How to boost your winter wellbeing
How can you counter the winter blues? Check out our tips on how to boost your wellbeing during the colder months.
HOW TO BOOST YOUR WELLBEING IN WINTER
By Joyce Chong
Winter is a time when we often let our wellbeing habits slide. Those lifestyle factors that make for positive wellbeing in summer - exercise, socialising with friends, healthier diets, and a sunnier and more positive outlook – tend to take a back seat come winter. Faced with shorter days (less natural light) and colder temperatures, it’s easy to fall into unhelpful patterns and neglect your wellbeing. Mood can suffer, and the winter blues can sometimes tip into Seasonal Affective Disorder. So, today we’re look at 3 Problems for Wellbeing in Winter and what we can do to boost our wellbeing.
PROBLEM 1: Poorer health during flu season
SOLUTION: Being physically healthy is an important component to overall wellbeing. Think of winter as an endurance race – the goal is to stay well for a 3-month stretch. So, it’s time to double down on the building blocks of health by eating well, exercising, and getting enough sleep (for more general tips on how to stay healthy see this post). And, of course, with cold and flu germs being in plentiful supply during winter, it's good to practice good hygiene.
And should you happen to fall ill, be sure to get proper rest rather than propping yourself up only to run your body down again.
Problem 2: Being less active in winter
SOLUTION: Rethink how you work on your wellbeing. Because there's less light, more rain, and cooler weather, staying active in winter may require a bit more thought and preparation. Try the following:
Get over the psychological barrier in order to get physical. Often the biggest barrier is in your mind, so make it a non-negotiable that you will be more active.
Move your exercise indoors where possible (e.g. Perhaps join a gym for the winter months or use the stairs at work) so that the weather becomes a non-issue.
Choose wellbeing activities that are not just physical in nature. Focus on building positive emotions (do something nice for yourself), get into a state of flow (engagement) where you’re really engrossed in an indoor hobby or activity (for more on engagement check out our post on PERMA: The Ingredients for Resilience and Wellbeing), or nurturing positive relationships.
And, of course, the PERFECT way to boost your wellbeing in winter is with our 14-day Wellbeing Challenge! The wellbeing tips in our challenge don’t rely on a perfect sunny day or a spare hour or two… They’re simply 15-minute activities delivered to your inbox each day, and are mostly based indoors, so get cracking and sign up here (just below), or you can learn more about the challenge here.
(You can read Problem 3 for Wellbeing in Winter by scrolling down.)
PROBLEM 3: Feeling blah, feeling down, or feeling depressed
SOLUTION: Winter can be a real dampener on your mood, with a lack of light proposed to be linked to Seasonal Affective Disorder (see this article for more on SAD), so try the following options to boost your mood:
Try to get some (safe) exposure to the sun, or consider light therapy
Increase your exercise because of its positive effects on wellbeing (see this post on Why Exercise Matters for your Mental Health + Wellbeing)
Increase pleasant activities to give yourself a mood boost
Follow these tips and boost your wellbeing this winter, and feel free to reach out if you’d like to book in with one of our team for a tailored plan.
REFERENCES
Grimaldi, S., Englund, A., Partonen, T., Haukka, J., Pirkola, S., Reunanen, A., Aromaa, A., & Lönnqvist, J. (2009). Experienced poor lighting contributes to the seasonal fluctuations in weight and appetite that relate to the metabolic syndrome. Journal of Environmental and Public Health. Doi:10.1155/2009/165013
Low Self-Esteem: Thoughts + Thinking Styles
Is your self-talk dragging your self-esteem down? Here’s how thoughts and thinking styles leads to low self esteem
WHAT IS LOW SELF-ESTEEM?
by Joyce Chong (updated 1st February 2022)
Many of us may be familiar with the concept of low self-esteem, but what does it really mean? Essentially, it refers to having a less-than-favourable opinion of yourself. Self-esteem can be considered from different angles [1], including:
Your global or trait self-esteem (how you generally feel about yourself across most situations),
Evaluations of yourself in specific domains (for example how you feel about your performance at work versus how you feel about yourselves as a worthy partner or even your level of body-confidence),
Your self-worth in response to events.
The messages that you hear over the years - from a young age via parents, teachers, other students at school, colleagues, partners - all serve to shape your self-esteem. Some of these messages may then be internalised, and form your internal dialogue, talking at you even when you don’t want them to. This unhelpful self-talk can be ever-present, or sit in the background until a setback (e.g. negative performance review, perceived criticism) causes it to flare up again.
WHAT IS THE IMPACT OF LOW SELF-ESTEEM?
Low self-esteem has a really long reach, affecting linked with many of the issues that we see in our work as psychologists. Consider how it presents in the following circumstances:
Social anxiety + low self-esteem
When you feel bad about yourself, any situation in which you may potentially be evaluated can cause significant anxiety. This can lead to avoidance of parties, gatherings, tests, classes, meetings - the list of situations seems endless. In turn, this can lead to loneliness - even if you wish to form a connection your anxiety stops you from relating to others in a genuine manner as all you can think about is what they think of you.
PERFECTIONISM + LOW SELF-ESTEEM
Feelings of inadequacy can push you to adopt a perfectionistic coping style as you try to be ‘good enough’ so that you appear faultless. This can manifest in different ways, for example:
Spending an excessive amount of time working on an assignment until it seems ‘good enough’.
Catering for a function to such a high standard so that others will form a favourable impression of you.
Acting in ways that others will be in awe of your achievements.
Unfortunately this type of coping can easily lead to burnout as you attempt to prove yourself worthy.
DEPRESSION + LOW SELF-ESTEEM
It can be hard to see a positive future when you don’t feel good about yourself. You may find yourself holding back, not attempting things that you think won’t turn out in your favour, then feel bad about your situation. Low self-esteem can really affect your quality of life because of these constraints, and in turn, your mood.
BODY IMAGE, EATING DISORDERS + LOW SELF-ESTEEM
Self-esteem can be determined by a range of factors, but for some, an overemphasis may be placed on body weight and shape. Where there is a drive for thinness, and the belief that losing weight is linked to feeling good, body image issues and even eating disorders may arise. Learn more about the link between low self-esteem, body image, and eating disorders here.
RELATIONSHIP PROBLEMs, ASSERTIVENESS + LOW SELF-ESTEEM
Self-esteem can lead to issues within your relationship including problems asserting yourself because you don’t believe in your own rights. You may doubt your wishes, assume that you are incorrect, and find it hard to cope in situations of conflict.
WHAT DO THOUGHTS AND THINKING STYLE HAVE TO DO WITH LOW SELF-ESTEEM?
Individuals with low self-esteem often hold the core belief of “I’m not good enough”. In the various areas of their lives these thoughts may take on a slightly different form, for example:
In relationships and friendships, low self-esteem may lead you to think that you aren’t important enough or special enough to deserve your partner or friends, or that you will lose loved ones if they knew the real you. As a result, you may hide your true self, instead moulding your personality and taste to suit others.
At work you may worry that you’re not clever enough or good enough at your work if passed over for a promotion. Or, you may worry that you’re not smart enough or talented enough in comparison to others. These may then create a relentless pursuit of achievement, leading burnout.
Thinking styles help reinforce the ‘not good enough’ thoughts found in low self-esteem[2]. Some time ago we blogged about Thinking Styles that sabotage mental health here. Let’s take a closer look at how these may apply to you when it comes to low self-esteem.
NEGATIVE FILTER Any small negative outcome affects your view of entire events - you may focus on a small slip up even though the rest of the presentation went extremely well.
DISCOUNTING THE POSITIVES Here, anything that you did well in fails to shift your opinion of yourself. So, if you did well on a project you brush it off as something anyone else could’ve done, or if someone compliments you it’s seen as them taking pity on you. In fact, discounting the positives is commonly seen in Imposter Syndrome.
EMOTIONAL REASONING When you feel down about yourself you treat these feelings as facts. For example if you feel inadequate in response to some feedback on a report you wrote, you may interpret this as evidence that you’re a failure.
PERSONALISATION You automatically assume things are your fault and discount the contribution of external factors, or you shoulder far more responsibility for outcomes than is justified. So, while you may have had a disagreement with a friend, you assume that it is entirely your fault, and ignore how their role in the disagreement.
SHOULDS + MUSTS By setting rigid standards for yourself with little wiggle room, you set yourself up to fail or feel disappointed. This may take the form of believing you must work in a particular profession, be of a certain weight, dress a particular way, have a certain number of followers, earn a particular income…the list can be endless. Set these standards too high and you set yourself up for likely failure and the inevitable blow to your self-esteem.
LABELLING Here you view your mistakes to be due entirely to stable internal qualities (i.e. it’s you!), without taking into consideration the situation. So, rather than recognising you didn’t do well at soccer because you’re out of practice, you label yourself as clumsy and useless. By telling yourself that the reason why things don’t work out is because of stable, internal qualities, will that give you a sense that change is possible?
MIND READING Assuming that others think the worst of you is something that people with low self-esteem commonly experience. The difficulty is that treating assumptions as facts means you’re not likely to look for evidence that disconfirms your belief.
HOW TO SHIFT UNHELPFUL THINKING STYLES IN LOW SELF-ESTEEM
Sometimes when you hold a mirror up to yourself it can be daunting to see how entrenched your thoughts and thinking styles are. The challenge of changing these entrenched thoughts and thinking styles can also be quite daunting. Let's break it down by looking at three lines of questioning to get you started:
Where did the messages come from? What was your earliest recollection of feeling this way about yourself? Do these messages still apply in your life today?
Have there been any examples, however small, that contradict how you see yourself? For example, if you believe that you're a terrible student, cast your mind back - have you ever received positive feedback?
What thinking styles are at play? Are you reinforcing your negative self-view by tuning out positives? Are your unrealistic expectations setting you up to feel bad about yourself? Are you assuming what others think of you to be true without stopping to check if your thoughts are accurate?
Make a start on changing how you see yourself using the above questions. If you’re after a more tailored approach and would like to make an appointment (in Perth or via telehealth) feel free to contact us.
REFERENCES
[1] Brown, J.D., Dutton, K.A., & Cook, K.E. (2001). From the top down: Self-esteem and self-evaluation. Cognition and emotion, 15, 615-631.
[2] Edelman, S. (2003). Change your thinking. ABC Books.
Positive Psychology: 5 Key Concepts (and how journalling helps with intentional practice)
Boost your wellbeing and resilience with Positive Psychology. In this article we look at 5 key concepts in the field of positive psychology, and how journalling can help you achieve better wellbeing.
Positive Psychology: 5 Key Concepts (and how journalling helps with intentional practice)
By Giulia Villa
“Curing the negatives does not produce the positives.” opined Martin Seligman, the father of positive psychology. With this, Seligman started a movement - and a refreshing detour from traditional psychology by turning our focus away from fixing negatives to maximising positives - to become more resilient. Specifically, those skills used to ‘fix’ our unhappiness differ from those that enable us to become better, more resilient versions of ourselves. Key concepts such as the three routes to happiness, PERMA/PERMAH, strength and values, grit, and gratitude, have found their places in our psychological toolkits. And if there’s anything that the Covid pandemic of the past 18 months has taught us, it’s that we can’t predict the challenges and setbacks that life may throw at us – resilience is key for us to thrive under difficult circumstances.
Positive psychology provides not only a framework, but also outlines behavioural interventions for a happier, more satisfying life. In this article, we highlight five key concepts of positive psychology, look at evidence regarding the effectiveness of psychological interventions, and examine how you can stay focused on the positive psychology track.
5 key concepts in positive psychology
1. The three types of happiness
The concept of happiness is perhaps viewed as synonymous with positive psychology, and the exemplar of positive emotions. Seligman proposed that there are three paths to achieving happiness. The twist is: they are not all equal. The first path, or level, is the Pleasant Life. We all have things that bring us happiness in the moment: that delicious slice of cake, sleeping in to avoid work, a few (maybe too many) drinks with friends. However whilst these bring us pleasure in the short term, the instant gratification we get from the Pleasant Life does not necessarily translate long-term happiness.
This brings us to the second type of happiness - the Good Life. We pursue happiness through this path by being engaged in what we do. We become engaged and live the Good Life when we frequently use our strengths and virtues in our day-to-day life. Engagement might look like being passionate about your work, building your personal relationships, or pursuing new hobbies.
The ultimate path to happiness is the Meaningful Life. We can lead a Meaningful Life when we use our strengths and character traits to serve a cause or purpose that is bigger than us. There is no singular cause that will be important to everyone, so infusing our life with meaning involves reflecting on what really matters to us.
To learn more about the 3 types of happiness head on over to this article.
2. PERMA/PERMAH
Another important concept in Positive Psychology is that of PERMA, which are the five building blocks of resilience and wellbeing identified by Seligman - Positive emotions, Engagement, Relationships, Meaning and Accomplishment. Let’s refresh these five components before we introduce the latest building block. In brief:
Positive emotions are important for resilience and wellbeing. In the moment, we can increase positive emotions by simply choosing to do things we enjoy. Practicing gratitude is a great way to feel more positively about the past and future.
We experience Engagement when we are fully immersed in an activity that requires our strengths, skills, and focus.
Intentionally investing in positive Relationships gives us purpose whilst building a protective tool against our own struggles.
We can all live a life filled with Meaning by working towards a purpose that is bigger than ourselves.
We gain a sense of Accomplishment by achieving goals that are important to us.
The latest research in positive psychology has expanded this model to add a sixth determinant of wellbeing: physical Health. We can break this down into three pillars:
Movement Recent research shows that those who exercise regularly are less likely to suffer from mental health disorders such as anxiety and depression.[1] Physical activity can reduce stress, boost mood and improve self-esteem.[2]
Healthy diet What we eat impacts how we feel not only physically but mentally. Alongside reducing the risk of chronic disease, a balanced diet can improve mood as well as cognitive function. A population study found that consumption of fruit and vegetables was the most consistent predictor of mental wellbeing.[3]
Sleep It’s challenging going about daily life under a cloud of tiredness, let alone try to improve ourselves. A lack of sleep can leave us feeling cranky and struggling to concentrate (hello brain fog). On the other hand, being well-rested is associated with positive emotions and having purpose – which we already know is key to achieving a Meaningful Life![4]
Learn more about the relationship between physical health and psychological wellbeing.
3. Strength and Virtues
So far, we have mentioned using your strengths to live an engaging and meaningful life, but it can be challenging to look inwards and know what these strengths are. Seligman and his colleague Peterson developed the Values in Action (VIA) Character Strengths Survey, comprising 24 character strengths categorized under six overarching virtues (Wisdom and knowledge, Courage, Humanity, Justice, Temperance, and Transcendence).[5]
In a similar vein to the Diagnostic and Statistical Manual of Mental Disorders (DSM), which is used for classification and diagnosis in traditional psychology, the VIA provides a framework to empirically assess and classify positive traits.
The VIA Strengths survey helps identify particular strengths, and by frequently applying and working on these strengths we are able to thrive and flourish.
Dr. Niemic from the VIA Institute on Character encourages us to be mindful and reflect on the role of our strengths in our lives: what strengths do we use when we are at our best? What about to overcome our struggles? We may notice that we have gravitated towards job opportunities, study paths, or hobbies which call on our strengths. Setting goals involving identifying strengths we wish to use more often, and integrating it into our daily routines. The more we practice tapping into our strengths, the more likely they are to become part of our routines and increase meaning and satisfaction in life. Head here for some great articles on how to harness strengths on a daily basis.
4. Grit
Grit is defined as passion for, and perseverance towards, long-term goals. It’s what keeps us going in the face of challenges. Research has found that grit is a greater predictor of success than other measures such as IQ and conscientiousness.[6] Not only do grittier people experience more success, they are also more resilient and find it easier to bounce back from adversity.
Unlike IQ, which remains relatively stable throughout adulthood, we can actually work to improve our own grit through intentional practice. Becoming ‘grittier’ requires a shift in mindset, involving examining those beliefs that hold us back, those beliefs that lead us to give up on things when we feel frustrated, or those that stop us from attempting a challenge out of fear.
Increasing grit involves crafting a balance between maintaining effort and interest. By varying mindset, seeing challenges and setbacks as learning opportunities, and incrementally stepping in the right direction, grit can be strengthened.
5. Gratitude
The practice of gratitude is not just the latest fad taking the wellness world by storm. Being grateful is a great way to amplify the effects of what is going ‘right’ in our life: a key tenet of positive psychology. In fact, the very act of expressing or receiving gratitude triggers the release of “happy” neurotransmitters in our brain: dopamine and serotonin.[7] These chemicals help us feel good and tap into those positive emotions, which we know are essential for wellbeing. The key to strengthening these neural pathways is to make gratitude a habit. To increase the likelihood of success, anchor gratitude practice to everyday tasks. Some examples of this are:
Jotting down a gratitude list whilst on the train to work.
Ending each day by naming three good things that happened that day, for example by journalling.
Writing a thank you message to a friend after spending some time with them.
How does positive psychology apply to real life?
Does positive psychology have the potential to trigger long term positive change? Let’s take a look at the evidence. For many, the workplace is an environment that conjures stress and anxiety. With the additional weight of the pandemic on our shoulders, it is no surprise that 63% of workers are experiencing decreased mental health due to workplace changes.[8]
To learn more about causes of burnout at work, check out our previous blog posts Early Career Burnout: Part 1 – Personal factors and Early Career Burnout: Part 2 – Workplace factors. Alongside addressing the personal and organisational factors mentioned in these articles, research suggests that positive psychology plays an important role on workplace performance and wellbeing. Positive psychology interventions in the workplace, such as gratitude diaries and capitalising on individual strengths, are linked to reduced stress and burnout amongst employees.[9]
Positive psychology is not just for adults. In schools, intervention programs based on positive psychology concepts have been successful at improving relationships and academic performance whilst reducing stress levels and symptoms of anxiety and depression in students.[10][11]
How journaling helps you practice Positive Psychology
So far, we have learnt about the key concepts in positive psychology and the effectiveness of positive psychology. But how can we maintain regular practice in order to reap the benefits of positive psychology in daily life? The answer: Intentional practice.
Intentional (or deliberate) practice aims to bring awareness and intent to all components of the to-be-implemented change. This means being mindful of the “what” and the “how”. Start by asking the following questions:
What is the desired outcome?
What behaviours need to be practised to achieve that outcome?
How will these behaviours bring about the desired outcome?
Resilience can be built through the intentional practice of evidence-based wellbeing interventions [12] in much the same way as deliberate practice helps with learning, skill acquisition, and expert performance in a wide range of areas (e.g. athletics, musical performance, etc.). Thus, for all of the 5 key concepts of positive psychology covered above, intentional practice can be applied in the following ways:
Positive emotions can be amplified through our intentional choice of activities that make us feel good.
A regular conscious practice of gratitude teaches us to intentionally focus on the positive sides of an experience.[13]
The intentional choice of activities in which we can express our strengths brings meaning and satisfaction to our lives.
One simple way to engage in intentional practice is via guided journalling, which is easily accessible to anyone. Journaling has been shown to improve psychological wellbeing and stress management.[14][15] It’s a highly portable activity that does not require significant planning, and the act of journalling gives you time to focus on enhancing your wellbeing.
Committing to journaling regularly, and in a guided manner to focus on the principles of positive psychology, can help you reach your goals and boost your wellbeing. It can be as simple as journalling about the positive aspects of your day, about a positive memory, or things that make you happy. Make a start today, and start journalling your way to improved wellbeing and resilience.
If a more structured approach is what will help you stick with the task, why not try guided journalling? Check out My Happy Place, a 30-day positive psychology-based journal with guided prompts.
If you’d like a tailored approach to building up your resilience and wellbeing reserves, why not contact us to make an appointment and get started?
REFERENCES
[1] Kandola, A. A., Osborn, D. P., Stubbs, B., Choi, K. W., & Hayes, J. F. (2020). Individual and combined associations between cardiorespiratory fitness and grip strength with common mental disorders: a prospective cohort study in the UK Biobank. BMC Medicine, 18(1), 1-11.
[2] Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48-56.
[3] Stranges, S., Samaraweera, P. C., Taggart, F., Kandala, N. B., & Stewart-Brown, S. (2014). Major health related behaviors and mental wellbeing in the general population: The health survey for England. BMJ Open, 4(9).
[4] Steptoe, A., O'Donnell, K., Marmot, M., & Wardle, J. (2008). Positive affect, psychological well-being, and good sleep. Journal of Psychosomatic Research, 64(4), 409-415.
[5] Peterson, C., & Seligman, M.E.P. (2004). Character strengths and virtues: A handbook and classification. New York: Oxford University Press and Washington, DC: American Psychological Association.
[6] Duckworth, A. L., Peterson, C., Matthews, M. D., & Kelly, D. R. (2007). Grit: perseverance and passion for long-term goals. Journal of Personality and Social Psychology, 92(6), 1087.
[7] Zahn, R., Moll, J., Paiva, M., Garrido, G., Krueger, F., Huey, E. D., & Grafman, J. (2009). The neural basis of human social values: evidence from functional MRI. Cerebral Cortex, 19(2), 276-283.
[8] Relationships Australia. (2020). COVID-19 and its effects on relationships. https://relationships.org.au/what-we-do/research/online-survey/AprilSurveyReportRelationshipsAustralia3.pdf
[9] Meyers, M. C., van Woerkom, M., & Bakker, A. B. (2013). The added value of the positive: A literature review of positive psychology interventions in organizations. European Journal of Work and Organizational Psychology, 22(5), 618-632.
[10] Shoshani, A., & Steinmetz, S. (2014). Positive psychology at school: A school-based intervention to promote adolescents’ mental health and well-being. Journal of Happiness Studies, 15(6), 1289-1311.
[11] Waters, L. (2011). A review of school-based positive psychology interventions. The Educational and Developmental Psychologist, 28(2), 75-90.
[12] Kaye-Kauderer, H., Feingold, J.H., Feder, A., Southwick, S., & Charney, D. (2021). Resilience in the age of COVID-19. BJPsych Advances, 27, 166-178.
[13] Emmons, R. A., & Mishra, A. (2011). Why gratitude enhances well-being: What we know, what we need to know. In K. M. Sheldon, T. B. Kashdan, & M. F. Steger (Eds.), Designing Positive Psychology: Taking and Moving Forward (pp. 248-262). NY: Oxford University Press.
[14] Dimitroff, L.J., Sliwoski, L., O’Brien, S., & Nichols, L.W. (2017). Change your life through journaling – The benefits of journaling for registered nurses. Journal of Nursing Education and Practice, 7, 90-98.
[15] Pastore, C. (2020). Stress management in college students: why journaling is the most effective technique for this demographic. (Unpublished Honours thesis, State University of New York, New York). Retrieved from https://soar.suny.edu/handle/20.500.12648/1512
PERMA: The Ingredients for Resilience + Wellbeing
Looking to build up your resilience and wellbeing reserves? Meet your new best friend PERMA, the key 5 ingredients from positive psychology for better resilience and wellbeing.
PERMA: The ingredients for resilience + wellbeing
What enables some people to bounce back from challenges while others crumble in a crisis? Well Martin Seligman, the father of Positive Psychology, studied resilience and wellbeing to answer this very question. In doing so, Seligman developed the PERMA Model, which contains five factors to help you build resilience and wellbeing - Positive emotions, Engagement, (positive) Relationships, Meaning, and Accomplishment. [1]Positive psychology shifts traditional ideas of psychology from working on fixing what is 'wrong', to focusing on what works, on strengths, on skills, and on enhancing the positives. Positive psychology has a lot to teach us about how to achieve and maintain long-term wellbeing.
Let’s look at each element of the PERMA model.
POSITIVE EMOTIONS
Positive emotions like happiness have an obvious connection to wellbeing. When we feel positive emotions we perform better, we respond more helpfully in our relationships, and we are more willing to hope for the best future, and to take risks to achieve that future.
How do we bring about positive emotions? The short answer is to do the things that make you happy. Fill your life with the things that make you smile – food, friends that build you up rather than drag you down, music, gardening, movies, exercise. Whatever it is that makes you feel good. Things like gratitude diaries are also great ways to train your mind towards the positive.
ENGAGEMENT
Have you ever had a time when you were enjoying what you were doing so much so that you were completely absorbed by it? So on a roll writing a report or assignment that an hour slipped by unnoticed? So enthralled with that Game of Thrones episode that you didn’t hear your partner calling your name? So blissed out during yoga that the past and the future just fell away and you felt completely in the present?
Psychologists call that experience “flow” - a state of being fully engaged with a task and, according to Seligman, engagement is one of the five crucial building blocks of wellbeing. We all achieve flow doing different things – sport for some, music for others, a hobby or a work project. Figure out what in your life gives you a sense of engagement.
(positive) RELATIONSHIPS
Humans are built to belong. We need connection, intimacy, and emotional and physical contact with others.
An integral part of overall wellbeing, therefore, is our relationships. We struggle with our wellbeing when our relationships are destructive, draining, one-sided, or we are just isolated. However if your relationships make you feel supported, included, understood and cared for, you have set yourself up for a lifetime of wellbeing.
Be conscious of building your relationships and you will be working not just on relationships but on overall life satisfaction.
MEANING
Seeing and working towards a meaning that is bigger and more important than just your own happiness is also important.
Having a purpose to your life brings satisfaction, even if working towards that purpose does not directly bring positive emotion, flow, or any of the other building blocks of wellbeing. This might be a religious faith, a political agenda, community work or perhaps charity work. Being with like-minded people working towards a common goal that you really believe in brings significance to your life.
ACCOMPLISHMENT
The final building block that allows humans to flourish is accomplishment, or a sense of mastery over something. Gaining mastery over something is important for its own sake, even if the accomplishment is not linked to any of the other building blocks of wellbeing.
Ever wonder why you keep doing Sudoku, even though it has no real world application? Why you are driven to get to the next level of Candy Crush Saga, or why you keep building that Lego construction even after your kid has drifted onto another activity? It’s important to know that we can do something well, that we can set a goal and reach it, and enjoy that feeling of success.
THE BOTTOM LINE?
People who adopt and live by these five concepts have been shown to do better at university, excel even after setbacks in sports, are less likely to experience depression or post traumatic stress, and even have a lower risk of premature death[2].
So stop and think. How can you apply the PERMA model to your own life? By being consistent in filling your life with positive emotions, engagement, good relationships, meaning and accomplishment you set yourself up to weather the storms in life more readily, and enjoy the blessings in life more fully.
If you’d like a tailored approach to building up your resilience and wellbeing reserves, why not contact us to make an appointment and get started?
About stigma (and why you don't need to suffer from mental health issues to see a psychologist)
Is your stigma getting in the way of you feeling better? Here’s why you don’t need to ‘suffer’ from mental health issues to see a psychologist.
About stigma (and why you don’t need to suffer from mental illness to see a psychologist).
by Joyce Chong (First published August 2016; Updated 2nd October 2020)
As psychologists, one of the things we often come up against in our work is a little thing called stigma. Even in 2020, with the global pandemic that is Covid-19 affecting mental health worldwide, with repeated focus on coping with lockdown, social isolation, and adjusting to a New Normal, we are still seeing stigma. Where once there may have been denial of the existence of mental health issues, organisations such as Beyond Blue and Black Dog Institute have worked tirelessly over the past 20 years to raise awareness of depression and reduce stigma. Nowadays, in our work we witness stigma in subtler forms [1], in thoughts such as,
“It’s okay for others to go through it and get help, but I should be able to sort myself out.”
“I’m weak if I have a mental health issue.”
“I won’t be seen as someone who has their act together if I have a mental health issue.”
Furthermore, there’s still stigma attached to seeing a psychologist, in spite of the many ways in which we can help individuals enhance the quality of their life, bouncing back from challenging times, but also learning to thrive and be resilient. So, in this article, we’ll touch on three helpful points when it comes to mental health.
1.Mental health encompasses the good, the bad, and the ugly. It is the entire continuum.
We often equate mental health with mental illness. According to the World Health Organisation, mental health is “a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.”
So what does a mental health continuum look like? It’s much like how we see physical health as ranging from someone who is in the pink of health, all the way through to someone who is coping with physical illness. In a similar vein, at one end mental health continuum individuals are thriving and resilient, all the way down to the other end where they are struggling with ill mental health. And, of course, there are all of the shades in between thriving and struggling.
Depending on what we’re experiencing in life, we can move up and down the mental health continuum (see point 2). And the importance of staying psychologically resilient and mental health aware is not lost on organisations, with findings showing that for every $1 an organisation invests in building a mentally healthy workplace they reap a $2.30 reward through increased productivity, reduced absenteeism and presenteeism, and fewer compensation claims. [2]
Indeed, our team are often involved in facilitating such training sessions, where attendees find learning about these concepts of mental health as well as taking on one or two simple steps to enhance their mental health, to be beneficial. We like to think of it as taking a multivitamin for mental health.
2. No one is immune to poor mental health.
There is no 'Us vs. Them' when it comes to those who have mental health issues and those who don’t. Life happens and this can trigger poorer mental health for anyone. If there’s anything that Covid-19 has shown, it’s that no one is immune to poor mental health. Earlier in the year we saw global mental health suffer when the world started to comprehend the profound impact of coronavirus, when we faced anxiety about our health and the health of loved ones, when we faced social isolation and loneliness, when we faced uncertainty about work and financial strain, and then when we had to adjust to a New Normal. It continues to have a far-reaching impact on all of our lives as second- and third-waves of the pandemic emerge around the world.
“There is no ‘Us vs. Them’ when it comes to those who have mental health issues and those who don’t. Life happens and this can trigger poorer mental health for anyone.”
Reactive mental health touches us all, as Covid-19 has shown. Outside of a global pandemic, relationship problems, work strain, traumatic accidents, separation, pregnancy and birth, the death of a loved ones, can all impact on our mental health. In fact, outside of a global pandemic, 1 in 5 experience mental health issues at any point in time [3], and hopefully 2020 has taught us empathy and compassion for those who experience mental health challenges on an ongoing basis.
3. Psychologists can help you thrive and perform better, in addition to helping you bounce back from mental illness.
So, if mental health encompasses the entire continuum from thriving to struggling, let’s rethink what it means to see a psychologist. Seeing a psychologist isn’t just about ‘fixing a problem’ or bouncing back from mental illness. In fact, here’s a list of what psychologists work with people on:
Developing a more resilient mindset, helping you shift from the glass being half empty to being half full.
Adjusting to a health diagnosis and the lifestyle changes it may require
Helping to change health behaviours – sleep, eating, exercising.
Improving performance (including as a student) through managing perfectionism, procrastination, goal setting, time management.
Improving communication and building better relationships (assertive communication, social skills)
Helping you feel better in yourself by focusing on boosting self-esteem and body image.
Living a life more aligned with what’s meaningful to you.
Adjusting to life’s challenges (relationship breakdowns, changes to work, migration, parenthood, retirement…global pandemic), and the impact it may have on one’s identity.
Working towards achieving balance in work, study, and life.
And that is just the tip of the psychology iceberg. In Australia, we have psychologists who have endorsement in specialised areas of training including mental health (this is the area many of us traditionally associate with psychology), sporting performance, education and development, forensics, neuropsychology, workplace/organisations, social behaviour, health, and community.
Critically, seeing a psychologist means working with someone who has undergone a minimum of 6 years of training on changing human behaviour and mindset (and that’s the minimum amount of training it takes to be registered as a psychologist; psychologists with endorsement have trained for a minimum of 8 to 10 years). That means that they bring evidence-based methods when working with you.
So, if we can take a step back from our preconceived ideas about mental health, and from the stigma we associate with mental health and seeing a psychologist, we can all look forward to building greater mental wealth.
REFERENCE
[1] Beyond Blue (2015). Information paper – stigma and discrimination associated with depression and anxiety (August 2015). https://www.beyondblue.org.au/docs/default-source/policy-submissions/stigma-and-discrimination-associated-with-depression-and-anxiety.pdf
[2] PwC and Beyond Blue. (2014). Creating a mentally healthy workplace: Return on investment analysis. Australia: https://www.headsup.org.au/docs/default-source/resources/beyondblue_workplaceroi_finalreport_may-2014.pdf
[3] Australian Bureau of Statistics (2009). National Survey of Mental Health and Wellbeing: Summary of Results, 4326.0, 2007. ABS: Canberra. https://www.abs.gov.au/statistics/health/mental-health/national-survey-mental-health-and-wellbeing-summary-results/latest-release
SLEEP + PSYCHOLOGY: HOW SLEEP AFFECTS THE MIND + HOW THE MIND AFFECTS SLEEP
Sleep affects the mind, and in turn the mind affects sleep. So how can you get a better night of sleep?
SLEEP + PSYCHOLOGY: HOW SLEEP AFFECTS THE MIND + HOW THE MIND AFFECTS SLEEP
by Joyce Chong
WHY IS SLEEP IMPORTANT?
We all know that getting a good night of sleep is important for our health, but when it comes time to go to bed it can be tempting to stay up to send just one more email, finish off that movie, or cross one more thing off the to do list. The thing is, sleep is critically important for our health and overall wellbeing. Studies have shown significant health risks linked to insufficient sleep. These include a greater risk of coronary heart disease[1], Type 2 Diabetes[2], and even a shorter lifespan[3].
Sleep deprivation has also been linked to weight gain, through various pathways including increased hunger, increased opportunities for eating (through being awake for longer), as well as increased fatigue resulting in less exercise[4].
It may be less obvious, but sleep also has an impact on the mind, and in turn, the mind has a powerful impact on sleep. Read on to find out more about how they influence each other.
HOW SLEEP AFFECTS THE MIND
Sleep is also important for our mind, particularly when we consider our cognitive performance and our mood.
In our busy schedules we may stay up just that bit later so that we can work, study, or play hard, however even short term sleep deprivation can result in reduced concentration, memory and performance[5]. Reduced concentration and performance might not seem like such big deal if you’re dozing in front of a movie, but studies have shown that sleep deprivation can lead to the same decrease in performance as would be seen if one was under the influence of alcohol.
One study compared the performance of certain tasks by participants when they had drunk alcohol, and then again when they were deprived of sleep. Results showed that after 17 to 19 hours without sleep, performance was equivalent to when participants had a BAC of 0.05%. Accuracy and speed on both cognitive and motor tasks was impaired. After even more sleep deprivation, performance worsened to the equivalent of a BAC of 0.1% - the maximum administered in the study[6].
Sure, that’s a study in a lab, but what are the real-world implications? Let’s think about sleep deprivation in each of these situations below:
The student who pulls an all-nighter in order to cram for an exam;
The consultant who has to ‘think on her feet’ during a budget presentation she is giving;
The person who operates heavy machinery for work; or even
The everyday worker who wakes up at 6am to gets into work for an 8-hour day and follows this up with a Friday night partying session, and then gets behind the wheel to get home.
What happens to each of these individuals when concentration and memory suffers? What are the real risks when you consider these very individuals performing these tasks where their performance is equivalent to that of someone with a BAC of .05%?
How sleep affects MOOD
Sleep deprivation can also have a real impact on mood. Consider the potential for things to spiral upwards or downwards as the day progresses for you. Let’s look at the example of Paige:
When Paige doesn’t get enough sleep she:
Wakes up feeling tired.
Is prone to making simple mistakes when getting ready for work because her concentration and memory aren’t in tip top shape. This can lead to ‘lost time’ as she has to question herself or even backtrack (e.g. “Did I turn the iron off? I should probably go back and check just in case.”).
Drives to work in peak hour traffic but because she is already stressed from the morning rush, she is quick to react if she is cut off by another car, less tolerant of any obstacles, and feels more irritated.
Is frazzled and very frustrated by the time she enters the office, and work (and its associated stressors, including colleagues) hasn’t even begun.
Makes poor food choices during the day because she thinks she ‘deserves it’ due to the bad day she’s having, and may even choose to have a glass or two of alcohol at night to help her unwind from the stressful day that she has had.
When Paige gets enough sleep she:
Wakes up feeling rested and in a neutral or even positive mood.
Is able to concentrate on what she is doing when getting ready for work.
Is less reactive in peak hour traffic because she isn’t already feeling stressed from her morning
Is more balanced in her mood by the time she enters the office, is more likely to have positive interactions with colleagues, and feels better able to handle stressful events that day.
Is more likely to stick to a healthy diet and make good food choices because her day hasn’t been overly stressful.
So you can see that our sleep really has the potential to set us up for a good day where we can remain relatively calm, or set us up for a bad day when we are more reactive.
HOW THE MIND AFFECTS SLEEP
So yes, sleep can definitely affect our mind, but how does our mind, in turn, affect our sleep in turn?
The choices you make in relation to sleep
The mind is a powerful thing when it comes to sleep. It determines when you set your bedtime (“Just one more episode of Game of Thrones and then I’ll go to bed!” vs. “I know that I need 9 hours of sleep to function properly so that means I’ll go to bed at 10pm”). The mind also affects your choice of behaviours that either promote sleep or hinder sleep (“I really need this 3pm coffee…I may pay for it tonight, but right now I just need to get through the next three hours at work.”).
The thoughts you have when attempting to sleep
Sometimes the mind can start to work overtime when you’re about to hit your bed. This can include worrying about your To Do list for the next day, or worrying about a loved one, or even about the things that have happened to you during the day.
There is another special category of thoughts that we don’t often think about – we call them our Sleep Cognitions – it’s just a fancy description for thoughts we have about how much sleep we need, our beliefs about the negative consequences if we don’t get the sleep we need, our beliefs about how we’ll feel or how productive we will be if we don’t get enough sleep.
As you can see, these unhelpful sleep cognitions have the potential to put us in a stressed state – which is quite the opposite to what we need (to feel relaxed) in order to fall asleep.
HOW TO SLEEP BETTER – 6 SIMPLE TIPS
So how can we look after our health and prioritise sleep? The first step is to make sensible choices with our time. See sleep as a necessity, not a luxury. Set a regular bed time and stick to it. On average, most adults will need between 7 and 9 hours a night to function at their best, so factor this in to your regular schedule.
Once you’ve done that, follow these simple tips below, to ensure that you’re setting yourself up for a refreshing night of sleep:
1. Allow enough time before hand to wind down before trying to sleep.
2. Put away illuminated screens such as phones and alarm clocks.
3. Ensure the bedroom is dark, quiet and cool.
4. Sleep on a supportive mattress and pillow.
5. Exercise during the day, but not just before sleep.
6. Avoid stimulants such as caffeine, cigarettes and spicy food late in the day.
If you’re after more sleep (or more of the science behind why sleep is important), be sure to grab our tip sheet below. You’ll also gain access to our Resource Library full of tip sheets on Wellbeing, Mental Health, and Performance.
Want more? You can connect with The Skill Collective in the following ways:
Contact us to make an individual appointment to get started on making changes.
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REFERENCES
[1]Ayas N, White D, Manson J, Stampfer MJ, Speizer FE, Malhotra A et al. (2003). A prospective study of sleep duration and coronary heart disease in women. Archives of Internal Medicine, 163, 205–9.
[2] Yaggi HK, Araujo AB, McKinlay JB. (2006). Sleep duration as a risk factor for the development of type 2 diabetes. Diabetes Care, 29, 657–61.
[3] Kripke D, Garfinkel L, Wingard D, Klauber MR, Marler MR. (2002). Mortality associated with sleep duration and insomnia. Archives of General Psychiatry, 59, 131–6.
[4] Patel, S.R., & Hu, F.B. (2008). Short sleep duration and weight gain: A systematic review. Obesity, 16, 643-653.
[5] Belenky G, Wesensten N, Thorne D, Thomas ML, Sing HC, Redmond DP et al. (2003). Patterns of performance degradation and restoration during sleep restriction and subsequent recovery: a sleep dose-response study. Journal of Sleep Research, 12: 1–12.
[6] Williamson, A. M, Fayer, A. (2000). Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occupational Environmental Medicine, 57, 649 – 655.
Confessions of a mindfulness sceptic...
Mindfulness...it's everywhere we look, and it permeates every aspect of our lives. But is mindfulness the miracle cure it's touted to be?
confessions of a mindfulness sceptic
Mindfulness. Previously reserved solely for eastern philosophy and hardcore yoga addicts, in 2016 mindfulness has well and truly entered the mainstream.
Walk past a self-help section at a bookstore, browse a blog on wellness and healthy living, chat with the mums at the playground and no doubt before long you will find yourself confronted with someone extolling the virtues of mindfulness.
Mindfulness is taught at our schools and workplaces, it’s encouraged as a way to de-stress, get sleep, reduce anxiety and probably lose 5kg in the process. A modern panacea for pretty much anything that ails you. But is mindfulness a miracle cure or snake oil?
THE CASE FOR SCEPTICISM WHEN IT COMES TO MINDFULNESS
Now as a psychologist, this writer should be all about mindfulness. This is a golden age for mindfulness, a win for mental health! Shouldn’t I be itching to settle in to twice daily, hour-long mindfulness meditation sessions?
Maybe I should. But I’m not. Confession time – I’m just not a fan. So let me lay it all out on the table. Here are the reasons why I’m a mindfulness sceptic.
1. MINDFULNESS IS boring.
Come on, be honest now. It’s sitting there doing nothing. Deliberately doing nothing. Sure, you’re being mindful of everything that’s happening in the moment, but if you’re just sitting there, that adds up to not much. Even trying a 20 minute guided mindfulness exercise, I have to admit to boredom creeping in.
2. MINDFULNESS HAS NO CLEAR RESULT.
This is especially hard for those of us who are just a tiny bit perfectionistic and results-oriented. What if I were doing it to train my thoughts to never be negative? Well, that would be a result; that would be something worth putting in the hard yards for.
But one of the key elements of mindfulness is that you are not trying to change anything, but simply to observe. Practising true acceptance of everything you notice in the moment means that if you’re looking for a nice measurable change as a result, you’re not doing it for the right reasons.
3. MY THOUGHTS DON’T TURN OFF DURING MINDFULNESS.
Some people have the misconception that mindfulness is about learning how not to think. And it’s true, people who practice mindfulness meditations regularly do report a slowing of the mind, or a reduction in the running-like-a-freight-train type thoughts. But there’s no turning your thoughts off completely.
Trying to clear an unclearable mind? Now that sounds like a recipe for frustration.
4. I FEEL AWFUL AND IN PAIN A LOT OF THE TIME. WHY WOULD I DRAW ATTENTION TO IT WITH MINDFULNESS?
Here’s another tricky one. Mindfulness calls on you to “tune into” or be mindful of every part of your experience. Pay attention to your emotions, whether they are happiness, sadness or panic. Be present with your thoughts, whether they are saying “I am content in all situations” or “I am a worthless human being”. Bringing you closer to your experience in the moment can bring you back in touch with yourself. But it can also bring you closer to your pain.
5. I’m too lazy to be consistent ENOUGH WITH MINDFULNESS to see the benefits
Most proponents of mindfulness meditation advocate that you need to start at around two sessions a day, for 20 minutes each. And you must stick with this for around 3 months to see the benefits.
Now, is 20 minutes really all that much time? No, I guess not, but every day? For weeks on end? While I’m thinking of all the more productive things I could be doing? I’m afraid I just don’t have the staying power.
I’d say I have a pretty strong case for throwing the towel in. But in an effort to give mindfulness just one more chance, I thought I should look into the research to see just what it is about mindfulness that works. Here’s what I found:
THE BENEFITS OF MINDFULNESS: WHAT RESEARCH TELLS US
Mindfulness has been found to:
Improve concentration and mental clarity
Increase self control
Improve working memory
Increase tolerance to painful emotions
Increase kindness, acceptance and compassion towards others and self [1]
They all sound like good things, but how can we be sure it was actually practicing mindfulness that led to these changes?
Well, several studies have been conducted on people who are new to mindfulness. In these studies individuals identified what they would like to work on, such as symptoms of distress, depression or concentration. Then they are divided into two groups, with one group given mindfulness training while the other group isn’t, to test the impact that mindfulness had on the areas they would like to work on.
One such study found that mindfulness training led to fewer negative emotions, fewer depressive symptoms and less stewing over unhelpful thoughts. Those who received mindfulness training also demonstrated longer concentration span, and significantly better memory capacity.[2]
But just one study doesn’t prove much right? Well, maybe not but there have been plenty more. A recent meta-analysis (which means a study of lots of different studies) gathered together evidence from 39 different studies all testing the benefits of mindfulness that all found support for mindfulness as a way to reduce anxiety and depression. [3]
So that does sound kind of great and things seem to be swinging in favour of mindfulness. But what about all the work it takes to do mindfulness? Who has the time and dedication for that? Well, maybe it doesn’t have to be as much work as it seems. Remember the first study I told you about? Those participants only practiced mindfulness for 10 days to get those benefits.
And here’s something even more encouraging. In another study – where half of the participants received mindfulness training and the other half didn’t – all participants then watched three movie clips. One clip was a happy one, one was a distressing one, and one was a mix of both. Those who underwent mindfulness training showed more positive emotions after watching the happy clip, and fewer negative emotions after watching the mixed clip. [4]
So maybe there is some truth in mindfulness bringing your attention to your pain when you are feeling bad. But if it also means that you can feel happier during the happy times, and less sad during the sad, then maybe it’s worth it. And the best bit is yet to come. The “mindfulness training” that the people in this study did? Just one session lasting 10 minutes.
Now that’s something even a mindfulness sceptic can achieve! And that’s the thing about mindfulness. Different people have packaged it up in different ways. A lot of people who have jumped on the mindfulness bandwagon have embraced the “twice a day for at least 20 minutes” kind of regime. And if they can stick to that, that’s great.
But mindfulness isn’t just for those dedicated few. At its core, mindfulness is about paying attention. Being completely in the present as each moment unfolds, rather than having your head stuck in the past or worrying about the future. And you could do that for 30 minutes or for just 30 seconds. You could do it in a tranquil rainforest, at a party, in traffic or when surrounded by screaming toddlers. Just because your life is busy and hectic, doesn’t mean mindfulness isn’t an option for you. And as the studies have shown, maybe even a little bit of mindfulness can still be a good thing.
So now that the results are in, am I going to turn into a mindfulness fanatic, who can’t get my without my hour long meditation? Probably not. But taking time to non-judgementally tune into my thoughts, feeling and physical sensations as a quick touchstone during the day? Remembering that it’s only the present moment you have to live in, and that each moment will pass? Even a sceptic can achieve that. Now that’s something to be mindful of.
Annie
REFERENCES
[1] Davis, D.M., & Hayes, J.A. (2011). What are the benefits of mindfulness? A practice review of psychotherapy related research. Psychotherapy, 48, 198-208.
[2] Chambers, R., & Allen, N.B. (2008). The impact of intensive mindfulness training on attentional control, cognitive style and affect. Cognitive Therapy and Research 32, 303-322
[3] Hoffman, S.G., Sawyer A.T., & Oh, D. (2010). The effect of mindfulness based therapy on anxiety and depression: A metaanalytic review. Journal of Consulting and Clinical Psychology 78, 169 – 183.
[4] Erisman, S.M., & Roemer L. (2010). A preliminary investigation of the effects of experimentally induced mindfulness on emotional responding to film clips. Emotion 10, 72–82.
Keep track of your anxiety by monitoring your mood and sticking with healthy habits. Here we outline how the humble planner can help you to achieve your goals when it comes to anxiety.