve your job satisfaction or are unemployed and looking for work, our qualified coach, Lindsey Burns can help with her new 'coaching for career management package'.

Lindsey is offering the package of five specially tailored coaching sessions for career management at our Glasgow and Edinburgh centres. It is priced at a very reasonable £299, which is a saving on the cost of five separate coaching sessions with Lindsey.

Special offer
Book and pay for the 'coaching for careers management package' before the end of October you will only have to pay £250, giving you an additional saving of £49 on the full package price. Quote BLOG220911 at time of booking.

Happiness - growing gardens

2011-06-21T10:13:00.000+01:00

We've reached our final thought on happiness - growing gardens.

Some people love gardening, some people don't see the point, but gardening can bring a sense of happiness to those who persevere.

There is a lot to learn about gardening - which plants are weeds, which plants are suited to your garden, which plants need wrapping up or moving inside over winter, the list goes on.

You can’t make gardens grow, but you can optimise the conditions in which plants can flourish. Although not all conditions are in your control (the weather for example!) you can pick the plants that are best suited to the conditions available. So by a judicious mix of planning, tending and patient waiting, you can cultivate a natural wonder but, most importantly, you can enjoy the process.

To find out what gardening means to others, see http://www.guardian.co.uk/lifeandstyle/2011/mar/26/gardening-secret-of-happiness-julie-myerson

We hope you have enjoyed reading our thoughts on happiness. We will be posting a resource containing our thoughts on happiness on our Borders website http://www.borderspsychology.co.uk very soon.

Happiness - making sense

2011-06-20T10:07:00.000+01:00

Do you tell stories - about your past, present and future? How do you think about what has happened to you and how it all fits together? Do you have a faith or religion or spiritual perspective that helps you make sense of life?

Our happiness is affected not simply by external events but how we weave what happens into our life stories and understanding of ourselves. There is power and protection in a coherent and meaningful life story that includes suffering and trauma as well as positive experiences.

Happiness - practising peace

2011-06-18T14:41:00.000+01:00

“Suppose you read about a pill that you could take once a day to reduce anxiety and increase your contentment. Would you take it? Suppose further that the pill has a great variety of side effects, all of them good: increased self-esteem, empathy, and trust; it even improves memory. Suppose, finally, that the pill is all natural and costs nothing. Now would you take it? The pill exists. It is meditation.” (Haidt)

Meditation and gaining inner peace really can help to reduce anxiety and increase happiness, but for some, often those who need it most, it can seem like hard work with a concept that is far removed from the realities of daily life.

For those embarking upon the journey of meditation, help is on hand. Courses on mindfulness, yoga classes, meditation retreats, manuals and inspirational literature are all readily available.

Start practising peace and your relationship with the world will change for the better.

Happiness - hopeful thinking

2011-06-16T09:22:00.000+01:00

We often focus on the negative without even noticing: replaying what has gone wrong, predicting what will go wrong and paying attention to what is going wrong. Below is an exercise in thinking about what could possibly go right and it has been shown to promote happiness (Lyubomirsky).

Take 20 to 30 minutes to think about your best possible self. This means that you imagine yourself in the future after everything has gone as well as it possibly could. You have worked hard and succeeded at accomplishing all of your life goals. Think of this as the realisation of your life dreams and your own best potentials. Now describe in writing what you imagine. Repeat this at least four times.

To read more about Professor Sonja Lyubomirsky's work on happiness see http://www.faculty.ucr.edu/~sonja

Listen to a happiness song based on Sonja Lyubormirsky's book 'The how of happiness' . See http://www.faculty.ucr.edu/~sonja/song.html

Happiness - maximising flow

2011-06-15T16:57:00.000+01:00

“With climbing you have to get up at two or three in the morning and walk for a few hours in the cold until you get to the rock face. But once you get involved, it's a different world. You can keep it up for hours - with no sense of time passing.”

(Mihály Csíkszentmihályi, one of the pioneers of the Positive Psychology movement)

”I was already on pole, [...] and I just kept going. Suddenly I was nearly two seconds faster than anybody else, including my team mate with the same car. And suddenly I realised that I was no longer driving the car consciously. I was driving it by a kind of instinct, only I was in a different dimension. It was like I was in a tunnel.”

(Ayrton Senna, Grand Prix Driver)

Do these quotes ring any bells? Can you identify with the state they describe? If so you have experienced 'flow' otherwise known as being 'in the zone', 'on top of your game', 'on the ball', 'riding the wave' among many other phrases. These are moments when we are completely immersed in an activity to the extent that we are taken out of ourselves. The more, the better!

Happiness - working towards happiness

2011-06-14T09:44:00.000+01:00

"Things won are done; joy's soul lies in the doing" (Shakespeare Troilus and Cressida I.ii.287)

Much of our sense of identity and self-worth comes from what we do - from cooking lunch to being Prime Minister.

It can be easy, in our busy lives, to get caught up trying to get things done and as a result we often don't notice or enjoy the journey. Remember to take pleasure in the journey as well as reaching the final destination.

And remember to come back tomorrow for thought 6.

Happiness - nurturing love, loving nurture

2011-06-13T09:47:00.001+01:00

"All you need is love" (the Beatles)

You only have to do an internet search for happiness and love to discover they are the bread and butter of song lyrics. From the Beatles to Lady GaGa, love is the stuff good songs are made of.

That's probably because love and happiness are so important to us all on a daily basis.

Love is the key not only to happiness right now in our relationships, but also in building our children's capacity for love and happiness as they develop.

If we want more love and happiness, we have to make time for those we love in our lives, despite being busy and tired.

Love needs time to flourish and it needs to be nurtured if it is to grow.

Come back tomorrow for happiness thought 5.

Happiness - giving and taking

2011-06-10T11:01:00.000+01:00

When did you last help someone else?

How often do you go out of your way to say thank you?

What is the kindest thing you have done this week?

Helping others, expressing gratitude and practising kindness regularly, but in a felt and meaningful way, all increase our own (and others') happiness.

See http://health.msn.com/health-topics/depression/do-good-feel-good?page=1 for more on this subject.

Happiness - give us a smile

2011-06-09T10:19:00.000+01:00

You may not feel happy, but smiling (even false) can actually increase your feelings of wellbeing. Yes it's true, acting happy can actually make you feel happier, more positive and more resilient in yourself. Not only that, but other people respond to happiness by smiling back, which in turn increases feeling of happiness.

So how does this work? Psychologists have long believed feedback from facial expressions to the brain can actually change our emotions. Using botox, which effectively freezes muscles, has given scientists Joshua Davis and Ann Senghas at Barnard College in New York the opportunity to test this theory.

The research involved giving either botox injections or Restylane injections to participants and then showing them video clips. Those who'd been given botox injections showed less strong emotions than those who were injected with the filler Restylane, which does not inhibit muscle movement. For more about this research see http://www.telegraph.co.uk/science/science-news/7849905/Smiling-makes-you-happy-research-into-botox-shows.html

So it does seem the simple act of smiling really can make you feel happier!

Come back tomorrow for happiness thought 3.

Happiness - the rules

2011-06-08T15:44:00.000+01:00

Those of you in the Borders, may know that we recently held a free launch event about happiness and how to become happier. Those who were lucky enough to secure a place at that event will know the rules to happiness, but for anyone else, here are our ten thoughts on happiness.

It may surprise you to know that happiness is not a fixed entity, but can be affected by how we perceive ourselves and our lives. This can be demonstrated by looking at the bold text below.

HAPPINESSISNOWHERE

What did you read?

HAPPINESS IS NOW HERE OR HAPPINESS IS NOWHERE?

This exercise was devised by Robert Holden to illustrate how the way you choose to look at life affects what you see in it. Seeing the positive in everything really can make you happier.

Come back tomorrow for happiness thought 2.

Borders launch event on happiness - book your free place

2011-04-17T14:58:00.000+01:00

We all strive for happiness in our busy lives. Some claim to have found the secret to being happy, while others enjoy glimpses of happiness.

Greater happiness has been linked to improved health and wellbeing, but is there really an easy way to become more happy?

To launch our recently opened Borders centre, we will be holding a FREE event from 6.30-8.30pm on Thursday 19 May on the topic of happiness.

The event will consist of a talk about 'happiness', which will look at the ten principles research has shown can improve wellbeing and contentment, followed by an opportunity to discuss what happiness means and how we can apply the principles to our lives on a daily basis.

This is great way to find out more about being happy while also meeting our Borders practitioners. They are looking forward to meeting you and to answering any questions you may have about our counselling, CBT, couples / relationship counselling and coaching services at our new Borders centre.

Come and join us for a great evening and a glass of wine.

To find out more and to reserve your free place call us on 01896-600-400 or email info@borderspsychology.co.uk. You can also visit our website at http://www.borderspsychology.co.uk/events.htm

The Scots hard man image and its impact on domestic violence

2011-03-29T10:28:00.000+01:00

Ewan Gillon is to give a talk on the Scots hard man image and its contribution to domestic violence at a Domestic Abuse Conference tomorrow. The conference is being run by the Scottish Police Violence Reduction Unit.

For an article about the lecture see:
http://news.stv.tv/scotland/239384-curb-scots-hard-man-image-to-curb-domestic-violence-says-expert/

Take action this spring to live the life you want

2011-03-21T15:47:00.000Z

Ewan Gillon was recently interviewed for an article about decluttering your world and living life to the full.

In the article Ewan says spring is an ideal time to make small changes which can make a huge difference, so what better time to get started.

To read the full article and get hints and tips on spring cleaning your life see http://www.dailyrecord.co.uk/life/women/health-and-fitness/2011/03/21/declutter-your-world-and-live-life-to-the-full-86908-23005663/

Making friends as we get older

2011-03-14T11:47:00.000Z

Professor Ewan Gillon, Director of First Psychology Scotland discussed the topic of friendship on BBC Radio Scotland today (see http://www.bbc.co.uk/i/z62tr/). On this morning's Fred MacAulay show he talked about the challenges of making friends when we get older or move to a new city.

Making friends gets harder as we get older. Friendships develop over time, with repeated contact allowing for shared experiences and increasing intimacy. When we see people a lot and spend time with them we are more likely to become friends with them. This can become harder to manage when people have partners, families and busy jobs.

Research shows we tend to make friends with people who support what psychologists term as our 'social identity' (how we see ourselves in the world). People we befriend often share our values, interests, sense of humour, etc.

To make friends when you are a bit older, it is important to bear these facts in mind and use your time carefully. Focus on activities/hobbies that are social and require lots of interaction (like team sport or language classes) and ensure you meet up with the same people on a regular basis. This experience of a shared activity/interest, repeated contact and sharing of an an experience will maximise your chances of meeting people you get on with. As time goes by these interactions can grow into friendships.

It is important to be realistic though. Friendships from childhood and college days are based around lots of contact, time, close emotional bonds from shared transitions, challenges and experiences. New adult friendships will invariably feel lighter and less meaningful than these.

Give friendships time to grow and they will reward you in the end.

Eating disorders awareness week

2011-02-22T20:31:00.000Z

This week (21- 28 February) is eating disorders awareness week. To raise awareness of eating issues this week, Beat, a UK charity that helps people with eating disorders and their families, is campaigning and organising events throughout the UK.

To find out more about Beat's work and this week's events visit http://www.b-eat.co.uk/Events/EDAW2011

For more about eating issues including Anorexia Nervosa and Bulimia Nervosa visit http://www.edinburghtherapy.co.uk/eating_and_body_image.htm

Valentine's Day - overcoming social anxiety and shyness

2011-02-09T12:17:00.000Z

It cannot have escaped your attention that Valentine's Day (14 February) is looming ever closer!

Valentine's day is when we traditionally exchange cards, gifts and romantic gestures with our intimate companions to tell them how we feel about them. For this reason, at this time of year, the shops are awash with hearts, flowers and chocolates. For more about Valentine's Day and the history and traditions surrounding it visit http://www.en.wikipedia.org/wiki/Valentine's_Day

Some people, of course, will not have an intimate companion, or may choose not to take part in Valentine's Day this year for their own reasons. Others, however, may lack the confidence, dread meeting people, or feel socially anxious. It is not unusual to feel anxious when meeting new people, but when the levels of anxiety make meeting an intimate companion difficult, extreme shyness or social anxiety may be the cause.

If this sounds like you, you will be pleased to hear there are things you can do to make things better. To find out more about shyness and social anxiety and what you can do to improve things visit http://www.edinburghtherapy.co.uk/shyness.htm

Chinese New Year - a clean sweep!

2011-02-02T12:28:00.000Z

Tomorrow, 3 February, is Chinese New Year the most important event in the Chinese calendar. The incoming year is the year of the rabbit.

Each year Chinese families will prepare for the coming of the new year. People will spend their money buying presents, decorations, food and new clothes. Traditionally, families will also clean their houses to clear away bad fortune and make way for good luck - happiness, wealth and a long life.

Chinese New Year is considered to be a spring event and the concept of brushing away the cobwebs of the old has much in common with the UK tradition of spring cleaning.

While this tradition of spring cleaning focuses on our homes, there is much we can do to spring clean our lives in more general ways. To read our article with tips for spring cleaning your life, visit http://www.edinburghtherapy.co.uk/spring_clean_your_life_article.htm

Men, therapy and mental well-being

2011-01-21T11:13:00.000Z

Dr Ewan Gillon gave a talk on men's mental health and wellbeing at a Men's Health Forum conference earlier this week. For more about the Men's Health Forum see http://www.mhfs.org.uk.

Men are often taught to keep things to themselves - to be 'big and strong' and not to admit any weaknesses. When it comes to health, it can take a lot for a man to seek help.

Therapy can appear very daunting to men - over the years it has been associated with women, but men need help just as much as women.

Many men just don't ask for help when they need it - they try and cope with things themselves. So it is vital when men do take that leap of faith and come for help, that they are treated in a way that doesn't put them off.

Everyone is different, of course, and we can't speak for everyone, but we have found many of the men who seek help at our centres feel re-assured by the availability of male therapists.

We have also found that goal-oriented therapy, such as Cognitive-behaviour therapy (CBT), can work very well, although it is also important to address and work on difficult feelings that a man may be experiencing, such as low mood, anxiety, anger, etc.

For more about what we can offer male clients at our centres, see http://www.edinburghtherapy.co.uk/tfmen.htm for Edinburgh,
http://www.glasgowpsychology.co.uk/men.htm for Glasgow, or
http://www.borderspsychology.co.uk/men.htm for Borders

Five tips to a healthy relationship

2011-01-17T10:14:00.000Z

It's common knowledge that relationship problems can reach an all time high in January.

This is often attributed to the intensity of the holiday period making people feel they've had enough, but also because January is the traditional time for taking action to make things better for the rest of the year!

So here are five tips to a more healthy relationship.

Make time each day to talk - communication is the key to a healthy relationship.
Be realistic about what you expect of each other - try to put yourself in your partners shoes.
Be yourself, but that doesn't mean being stubborn and only doing things your own way. Try to be flexible and compromise with your partner too.
Share your feelings with your partner on a regular basis and talk about the things you love about him/her.
Keep a balanced life - make room for yourself and your interests as well as room for each other. Everyone needs time and space to grow!

If you think you need help to save your relationship, a relationship counsellor or couples counsellor might be able to help. To read a case study about how this type of counselling helped Joanne and Paul with their relationship difficulties see http://www.glasgowpsychology.co.uk/joanne_paul_case_study.htm

Learning to set realistic goals

2011-01-11T15:32:00.000Z

Yesterday an article was published by The Herald newspaper about ways to boost mental well-being. See http://www.heraldscotland.com/life-style/real-lives/in-the-mood-for-good-health-1.1078803 for the full article.

One of the key suggestions was to set realistic goals for yourself so you don't get downhearted when you feel you have failed to achieve your targets.

Although goal setting is something people focus on at New Year, it is equally relevant to everything we do at all times of the year. Because of this, the skill of setting realistic goals is of great benefit to us in our home and working lives and can help us achieve greater work/life balance too.

So how do we set realistic goals?

Often when setting goals it helps to split a larger goal into individual tasks - that way there is a strong sense of progress and it avoids seeing the exact same thing on your list for weeks (or longer) on end, which can be demoralising.

A simplified example of the goals involved in organising a party might look something like this:

Look into event venues suitable for a party
Phone up/email favourite venues: ask about catering, music, number of guests, available dates and times
Decide on venue and book date
Put together a guest list in consultation with interested parties
Write out/design invitations and deliver
Chase up invitees to get final numbers

Rather than:

Organise party!

Despite being for the same task, the latter example wouldn't change throughout the process, whereas the former example shows the task broken into bite sized chunks. Splitting larger tasks like this means each mini task can be ticked off as it is done, leading to a sense of achievement.

This technique translates very well into much larger tasks too and even delegated tasks involving others and helps if you are prone to procrastination too! Give it a try!

Travel Chaos!!

2010-12-20T17:51:00.000Z

With the amount of snow that has fallen it is unsurprising that many people are encountering the stresses and strains of delayed journeys or of unfulfilled plans. This results in a whole range of reactions. A common one is that of anger, cue pictures of passengers shouting at the train conductor or airport manager bringing news of further delays. Another reaction might be that of passive acceptance, a slump-shouldered withdrawal that is giving up on any active engagement with what is happening. These two reactions can, from a psychological perspective, be seen as examples of how different personality states operate. The first, the angry one, may reflect what can be termed a 'parental' state, in which an individual's authority is asserted in a direct way, perhaps with limited relevance to the actual outcomes such an approach might provide. The second, the withdrawal, may be more of a 'child' state, whereby the individual reacts in a way that diminishes his or her capacity to influence what is happening. Within psychology, is often the 'adult' state that is seen as the most healthy way or responding in many situations. This state, based around reasoned analysis, responsibility taking and reality testing, allows a measured response that addresses the actual nature of the circumstance being encountered. It might involve assertiveness (not the same as aggression) where necessary, and/or decisions being made that reflect the actual responsibilities and limitations arising from the situation. As one stranded passenger stated, "once I knew I wasn't flying this morning there was nothing I could do to get there in a way that wouldn't cause me more stress than I wanted to deal with. I decided there and then, but with sadness and regret, to go home, contact friends and enjoy what remained of the Christmas break" It is this kind of response that would typify the 'adult' state.

It is goal of much psychology to strengthen our ability to act from the 'adult' part of our personality. In testing times such as, however, this this might be easier to say than to do..

You can find out more about the model of psychology discussed here, Transactional Analysis (TA) on its Wikpedia page as follows, http://en.wikipedia.org/wiki/Transactional_analysis

Our new service for Rowan Alba

2010-11-22T15:30:00.000Z

We are really pleased to be working with Rowen Alba, a charity working with vulnerable people, to provide a cognitive-behavioural therapy (CBT) service for women who have experienced domestic abuse and presently moving into their own home. This service is designed specifically to meet the needs of Rowen Alba clients, and reflects the specific and distinct needs of this community. The service is located in the Edinburgh Psychology Centre (www.edinburghtherapy.co.uk), and led by Tasim Martin, Chartered Psychologist.

Getting your 'foot in the door'

2010-11-10T10:03:00.000Z

We receive many emails and letters from students wishing to work with us to build experience, prior to applying to train in psychology. We all remember what it is like to be starting out, and do try to help when we can, but we were really delighted to read a new book 'Psychology - my foot in the door' by Sarah Parry. This explains in detail the different avenues open to anyone interested in psychology as a career, focusing on the different types of 'psychologist ' (there are quite a few...) and spells out, in easy terms, the steps you may need to take to qualify and get a job in the field. The book features some useful case studies, including one by our very own Counselling and Health Psychologist, Dr Ewan Gillon, and is an easy way of answering many of those questions that come to mind when starting out in psychology. It is available at good booksellers, and in keeping with the times, has its own facebook group, on http://www.facebook.com/home.php?#!/home.php?sk=group_123630684362304&ap=1

World Stress Day, 3rd November 2010

2010-11-03T15:06:00.000Z

Stress is a term we use a lot nowadays, and world stress day (today!) is designed to highlight how many of us suffer from it. There seem many reasons for this, including the many pressures we experience at work and at home (pressure is the term used to define events/requirements that are external to us - these can cause stress if we find them difficult or anxiety provoking in some way or other). Managing stress, in this sense, is something we can do in addressing how we respond to the pressures we have to deal with. This can be as simple as introducing coping strategies, such as exercise and relaxation, using techniques to worry less (such as identifying cognitive distortions such as when you are thinking in very unrealistic or catastrophic ways about what might happen) or indeed just planning your time more effectively. Sometimes though the pressures themselves need to be addressed. It might be that you really do just have too much work to do, or are committed to things in your life that just are unmanageable. Distinguishing between pressures and stress is important, because it allows you to work out what changes you need to make to feel better, and to combat stress for good.

We published our latest newsletter today!

2010-11-01T15:55:00.000Z

We published our latest newsletter today. It's always such hard work deciding what each issue should contain. There is usually so much that we'd like to say!

We have two great articles: one looks at extreme sport and explores whether it is a hidden form of self-harm; the other is about anger and ways to manage those powerful feelings we all have.

We are also excited to promote a new family therapy service at our centres. We are working with the Institute of Systemic and Family Therapy (InSyT (Scotland)) to run this valuable service.

What a busy time we are having!

A glorious day is so uplifting

2010-10-27T11:52:00.000+01:00

This morning parts of Scotland have been so beautifully sunny and bright and it is so uplifting. It is amazing what a bit of sunlight can do for our mood. It really is a tonic - everything seems so much rosier and more positive!

Sadly though we are only days away from the end of British Summer Time, which will mean darker evenings. It is a stark reminder that winter is drawing in.

As days get shorter many people start to suffer from 'winter blues' and seasonal affective disorder (SAD). Add to that the pressures of Christmas and things ahead can seem quite bleak.

However there are things you can do to help with the season ahead. Our article gives useful advice for dealing with the pressures of Christmas and the winter season. See http://www.edinburghtherapy.co.uk/winter_blues_article.htm

Edinburgh counsellor/psychotherapist awarded BACP accreditation

2010-10-15T11:48:00.000+01:00

At our Edinburgh Psychology Centre we were pleased to learn this week that Maisie Hennessey, one of our counsellor/psychotherapists, has been accredited by the British Association of Counselling and Psychotherapy (BACP). It is important to recognise that the accreditation process is quite a long and thorough one and it is testament to Maisie’s abilities and experience as a counsellor/psychotherapist that she has been given this formal recognition. Well done Maise!

Playing Safe or Taking Risks? Some football-inspired thoughts..

2010-10-13T12:49:00.001+01:00

Some of you will be interested in the tactics assumed by Scotland Manager, Craig Levein in the recent Scotland football match against the Czech's. The 4, 6, defensive strategy packed the midfield and was designed to squeeze a draw or, even better, a win on the break. It failed and Scotland lost 1.0. However the formation caused uproar, being tagged 'negative', 'pointless' and 'dull'. But might there be some merit in being strategic in such defensiveness at times? I guess Levein's thinking was that if Scotland set up to 'win', they would be unlikely to score enough to overtake the number of goals they would concede. Thus rather than being a risk, the approach was doomed to fail, and accordingly an act of folly. More likely to succeed was the opposite - a total blanket defence, which at worst would concede few and at best might manage a draw. Hence playing safe wasn’t about fear, but a reasoned, calculated option in the face of no real alternative. It was a decision based on logic, and carried through in the knowledge that it would likely attract criticism whatever the outcome. This offers a parallel to life – that sometimes it is the safer option that is the riskiest, in terms of the criticism it can invoke. So the bravest may not always be those who duck and dive, and take every chance that comes along, but those who take reasoned decisions and stick to them whatever the consequence .

Words of wisdom

2010-10-12T15:46:00.000+01:00

We have been on the look out recently for inspirational and empowering quotes.

We have come across many beautiful words spoken by many wise men and women over the years. It is lovely to be able to read them and share in their wisdom.

We'd like to share one of the beautiful quotes we have found with you. It is not long, in fact it is positively short, but who needs 20 words when 11 will do.

"Better to light one small candle than to curse the darkness." (Chinese proverb)

New sign for First Psychology Centre, Glasgow

2010-10-11T16:14:00.000+01:00

We are busy this week organising a sign for our Glasgow centre. It is one of those jobs that had not been prioritised since we moved in to our new Westend location a month ago, but many of our clients and visitors have asked us why we don't have a sign, so it has become a priority.

Everyone who has noticed our lack of sign will be pleased to know that one is being made as we blog and it will be adorning the outside of our centre soon!