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How to Overcome the Fear of Rejection

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Most people face all different kinds of rejection in their lifetime. It’s a natural part of life. But it can lead to a very common fear. The mere thought of putting ourselves out there can seem daunting. ‘What will people think? What if they don’t like me?’ If these thoughts have crossed your mind more than you’d like, you may be suffering from a fear of rejection. 

If our efforts are not reciprocated or do not result in the intended outcome, this can cause us to avoid situations that may involve rejection altogether. Something that begins as a very normal worry can develop into anxiety or panic. This can prevent people from pursuing things they really want or even need to progress. If you are human, you are probably at least a little bit scared of rejection but it’s only an issue if you let your fear of rejection outweigh your desire to do something you love. 

What are you afraid of?  

It may be useful to think about why you have the worries you have about rejection. All fears start somewhere. Perhaps it might help to ask yourself where this fear came from. You may discover that your fear is smaller than you think. It could be related to a specific type of rejection, for example, fear of failure in your relationships. Understanding what you are afraid of and why is a crucial step in being able to overcome the fear of rejection. 

Thought challenging  

Our thoughts can play a big role in how we feel. Whenever you want to do something and get a negative thought or become overwhelmed with doubt or fear – try to challenge your thinking. It’s perfectly normal to experience negative thoughts from time to time. However, it can be really useful to stop and observe those thoughts.  

Challenge yourself like you would challenge a friend who was thinking this way. Getselfhelp.co.uk has a really helpful resource on thought challenging called ‘alternative or realistic thought‘. So, if you get a negative thought such as ‘I’m going to embarrass myself in the presentation and everyone will laugh at me’, you can challenge it with an objective thought. Ask yourself, is this fact or opinion? What is an alternative way of looking at this? What advice would I give a friend who was feeling like this? 

Be mindful   

Everyone lets their minds get the best of them from time to time. If you think about something long enough, it will likely feel as though it is true. This isn’t to say that your thoughts are not true but when you have negative thoughts, overthinking can make them seem bigger or worse than they actually are. Worrying about rejection can lead to overthinking. A good way to challenge our overthinking is through being mindful.  

According to Mind.org, mindfulness is a ‘technique you can learn which involves making a special effort to notice what’s happening in the present moment (in your mind, body and surroundings) – without judging anything’. It’s important to practice mindfulness as often as possible. Staying in the present moment prevents us from worrying about the future or past. You can find more information about mindfulness and how to stay mindful on our blog here.  

Just do it  

A useful way to overcome the fear of rejection is to be… rejected! It may seem strange because most people assume that facing their fears will reinforce what they already feel. However, one of the best ways to overcome the fear of rejection is to just simply put yourself out there. Whatever it is you want to do, just do it. Overcoming a fear usually means you need to face up to that thing, as many times as you need to, to get over it.  

A good way of getting used to rejection is to embrace the experience!

Each time you do public speaking or share your artwork with the world – you become increasingly desensitized to the fact that people will judge you. They may make negative judgements, but they could make positive judgements too. In fact, most people will probably forget soon after because when we are anxious about something we usually overestimate its importance, in our minds and everyone else’s.  

Play the rejection game  

This may seem strange, but, if you’ve tried the last tip, you may find it effective to play this game. A 30-day challenge where you try to get rejected as much as possible. If you are really brave, Jia Jang did an entire TEDTalk on his attempt at 100-days of rejection.  

You can use this time to really put yourself out there. Start off small – you can apply for a job that you believe you are under-qualified for, you can ask someone for a tiny favour that you think they may say no to. This might seem silly at first but the goal is to get used to hearing the word ‘no’.   

What can you learn?  

The last but certainly not least important trick to overcoming any fear is thinking about what you can learn from the situation. You’ve thought about all the steps you would take to overcome your fear and maybe you’ve even made an attempt. That is great but to gain confidence it’s important to reflect on the positive things you have learnt.  

Perhaps, it wasn’t as scary as you imagined. This can help you to realise that even though the idea of facing rejection or not receiving the intended outcome can seem daunting, it’s just a part of life that everyone faces. The more you put yourself out there, the more your confidence grows and the less afraid of rejection you become.  

In Conclusion  

Rejection is a part of life that cannot be avoided. However, if you take the time to apply these tips, you can start to see a significant improvement in your relationship with rejection! Try your best to think carefully about the cause of your fears, challenge your negative thoughts and take actionable steps towards making a positive change. Start off small and over time you will likely see a huge difference in the way you perceive rejection. 

If you are feeling crippled by your fear of rejection, Ceed is here to support your personal development. We are on a mission to help every individual reach their full potential.  

You can find a full list of our services here. 

How To Lift Your Mood When Stuck Inside

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The pandemic has tested all of us, both physically and emotionally, and it’s perfectly normal to feel overwhelmed and sad during these times. To help alleviate stress and negative thoughts, here is a list of suggestions to help lift your mood.

1. Take Time to Work Out

Any kind of physical exercise releases feel-good chemicals called endorphins, a good motivator to keep your body active and your mood upbeat. Any type of exercise is good, and depending what equipment you have access to, varying your physical activities daily is advised to keep your routine interesting.  

From learning to dance with widely available Youtube tutorials, to giving yoga a go, your possibilities are far more than you may think. Regarding the latter, yoga is a great way to relax the mind and body. Three sessions of yoga each week can boosts levels of a brain chemical – the amino acid BAGA – which helps promote a state of calm, say researchers at the Boston University School of Medicine. 

2. Develop A New Hobby 

Having a hobby is vital for everyone, no matter how big or how small. This could be anything from painting to learning to cook, as long as it’s an activity that you feel can satisfy your creative side. At the beginning of the pandemic, there was a boom in people taking up gardening. Not only is the activity relaxing, it also can provide you with fresh fruit and vegetables to keep your diet healthy. Doctors are now being encouraged to ‘prescribe’ gardening projects to help people boost their physical and mental health. 

3. Practicing Mindfulness

Mindfulness can mean different things to different people, and may be practised in a number of ways. But put simply, it means paying attention to the present moment without getting stuck in the past or worrying about the future. Utilising this way of thinking can help lower stress when dealing with situations outside of your control, and may help improve your mental health if you are suffering from high levels of anxiety or bouts of depression.  

Take a look at our article detailing how practicing mindfulness can help keep you stress free! 

4. Keep in Contact with Others 

It goes without saying that as social creatures, keeping in touch with our friends and family is extremely important, particularly if you’re feeling isolated. Connecting with other people is a proven mood-booster, partly because it stops you focusing inwardly on your problems. But rather than email or use social media, it’s preferable to chat with a friend or relative over the phone – or even better, face to face over video chat. Try to keep social media usage in moderation however, as it is commonly linked to lowering the mood of its users and may make you feel more lonely as a result. 

5. Make a List of What You’re Looking Forward to Doing  

It can be helpful to make a list of things you’ll look forward to doing after a return to normality. Whether that’s a long-awaited holiday to the beach or going to see the next big blockbuster movie with a group of friends, making a list can help reignite your excitement for what you’ll do after the pandemic has subsided and make the current situation feel much more manageable. 

To Conclude  

While this isn’t a comprehensive list of everything you can do to lift your mood if you’re stuck indoors or self-isolating, it is a good place to start as you consider how to keep yourself active, happy, and entertained. 

If you would like to know how Ceed can help you during this time, please feel free to reach out to us today.  

Veganism: Is It Better for Your Health and Habits?

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The term vegan or veganism isn’t unheard of. It’s becoming an exceedingly popular lifestyle choice. It’s predicted that by the end of 2021, following the current rate of conversion from a regular diet to a plant-based diet, the UK will go from 3% (1.5 million) vegans in 2020 to 6.9% (3.5 million) vegans in 2021. With the predicted rate of growth (132%), let’s take a look at why people might be adopting their diets and lifestyle to a vegan friendly one. 
 
There’s lots of factors that can explain the rapid growth for veganism: the vast amount of media attention from Netflix documentaries such as Seaspiricy, Cowspiricy and What the Health, it’s also becoming more and more popular on various social media platforms such as Tiktok and Instagram with educational information and tasty plant-based recipes to try! 

Theres many reasons someone might want to switch to a more vegan way of life such as their morals, personal habits, the environment and animals or even to benefit their own health. 

But how would having a vegan diet affect your health and your habits? Let’s find out: 

Your Health: Is it better for you? 

Veganism can often be seen as a healthy lifestyle choice that offers a lot of health benefits. It’s a popular reason as to why people seek a more plant-based lifestyle. 

Assuming that a vegan takes a healthy approach to their diet outlined by the NHS, It can decrease cholesterol, blood pressure, heart disease risk and help promote weight loss. 

According to the World Health Organisation, red and processed meats (beef, veal, pork) are known factors to cause cancer. By consuming a higher intake of plant-based foods and eliminating saturated fats from animal products, vegans are less susceptible to heart disease as cholesterol is lowered.  With less trans-fats and more fiber in their diets, vegans can also expect to combat obesity easier. 

The most common misconception of a plant-based diet is that, ‘vegans don’t get enough protein’ – this isn’t exactly true. Plant foods are extremely versatile with many protein sources such as tofu, beans, pulses, nuts and seeds that are readily available for vegans.  

Perhaps the largest negative to a plant-based diet is a lack of vitamins and nutrients such as calcium, iron, zinc and vitamins like B12 which can alter your energy levels. Most nutrients can easily be managed with mindful food intake or substitutes like plant milk. However, B12 is commonly found within animal products and is probably the biggest downfall to the vegan diet. Therefore,  It often needs to be supplemented as a tablet daily or an injection.  

A vegan diet can be most effective when treated right. Just like a normal diet, a vegan diet can be as healthy or as unhealthy as you make it. Being vegan doesn’t always guarantee a healthier outcome. Just like a regular diet, junk food still exists and so does processed foods, which don’t prioritise your health. 


 

Your habits: Time and Money 

Is it expensive? 

As meat eaters, when we do our weekly food shop, it can often be that the meat and cheese we buy is quite expensive. By going vegan it can be argued that you can save up to 40% less on food compared to the ‘normal’ omnivore diet. Which means you can put that money straight into savings or even treat yourself elsewhere!  
 
While you can save some pennies simply by not buying meat and dairy products, you may be interested in buying some meat-like or dairy substitutes such as Quorn, Violife, Beyond Meat, Linda McCartney and many more. Unfortunately, sometimes they can come with a bit of a price tag.  
 
Nerdwallet made a comparison chart between meat brands in the UK and its vegan alternative (plant-based brands) and found that if you are a meat eater that often buys the cheapest options, then you may feel your spending is steeper. However, they also found that most vegan brands are actually cheaper than some of the pricier meat offerings.  

Is it time consuming? 

As a society we’ve relied on meat and dairy being the main focus of our diet so it has been integrated into most of our everyday go-to meals and snacks – burgers, pizza, curry, fajitas, you name it.  
 
Becoming vegan at first will test your adaptability and will challenge you to think outside of the box for meal idea and/or recipes.  

Like we mentioned before, we can get a wide selection of animal product substitutes in the UK so by simply adding them as an alternative into a meal, shouldn’t be any more time consuming than your usual diet. 

However, often these meat and dairy substitute foods are processed and modified so if you’re wanting to be more of a health-conscious plant-based vegan then be sure to designate more time than usual for your imagination and meal prep.  

Getting the right nutrition is essential when turning to a vegan diet so food preparation is really important. Some tips to get around this would be to, bulk prep your meals for the week, buy a food processor and get some useful chopping tools to speed up the process. 

What’s The Verdict? 

It may be easier to define veganism further by splitting veganism and plant-based into separate categories. While, they sound the same and often are referred to as the same or similar, veganism focuses more so around ethical choices such as animal welfare and the environment. A plant-based diet can be assumed to primarily be focused on personal health. 

 This isn’t to say you can’t be a vegan for health reasons or that you can’t be plant-based and care for animal welfare and environment but it should be noted that your health, spending and time availability could very well depend on which definition fits your lifestyle better: veganism or plant-based. 

Going vegan and plant-based can be as healthy, expensive and time consuming as you make it. 

If you need help sticking to dieting habits, see what Ceed can do for you! Our service is designed to help you stick to your targets, form habits and focus on improving your daily life! 

How to Take Effective Notes

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When you’re taking notes, it can be tempting to jot down everything you hear, but this makes it harder for you to make sense of your notes later down the line. 

Ideally, note-taking involves summarising core concepts and theories in your own words, so you can understand and engage with these ideas with the topics you learn about. 

But taking notes the right way can be tricky. By refining your note-taking process, you’ll have clear and concise notes that save you valuable time, energy and confusion. 

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Effective note-taking can massively improve the retention of information!

How should you take notes – Digital vs. paper notes? 

First, you need to decide whether to take notes using a laptop or a notepad. 

Each medium has its benefits and setbacks. With a laptop, more information can be recorded at a quicker rate but the tendency to transcribe lectures verbatim can disrupt learning. 

Whereas with a notebook, you can process information and reframe it in your own words, however, it can be tough to read back if your handwriting isn’t neat. 

According to a study, students who took notes by hand scored about three times higher than average on tests with conceptual questions than laptop users. 

Whichever format you decide, as long as it helps with your learning, then you’re one step closer to taking better notes.

 

What method should you use to take notes? 

  1. Cornell Note-Taking System: Developed in the 1950s as part of a university preparation program (AVID), this method divides your notes into 4 sections: 
  • Top row for the date and title 
  • Middle section with two columns – one column for your main notes, another column for additional comments and questions 
  • Bottom row for a quick summary 

The benefit of using the Cornell method is that it forces students to summarise information systematically, rather than writing notes down verbatim. 

In addition, it encourages students to review their notes so that they can fill in the final summary, which can help when it comes to highlighting the main takeaways from a lesson. 

But these notes require a lot of upkeep – the page layout needs to be prepped in advance and a summary needs to be written for every set of notes. 

  1. The Outline Method: This method organises your notes into bullet points, with information being listed under relevant topics. 

By not having to write full sentences, bullet points allow students to identify key points as a way to break down large amounts of information. 

While these notes can be looked over easily, this method can be hard to implement if your notes are predominantly made up of diagrams and formulas rather than text. 

  1. The Box Method: This method divides your notes into different boxes. Each topic is assigned a particular box, and any information related to the topic is detailed in these boxes. 

Organising your notes with boxes can help separate each topic, which can be reviewed easily after a long time. 

On the other hand, if you can’t come up with overarching topics for your notes, then you’ll be left unsure about how to categorise each box, with little information in each. 

  1. The Mapping Method: This method works like a mind map, dividing your subtopics into branches from the main topic. This could be a good way to present important ideas and concepts visually. 

Mapping allows you to make more than one connection between subtopics, which is beneficial if your points tie together. Also, creating branches allows you to add more information to your notes later on. 

But it is easy to overcomplicate your mind map, and also doesn’t follow a chronological order that can help you digest this information. 

These are just a few methods you could use to write down effective notes. Take time to experiment and modify these methods, so that you create an ideal system that strengthens your learning experience. 

What are some note-taking strategies you can use before class, during class and after class? 

Before class, it is useful to look over reading material to familiarise yourself with topics that will be discussed. This can be achieved by: 

  • Completing reading assignments 
  • Looking at the course syllabus/lecture presentation for that particular week 
  • Reviewing notes from your previous class 

During class, listen carefully to what’s being taught and write down relevant information that supports ideas being discussed. Keep your notes brief and concise by: 

  • Focusing on the main points (which tend to be emphasised/repeated often) 
  • Paraphrasing what you hear using your own words 
  • Using abbreviations and symbols 
  • Marking areas you find confusing so you can follow-up later 

After class, it is important to look over your notes to make sure you clarify key terms and fill in any missing details for any complicated concepts. Organise your notes by: 

  • Giving notes a title and date 
  • Using highlighters and colours to emphasise certain ideas 
  • Storing notes in one place 

If you’re still struggling on a particular topic, feel free to email your lecturer or talk to other students, so that you can look back on your notes and grasp ideas that were discussed in class. 

How to remember your notes? 

When it comes to exam season, many students struggle to retain and recall the information they had noted down for their classes. Even when they look back on their notes, a lot of their understanding becomes lost over time. 

The Forgetting Curve, theorised by German psychologist Hermann Ebbinghaus in 1885, plots the relationship between memory and time remembered (in days). 

He found that memory retention, which is at 100% when the information is initially learnt, drops rapidly to 40% after the first few days. This is because the rate of memory loss is rapid within the first few days of learning, but slows down after that. 

So to retain information, repetition is key. Ideally, you would want to repeat information you have learnt within the first 24hrs to disrupt the rate of memory loss. 

From then on, checking your notes in growing intervals can help you remember what you’ve learnt – this is why it is crucial to review your notes before and after class. 

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Going back to look at your notes can really help your revision process.

Making effective notes is not something many students are taught about. But good note-taking can make a significant difference in the way you acquire and retain knowledge. 

By understanding the processes that go behind taking notes, you will be able to recall information that will help you ace any upcoming exams! 

Ceed is committed to helping students during their studies. If you would like more guidance when it comes to your learning, visit our website for more information! 

Imposter Syndrome: What It Is & How to Overcome It

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Are you having feelings of self-doubt and unworthiness? Maybe you feel as if you’re not qualified to do your job properly or maybe you don’t feel smart enough to achieve those top grades.  

You might be experiencing Imposter Syndrome! 

The good news? You’re not alone! 

What is “Imposter Syndrome”?  

Imposter Syndrome can be loosely defined as feelings of being inadequate, doubting your worth and feeling like a fraud. Whether that be at school or college, work or in everyday life, it is not an uncommon feeling. It’s considered to be a phenomenon (an experience) people often feel rather than a listed mental disorder.  

This pattern of self-doubt can affect anxiety and self-esteem and it can have a negative impact on self-worth and validation.  

6 common signs of Imposter syndrome: 

Imposter syndrome can be complex and recognising what it might feel like can be difficult. Here are some common signs of imposter syndrome that you might be experiencing: 

  • You’re a perfectionist. 
    When you’re committed to something, you give it your full attention to try to make it the best of the best. You might spend hours rewriting an essay or critiquing your work until you can’t stand it any longer. The truth is, perfectionism can just be a long and slow process of trying to prove your worth. 
     
  •  “Optimistic or Pessimistic?”, you’re most likely to answer: “Realistic”.  
    You often like to focus on what you haven’t achieved rather than celebrating your successes. You might often feel that you’re not being negative, you’re just being “realistic”. Like that time when you passed your test by luck, for example. 
     
    You regularly tell yourself that your successes happen by chance and some outside factor helped you out.  
     
    Spoiler: it was all you. Congratulations! 
     
  • You don’t take credit well. 
    Well done! You’ve excelled in your work!  
     
    “Oh no, eek, um, thanks, oh, really, it wasn’t because of me”. 
    [Nervous laughter]  
     
    Sounds like you? We know what that feels like!  
     
    You don’t like to take any credit or like to give yourself a pat on the back because you focus on what’s to come and all of the other things yet to achieve. It could be time to slow down and start living in the moment by soaking up some praise.  
     
  • You bad-mouth yourself. 
    It’s ok to be disappointed or upset with yourself but ultimately, you shouldn’t be harsh on yourself all the time.  You should be your own best friend. Hold yourself in high regard as if you are the best. There isn’t an award for the worst friend. That would be rubbish. 
     
  • You fear both success and failure.  
    Taking on something new and succeeding might scare you and make you want to take two steps away from added pressure. Equally, the idea of failure is crippling to you. You feel that your world is ending if you don’t ace your studies or get good feedback from a colleague on a project.  
     
  • You’re feeling pretty lost. 
    That overwhelming feeling that everyone around you seems to know exactly what they’re supposed to be doing, but you feel lost in the commotion. You’re likely worried that people will discover you as a fraud and that you’re not up to scratch with everyone else.  

How do you overcome Imposter Syndrome? 

First things first, as Valerie Young expressed in her Ted Talk: ‘If you want to stop feeling like an imposter, then you must stop thinking like an imposter’. 

Step 1: Stop shrugging it off.  


 
You know (or should know by now!) that these feelings have a name: Imposter Syndrome and there is absolutely nothing taboo about it. So many of us are feeling this way, but not many of us are talking about it. Let’s start the conversation between family, friends and colleagues. You’d probably be surprised how many of us have experienced imposter-like feelings.  

Step 2: Tame your inner chimp. 


 
In the infamous mind-managing book, The Chimps Paradox, Steve Peters, the author of the book, explains that we all have an inner traitor that has a tendency to impulsively critique us.  
 
In the book, this saboteur is a chimp. The chimp can be full of self-doubt, low self-esteem and negativity. It often gets into the nooks and crannies of our mind, repeatedly telling us that we’re not capable enough.  
 
BBC Radio 4 lays out the eight steps, Steve, mentions in The Chimps Paradox on how to nurture the chimp and deal with that feeling of pessimism with the right tools.  

Step 3: Confidence and Positive Affirmations. 

Is confidence something that only a handful of people are just born with?  
 
Nope! You have the power to be confident in any situation. You might not be feeling super confident right now but Forbes shared three top tips on confidence techniques: “Become an actor, expand your body and dress for success”.  
 
When you start feeling low and in your head about yourself, stop. Grab a note pad and pen (not your notes app on your phone!) and start listing three things you are good at or have achieved recently.  
 
You might be good at making someone smile, making aesthetically pleasing study notes, initiating team work or maybe you recently gave a presentation on a project you were working on.  
 
Noting these positive achievements down are an affirmation to yourself to remember that you are amazing and capable of some pretty great things!   
 
Writing down notes using the good ‘old-fashioned’ pen and paper as opposed to typing on a keyboard has proven results of a higher level of effectiveness when remembering the information written – A psychological study by Mueller and Oppenheimer (2014).  

Step 4: Stop the comparison.  

“Comparison is the thief joy”

Theodore Roosevelt

I mean, he’s not wrong, is he? 
 
Remember, you are your own person with strengths and weaknesses just like everyone else. We are all so original and harbor our abilities in various areas of life (school, life, work).  

You are where you are today because someone has recognised you for your unique attributes and talents, even if you cannot see them clearly enough for yourself yet.  

There we have it, we now know what imposter syndrome is, common signs and steps you can take to overcome it. 

Want to beat that imposter feeling? Speak to a life coach at Ceed, who will assist you on your journey to overcoming imposter syndrome.  

Emotional Eating: How to Take Control of your Eating Habits

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There is more to food than satisfying your hunger. Not only does it provide a break from your busy day, but can also be an opportunity to share meals with your friends and family, bringing feelings of joy and delight. 

Even when you’re isolated and emotionally at your weakest point, food can become a source of comfort that mitigates negative feelings. 

But solely relying on food to reduce stress, without a second’s thought, can take a toll on your physical and mental health. 

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Losing control of your eating habits can be dangerous for your physical and mental well-being

What is emotional eating? 

According to Healthline, emotional eating is consuming food regularly to soothe and suppress negative feelings. 

Emotional eating can be caused by factors such as work pressure, financial worries, health problems and relationship issues, to name a few. These problems can bring out stress and fatigue, taking over your day-to-day living. 

A survey by Second Nature found that 25% of respondents felt out of control with their eating habits since the Covid-19 pandemic. 

But how can you tell if you are eating to relieve emotional hunger as opposed to physical hunger? 

Emotional hunger comes on suddenly. You crave certain foods and eat a lot of them because you feel unsatisfied with your fullness. This can bring feelings of guilt and shame. 

Physical hunger comes on gradually. You are open to eating any food, and once you stop eating, you feel full and satisfied. 

There is nothing wrong with eating food occasionally to cope with upsetting feelings, as food can help regulate our emotional states. 

But emotional eating becomes a problem when food becomes the only primary coping mechanism to deal with negative emotions. 

To understand what’s going on, let’s take a closer look at the emotional eating cycle: 

  1. When something upsetting happens to you, this causes emotional stress, increasing your cortisol levels. Not only does this hormone regulate your emotions, but it also alters your appetite. 
  1. Food cravings emerge as your body needs more energy to function under stress. This overwhelming urge to eat shifts your focus to comfort foods that are high in fat and sugar. 
  1. As negative emotions lead to feelings of emptiness, food helps fill that emotional void. But filling up your stomach with food creates a false sense of fullness, so in response, you eat more than you know you should. 
  1. Overeating to cope with negative emotions leaves you more upset than before, continuing the emotional eating cycle. Over time, you feel guilty and powerless over food, making it harder to break away from this cycle. 

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Emotional eating becomes mindless eating when you don’t think about what you’re doing, which allows your unconscious habits to take over. 

But now you’re aware of the emotional eating cycle, you can take steps to build a healthy relationship with the food you eat! 

How to take control of your emotional eating: 

Step 1: Identify your emotional eating triggers 

Pinpoint your emotional eating triggers by keeping a food diary. Aim to record everything related to your eating habits, such as: 

  • When you eat 
  • What you eat 
  • How much you eat 
  • How hungry you are 
  • Emotions you’re feeling 

Even though this process can be tedious to follow, being aware of how you’re feeling will help you notice patterns that tie your mood to the food you eat. 

Step 2: Take action against your cravings 

Once you have a good idea of what your emotional eating triggers are, it’s time to tackle your cravings. 

There are several ways you could try to avoid your craving: 

  • Preoccupy your mind with other activities 
  • Make it harder to access comfort foods when you’re upset 
  • Do some quick exercise and drink some water 

If you need to satisfy your craving, consume a small proportion of food or have a healthy snack on hand. This can help you slowly transition away from your emotional eating habits. 

Step 3: Reflect on your progress  

Think about what worked for you and what obstacles got in the way. Forgive yourself when you engage in emotional eating and start afresh the next day. 

Learning from your setbacks can help drive substantial change to your eating habits. In moments where your health improves, both mentally and physically, celebrate to keep up your motivation. 

Step 4: Find other ways to cope with your emotions 

Manage your stress in ways that you are comfortable with, such as going on a walk or meditation. A systematic review identified that mindfulness meditation can be an effective intervention for binge eating and emotional eating. 

If boredom is the underlying cause of your emotional eating, try engaging with activities like reading a book, listening to music or watching a film. 

When you’re feeling sad or anxious, it is good to seek support to avoid isolation. This can be speaking to a family member or friend to improve your mood or even seeking a life coach who can help identify emotions at the root of your emotional hunger. 

Visiting a support group can also be a great opportunity to meet people in a similar situation as yours. By sharing lived experiences, this information could be valuable to help reduce your emotional eating. 

If your eating patterns are still out of control after trying various self-help measures, seek help from a qualified healthcare professional. 

Step 5: Change lifestyle habits to facilitate stress management 

One of the most important lifestyle habits that can reduce emotional eating is maintaining a healthy diet, as eating well throughout the day can help identify triggers that you hadn’t noticed before. 

While strict rules on eating are easy to put in place, they are much harder to follow. What tends to happen is that you crave these foods even more than before. 

So to combat feelings of shame and guilt when rules are broken, give yourself leeway by acknowledging that it takes time to change your eating habits. 

Here are a few other lifestyle habits that can provide relief from stress: 

  • Exercising regularly 
  • Sleeping well 
  • Relaxing through meditation 
  • Connecting with others 
  • Engaging in hobbies 

While food can help with your emotions initially, addressing feelings behind your emotional hunger can help you deal with stress in a healthy manner. 

Even though it will take time to ease your emotional eating habits, approaching this process with kindness and acceptance will help you maintain a healthy relationship with food in the long term. 

Ready to improve your health? A life coach at Ceed can provide support and encouragement at every step of the way! Take a look at how we can help here. 

The Positive and Negative Effects of Social Media on Body Image

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What we see on social media is constantly shaping our understanding of beauty. We are, for better or worse, constantly consuming images of other people’s bodies posted online. As a result, social media and body image – the way we perceive our own physical appearance – have become inextricably linked.  

This behaviour stems from the concept of a user “voting” with a like on an image of other people, representing the link between social media and body image. Because of this, social media influences how we look at ourselves both positively and negatively. It’s important that we understand how technology changes the way we perceive our own bodies in order to limit its impact on our mental health. 

Positive Effects of Social Media on Body Image 

Whilst social media has been frequently blamed for its negative effects on the way we view ourselves, social media can also positively impact body image in a number of ways.  

Health and wellness, fitness, and plant-based food accounts can all be inspirational models for some users looking to lose weight for health-based reasons. Through these frameworks, social media users can maintain a healthy and positive outlook on their body image. 

Recently, the organization Eating Disorder Hope detailed how social media can potentially benefit the way women feel about their body image. They attribute the landscape of body positivity on the internet to creating a more understanding and inclusive space for all body types.  

Due to social media’s usage by millions of people, it gives a more accurate depiction of diverse body shapes and sizes, helping to break out of the ideology that beauty is only relegated to the model-thin and traditionally beautiful.  

As a result, Eating Disorder Hope suggest that ‘body image advocacy on social media can make a huge impact on individuals actively struggling with eating disorders’. Furthermore, social media can help some users navigate the heavily stigmatised topic of body image with different support groups available across different platforms to reach out to. 

Similarly, Sarah Gervais, Ph.D. of Psychology Today illustrated that Instagram has the ability to enable users to be more body positive, as the platform has made eating disorder-specific keywords or hashtags unsearchable. When these search terms are excluded, people can focus on healthier representations of beauty on social media rather than those that are harmful. 

Negative Effects of Social Media on Body Image 

Although it can have a positive effect on the mental health of some of its users, early research for the most part indicates that social media negatively affects people’s long-term perception of their body image. 

Project Know, a non-profit organization designed to help people with addictive behaviours, explored how social media can encourage eating disorders and may trigger or worsen ‘certain genetic or psychological predispositions’. Due to its relative new-ness, social media hasn’t been definitively proven to cause psychological disorders, but it can intensify pre-existing mental health conditions due to its inherent reliance on comparing you and your perception of self to that of others. 

Furthermore, an article published in Body Image explains that young women often compare their outward appearance negatively with other women on Facebook. The study surveyed 227 female college students and found that ‘young women who spend more time on Facebook may feel more concerned about their body because they compare their appearance to others (especially to peers)’. This means there are profound psychological consequences for women’s body image when they compare their physical appearances to others. 

An article in Time, entitled ‘How Social Media is a Toxic Mirror’ outlines how this unfavourable self-image can lead to other issues because of excessive editing software. ‘Thanks to an array of free applications, SELFIE-HOLICS now have the power to alter their bodies in pictures in a way that’s practically on par with makeup and other beauty products’. The article goes on to say that painstakingly editing photos can lead to a false sense of control where users feel as if they can alter their bodies to get more positive attention.  

This disparity between perception and reality increases the distance between what users feel about themselves in real life, and what they think about their online persona. Users need to be aware of the negative effects of social media degrading the way they few their own bodies. The consequences can be devastating on the mental health of users, which makes it absolutely necessary that the psychology of social media receives more attention in the future. 

To Conclude: Monitoring Your Body Image

Taking these pros and cons into consideration, what can you do to prevent or treat a potentially negative body image caused by social media?  

Due to social media’s relative infancy, scholars and psychologists haven’t pinpointed the best practices for screening and treating mental health problems associated with social media. Still, some researchers have offered tips on how to maintain a positive body image in the world of social media. 

Here are some tips for how social media users can maintain a positive outlook on their body image, including: 

  • Unfollow or unfriend accounts that try to sell you products with their bodies. 
  • Keep up with accounts that promote healthy living with factual information. 
  • Tap into the way body positive influencers treat body image. 
  • Avoid speaking negatively about your body, especially in real-life. 
  • Disconnect from social media to be active. 

Social media users should remember to treat their self-esteem seriously. The organization Better Help, which works to provide affordable counselling services, says ‘a negative body image and low self-esteem can lead to other mental health issues such as anxiety and depression’. They recommended that, for the best long-term results, social media users struggling with body image seek help from mental health professionals.  

Other researchers are looking to the future for preventative practices. An article appearing on the National Eating Disorders Collaboration’s website recommended we ‘educate young people on appropriate social media use and to increase awareness that social media may not always reflect reality’. One of the best ways to approach this issue is to learn more. Social media will only continue to present unexpected mental health challenges, particularly on the way we perceive our own body image.  

If you would like to learn how Ceed may be able to help you with any of the issues raised in this article, please feel free to contact us here. 

The Positive Side Of Peer Pressure

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Peer pressure seems to have a bad rep. And unjustly so. 

The definition given by the APA Dictionary of Psychology: the influence exerted by a peer group on its individual members to fit in with or conform to the group’s norms and expectations. 

We seem to derive an understanding of the term based on stories we hear of teenagers being peer pressured to try a cigarette, or skip class, or try alcohol for the first time. 

Sure, peer pressure can at times persuade you towards negative influences, particularly when you are young – however, these influences are too often exaggerated. 

The positive influences of peer pressure are actually a lot more prominent than realised and tend to be left unacknowledged. 

What about the positive influence of your teacher encouraging you to study hard and achieve good grades? 

Or the workout buddy that scolds you for not turning up to the gym as you promised? 

Despite being subtle, peer pressure motivates us every day to do things that are beneficial to us. 

Peer Pressure’s Influence On Teens 

The teenage years can certainly be tough – you’re figuring out who you are and what you want in life, amongst the pressures of school work and raging hormones.  

Peer pressure is particularly prevalent amongst teenagers, since this is the age group that tends to most be influenced by others. This is due to the desire to be accepted or valued by your peers, or to simply just ‘fit in’ at school.  

According to a publication on peer pressure by Parent Further, 90% of those surveyed said that they had been influenced by peer pressure. 

Whilst the negative connotations of the term seem to surround this age group, peer pressure can be used to its advantage, especially where it has the most influence.  

Reasons Why Peer Pressure Isn’t All Bad

If surrounded by constructive influences, peer pressure can lead to these positive outcomes: 

  • Inspires Positive Choices – When you are surrounded by influences that make positive choices, such as a friend who partakes in volunteering, or another who is dedicated to working hard at school, this in turn promotes positive expectations within yourself to replicate your peers.  
  • Higher self-esteem – A student being told by their teachers that they are capable of achieving A grades will start to believe their capability, and will feel more motivated in studying towards this goal. A gym-goer being assigned a workout partner will feel motivated to keep up, remain competitive and stay motivated towards their workout goals. Positive reinforcement from a group or peer setting has demonstrated to be most effective in supporting and motivating your beliefs, leading to higher self-esteem and more of a can-do attitude.  
  • Picking Up Healthy Habits – Friends who make healthy choices for themselves encourages you to do the same, making you healthier and happier! 
  • Moral Support – Positive peer pressure keeps you accountable through support and encouragement, making you more likely to achieve your goals. 

Let Ceed act as your peer to promote positive influence in your life, so that you stay on track and achieve your goals! 

How to Manage Anxiety and Isolation During Lockdown

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Since the World Health Organization declared the COVID-19 outbreak a global pandemic, many of us, even those who have not been infected by the virus, have had to quarantine in our homes.  

The stress of working from home, cancelled travel plans, indefinite isolation, and information overload could be a recipe for unchecked anxiety and deteriorating mental health.  

Here are a few pointers that could help you prevent spiralling negative thoughts during the pandemic. 

1. Maintain a positive mindset

As dismal as the world may feel right now, think of the mandated work-from-home policy as an opportunity to refocus your attention from the external to the internal. Limit your scope to focusing on yourself rather than elements out of your control. Doing one productive thing per day can lead to a more positive attitude.

Set your sights on long-avoided tasks, reorganize, or create something you’ve always wanted to. Developing new hobbies are vital to giving you a sense of purpose, and approaching this time with a mindset of feeling trapped or stuck will only cause more stress. 

Take this time to slow down and focus on yourself. 

2. Stay close to your normal routine 

Try and maintain some semblance of structure from the pre-quarantine days. For those individuals with children, sticking to a routine might be easier; however as you work from home, it could be tempting to fall into a more lethargic lifestyle, which could lead to negative thinking.

Wake up and go to bed around the same time, eat meals, shower, adapt your exercise regimen, and get out of bed at a reasonable time each day. Enabling yourself to keep to your normal routine keeps you active and less likely to focus on negative emotions, and it will be easier to readjust to the outside world when it’s time to get back to work. 

3. Avoid obsessing over endless Coronavirus coverage 

Freeing up your day from work or social obligations gives you plenty of time to obsess, and if you have a tendency to consult Google for every itch and sneeze, you may be over-researching the pandemic as well. 

If this sounds familiar, be sure to choose only certain credible websites (who.int or cdc.gov is a good start) for a limited amount of time each day to avoid the dreaded “doom scrolling” habit. 

4. A chaotic home can lead to a chaotic mind 

With all the uncertainty happening outside your home, keep the inside organized, predictable and clean. Setting up mental zones for daily activities can be helpful to organize your day. For example, try not to eat in bed or work on the sofa – just as before, eat at the kitchen table and work at your desk. 

Becoming less regimented in setting boundaries for yourself muddles your routine and can make the day feel long. Additionally, a cluttered home can cause you to become uneasy and claustrophobic in your environment- so keep it tidy for a more positive mental state. 

5. Use telehealth as an option to talk to a professional if your anxiety becomes unmanageable 

Many licensed psychologists are offering telehealth options over HIPAA-compliant video chat platforms. If you become too caught up in your head and things become to feel unmanageable, remember to reach out for help if your anxiety is reaching proportions beyond your control. 

Letting go of illusions of control and finding peace in the fact that you are doing your part to “flatten the curve” will certainly build mental strength to combat the stressful situation the whole globe is experiencing. 

In conclusion 

By following these five tips, you should begin to find that your mental health improves regarding the stress of these strange but temporary times. By investing your time in developing and learning new hobbies, staying close to your original routine, avoiding obsessing over bad news, keeping your living area clean and tidy, and always knowing that you can reach out to a professional should your mental wellbeing deteriorate to an unmanageable level, you’ll find life is more amenable in response.  

If you would like to learn more about how Ceed can help you improve your mental wellbeing, feel free to contact us today! 

How to Maintain a Healthy Diet

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Starting a healthy diet can be tough. The abundance of choice when it comes to what we eat and drink can be overwhelming when you’re trying to find the healthiest option at an affordable price. 

Maintaining a healthy diet can be even more of a challenge. Not only do you need to consider the food and drink you consume daily, but you need to exercise regularly to keep fit and in shape. 

But you can overcome these obstacles! By understanding what makes up a healthy diet and how to maintain it, you can transform your current diet into a balanced diet that thrives in the long term. 

What is a healthy diet? 

One reason we eat is to provide energy for our body. A healthy diet balances the energy we consume with the energy we use. 

The amount of energy you consume will have an impact on your weight: 

  • If you consume more energy than you use, the unused energy will be stored as fat = this will cause weight gain 
  • If you consume less energy than you use, all your energy is used up = this will cause weight loss 

The amount of energy in a particular food or drink is measured in calories (kcal). Therefore, eating the right amount of calories to balance your active lifestyle will help maintain a healthy weight, which is important to your overall health. 

What kinds of food should you be eating? 

The body also requires a wide range of nutrients from a variety of food to remain healthy. 

To build a balanced diet, The Eatwell Guide by Public Health England recommends eating food from these five main food groups: 

  • Starchy carbohydrates – e.g. potatoes, bread, rice and pasta 
  • Fruit and vegetables – e.g. carrots, avocados, tomatoes 
  • Proteins – e.g. beans, pulses, fish, eggs and meat 
  • Dairy products or alternatives – e.g. milk/soya milk, cheese, yoghurt 
  • Oil and spreads – e.g. vegetable oil 

You don’t need to fulfil all five food groups in every single meal. Instead, you can space the food groups out over a day or even a week. 

The healthy eating model that appears in the Eatwell Guide is a practical way to make healthy choices about your diet. 

How often (and in what proportions) should you be eating? 

Moderation is essential to a healthy diet; you should only consume as many calories as your body requires. 

On average, men need 2500kcal a day while women need 2000kcal a day to sustain a healthy body weight, but this varies with each individual. Other factors that can impact your daily caloric intake are age, body size and how active your lifestyle is. 

Most of our food should be part of the two biggest food groups: starchy carbohydrates and fruit and vegetables. 

The 5 A Day campaign, outlined in a report by the World Health Organisation (WHO), recommends eating at least 5 portions of different fruit and veg a day so your body receives a range of nutrients. In 2017/18, only 54.8% of adults (aged 16 and over) had 5 or more portions of fruit and veg a day. 

The smaller food groups, like proteins and dairy products or alternatives, should be consumed in moderate amounts. 

Oils and spreads, preferably unsaturated, should only be eaten in small amounts as it is high in calories. 

While foods that are high in saturated fat, salt and added sugars are not required for a balanced diet, eating them in small amounts occasionally will help if you are craving your comfort foods. 

Healthy eating focuses on retaining a balanced diet that works for you. If something isn’t working, don’t be afraid to alter your diet so you are happy with the food you’re eating. 

Here are a few ways to help you maintain a healthy diet: 

Think about the food you eat: 

  • Plan and prepare your meals: By cooking your meals, you will be aware of what goes into your food, which will help figure out whether you’re eating food from all five food groups. 
  • Replace unhealthy food with healthy alternatives: Slowly substituting the food you currently eat with healthier options will make a significant difference to your diet. 

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Take into account when you eat: 

  • Remember to have a well-balanced breakfast: A healthy breakfast replenishes energy and nutrients in your body. By regulating your blood glucose levels, breakfast helps control your appetite for the rest of the day. 
  • Eat healthy snacks between meals: Having a healthy snack, like mixed nuts or dark chocolate, when you’re hungry can help keep your appetite in check until your next meal. 
  • Avoid eating dinner right before you sleep: The timing of your last meal has an impact on how many calories you consume. According to a study, higher caloric intake was associated with eating a later last meal and eating closer to sleep. 

Consider your overall dieting approach: 

  • Set modest and achievable goals around your healthy diet: Manage realistic expectations of what your diet will entail so you remain motivated and become less discouraged to quit. 

When it comes to maintaining a healthy diet, a few small changes are easier than one big change. Take your time with this process, and don’t be hard on yourself when you occasionally break your diet. 

The most effective diet is one you can stick to in the long run. As a healthy diet is unique to each individual, spending time finding a sustainable way that works for you and that you enjoy, will make it easier to keep up your diet in the future. 

Ready to start working towards a healthy diet? Speak to a life coach at Ceed, who will assist you in your health and fitness goals. 

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