Psychology

The formal study of the mind and behaviour

Psychology

Despite the clinical sounding name and the huge textbooks, psychology isn't just for people in white coats. At its heart, it is the study of US not the U.S, but me and you! It's a messy, beautiful and sometimes confusing exploration of how we think, how we feel and how we relate to one another.

Why we do what we do...

Do you ever find yourself staring at a stranger in a coffee shop wondering why they're wearing a heavy coat in July? or maybe you've looked in the mirror after an argument and thought why did I say that?

Welcome to the club you just performed your first unofficial act of psychology.

When most people hear the word psychology they picture the velvet couch and someone taking notes while you talk about your childhood. That's clinical psychology very important in mental health, but only part of the science. Psychology is everywhere, it's in the way stores are designed to make you spend more money ( consumer psychology). It's even in the way your office is laid out to keep you productive ( Industrial- organisational Psychology)

What is it really?

The official version is that psychology is the scientific study of the mind and behaviour. But if we're being real, it's more like a user manual for being human. Psychologists look at the world through a few different lenses to figure out what makes us tick.

The Biological Lens.

This is the "wiring". It's about how your brain chemistry and genetics influence your mood.

The Cognitive Lens.

This where they look at how we process information, solve problems and why you remember your first year teacher's name but forget why you walked into the kitchen.

The Social Lens

This is the " network" it explores how we act differently when we're in a crowd versus when we're alone.

Why Should you Care?

You don't need a PhD to benefit from understanding a little bit about the mind. Learning the basics is like getting a "cheat code" for life. It helps you to :

1.Develop Empathy. When you realise that someone's 'rudeness' might actually be a stress response, it's easier for you to be kind to them.

2.Break Habits. Understanding how the brain forms routines makes it much easier to swap the midnight snacks for something healthier.

3. Communicate Better. Knowing how to listen - and how to spot non- verbal cues , can save a lot of headaches in your relationships.

The coolest thing about psychology is that we're still learning. The brain is the most complex object in the known universe. We have roughly 86 billion neurons firing off sinals at speeds up to 268mph, creating every dream, fear, and aha! moment you ever had. When we talk about it we often focus on the 'mind' part of the equation, but the truth is that your thoughts, your physical health and your sense or purpose are all tied together in one big, vibrating web. Think of psychology as the glue that holds mind, body and spirit together.

The Mind

There is a concept called Cognitive Reframing. Essentially, your brain is a storyteller, but it isn't always an honest one. It loves to jump to the worst case scenario.

How to use it. When you feel a cognitive distortion like thinking "I'm a failure" because of one mistake. Just pause and challenge the thought. Ask yourself "is this a fact, or just a feeling?" By changing the script in your head, you reduce the mental load that causes stress.

The Goal Moving from a "Fixed mindset" ( I can't change) to a "Growth mindset ( I can learn)

e.g. Losing my job is a major, upsetting setback. It's O.K. to feel sad and stressed. While this is painful, my worth is not determined by a company's decision. This gives me a chance to re- evaluate what I want from my career. What skills did I leaern here that I can take to a better place?

The Body

We used to think that the mind and body were separate , but we now know they are in a constant 24/7 conversation. This is called the Biopsychosocial Model in psychology.

How to use it. " Bottom up" processing. When your mind is racing, don't try to "think" your way out of it - use your body.

Techniques like Vagus Nerve stimulation . Through deep diaphragmatic breathing send a physical signal to the brain that it is safe to relax.

The connection when you exercise or eat well, you aren't just 'getting fit' you are providing the raw neurochemical materials (like Dopamine and Seratonin) that your mind needs to stay resilient.

The Spirit

In psychology "spirit" doesn't necessarily have to be religious, it's about Positive Psychology - the study of what makes life worth living, which mainly involves finding your " why".

How to use it.

Seek out Flow States. This is a psychological term for being so deeply immersed in an activity that you lose track of time and self - consciousness. Whether it's painting, gardening or helping a neighbour, these moments feed the "spirit" by aligning your actions with your core values.

The Practice Gratitude. It sounds cliche, but writing down three things you've been grateful for literally rewires your brain's "reticular activating system" to look for the good in the world rather than the threats.

Mind

Cognitive Reframing

Challenge one negative thought today
To notice negative thoughts, you must first be aware that you are having an unhelpful automatic thought - clues are using words like "always", "never" or "ruined"
Challenge and question technique

Ask " what is the evidence for this?", "what is the evidence against this?" and "what is a more likely explanation?"

Create an Alternative thought

Develop a thought that is more factual, balanced and compassionate.

Practice

This is a skill that must be practiced repeatedly until the balanced thoughts start to occur more naturally.

Body

Somatic Awareness

Somatic awareness is about warmly tuning in to your body's unique way of processing. Noticing things like the steady beat of your heart, the rhythm of your breath, or the quiet tension that forms in your shoulders.

Take 5 " Belly breaths" when you feel tense.

The technique.

sit or lie down in a comfortable position.

Hand placement.

Place one hand on your upper chest and the other on your abdomen, just below your rib cage.
Inhale slowly through your nose, aiming to make the hand on your abdomen rise, while the hand on your chest remains relatively still. Picture your lungs filling from "the bottom up"
Exhale - the Vagus nerve key

tighten your abdominal muscles and exhale slowly through your mouth. Focus on making this exhalation longer than your inhalation. e.g. try inhaling for a count of 4 and exhaling for a count of 6 or 8.

Spirit

Values Alignment

Spend at least 15 minutes on a hobby you truly love.

To cultivate a "flow state" you have to be completely immersed in what you are doing, often describes as "in the zone" where you feel energised and enjoyment in the process. Flow states occur when a person faces a challenge that is high but matches their skill level, requiring lots of concentration.

During this state, self consciousness vanishes, and the action and awareness merge, leading to a sense or effortless control and peak performance.

Note: the vagus nerve is a major component of the parasympathetic nervous system, responsible for controlling vital involuntary functions such as digestion, heart rate and immune response. By stimulating this " superhighway" between the brain and the body, Vagus Nerve Stimulation can modulate brain activity and influence these crucial processes.

By using psychology to bridge these gaps, you stop seeing yourself as a collection of parts and start to see yourself as a whole, living person.

Don't forget to use your journal to write about your progress and feelings, what you are grateful for ? or create an art journal page.

Journal

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