Innholdsfortegnelse for July 2022 i Psychologies

1 Lessons In Chemistry by Bonnie Garmus (Transworld, £14.99) is a humorous tale of an unconventional female scientist using cookery to change the lives of women in the 1960s. 2 The Time Of My Life by Rosie Mullender (Sphere, £14.99) sees female journalist Jess relive the worst day of her life again, again, and again, in this warm and witty twist on the film Groundhog Day. 3 Run Rose Run by Dolly Parton and James Patterson (Cornerstone, £20) is a gripping thriller about an aspiring country singer trying to escape her past. From America’s top entertainer and bestselling crime writer.…

After a lifetime spent mastering the art of self-deprecation, Sara Cox is finally learning to blow her own trumpet. Not too much, mind – she still winces at the idea of actively marketing herself. But since writing her debut novel, Thrown, Cox is managing to shout ‘just a little bit’ about the fruits of her labour. ‘I’m getting there,’ she says. ‘My biggest fear is that I’ll be seen as a show-off and then that’s also mixed in with a little bit of “stay-in-your-lane” ism. I overthink and over-analyse. ‘But I’m trying to be better at it because you can’t promote a book by going around saying: “Oh, my God, I’m so embarrassed I wrote it. Please don’t read it! Just use it to prop up your coffee table”. ‘And,…

• 40.5% would like more sex • 20% have stopped having sex with their partner • 36.9% are having sex at least once a week • 35.2% are masturbating at least once a week • 33.8% orgasm with a partner • 77.9% orgasm during masturbation • 56.5% own at least one sex toy • 44.2% don’t own one at all • 75% say intimacy is the most important aspect of sex with a partner (ahead of orgasm at 12.2%) • 65.2% have sexual fantasies • 82.7% of these do not discuss them with a partner • 51.8% cite low libido as the main thing that puts them off sex • 10.8% don’t fancy their partners • 77% say perimenopause has affected their sex life (in order: low libido, vaginal discomfort,…

Do you hear that? That low grumbling is the ongoing discontent in the mental health community about the most recent changes to the Diagnostic and Statistical Manual of Mental Disorders (DSM), the encyclopaedia of psychiatry. Published by the American Psychiatric Association, it outlines the definitions and criteria for what constitutes a mental health disorder. And while, technically, the rest of the world refers to another manual – the International Classification of Diseases (ICD) – as with other aspects of culture, the ripple effects of American life are often felt along the shores on this side of the pond. The DSM has long been a source of contention, owing largely to many of its authors’ close links to the pharmaceutical industry posing potential conflicts of interests, as well as accusations that…

1 For Galef, the first step is self-awareness. She says: ‘It’s not realistic to be a perfect scout all the time, but we can at least make incremental shifts towards a scout mindset. That requires a few skills, such as self-awareness: the ability to catch yourself being a soldier. We all sometimes rationalise away our mistakes, or dismiss arguments we don’t like without even considering them, and most of us don’t even notice we’re doing it. Noticing is the crucial first step to changing a habit.’ 2 For Nevid, staying open to new information – even if it challenges your beliefs – means making a conscious effort to see the other viewpoint. He says ‘A psychology professor of mine once said that the hardest thing for graduate students to do…

‘Although seeking medical advice for perimenopausal depression is recommended,’ says Dr Crepaz-Keay, ‘there are a number of simple lifestyle tweaks that you can try that may help improve symptoms. These include… • Regular exercise. As well as giving your mind something else to focus on, exercise boosts your serotonin levels, your feelgood hormone, helping to lower stress levels and boost mood. • Mindfulness and mindful breathing can help reduce symptoms of anxiety and keep negative thoughts in check. There is an array of apps available to guide you through breathing exercises. • Enjoy a healthy, balanced diet and avoid skipping meals to keep physical symptoms in check, and blood sugar levels – and mood – on an even keel. Protein-rich foods containing the amino acid tryptophan, such as turkey, oats…

We often fall into the habit of thinking of energy as something we lack or never have enough of. But what if we thought about it more like we think about money? Rather than being a mysterious quality that we can never amass enough of, energy is a resource like any other. We can choose to spend it or save it and even earn it and invest it, explains Suzie Cuthbertson, a coach who specialises in helping women avoid burnout. ‘Energy is defined as the capacity to perform work, because everything we do requires us to expend energy – so, for this reason, energy is a precious resource that needs to be invested wisely,’ she says. ‘If we look at energy more like money, and start to prioritise where we…

STIMULATING SCENTS  Breathe in these invigorating energy boosters, for instant uplift Innerscents Uplift Aromatherapy Reviving Mist, £6.99, innerscents.co.uk A zesty, uplifting blend of grapefruit, mandarin and neroli to lift your spirits. Neroli soothes and has anti-ageing qualities for the skin; mandarin is a gentle tonic with a cheering scent; and grapefruit has a euphoric effect. Neal’s Yard Remedies Remedies to Roll – Energy, £8, nealsyard remedies.com This pocket-sized roll-on aromatherapy blend is the perfect pick-me-up. Rosemary, lavender, geranium and grapefruit will revitalise your spirits and energise your body and mind. Keep it on your desk or in your handbag. The Nue Co. Mind Energy fragrance, £85, uk.thenueco.com Our sense of smell has a direct line to the three most important areas of the brain:…

Eat well Eat your avocados We’ve talked previously about the vibrant avocado’s superstar status in the age of social media, but the fruit (yes, technically it’s a fruit!) is much more than just a pretty picture. A 30-year study published in the Journal Of The American Heart Association found that participants who ate at least two servings of avocado a week had a lower risk of cardiovascular disease compared to those who rarely ate avocados. Luckily, you can add avocados to many a meal. Try it topped on toast for brekkie, in a filling salad for lunch, or as a side with chilli con carne for dinner. What’s cooking? If you love cooking, we have some good news – and, if you don’t, some inspiration to pick up those pans!…

‘According to science, the optimal time of day to train is in the afternoon, as your body’s response to exercise is greater. But, let’s face it, making time for yourself in the afternoon can be tricky – whether you’re tied to school pick-ups, making dinner, or trying to get out of the office on time. And while your body might be at its optimum for physical exercise in the afternoon, the mind, however, is focused on the day you’ve just had. Before the day kicks in, therefore, is probably easier, as there are less distractions. And there’s definitely a greater sense of achievement when you do. Energy creates energy and you have better focus and make healthier choices. ‘ In the evening, it’s a great time to practise better breathing…

We’ve heard the experts tell us time and time again that we need to change our relationship with food. And, hands up, who else is sick of dieting? Especially since studies show that most diets don’t even work in the long term, with 95 per cent of those who lose weight regaining it within the next five years. So could the answer to our woes be to become more mindful about our eating? Adopting mindful practices is a way to get off the dieting rollercoaster and make us more watchful over what we eat. It aims to transform our relationship with food by encouraging a more holistic point of view. Ultimately, this means we have a better chance of understanding what foods nourish us and help us stay healthy, while…

BE BRAVE Researcher Brené Brown uses the acronym BRAVING for: Boundaries, Reliability, Accountability, the Vault, Integrity, Non-judgment, and Generosity. Each one of these words could be a journalling prompt. The vault is understanding what is ours to share and what is not. It means being a person that other people can confide in, knowing that the information is safe. For you, it might mean being careful who you share your vulnerability with, while you are rebuilding. FORGE A NEW YOU Get clear on how you would like to show up at work. What tiny gestures do you admire in your new colleagues? What are the small daily opportunities for you to step into being the person you want to be? SEEK FORGIVENESS Your journal pages are a safe place for…

JEFFREY NEVID Far from fickle or flimsy thinking, having the ability to examine and re-evaluate your beliefs in the light of evidence is a major strength of character, not a weakness, says Jeffrey Nevid, a professor of psychology at St John’s University, New York. Learn how you too can adopt a growth mindset on page 42. EMMA REED TURRELL ‘We are born people pleasers,’ says author and therapist Emma Reed Turrell. But by getting to the root of what we really want – and don’t want – we can initiate a shift away from sacrificing our needs to please others, and towards learning how to please ourselves more. Find out how on page 74. EMMA HACKETT ‘There are many reasons that compel us to eat and drink,’ says Emma Hackett,…

“As the weather gets warmer and the drinks get colder, I’m confident that summer 2022 will be a great one. But while summer is often the season where all things are rosy, it’s also a time when we are most hard on ourselves. As women, we are taught to feel the pressure of conforming to the ideal ‘bikini body’. But this is your reminder that, in order to be ‘bikini body ready’, you simply need to have a body and wear a bikini! If you’re lucky enough to enjoy some time in the sunshine this summer, I urge you to love yourself just as you are. In the winter months, it is all too easy to cover up under big baggy jumpers. Summer forces people to peel away the layers.…

Small but mighty In January, I decided to treat myself to a subscription to Psychologies – and I’m glad I did! Your May edition has inspired me, especially the interview with Bonnie Wright. As a lone parent, I often feel that some of the more sustainable options are out of my budget, but after reading your article, I checked out Bonnie’s YouTube channel. The way she breaks down environmental issues so that they feel less overwhelming, and offers up manageable solutions for all, really had an impact on me. I’ve started to collect a handful of litter on each and every walk, so I feel like I am making a difference. And when a milk delivery leaflet came through the door, it felt like a sign. After researching the prices,…

“Of all the things I have allowed carefree twenty-somethings on Instagram to influence me into buying, paddle boarding lessons were by far the most ridiculous. I blame it on not having had a summer holiday for two years. I was hypnotised by the images of sun-warmed bodies, gliding across a crystal-clear ocean, making the whole thing look so goddamn easy. I was also influenced by my best friend, who since becoming a mum of two sporty boys, has been on the lookout for a physical activity she could make her own. Never mind the fact that at university she held the record for getting the least value for money from the local gym (£50 for a term’s pass, with only one visit in order to register her swipe card. At…

Listen Tune into Postcards from Midlife and join the Facebook group; postcardsfrommidlife.com Download The free Balance app, developed by Dr Louise Newson, a GP and leading menopause specialist. You can track symptoms, access personalised expert content, and share stories in the community.balance-menopause.com; newsonhealth.co.uk Read Search for the National Institute for Health and Care Excellence (NICE) guidelines for helpful advice on how to talk to your GP about perimenopause, menopause and hormone replacement therapy (HRT).nice.org.uk/guidance/ng23…

Imagine you are designing a building. It needs careful planning, sufficient time, hard graft and, after its creation, constant maintenance. Developing your mental strength can be approached in the same way. Consider yourself at the scaffolding stage now. In order to build your mental resilience, you first need that vital support in place to aid your development. Read on to discover how you can set a solid foundation on which to construct long-lasting, all-weather mental resilience… Money in the bank Think of your mental strength as a bank account. You need to consciously pay into that account regularly to keep a nice wad of experience to draw from. In a notebook, jot down some past experiences you feel negatively about. Now reframe your perspective. Spend time thinking about each memory.…

“Studies have linked perimenopause directly to depression and the worsening of existing depressive symptoms” Transitioning through the perimenopause and menopause can be a challenging experience for many, as we adapt to the physical and mental changes. And, sadly for some, perimenopause can come hand in hand with an unwelcome partner: depression. This month, Dr David Crepaz-Keay, from The Mental Health Foundation, is shining a light on perimenopausal depression, exploring how you can recognise it, and ways you can support yourself and others. Perimenopause debunked ‘As the name suggests, perimenopause describes the time when your body starts transitioning towards the menopause,’ explains Dr Crepaz-Keay. ‘During this time, you may experience hormonal changes that directly impact ovulation, causing irregular periods, hot flushes and changeable moods. So, what has this got to do…

“When you are in need of a different perspective – when you keep coming up against the same responses in your writing or your thinking – it’s time to change location. Getting out into nature, connecting intentionally with the trees and plants, can be a natural way of unearthing novel solutions and different points of views. You don’t need much to journal outside. Bare essentials are a pen or pencil, and a small notebook or wad of paper. Going analogue is a perfect response to going offline. The analogue equipment to hand will be more reliable than needing to find a plug or a charger to top up your mobile battery. Nature is saturated with metaphors, giving you masses of material to play and have fun with. It fills the…

Tick the answers that most closely apply to you, then add up the symbols. Read the section, or sections, you ticked most, to find out your secret emotional energy source 1 Which of these would affect you most? 2 When you have spare time you 3 If possible, you prefer to avoid too much time 4 A low energy day means feeling 5 More optimum energy would allow you to 6 Which of these do you consider your best qualities? 7 It’s a good weekend when you’ve 8 When you’re under stress, you want 9 You know you need to work on 10 Your go-to mood booster is What helps recharge your energy levels? IF YOU SCORED MAINLY ♥ Connecting Feeling isolated is never comfortable but, for you, it’s also…

1 Our favourite energy soft drink Tenzing, £14.99 for 12, tenzingnaturalenergy.com A healthy alternative to traditional canned energy drinks, Tenzing is based on ancient recipes handed down by the Sherpa people in Tibet. It’s made from plants and natural caffeine, energising vitamin C and hydrating electrolytes. Plus, it’s carbon negative and hugely sustainable, too! 2 Our favourite energy tea Yogi Tea Women’s Energy, £2.69 for 17, hollandandbarrett.com For days when you need more than a regular brew to wake you up, try this Ayurvedic blend of hibiscus, angelica root and ginger, plus liquorice root and raspberry leaves, for a rich, heady aroma to bring back your zing. 3 Our favourite energy shot Unrooted Mighty Ginger Fresh Energy, £25 for 12, unrooteddrinks.com…

Read Please Yourself: How To Stop People-Pleasing & Transform The Way You Live by Emma Reed Turrell (HarperCollins, £9.99). Through the stories of people pleasers across all walks of life, Reed Turrell offers insights and techniques that will help you live more authentically. Watch Salma Hindy’s TEDx Talk Why People Pleasing is Hurting You. Award-winning engineer-turned-comedian Hindy explores the wider impacts of people pleasing, and how to learn from it; youtube.com/watch?v=55HERZnmHT8…

Waking in the night is not only common but also very normal. We often wake a couple of times in the night long enough to remember it and then fall back to sleep relatively quickly. But we also wake up more than we realise, and often don’t remember it. In deeper sleep, our larger muscles of movement are paralysed, so each time you change your sleeping position you are a little bit awake or in very light sleep. Plus, we wake up more the older we get – often from needing the loo! These kinds of awakenings are nothing to fret about, and worrying about them can feed into sleep-related anxieties that create more prolonged awakenings and more ongoing sleeping difficulties, such as insomnia. ‘You can help get more solid…

Google searches for hair loss are up 300 per cent and, yes, we can blame Covid. Hair shedding – known medically as telogen effluvium – can be caused by both illness (like Covid itself) or a period of extended stress (hello pandemic). Put simply, when the body has bigger fish to fry, it puts less resources into the hair. The reaction is delayed, with the results of hair loss happening six to 12 weeks down the line. Luckily, illness or stress-induced hair loss is short-term and your locks should be back to their former glory within a few months, but you can give it a boost with products. Supplements containing biotin, zinc, iron, vitamin C, collagen or B12 can be helpful (try OUAI Thin Hair Supplement, £26, cultbeauty. co.uk), while…

Buckwheat Shortstack ‘Pancakes served American-style. Known as shortstacks, they are quite a bit thicker than the crêpes you find in Europe and nicely soak up the syrup and juice from the berries. If you prefer the thinner variety, just add a bit more milk to your batter.’ Serves 2–3 (makes about 6 large pancakes) For the batter: • 150g buckwheat flour or 150g plain wholemeal flour • 2 tsp golden caster sugar or white caster sugar • 1 tsp baking powder • 1 small pear or apple, cored and grated (optional) • 250ml milk (dairy or plant-based), at room temperature • 2 eggs, separated • About 1 tbsp butter, for frying To serve: • 1 tbsp date syrup, honey, maple syrup or sweetener of your choice • 2–3 tbsp Greek-style…

Psychologies’ mission is to provide you with inspiration and advice to support you to improve your emotional wellbeing. We aim to help you boost your happiness and resilience and lower your stress and anxiety. We do this by providing simple, achievable steps to make small changes that can add up to a real difference. Embracing the four pillars of your life, from mind and body to heart and soul, Psychologies engages with the world around us as well as the world within to help you discover inspiring ways to make every day better and create a life you love.…

WATCH The king of rock ’n’ roll’s life and music are given the Baz Luhrmann treatment in Elvis, starring Austin Butler as the singer, and Tom Hanks as his manager. Out 24 June. LOOK Vivian Maier: Anthology at MK Gallery, Milton Keynes, is a striking glimpse of American life by the self-taught photographer, who chronicled her life as a nanny. Until 25 September. LISTEN Bubbly The Great British Bake Off star Laura Adlington and best friend Lauren Smith chat body positivity, plus-size life, dating and health in empowering podcast Go Love Yourself!…

Gail Porter, I have just finished reading my first edition of Psychologies via subscription, and I was so happy to see the article about Gail Porter – it felt as if it was meant to be! Like Gail, 15 years ago I also suffered from alopecia. At the time, I felt devastated and crushed by it. I bought Gail’s book, Laid Bare, when I was searching the web for information, and I read it over and over, seeking comfort and courage. Finally, I felt that I was not alone, and I was able to gain so much strength from her book. I was so glad and heartened to read about a confident and energetic Gail today, and I wanted to take this opportunity to express my gratitude to her for…

If you kickstart your mornings with fruity overnight oats in summer, and steaming hot porridge in winter, or your go-to mid-morning snack is a deliciously dense flapjack, then you’ll love this month’s hero ingredient. Avena sativa is the Latin name for the common oat that’s such a staple of our storecupboards. Both the dried leaves – known as oat straw – and dried fruit – oat seeds – are used in herbal medicine, and each offers slightly different, but equally impressive, benefits for brain and body. Oat straw is hailed for its ability to reduce anxiety, fight fatigue and boost mood, while the seeds are said to help abate stress and improve cognitive function. This month, medical herbalist and chair of the British Herbal Medicine Association, Chris Etheridge, talks us…

‘If you think you may be going through perimenopause and experiencing perimenopausal depression, your GP is a fantastic support and will be able to offer a wealth of advice on how to manage your symptoms,’ says Dr Crepaz-Keay. ‘Low mood experienced during perimenopause is different to other kinds of depression, so antidepressants should not be the first option. Your GP is more likely to opt for talking therapies, such as cognitive behavioural therapy (CBT), or medications to balance your hormones, such as hormone replacement therapy (HRT). ‘The NHS website also has a whole host of information on treatment and self-help options for menopause symptoms – visit nhs.uk for more details.’…

I’ve always been a high energy kind of person. One of those don’t-do-things-by-halves people. I got married two days after I graduated, which meant planning a wedding during my finals. I did a Masters degree whilst working full-time and graduated with Distinction – then had my first baby shortly afterwards. And I ran my first half-marathon when my third child wasn’t even a year old, squeezing long training runs into her nap time while other mums were putting their feet up, catching up on Corrie. Lately, however, I seem to have lost a little of that vim and vigour. Eight years on from that race, I find myself thinking twice about taking the stairs if there’s a lift within staggering distance. I never got round to joining a new gym…

Your energy can be greatly impacted by past events. People could have wronged or shamed you, caused you trauma, or simply acted in a way that hurt you, and you can carry this around for years. The vibrational energy of this daily can have a large impact on our nervous system, which will ultimately drain your energy stores. Letters of forgiveness have been shown to help heal unresolved issues. If you make a conscious choice to let go of toxic emotions, this will benefit your body, psychologically and physically. Forgiveness is, therefore, a powerful method of stress relief. Grab a pen and paper and start by writing to someone that you feel you are harbouring bad feelings towards. Be prepared to go on an emotional journey. You will know if…

Aery Living Positive Energy candle, £27, aeryliving.com Create the perfect uplifting atmosphere with pink grapefruit, vetiver and mint, plus hints of amber, violet leaf and lemon. Espa Energising candle, £37, espaskincare.com Made from hand-poured soy wax with uplifting peppermint and stimulating eucalyptus. L’occitane Revitalising candle, £20.50, uk.loccitane.com Designed to emulate the fresh air of Provence, featuring mint, pine, rosemary, sweet orange and litsea cubeba, for moments of wellbeing and vitality.…

“Will suggesting change seem like a criticism?” Q Generally speaking, all is well in my life, and from the outside I am extremely fortunate. I am fully aware that my situation, compared to many, is one of privilege – yet my life lacks inspiration and feels dull. I’m 45 and have always lived in a relationship where fun has not been a priority – although my husband is a good man. What should I do? Is it even possible to introduce an element of fun into my life when, at the top of my list of concerns, is not to cause hurt to my husband? In summary, not only is the fun missing from your life, but you’re also worried your husband may take it personally. And you’re not wrong…

‘Writing down your goals might seem a strange exercise – after all, you know what you want to achieve, it’s all in your head, right? But do you really – or is it all a bit of a blur? Writing goals down and doing this simple activity daily cements them and almost instantaneously brings them to life!’ says Monique Sveinsson, director of Perfect Planner Company (perfectplannerco.com). Here, she explains why… 1 Clarity ‘Many of the clients I work with struggle to be clear on what it is they actually want to achieve. They may say they want to be healthier, wealthier, fitter or have a better work-life balance – but then they get stuck, as they don’t explore any deeper. Seeing your goals written down in front of you and…

• 3 ripe tomatoes, finely chopped • ½ red or white onion, finely diced • 1 garlic clove, minced to a paste with a little salt • 1 fresh chilli (any variety), finely chopped • A few coriander sprigs, finely chopped (optional) • A pinch of salt • Grated zest and juice of 1 lime • 2 tbsp olive oil 1 To make your pico de gallo, stir the tomatoes, onion, garlic, chilli, coriander (if using) and a pinch of salt together in a small bowl. 2 Stir in the lime zest and juice, and the olive oil. Set aside.…

“Your ability to trust yourself directly affects your ability to trust others”David Horsager Q I’ve started a new role, after leaving a very toxic work environment. And, so far, it seems perfect: great boss, great colleagues, and a great company. I’m getting positive feedback on my work, too – but I still don’t feel safe or secure, somehow. I question what I say and how I say it, scared to come across as rude or mean; am fearful of giving constructive feedback; and if my boss wants to chat, I immediately freeze up, terrified that she will berate me. It’s been three months since I started now and, although I’m feeling a little better, I’m still uneasy. How can I move on and learn to relax again? Congratulations for not…

Remember, the brain relies on how it feels currently to predict the future. This is great if we are feeling good, but if we are feeling bad, it’s difficult to see a future that feels anything other than rubbish. This can add to a sense of hopelessness that makes us feel even worse. To find a way round the brain’s design flaw, you need to remind it (and yourself) that the way you are feeling now is not a constant. You can direct your brain’s attention to signs of hope and remind it to hold on to these to predict a different future. What hope means will be personal to you and your circumstances. It could be as simple as reminding yourself you won’t always feel this way, or thinking…