Innholdsfortegnelse for June 2023 i Psychologies

We’re celebrating some wonderful women this month, and the inspiration they give us. The amazing Emma Willis explains what gives her strength and why she’s learnt that she needs to take care of herself (page 14), sharing how the brilliant women she grew up with shaped her to be a role model for her own children – and, quite frankly, for the rest of us too. And I love our interview with the ‘most powerful woman in beauty’, blogger and skincare expert Caroline Hirons (page 80). It wasn’t that Caroline shared a revolutionary new skincare product that will make me look like a teenager again, or revealed how you should really pop a zit (you’ll have to go to her blog for that, but it’s well worth a visit). Instead,…

Well versed This is the first time I have ever been struck to send a message to a magazine after reading something that affected me. I don’t often buy Psychologies, but the front cover grabbed my attention as I waited to be served in Starbucks before my commute to work. In your Anxiety Issue, I read the poem Vicious Circles, sent in by Faye. It resonated so deeply and I have already re-read it several times, taken a photo of it to keep to hand, and copied it out into my journal. I understand and feel those ‘circles’, and how they impact ‘time’. I too am bravely and determinedly tackling them in my life, with the shared sentiment of Faye’s final paragraph. I would love for Faye to know how…

EMOTIONS I’m leading a wellbeing webinar and, although Stacie* is a small square on my screen, her frustration fills the room. ‘I cycle to work, I eat healthily, I get enough sleep. So why am I not happy? What else do I have to do?!’ she asks. Stacie, like many of us, feels she is doing everything right. On paper, she is ticking all the wellbeing boxes – and yet she’s not feeling any better for it. What’s going wrong? ‘Nothing’, says Helen Russell, bestselling author and happiness researcher. ‘Many people nowadays assume that if they’re not happy, they must be broken in some way, or doing life wrong.’ In my own clinical experience, it is the pursuit of happiness itself that is the problem. Happiness and wellness are not…

In my late 30s, I learnt a powerful lesson about manifestation when I accidentally became a long-distance runner. One afternoon, stretched out on my sofa, I felt the urge to mentally rehearse myself running the route of a bus that operated not far from where I lived. The next morning, I hit the streets and would run that same route – some eight miles – every Sunday morning come rain or shine, for the next several years. At the time, I had never run a long distance in my life, and I was very out of shape. Here’s a version of manifesting using writing that might be a little more realistic, based on what I learnt from my days as a long-distance runner… Select six blank pages in your notebook…

I’m a few weeks into my Spanish sojourn and can confirm that sunshine, palm trees and golden beaches makes it easier to be upbeat. Back home, I often struggle to pull on my trainers and pound the soggy pavement, even though I always feel better for it. If I haven’t given up completely, opting for Yet More Toast, I attempt a YouTube HIIT sesh. This involves upbeat PTs effusing ‘work that booty!’ and ‘you got this, rockstar!’ while I boot my kids’ Lego bits under the sofa after impaling my foot on them for the eight millionth time. It can be frenetic, but inevitably yields a calmer, more positive day. Settling into our new, childcare-less routine has meant exercise has not been top of the priority list. But it doesn’t…

‘Not all who wander are lost,’ said JRR Tolkien, and he was right: a gentle stroll helps you to feel calm, collected and present. The joy of a daily walk was a revelation for many of us during the pandemic, but if your ‘hour of power’ has long been forgotten, and the return to normality means more time being inactive (and feeling sluggish), it might be time to mix up your routine. Walking meditatively is as relevant and effective today as it has ever been. In a recent report from the mental health charity Mind, it was revealed that 94 per cent of people found an improvement in their mood after spending time reflecting in the great outdoors. It’s not surprising: ‘As well as helping to get you out and…

Book of the month Why Mums Don’t Jump by Helen Ledwick (Atlantic Books, £14.99) One in three women experience pelvic floor problems, but this distressing and often debilitating issue remains surrounded by stigma and shame. When journalist Helen Ledwick suffered a prolapse after giving birth to her second child, she found there was nowhere to turn – with mums expected to simply live with it. Despite her deep physical and mental discomfort, she started a podcast to break down the taboo – the lessons of which she has poured into this honest read. Ledwick’s journey sits alongside the emotional testimonies of other women, plus advice on everything from incontinence, sex and birth after a pelvic injury. Vital reading. Feeling ‘Blah’? by Tanith Carey (Welbeck, £16.99) Has your life lost its…

Thoughts are strange things, constantly passing through our mind every waking minute. Even when you think you are doing nothing, your brain is hard at work thinking over what’s been, what will be, and what might be. Our thoughts travel to the past and the future and even create imaginary worlds that have never and can never exist. Thoughts might be in the form of images or words or both. Sometimes thoughts shout at us, but they also frequently seem ephemeral and hard to capture. At their most basic, thoughts are electrical impulses linking neurons to fire together in patterns. They are constructed by linking representations in your brain, providing you with constructs and understanding of sensory information. Your thoughts could be viewed as a window between your mind and…

DR KATEY WARRAN Many things that affect our health can’t be treated by medicine alone. Step in social prescribing: ‘Studies show that engagement with the arts enhances wellbeing,’ says Dr Katey Warran, a world leader in the research of the link between the arts, culture and wellness. Discover more on page 22. DR STEPHANIE FITZGERALD ‘We can get so caught up in the pursuit of happiness that we lose sight of what we actually need to support our wellbeing,’ says Dr Stephanie Fitzgerald, a clinical psychologist. ‘But if you are not happy, you are not failing: you’re being human.’ Find out why we should all learn to sit with uncomfortable emotions, on page 30. EMMA KENNY ‘Taking a more mindful walk helps to reduce your cortisol levels and boost your…

There can be few stronger female role models in the media today than Emma Willis. She has run the gamut of TV presenting opportunities, from Big Brother and The Voice UK to Cooking with the Stars, but made the biggest impact when she trained for months to learn what it was like to be a midwife for her series Delivering Babies. So it comes as something of a surprise when she seems to doubt herself. ‘There are days when I don’t feel strong, and I think you get to a certain age and anxiety kicks in quite a bit – you over-think, you over-worry,’ says Willis. ‘But if I can stick to a routine, stay on track, and stay positive mentally, that gives me the strength I need to call…

The recent headlines were stark: the pandemic caused so much upset that it caused thousands of women to suffer a ‘second midlife crisis’. In its aftermath, additional childcare responsibilities, crazy work demands, and global chaos have led to more of us than ever to experience the effects of stress, exhaustion and, frequently, burnout. So as we step into summer, a time when we want to feel on top form and full of get-up- and go, what can we do to give ourselves a much-needed boost? We all know the rules about looking after ourselves properly (seven to nine hours sleep, eight glasses of water, a healthy diet…) but is it really all down to our physical health? What role does our emotional and mental wellbeing play in the picture? And…

Tick the answers that most closely apply to you, then add up the symbols. Read the section, or sections, you ticked most, to find your personal energy drain 1 You know you’re tired when you ● Ignore texts and messages on your phone............................................... ■ ■ Feel like nothing is good in your life ............................................ ■ ♥ Fantasise about a complete life change ............................................. ■ ◆ Feel like everything’s out of control ......................................... ■ 2 You’d have energy if you could ♥ Let go and care less ........................ ■ ● Say no and do less.......................... ■ ◆ Stop thinking and worry less......... ■ ■ Appreciate what you have ............. ■ 3 You often make a mental list of ♥ What you’ll do when you get time... ■ ◆ What might go…

“Satisfied, refreshed, and in some way spiritually fulfilled is the goal” Ume miso–sautéed summer vegetables (Natsu yasai no ume miso itame) ‘Choose a full-flavoured miso of your choice (not white miso). Miso is a natural match for aubergine and peppers, and these miso stir-fries – colloquially ‘abura miso’ – are served often in the Japanese countryside during the summer’ Serves: 4 ● 3 small aubergines ● ½ medium courgette ● 1 large red bell pepper ● 10 slender green beans ● 1½ tbsp lightly roasted gold sesame oil ● ½ tbsp fine slivers fresh ginger ● 5 tbsp sake ● 4 tbsp miso ● 1 tbsp gold sesame seeds, warmed in a dry frying pan until fragrant 1 Slice off the ends of the aubergines and courgette and discard. Halve…

Good vibes only It’s well and truly festival season, and you can find plenty to nurture body and mind as well as keep you entertained. For a one-day option, try Wellnergy on 17 June, which aims to combine mindfulness, fitness, food, music and laughter – the perfect mix. It takes place in South London at Barn Elms (£65 for a standard adult ticket, wellnergy.co.uk). Meanwhile, The Big Retreat, from 1 to 4 June in Pembrokeshire, Wales, features foraging, forest bathing, gong baths and wellbeing talks, as well as music from Scouting For Girls and Toploader. (From £137.50 per person for weekend camping, thebigretreatfestival.com) HAVE A WHALE OF A TIME! An example of the largest creature ever to have lived will be right above you if you take part in a…

When do the divorces start? This week, one of my WhatsApp girl groups went into meltdown when one member admitted they were seriously considering ditching their husband. Not a rolling-the-eyes, why-won’t-he-pick-his-socks-up, thinking of divorce, but an actual, ‘I think our lives might be better if we weren’t together’ divorce. The reactions in the group were interesting. There were those who shrugged it off, pointing out that if you’ve been with someone for over a decade and hadn’t thought about divorcing them at some point, you were doing well. There were those who went into firefighting mode, as though worried divorce might be catching, and they didn’t want to get it. And then there was me, hoping my friend was okay, but also wondering if this would be the start of…

Find peace with painting WHERE: Clarence House, Penzance WHEN: Dates throughout the year PRICE: Around £95 per day VISIT: watercolourworkshops.co.uk Working with vibrant colours, depicting beautiful landscapes and immersing yourself in tranquil scenes… painting has been proven to reduce stress, spark your creative flair, and promote mindfulness. With a variety of courses on offer from her base in beautiful Cornwall, watercolour artist Sarah Bell can’t wait to introduce you to watercolour painting – whether you’re a complete beginner or just looking to, ahem, ‘brush’ up on your skills! Develop a passion for property WHERE: OnlineWHEN: Dates throughout the yearPRICE: £1,497, plus VATVISIT: propertyceo.co.uk Looking for a healthier work-life balance? Fancy being your own boss? Sometimes a change of career can provide you with all of the above – and improved…

Eat well GLASS ACT A little of what you fancy might do you good, but too much definitely doesn’t, according to a new study. Research has found that binge-drinking alcohol alters the gut’s microbiome, and can increase our levels of impulsivity, in one of the first studies to show the significance of the microbiome in regulating our craving, social cognition and emotional functioning. But, happily, not all tipples are bad for the microbiome: research has found that polyphenols found in red wine have antimicrobial properties that can beneficially affect the gut microbiota when drunk in moderation. Now that’s something we can all raise a glass to! CHOCOLATE FIX Period pains got you feeling tired and emotionally out of whack? A little chocolate can go a long way when it’s that…

She’s known as the most powerful woman in beauty, with brands falling over themselves to work with her. Any product she endorses flies off the shelves, and her followers trust her words implicitly. But don’t dare call Caroline Hirons an influencer; the term makes her visibly shudder. ‘I saw what the word influencer was going to become from day one and I’ve never let myself be labelled one,’ she says. ‘I’ve had major brands change their paperwork because I’m not going to sign a contract to do a sponsored post that’s headed: “Influencer agreement”. ‘I’m fine with creator or expert, but if your sole purpose is to influence the people watching you to buy something, well, that’s not what I do.’ What beauty blogger Hirons does famously do is dish…