Innholdsfortegnelse for May 2022 i Psychologies

As we head towards summer, we all deserve to feel our best selves – both mentally and physically. Our mind and bodies are intrinsically linked, and it’s so important we make time to look after both. If you take the time to look after your mind and recognise when it’s time to switch off, your body will thank you for it. And, likewise, looking after your body can have such a positive impact on the mind. When we are tired and stressed, we’re more likely to reach for unhealthy foods. But when I cook with fresh ingredients, I feel energised and can focus so much better – so I’m making the most of summer’s delicious seasonal fruit and veg! Staying fit makes me feel better physically and increases the endorphins…

Changing opinions As I am currently studying for a coaching qualification, I was drawn to subscribing to your magazine. But I also found myself pleasantly rewarded in my current work as a women’s health nurse by your April edition dossier – an enlightening read on healthy hormones. I always listen attentively to my clients as they undergo their hormonal journey of changes, and this article’s content has reinforced my sense of purpose and achievement working in this field of care, navigating the complex journey of mind and body that occurs when dealing with symptoms in this natural but challenging time of life. Thank you for highlighting to women who may not realise what is happening and, as I have often seen in consultations, are in crisis mode, believing themselves to…

“A few weeks ago, I was having lunch with my godmother when she whispered: ‘I think I might have dementia.’ My godmother holds two degrees, does the crossword daily and is a force to be reckoned with. But something is happening to her body and it’s scaring her. Now, I’m not a doctor, so I have no idea what’s at the root of her forgetfulness, but I do know the fear that drives us to whisper the symptoms and our self-diagnosis. I’ve been doing the same for weeks, in what I call the CBM Triangle. The CBM Triangle is a collection of symptoms that might be the result of Covid. Or burnout. Or the menopause. You feel exhausted, distracted, have permanent brain-fog, and feel distinctly tetchy with just about everyone.…

Last night, I dreamed that a rocket bomb was slowing, coming downhill, heading straight for me. In the dream, I was helpless to halt the progress of this looming threat and, when I woke, I interpreted this dream as representative of my worries. And it seems I’m not the only one. In the first week of the Russian invasion of Ukraine, everyone I spoke to was tired. I heard several reports of sleep disturbance: restlessness, early waking, nightmares. It was the same during the first year of the pandemic. These emerging yet uncontrollable threats creating a one-two punch of hypervigilance, which interrupts our sleep and creeps into our dreams. Though the meaning of dreams remains up for debate, sleep research is converging on the idea that dreaming plays an important…

‘There are a number of ways we can help ourselves or people we love who may be battling with agoraphobia,’ says Dr Modgil. ‘Due to its strong link, techniques to help in panic attack situations are a good place to start…’ • Stay put If you’re experiencing an episode of panic, stay where you are and resist the urge to leave. • Focus Try to focus on something physical, such as the time passing on your watch, or items in front of you, to remind yourself of what is real. • Breathe slowly Feelings of panic and anxiety can get worse if you breathe too quickly; try to focus on slow, deep breathing • Don’t fight it Try to accept what is happening and let it run its course. Allow…

“How can I stop life feeling like one long to-do list?” QI’m fed up with feeling so busy all the time. I’m a mother to two children aged 11 and 14, work three days a week, and my husband works very long hours, even though he does more of it from home now – so life is a juggling act. The other day, a friend suggested we meet for a walk, and it felt like just another thing to be added to my to-do list. Luckily for me, she laughed at my reaction, but I really don’t want to be this sighing person I’ve become. I love the fact that you’ve recognised this ‘too busy’ feeling as undesirable, rather than the badge of honour that is often perceived to be…

FOCUSED ON… busyness ? My story of spending hours being very, very busy but rarely managing to accomplish all my tasks is familiar to life coach Julia Wolfendale, author of Five Ways To Focus (On The Up Books, £9.99). ‘A lot of the time, we’re caught up with the “busy”, and the busy seems to be driven by the external, by what we think are other people’s expectations of us,’ Wolfendale explains. ‘That might be our boss, or it might be something that we’re seeing on social media: these are the holidays we should be having, these are the things we should be doing with our children, these are the things we should have achieved by now in our careers. ‘All that external stimulation can lead to a sense of…

‘After spending more than a decade at the successful company I had created, SkimLinks, I was looking for a new challenge,’ says Navarro. ‘So I went travelling, learned new skills, and discovered that every time that I was doing something really novel and exploratory, often in nature, I would have an explosion of creativity. I’d often have to sit down immediately and start taking notes, to capture my ideas. Something about being in nature and outside my normal comfort zone gave me the space to see connections that had been latent before. ‘I then read the book Deep Work by Cal Newport (Little, Brown, £14.99) and suddenly everything made sense. It lays out how so many of the greatest thinkers had one thing in common: sometimes they would step away…

REMOVE DISTRACTIONS  Switch off to get switched on, with these clever bits of kit Kvicksund memo board, £15, ikea.com Clutter in the form of notes, papers and other useful but unattractive bits and bobs can be a distraction in your workspace, and a clear desk has been proven to help you focus better. Keep the important things close to hand with this clever organiser; hang it within arm’s reach but out of your eyeline to minimise distraction. Sony WH-1000XM4 Wireless Noise Cancelling Headphones, £259, sony.co.uk , Noise cancelling headphones work in two ways: one, they stop surrounding chatter when you’re working, and, secondly, they’re the next best thing to a ‘Do not disturb’ sign stuck to your forehead! This pair from Sony has been listed…

Fresh from the fields, vibrant florets of purple sprouting broccoli are ripe for the picking this season and a reminder that spring has officially sprung! The pinnacle of taste and gains for both body and brain, they make the perfect accompaniment to many meals – or try them as a delicious snack, eaten on their own. This month, nutritionist Alison Cullen shares some of the benefits of this purple powerhouse and offers some broccoli-based culinary inspiration in the kitchen – no chef skills required! Eat up, stay sharp ‘It might seem surprising, but purple sprouting broccoli is actually packed with carotenoids, which are usually only associated with red, orange and yellow fruits and vegetables,’ says Cullen. ‘Carotenoids have an anti-inflammatory effect on our bodies, helping to support our immune system…

“Courage starts with showing up and letting ourselves be seen”Brené Brown QI’ve taken on a new role that I’m really excited about, apart from the expectation that I’ll get out in public more. I really like my colleagues, and I’m looking forward to what we’ll achieve together this year – but the thought of networking makes my skin crawl. What’s the point? Doesn’t everybody hate it as much me, and wouldn’t we all be better off just concentrating on doing our jobs? If networking is watching the light die in someone’s eyes as you gabble an ‘elevator pitch’, then, yes, everybody hates it. But if it’s learning something that makes work more fun, or hearing the inside story from one of your heroes, then perhaps you could be persuaded? In…

Many a meme states ‘Happiness comes from within’ and, yes, how we perceive and interact with the world are important factors for happiness. But everything exists in a context, and this is a crucial component of everybody’s happiness sandwich. I still remember the beautiful plant I had in my flat as a student – although I tended carefully to it, it was never happy. The problem was, no matter what I did, it was never going to be happy – this plant longed for tropical climes, which my draughty Scottish flat was never going to provide. I could have blamed the plant or myself but, realistically, it needed a different context to make it happy. Context is equally as important for humans. How we perceive our world is important, but…

ANNA LUNDEBURG Life events, such as a global pandemic, can trigger a rethink and make us reassess what it means to succeed, writes coach Anna Lundeburg. ‘There are five key areas in our lives to consider, for us to thrive and live a truly successful life in a more whole and holistic sense.’ Find out more on page 24. DR MEGAN ROSSI There’s truth behind the concept of a gut instinct, says expert Dr Megan Rossi: ‘Not only are our gut microbiota implicated in our mental health, but by modifying them with simple diet and lifestyle tweaks, we can help manage mental health issues. A few small changes can make a really big difference.’ Discover how on page 92. HELENA BOURDILLON It’s ironic that something we do without thinking –…

WATCH – Based on a true story, World War II drama Operation Mincemeat depicts efforts to keep the Allied invasion of Sicily secret. Starring Colin Firth, Kelly Macdonald and Matthew Macfadyen. In cinemas 15 April. LOOK – Beyond Bloomsbury: Love, Life and Legacy, at York Art Gallery, explores the lives and works of this extraordinary group of writers, artists and thinkers, led by Virginia Woolf. Until 5 June. LISTEN – The second series of podcast Dirty Mother Pukka sees presenter Anna Whitehouse get candid about miscarriage, divorce and more, with celebrity mums including Myleene Klass and Cherry Healey.…

My lovely dog, Beamish, Tomorrow will be the hardest day of my life since I said goodbye to my beloved husband, Pete, 11 years ago, after he suffered a stroke. Having no children, and feeling so devastated and alone after his death, I contemplated taking my own life when I was at my lowest, and felt I could not go on. Our beautiful dog, Beamish (a rescued Lab cross), would come to me, put his paws on my lap and lick my tears away. He has never left my side since my husband passed and I know that I would not be here if it were not for him. But, tomorrow, I have to say goodbye to him, and its breaking my heart. He is 16 years old, but Cushing’s…

The Scale of Awfulness is a technique designed to help you reassess your perception of a situation in terms of its ‘awfulness.’ It originates from the work of Albert Ellis, founder of Rational Emotive Behaviour Therapy. The first step is to create a scale from 1–100. This next step may feel uncomfortable to do, but the exercise won’t work without it: You have to think of the worst thing imaginable, which would reach 100 on the scale. Then, whenever you are faced with a challenging situation, you can quickly assess its awfulness by giving it a score (bearing in mind what 100 would be for you). It’s an instant way to recalibrate the severity of a situation, control your emotional response, and reduce stress. It works a treat if you…

‘Ginkgo is generally well tolerated, with no nasty side effects,’ says Etheridge. ‘However, care should be taken when pregnant or taking ginkgo in combination with anticoagulant drugs, such as warfarin and aspirin. Always chat to your GP before getting started. ‘This wholesome herb can be taken as a capsule or liquid tincture. As some of the active chemicals are not very soluble in water alone, ginkgo is not ideal as a tea unfortunately.’ Check out our pick of the products… Holland & Barrett Maximum Strength Ginkgo Biloba Capsules, £13.99 hollandandbarrett.com…

Tick the answers that most closely apply to you, then add up the symbols. Read the section, or sections, you circled most, to find out how to bring more focus and fulfilment to your work 1 You work best when you have: ♥ A clear deadline ................................ ◆ The right support ............................. • A sense of purpose........................... ■ Enough time ...................................... 2 You know you’ve lost focus when you start: • Procrastinating................................. ■ Panicking .......................................... ♥ Doom scrolling.................................. ◆ Messaging......................................... 3 When you’re tired, you often feel: ♥ Overwhelmed.................................... ◆ Isolated.............................................. • Lost.................................................... ■ Uneasy .............................................. 4 Your focus is often hijacked by your: ♥ Energy levels ..................................... ◆ Social life ........................................... • Mood.................................................. ■ Frame of mind ................................... 5 You would most appreciate certainty about: ♥ What to say…

“We’re hardwired to move away from discomfort and pain, and we all have different default patterns for how we do that” Your mum loves to get as much of the family together every year for a meal. This year, she’s rented a holiday cottage and invited everyone for the weekend. As you drive into the car park you see your brother has, yet again, parked his fancy sports car at a careless angle, taking up two spaces. Your heckles begin to tingle in a familiar way. You walk in holding the lasagne you were asked to bring, and your aunt takes one look and makes a rather off-hand comment that it could have been bigger. You spot your mum and dad setting the table and move to say hello. As…

Reach out to people – maybe there’s a neighbour you say hello to each day and could invite around for coffee? Trent highlights that different age groups may have preferences for contact: some prefer a phone call, whereas others would rather a text. Visit somewhere together that’s meaningful. Is there a park or café that means something to you and would make an enjoyable trip out? Sharing stories is an important part of any friendship. Rice recommends showing photos from your life as a way to bond. Suggest activities you could do together that build on a shared interest. Do they have a hobby you could join them for, or one you could introduce them to? NEXT STEPS Read Friends: Understanding The Power Of Our Most Important Relationships by Robin…

‘You don’t need to be Nigella to transform purple sprouting broccoli into something special – it’s a maximum taste with minimum effort kind of veggie,’ says Cullen. ‘The florets contain the highest concentration of nutrients, but the stems and leaves are full of goodness, too, so don’t leave them out when cooking.’ For a simple, tasty dish… • Slice off the end of the stalk, then give the broccoli a quick stir-fry or a short blast in a steamer. • Add a drizzle of olive oil for improved carotenoid absorption, a little black pepper for added brain health, and a squeeze of lemon or lime for a burst of vitamin C and flavonoids. Fast, simple, nutritious!…

Psychologist and management professor Alyssa Westring says, ‘There is an entire club of us overthinkers and reticent schmoozers.’ If this sounds like you, think about the story you tell yourself: Is networking only for fakers? Or something you’ll do when you have more time? Or do you think there’s no point, if you’re not part of the ‘in-crowd’? By listening to that inner voice, you can start to re-write the story so it fits you. FOCUS ON GIVING When you ask someone for career advice, you are giving them the chance to reflect and share their expertise. Most people love telling stories about themselves, so a question such as ‘What do you love about your current job?’ will usually open up a conversation. STAY CURIOUS Take some time to ask…

Watch Max Strom’s TEDx talk, Breathe to Heal. Strom explains how taking 20 minutes a day to focus on breathwork can lead to emotional healing. Read The Wim Hoff Method: Activate Your Potential, Transcend Your Limits by Wim Hoff (Ebury, £16.99). Wim Hoff’s book details how the power of breathwork can transform our mental and emotional states as well as the physical. Visit healthpsychologist.co.uk/blog. Dr Sula Windgassen’s blog looks at the mind-body connection with practical tips, clinical insights and patient stories.…

1 You Grow, Gurl! by Christopher Griffin (£20, HarperCollins) sees the @plantkween Instagram star share their top tips for becoming a proud houseplant parent. 2 Get Up And Grow by Lucy Hutchings (£16.99, Hardie Grant) shows you innovative ways to grow veg without an outdoor space, even if you’re a novice. Grow And Gather by Grace Alexander (£20, Quadrille) guides you through gardening your own cut flowers, from sowing seed and harvesting, to creating gorgeous displays.…

Becoming famous at a young age, and the pressure that entails, is notoriously difficult territory to navigate. And so it is quite remarkable that the child stars of Harry Potter all appear to have emerged from the billion-dollar franchise so well adjusted. Bonnie Wright was just nine when she won the role of Ginny Weasley, becoming one of J.K. Rowling’s ‘Big Seven’ and starring in all eight movies throughout the next decade. Now 31, she puts her level-headedness down to the support of her close-knit family, as well as the lifelong friendships she formed on set that made the movies such a joy to be part of. ‘My parents and my brother have kept me who I am and I always felt very held by my family unit,’ reflects Wright.…

Learning to recognise our feelings is key to knowing what we want, and what matters most to us. It enables us to express ourselves assertively, maintain our personal boundaries, and ask for help if we need it. Understanding your feelings can be helpful in answering big questions, such as: • What should I do with my life? • How do I make the right choices? • How can I feel more fulfilled? Begin to identify your feelings by completing the following statements: I feel happy when… I feel frustrated when… I feel angry when… I feel excited when… I feel stressed when… I feel proud when… I feel afraid when… I feel embarrassed when… I feel upset when… I feel valued when… I feel in control when… I feel loved…

‘Speak to your GP if you think you might be a sufferer. They are likely to recommend a step-by-step approach, which might be as follows… • Finding out more about your condition, the lifestyle changes you can make, and self-help techniques to relieve symptoms. • Enrolling on a guided self-help programme. • Depending on the severity of symptoms, registering for more intensive treatments, such as cognitive behavioural therapy (CBT), or considering medication. ‘Be sure to mention to your GP if you experience other physical symptoms, such as chest pain, shortness of breath, dizziness or fainting episodes.’ Find more information and support at nhs.uk/mental-health…

“So much of the craft of journalling is finding the courage to tell your own story. The willingness to face your own truth. One approach that helps you get to the meaning of what it is that you want to say, is a writing activity called the triptych, featured in Writing Is My Drink by Theo Pauline Nestor (Simon & Schuster, £11.98), a fabulous book about writing and life. Years ago, I attended a salsa dance class. I love the energy and life force of salsa, and imagined myself swirling across the dance floor. Instead, for two hours the teacher tried desperately to teach a small group of us rudimentary steps, which I just couldn’t get right; when she said right foot, I automatically moved the left. In the end,…

Since the dawn of time, human beings have had to deal with distractions: our cave women ancestors no doubt found it tough to focus on collecting enough berries for tea, if they also had to make sure that the baby wasn’t getting eaten by a sabre-toothed tiger. But why has it suddenly become such a crucial issue? Julia Wolfendale believes the pandemic could well be a ‘change point’. ‘This is something I’ve come across a lot in my work with clients – a point of change that leads to people suddenly reassessing things,’ she says. ‘It might be a milestone age, kids leaving home, a divorce. And the pandemic has created an even bigger change point. It’s led us all to wonder “Is this it?” and ask “What’s next? What…

1 Set an intention to see difficult people as your teachers. Even holding the concept of a ‘troublesome buddha’ in mind can make a big difference to the outcome of a difficult encounter. 2 Cultivate awareness and sensitivity to body sensations when the emotional intensity is low and distractions are minimal, for example, through regular practice of an embodied discipline such as yoga or mindfulness. Then practice staying aware of how you feel in increasingly emotional situations. Concentrating on how you physically feel will help you avoid getting caught up in the complicated storylines of who did what and what might happen next. 3 Watch for those moments when you fall into the ‘You’re wrong and I’m right’ mindset. Develop a willingness to entertain the possibility that you may not…

Eat well Spice things up Cutting back on salt is key for heart health and blood pressure, especially as we age. But if you have a ‘salty tooth’ (we know that’s not a ‘thing’, but it should be!), that’s easier said than done. Now, however, new research from Washington State University has found a solution: adding a little spice. The study found that those who added some spicy seasoning to a low-salt meal were less likely to notice its absence. TRY: London Fermentary Smoky Chilli Sauce, £6.90, london fermentary.com Made from fermented chillies, this is a great accompaniment, and a tasty way to boost gut-friendly bacteria. Long-live legumes! How many , as , , nuts and beans, do you eat regularly? If the latest research from the University of Bergen…

4/6 breathing To ease a fractious mind into peaceful sleep, Bourdillon advises practising 4/6 breathing at bedtime, for 10 minutes, inhaling for four counts and exhaling for six. The volume of breath from the exhale should be the same as the inhale. 2 Box breathing Dr Windgassen says: ‘Box breathing involves imagining breathing around four sides of a box. You breathe in for 4-6 seconds, hold for 4-6 seconds, out for 4-6 seconds, hold for the same time, and go back around the box again. In terms of repetition of the breathing techniques, there is no gold standard. Using these methods as a momentary break in stress can mean using them for as little as two to three rounds. In other instances, you may wish to do it for longer.…