Act and Ascend

Exam time is fast approaching again! Can't get your head around certain concepts? Feel like you're losing your mind (pardon the puns) over neuropsychological theory?

I am offering psychology tutoring sessions again in person, or remotely, to anyone who would feel they, or anyone they know, would benefit from them. See below:

I am not normally one to jump on trends but I was curious about this one.

Most people often tell me that I am balancing a lot and that I must never have time - it is true that I do a lot and sometimes I take on more than I have time for (lack of time perception with ADHD can lead to overcommitments). I think this picture is a nice representation of some of the things I am balancing and the coffee is definitely very apt!

Work/life balance is a phrase often thrown about in the media, so I wanted to utilise this picture to highlight how important this is for our mental health. Having one without the other can lead to burnout or lack of purpose, contributing to mental illness. Family life and parenting comes under 'life' but comes with demands and responsibilities that can be attributable to 'work' and equally lead to burnout.

It is therefore important to find a balance between responsibilites and having time to be 'you'. Simple things like reading a book, watching TV, going to the gym, a walk, mindfulness, listening to music, playing video games, etc. All these things dont need to take so much time but yet are important to prevent burning out and maintain a work/life balance.

(Research highlighting importance of work/life balance for mental health across cultures)

https://www.sciencedirect.com/science/article/pii/S0001879114001110?casa_token=fVUErpdThOkAAAAA:2wBFt_kf5aU9AXeTFpnTm2dlTO8GCEmhsGvO3BXacybxLRHq5btypPOjER06tGfb60mP5kVQ

This is also why I am a bit slow with updating this page, so please bear with me. It takes me a while to edit and post a video, time which I lack at the minute but I hope to upload again soon!

Last weekend I assisted with a study on sleep deprivation in ultra marathon runners in the university labs. This is the second time I have supported the study and both times I have met incredible people whose resilience and mental drive was truly inspirational. You definitely could not get me running for a minute never mind 12 hours through the night!

I have been asked a few times why I chose research over clinical psychology and at first I wasn't sure whether I would manage doing a PhD; but I thrive on autonomy, novelty, and being in an environment where questions are encouraged.

Clinical was truly rewarding, but I found it emotionally draining and often the challenge lay with trying to encourage people to make lifestyle choices when they found it hard to get out of bed or take a shower regularly. My thoughts would then often go to the 'why'.

In research, I feel I am helping from a different angle. I can find out the 'why'. I can work in collaboration with other researchers to advance our understanding of human behaviour and physiology. I can support the creation or adaptation of interventions delivered by the front line. I also have the privilege of teaching the next generation so that they can continue to ask the questions and help others.

Did you know that studying in green space areas can significantly improve focus, reduce stress, enhance memory and boost creativity? Even just having plants in the space can have a similar effect. Check out this article below to read more:

https://www.apa.org/monitor/2020/04/nurtured-nature #:~:text=Spending%20time%20in%20nature%20can,5%2C%202019).

This morning I opted to work from the postgrad suite in the uni library instead of the office, and of course I opted for a window desk. Especially because any boost to my focus and productivity is very much required!

As someone with ADHD, I really struggle to be productive if I am not in the right environment. For me, I work best in public spaces with my headphones on. Its not a social requirement, since working with friends seems to make me even less productive as I talk too much! But actually its the need to be around people who are also being productive.

This is called body doubling and has been found to be highly effective in increasing productivity in those with ADHD. The downside is that I spend way too much money on coffees!

On Friday I finally had an operation which told me what I had been suspecting for a while, that I had endometriosis.

The relief and validation for what has been years of pain, crazy symptoms, and being told they were "just normal hormones", is beyond describable.

This surgery would not have happened had I not pushed, pestered, and complained to my GP to get a referral. I also cannot thank the nurse that I spoke to at enough for the support and guidance.

Like so many women, I was told by many healthcare professionals that I was "just stressed" and that my pain is "a normal part of being a woman" - this is coming from predominantly from females too! I began to question whether the pain was in my mind. Had it not been because of the support from some incredibly understanding people, I would not have had the confidence to persist.

For anyone who suspects they may have this awful disease, please dont be gaslit into thinking it is in your mind or "its normal", because it isnt. Push to be heard and push to be seen by a specialist!!

Unfortunately, a lot of doctors are not educated in this, so ask them to refer you to someone who is. Endometriosis UK also have an amazing helpline if you arent sure of your symptoms and need some advice.

For those who dont know me, my name is JJ and im a Doctoral Student in Psychology, Sport and Health Sciences. Those bags under the eyes are a result of being a parent and having a chronic condition that enjoys zapping whatever energy I have left.

One of the reasons I started Act and Ascend was to provide education around psychology and mental health topics which are evidence based and relevant. I have been told that people would like to connect more with me as a person and so I hope to provide more videos/posts soon! Prepare to hear some diluted- geordie-psychology-related content you probably arent interested in and to see more of my eye bags 😁

Of course, please like, follow, and share... 🤣

Absolutely! Sometimes it is okay to say no to things and hold your boundaries with your time, and with other people. There are many I have spoken to that struggle to say no for fear of hurting people or losing them, but you can hold your boundaries whilst still being polite.

For instance, saying: "I'm really sorry, i'm too tired to meet today, can we arrange another time?" Sounds better than - "I can't be bothered to see you today".

Saying: "Im really busy at the minute, i'm not sure if I will have time for that today" sounds better than "go away, im too busy right now".

For the most part, people will often understand and respect your boundaries.

🌿 It’s time to say NO to...

➡️Being available 24/7, you deserve moments to rest, recharge, and just be. Constantly being “on” isn’t sustainable.
➡️Tolerating disrespect, kindness goes both ways. Protect your peace and set boundaries that honour your worth.
➡️Unrealistic work expectations, you’re human, not a machine. It’s okay to do your best without burning out.
➡️Overcommitting to obligations, saying “no” doesn’t make you unreliable. It makes you mindful of your limits.
➡️Family guilt tripping & taking on others’ emotional baggage. You can care deeply without carrying everything on your shoulders.

💬 Learning to say no is a big part of protecting your mental health, and it’s completely okay to put yourself first sometimes.

If you’re finding it hard to set boundaries or feeling overwhelmed, we’re here to listen and help.

Visit 👉 nandwtalkingtherapies.org.uk
or call 📞 0300 123 1503 to talk with someone who understands.