Boost your Psychological Capital

What is psychological capital?  Psychological capital is made up of four unique characteristics - hope, optimism, resilience and self efficacy.  Studies should that people who score high in measures of Psychological Capital have better psychological wellbeing, as well as increased on the job performance (Avery, Reichard, Luthans and Mhatre, 2011).

So how can you increase your psychological capital to capitalise (excuse the pun!) your wellbeing?

Here are a few strategies you can try:

• Set yourself small and challenging goals to increase your sense of self efficacy.  Try breaking down tasks into smaller components to make them less daunting.
• Master a task!!  Task mastery increases self efficacy.  How can you do this?  Try observing someone such as a mentor or colleague and modelling the task based on their example.  Online tutorials such as You-Tube clips can be a great way to master a new skill if you don't have a real life example.  
• Reflect on times you've overcome setbacks in the past to increase your resilience!  How did you do it?
• Ask others to discuss how they might overcome a setback if they were in a similar position to increase your repertoire of strategies.
• Think about how you can view a current challenging or difficult situation through a different perspective.  Are you working long hours at the moment?  What are some benefits of the situation?  Are you taking on more of a leadership role and expanding your skills?  

Would you put any of these strategies to the test?  

References

Avey, J.B., Reichard, R.J., Luthans, F. & Mhatre, K.H.  (2011).  Meta-analysis

of the impact of positive psychological capital on employee attitudes, behaviors, and performance, Human Resource Development Quarterly, 22(2), 127-152

Change your health behaviour by reflecting on your values

Changing behaviour is not easy.  Often we fall into bad habits such as skipping exercise and eating unhealthy food.
For people at high risk of neglecting their health, often hearing messages about healthy eating and exercise falls on deaf ears, and instead can lead to a fear or avoidance response.  It's all too easy to think "I'll start tomorrow," no matter how often we hear about the benefits of healthy behaviours.

A new study by Falk et al. (2015) showed that focusing on values that are personally important to an individual can help people to then act on health advice which they previously perceived as threatening.

Participants were given typical advice about health behaviour like they would receive from a doctor, and underwent neurological scans.  Prior to receiving advice, half of the participants were lead through a self affirmation exercise where they reflected on what's important to them, such as work or family.  Those who did the self affirmations showed more behaviour change, in a follow up one month after the initial study.

The authors of the study state:

"Neural responses associated with self-related processing and value in response to an otherwise threatening health communication intervention can be changed using self affiramaton....

These findings suggest that affirmation of core values may exert its effects by allowing at-risk individuals to see the self-reference and value in otherwise-threatening messages."

So what does this mean for you?  Are you sitting on the fence of change?  Before you seek out information, why don't you think about your values around the change.  For example - you know exercise is a good thing, but just can't be bothered....why not think about what matters to you first.  Do you value looking after your family?  Think about how change may make you a better parent/sister/etc.  Would better health impact your value of looking after your family?

Think about your values - they might just help you to acheive some serious goals!!

Makeup makes women appear more competent!

Slept in and thinking of skipping your morning makeup routine?

Think again!!  

A study by Etcoff et all (2011), participants were asked to rate female faces with and without makeup.  The makeup was varied in application from "minimal", "moderate" and "dramatic." 

Participants were required to rate the female faces in terms of attractiveness, trustworthiness, likeability and competence.  

Participants rated the "made up" female faces as more competent than bare faces as well as more attractive.  Ectoff (2011) discuses the implications of the study - “For the first time, we have found that applying makeup has an effect beyond increasing attractiveness—it impacts first impressions and overall judgments of perceived likeability, trustworthiness and competence.”

Makeup that provided contrast to the skin, in the lips and eyes, created a perception of increased competence.

An interesting finding was that whilst the "dramatic" makeup group were rated as competent and attractive, they were rated as less trustworthy.  With this in mind, moderate, professional makeup in the workplace, creating contrast between your skin and lips/eyes is likely to be best.

Here are some of my favourite pics for a low key and polished glow!!

From left to right:
Benefit Posie Tint
Benefit Instant Brow Pencil
Clinique Fresh Bloom Allover Colour
Clinique Even Better Foundation
Clinique High Impact Curling Mascara

Beat the green-eyed monster

Do you find yourself constantly comparing yourself to others?  It's human nature to look at ourselves in relation to others, but often this can drive us crazy with endless wants and desires to be better than our neighbours.  For some of us, this can result in bad habits such as excessive spending and a focus on all things superficial.

Often we have underlying reasons for jealousy - what triggers your feelings of jealousy?  What are the thoughts running through your mind when you feel this emotion?  Are you feeling unsatisfied with an aspect of your life?

"If only I had more Chihuahuas...."

Here are some constructive strategies you can utilise to suppress your inner green-eyed monster.

1)  Consider what you're thankful for.  Next time you feel the urge to splurge on a new pair of heels, think about what it is that you do have. Reflect on your achievements, successes, positive relationships....think about what matters in life, and be thankful for it!!

2)  Focus on achieving goals and personal growth....  think about who you really want to be in this lifetime - focus on nurturing your talents, developing your skills and hitting goal posts... when you're engaged in an activity that helps you develop personally, you'll probably find you're less caught up in emotions like jealousy and more focused on bettering yourself.

3)  Identify your values - do you value financial security?  Or do you value looking fantastic to show up your best friend?  Consider your values and set goals in line with them.... looking at your savings grow will be far more fulfilling in the long run, compared to buying a new top which you will probably wear once or twice, then still feel like you need another new top.

4)  Do something positive or give back to others - prosocial acts are good for mental health!!  Participate in a fundraising activity, donate your unworn clothes to others or help a stressed out friend tidy up her apartment.  You will feel better for it.

Start the day on a positive note

Sick of waking up to another day of drudgery?  Work, cook, clean, gym, sleep, repeat...again!

A friend of mine suggested this simple strategy to put a positive start on the day - when you're getting ready in the morning, look in mirror and reflect on three things you're grateful for.  

What are you grateful for?  Have you tried this simple trick?  

Today I'm grateful for... my wonderful husband, Summer weather and the second cappuccino I'm about to drink....

Photo by Raelene Baget - RnR Productions

Valentines Day Blues?

Some of us despise valentines day, some of us love it... whether you're sitting at home watching Bridget Jones and eating a whole tub of Ben and Jerry's or you're out on a romantic date, why not change your perspective this valentines day and pay it forward with a gift to a friend or family member.  

If you happened to read my post on learning to spend more wisely, you'll recall that spending money on others can increase your satisfaction, more so than purchasing items for yourself!!

Why not make someone else's day on Valentines Day?  

This valentines day, we had a "secret valentine" at work - we drew names from a hat to exchange gifts amongst staff members (much like secret santa or Kris Kringle).  

I decided to make these Donna Hay Vanilla Snap Cookies, with a love theme!!!  These cookies taste fantastic and are really easy to make!  They're perfect for cutting into all sorts of fun shapes.

 I packed them up into a cute jar with some ribbon to turn them into a cost effective gift, made with love!

I hope my secret valentine enjoys their surprise!

Gifts don't have to be expensive to make someone's day....as a bonus, there's leftover cookies at home too!! 

Reading literary fiction helps increase social skills

Looking to increase your social skills?  Put down that copy of Twilight/50 Shades of Grey/whatever random Dan Brown novel immediately, and pick up some Salinger, Joyce, Austin or Carver!!  It may help you to better understand and identify the emotions of others and improve your interpersonal relationships!

A study by Kidd and Castano (2013) measured the effects of reading literary fiction on increasing social skills, or "theory of mind skills."Theory of Mind skills include the ability to identify and understand the emotional states of others.  Such skills help us to build interpersonal relationships.  

Shift Dress - Stellino Designs

Lipstick - Mac, Snob

Glasses - Burberry

The authors state "The capacity to identify and understand others’ subjective states is one of the most stunning products of human evolution. It allows successful navigation of complex social relationships and helps to support the empathic responses that maintain them. Deficits in this set of abilities, commonly referred to as Theory of Mind (ToM), are associated with psychopathologies marked by interpersonal difficulties. Even when the ability is intact, disengagement of ToM has been linked to the breakdown of positive interpersonal and intergroup relationships"

The authors conducted five experiments which compared reading a few pages of literary fiction, against non-fiction or popular fiction.  The results showed that the readers of literary fiction passages vs the other groups, displayed  the immediate ability to discern people's emotions from pictures of their faces.  

More reason than ever to burn your Twilight novels!!  

What are some of your favourite literary fiction novels?

Here are a few of mine!!

Pop Therapy - January Recap!!

Thanks for tuning in for the first two months of Pop Therapy!!  I hope you've enjoyed reading my blog so far!!  Stay tuned for another massive month in February.

Just to recap...here are a few of my fav posts from January.

1.  Baking Therapy
2.  The Psychological Benefits of Playing Music
3.  Living in Green Spaces Improves Mental Health
4.  Baking Therapy Part 2 - Impromptu Tea Party

Workplace Bullying - Self Care Strategies

Are you currently being subjected to workplace bullying, or have you been subjected to it in the past?

Looking after yourself is essential!!  Here are some strategies which may help.

Living in Green Spaces Improves Mental Health!!

Ever wondered why you feel happier when you're in nice surroundings?

A new study by Alcock, White, Wheeler, Fleming and Depledge (2014) examined the long term effects of living in green areas on mental health.

The study followed 1000 participants over five years.  Results showed that the participants who relocated to less green areas, showed significantly worse mental health in the year following the move!!  However, people who moved to greener areas felt an immediate improvement in mental health and those effects were sustained!!

Considering relocating?  Alcock et al, (2014) found that the positive mental health benefits of living in a greener space could be measured for up to three years!!

Are you like me and live in an apartment in the inner city?  More reason than ever to get out in the sunshine for a daily walk!!

Hat - Topshop

Sunglasses - Rayban

Shorts - Somedays Lovin

Lipstick - Mac - Impassioned

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3 Bad Habits to Stop Doing Right Now!!

1)  STOP Comparing yourself to others

We're all different in this world - the effort of constant comparison with others can be extremely draining.  

Why not focus on identifying what you value in life - then going on to set yourself some goals that relate to those values.

Why be jealous of Jim with the big salary and massive house when you could set your own goals to achieve and live your own dreams?  

2)  STOP Setting goals without considering your values

If your goals don't match up with what you value in life, you probably won't achieve them!!

Be mindful of your values when you set goals!!  Not sure of what you value?  Try my values and barriers worksheet here.

For example, Jenny's goal is to lose 10kg to fit into size 8 jeans - she diets for two weeks, then finds herself regressing back to her previous eating patterns and skipping the gym.  What are Jenny's values around health, fitness and her body?  Do you think Jenny is aware of these values?  

Suzanne values living a healthy life and looking after her body - because of this value, Suzanne eats lots of nutritious food and takes a walk every day.  Her strong values guide her actions.  

Try the following exercise:

Here is an example to start…

What do you value?

What are three small goals you can set to take you closer to that value?

Here's my example below:

*  I value the idea of having a good career where I can develop professionally and be successful.

3 goals in line with this value:

*  Commence a masters degree at uni this March to increase my skill set and complete the course by the end of 2015.

*  Apply for alternative roles within my company within the next six months

*  Become a member of psychology and coaching associations within the next six weeks and attend one event each month. 

3)  STOP avoiding your unpleasant emotions

The more we try and avoid a thought or feeling, the stronger that thought or feeling becomes.

Accept that unpleasant emotions - sadness, anger, grief - are normal and healthy emotions that all human beings experience.  When we acknowledge and accept that we can't control our emotions, often we can make room for that unpleasant emotion without it affecting our ability to be present and mindful of our surroundings and get on with what we need to do.  

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Weekly Roundup

Weekly roundup will feature some of my favourite posts and finds from around the web over the past week!!

Enjoy!!

Some fantastic parenting from some very creative parents!!

Mindfulness for new years resolutions

An amazing cake that I NEED to attempt to bake!!

Is a treadmill desk the answer!?

Best IKEA Hacks of 2013

Dogs too can recognise familiar human faces!!

Most Accurate Psychopaths from Cinema

The Halo Effect - looks truly can help you to succeed!

The "Halo" effect is a distortion of thinking that leads us to judge a person's particular characteristics based on our overall impression of that person.  For example, people rated as attractive are also more likely to be perceived as trustworthy and friendly. 

The role of attractiveness in our judgement of other characteristics such as warmth, trustworthiness and intelligence has been greatly researched....here are a few examples!!

How smart is Miranda!?

Attractive Students get Higher Grades!!

A study by Gordon, Crosnoe and Wang (2014) looked followed a sample of 9000 American students from high school through to their 30s and showed that students who were rated as above average in attractiveness received better grades by teachers and were more likely to go on to university studies.

Jurors may be Biased by Physical Attractiveness!!

A study by Efran (1974) showed that participants in a simulated jury task were more lenient in sentencing attractive individuals than unattractive ones even when the same crime was committed. This has been attributed to people with a high level of attractiveness being seen as more likely to have brighter futures in society thanks to socially desirable traits they are believed to possess.

Good Looking People Earn Higher Salaries....but hold on, intelligence also helps! *Phew*

A study by Judge (2009)  interviewed 191 men and women between the ages of 25 and 75.  Each participant was interviewed three times, six months apart, commencing in 1995.  

The participants were asked to answer questions about their income, education and job and achievement satisfaction.  They then completed several intelligence tests and had photographs taken to assess their physical attractiveness.  

Findings of the study showed that physical attractiveness had a significant impact on how much people got paid, as well as their education level and how they evaluated themselves....good news is though...a person's intelligence affected their income more so than looks!!!