This month, two of my favourite things in life (Japanese food and talking about mental health) came together and I couldn't be happier. I visited Wagamama in Princesshay, Exeter a couple of weeks ago to talk about their current collaboration with the charity Mind - and of course a lot of delicious food was devoured in the process.

As a Psychology graduate and also now a Psychology PhD student, mental health is something I am and have always been interested in, and I'm aware that Mind are a fantastic charity that provide invaluable resources and advice to so many people across the UK. 

Wagamama are donating 25p from every one of their Positive juices that they sell up until 6th March - AND they're delicious! The juice is made up of pineapple, lime, spinach, apple and cucumber and is super refreshing. All the ingredients are great to cleanse the body, as well as the mind.

Wagamama are also promoting mindfulness and its benefits for improving mental health. Their paper placemats are the perfect canvas for some mindful colouring while you wait for your food. They are also supporting mindful eating - the act of being in the present and taking in and appreciating every single mouthful. 

During my visit, I tried the grilled duck donburi along with numerous delicious side dishes - my favourite side had to be the ebi katsu: gorgeous crispy fried prawns with a chilli sauce. The duck was also beautiful. I wanted to try something different from my usual ramen noodles and I was recommended the donburi, which was a great choice!

I'll definitely be visiting Wagamama again soon and picking up a Positive juice to support Mind and the amazing things they do... and hopefully you will too!

Hello! Long time no post! I've been feeling a little demotivated recently with my blog, partly because of what I wanted to talk about today. I graduated with a 2:1 in Psychology from Cardiff University last summer. Having spent four years at Uni, one of which I spent on an unpaid placement in London, I thought finding a job related to Psychology would be easy. How wrong I was! I want to talk to you about what I've learnt since graduating, how I've found searching for a job and post-Uni life in general. I'm currently working in retail which is fine and gets me by but of course it's not related to my degree. I've applied for jobs, had interviews, had rejections, and even never heard back from some applications. It's tough but I guarantee you're not alone!

1. Experience is KEY. Whilst at Uni, I can't stress enough how important and useful gaining any relevant experience can be. I volunteered through my Uni's SU volunteering facilities and I also worked for a relevant student charity during my studies. Everyone who graduates from University will have a degree. Not everyone will have additional work experience. It'll help you to stand out from other graduates and will give employers the impression you're a motivated person. 
2. Living back with your parents is okay! It's not something I particularly wanted to do having lived independently for four years but it's meant that I can save on rent/bill costs (I pay my parents rent but nowhere near as much as I would if I lived elsewhere) and focus on saving up to live comfortably once I move out.

3. Keep an open mind. Don't expect too much too quickly (like I did)! You might find that you'll need experience in less desirable positions before progressing onto what you really want to do. Again, in this case, work experience really is key! Despite having a degree under your belt, the phrase "you have to work your way up" still applies. 
4. Make the most of your Uni's career services. Most (if not all) Universities offer this service and it can be really useful. I used them when I was applying for placements and I honestly don't think I would have got the placement I wanted without them. They helped with my CV, cover letter and interview skills. I think the mock interview was the most valuable thing as it's what I struggle with the most. These kind of services are a lot harder to come by once you've graduated - and you'll struggle to get them for free too!

5. Take into consideration the physical and mental transition from Uni into work. This is something I discovered when I started my work placement. Whilst Uni (for me as a Psychology student) involved fewer hours in lectures and seminars, and more hours in the library doing independent studying which also involved later nights and later starts. Getting into a work routine was difficult for the first few weeks and it can be physically and mentally draining for a while. It's definitely something you get used to though. 
Do you have any thoughts about post-Uni life? I'd love to know what you think and if you've had any different (or similar) experiences to me!

You might invest in a good pair of shoes. You may have invested in a designer handbag, destined to last you and stay on trend for years and years. You might even invest in a business venture you believe in. What about investing in the largest organ you own - your skin? 
I was given the opportunity to visit Revitalise Rejuvenate Mediclinic in Exeter, Devon and speak with Dr Pradnya Apté about Image Skincare - a brand for which Pradnya became an Official Stockist earlier this year. I love learning about the science behind the products I use - see my post about keratin and SLS's here - so I was intrigued to hear about the ingredients used in some of the Image Skincare products, such as glycolic acid which I'd heard of but never really understood.

Pradnya generously gave me a week's supply of four of the products they supply from Image Skincare. They were (from left to right in the picture above): the Vital C hydrating anti-aging serum; the Prevention+ daily hydrating moisturiser; the Ormedic balancing facial cleanser; and the Ageless total facial cleanser. Before describing how they worked for me, I'll tell you a bit about each collection. The Vital C collection is high in antioxidants to help soothe and provide the skin with nutrients. The Prevention+ collection provides built-in UVA/UVB sun protection to prevent the ageing effects of the sun (which I mentioned briefly here in my last post). The Ormedic collection combines organic ingredients with medicinal effectiveness to balance and restore all skin types. Finally, the Ageless collection helps to prevent rhe signs of ageing and rejuvenate older-looking skin. 

Now onto what I thought of the products! Pradnya advised me on when to use each product: the Vital C serum twice a day after cleansing, the Prevention+ moisturiser once a day (in the morning), the Ormedic cleanser twice a day, and the Ageless cleanser three times a week. I understand that these products should be used long-term to see the full effects, but I'll give you an overview of my first impression. I'll start off by saying that I love the scent of these products, perhaps with the exception of the Prevention+ moisturiser (but the built-in SPF makes up for that)! The others, however, smell fresh and sweet. Individually, my favourite product has to be the Vital C serum - I love how smoothly it applies and leaves my face feeling fresh and silky. The Ormedic cleanser was so refreshing and really cleansed away any dirt and grime without being harsh to my skin. The Ageless cleanser I could really feel working from the first time I used it. Finally, I love a moisturiser with SPF in it and this Prevention+ moisturiser glided on flawlessly as well.

Of course, these products come with a higher price point than your average skincare range. "But Charli," I hear you cry, "your blog focuses on HIGH STREET prices - I can't afford this"! I mentioned earlier about investing in your skin. To me, skincare like this isn't just an impulsive Nivea shop down at Superdrug. This skincare range will be an investment. We all know that when we feel good about ourselves, we come across to others as more confident. For me, as I've gotten older and my skin has changed over the past few years, I've come to realise that if I feel good in my skin, I feel better about myself and therefore feel more confident. Image Skincare is definitely an investment I'll be considering in the near future now I've had a taste of what it's like!
A BIG thank you to Dr Pradnya Apté for giving me the opportunity to try out these products. If you live in the South West and want to learn more about Revitalise Rejuvenate's services, check out their website here, or follow Pradnya on their social media - on Twitter and Facebook. 

Exams are finally over, the sun has started shining through, so it's time to get my ass into gear! I was approached by the Results with Lucy PR team recently asking if I'd like to trial their student plan (fronted by Lucy Mecklenburgh's little sister Lydia who also understands the struggles of keeping up a fitness regime whilst studying!) and of course I said yes. I love going to the gym a couple of times a week but this isn't always possible (especially while I was revising as I found it so hard to motivate myself to leave the house to workout). I also love eating healthily when I can, but often find that healthy foods are more expensive and it's sometimes just easier to go for something unhealthy! So I'm excited to try out this plan which gives you a huge range of home workouts (which you can do with or without exercise equipment, and gives you suggested alternatives such as filled water bottles if you don't own the equipment needed), and also suggests recipe ideas perfect for students on a budget!

I guess I should probably write a short introduction for anyone currently thinking "what the hell is Results With Lucy?!" - well, the brand was created by TOWIE's Lucy Mecklenburgh and is comprised of many plans tailored to your needs - whether you want to tone your tummy for summer or you just want a nutrition plan to eat yourself healthy - there is pretty much something for everyone. Moreover, you can get a free 3-day trial to see if Results for Lucy is really for you! The student plan which I will be trying out for 3 months is tailored specifically for students BUT WAIT FOR IT. Unidays are offering students 25% off any of the plans so it's even more affordable! So with the discount, you can get the student plan for just £10.50 a month - pretty good for a plan complete with recipes, workouts and the ability to track your progress throughout your fitness journey. 
I'm starting my plan today and will keep you guys updated with how I'm getting on! So far so good - the website gives you an interactive tour when you begin which is so helpful as it can look a little confusing at first (it's really not though!). I'm already planning my next meals and hoping to ease myself in gently for the first few days. It's important to enjoy what you're doing otherwise you'll not be motivated to keep it going! I'll still be enjoying the odd meal out whilst still following the plan and allowing myself occasional days off. Watch this space as I'll be adding before and after photos later on in my progress! 
My first (slightly modified!) attempt at a Results with Lucy recipe - subbed in sweet potato mash (to please the masses) instead of roasted sweet potato and I used chicken thigh fillets instead of chicken breast just because of personal preference - FYI it was delicious!

I had a request from my oldest and bestest friend Amy to do a post about how to get motivated.  It seems like a good time of year to do this kind of post because most of us have exams, or are finishing off last bits of coursework, or perhaps you just want to be motivated to get fit, start a new hobby or whatever!  Personally, I would not call myself an overly motivated person.  I leave things to the last minute and get stressed and beat myself up over it.  However, I thought I would take a subject I have become very accustomed to in the last few months while on placement - a new(ish) therapy called Compassion-Focused Therapy - and use this to inform the topic of motivation.


First things first: what is compassion-focused therapy (CFT)?  CFT, predominantly useful for those who are overly self-critical and experience high levels of shame, helps to develop genuine feelings of inner warmth and soothing through self-compassion.  It teaches one to accept and validate themselves.  However, it can be argued that the basic teachings of CFT can be useful to anyone. I, myself, would say I have benefited just from reading up on the techniques used in CFT.

How can this help me become motivated, I hear you cry. It is clear we have all, at one stage or another, tried to motivate ourselves towards something.  However, many of us may be going the wrong way about it.  Like I said, I leave things late and then I beat myself up about it. I self-critcise.  Self-criticism is a common technique people employ to motivate themselves.  This is because it is thought that by criticising your own efforts it might push you to achieve more. Tough love and all that. The more this method of motivation is used the more likely it is to become a habit.

However, very few people realise how damaging self-criticism can actually be. Countless studies have shown that there tends to be a strong correlation between self-criticism and the development of psychological disorders such as depression and anxiety (Teasdale & Cox, 2001; Gilbert et al., 2006; Irons et al., 2006) - just to name a few.  In fact, this correlation has been recorded back to the early 80's - Blatt and Schichman (1983) found that being self-critical by personality trait led to a predisposition for depression.



So, the alternative - and more effective - way of motivating yourself is through self-compassion.  Over the last 7 years in the world of psychology, self-compassion has proven to be a powerful way of improving general wellbeing as well as being a tool for motivation.  It involves accepting things for how they are, learning that failure is sometimes inevitable and that imperfection is only human.  By understanding that failure can happen and that perfection is an unrealistic target, we can learn to improve ourselves in order to thrive, grow and enhance our lives, rather than to just avoid an intense fear of failure.  Create small, achieveable goals rather than large, unattainable ones and give yourself praise when you reach each goal.

Think of it like this: what would you say if a friend came up to you and told you they were struggling?  Would you punish them and tell them they were useless? Or would you be positive and reassure them?  Hopefully you chose the latter. Now apply that to yourself.  Treat yourself as you would treat a friend in need.

I know this may not be for everyone, but I hope it helps some of you.  Let me know what you think in the comments below! What do you do to motivate yourself?

You may have heard of Cognitive Behavioural Therapy (CBT) - it's the most widely used non-pharmaceutical therapy for disorders such as depression, anxiety, eating disorders, OCD, etc.  However, you may not have heard of Dialectical Behavioural Therapy (DBT).  DBT is a type of CBT, but it offers futher coping strategies such as mindfulness, emotion regulation and distress tolerance skills that are not covered in traditional CBT. 




While I am no expert in this field, my psychology placement experiences have taught me a lot about the benefits of DBT and I feel by sharing some of the skills taught in DBT, it could be helpful to those with diagnosed mental health issues, or even for anyone wanting to improve their general well-being!


I'm going to focus on distress tolerance skills, which aim to help you deal with overwhelming emotions, thoughts and situations.  It's important to remember that these skills are not designed to help you overcome and solve your problems but they may help you to react more rationally and constructively to overwhelming thoughts and events.

Two of the ways in which DBT suggests you can overcome or tolerate distress, at least in the short term, is using distractions or self-soothing activities.  Self-soothing encourages you to use your senses to soothe yourself.  For example, you may listen to some calming music (auditory), light a scented candle (olfactory), go to a picturesque spot or look at your favourite pictures (visual), savour your favourite meal or snack (gustatory), or pamper your body with a silky moisturiser (tactile).  The idea is to focus on these activities mindfully - fully engage in the sense you're stimulating and relax in the present moment.




The second distress tolerance skill - distraction - can help you to temporarily be lifted of your worries and anxieties by engaging in a pleasurable experience.  Distractions give you time to find an appropriate coping response to a distressing situation - they allow you to calm your emotions so you're in a better place emotionally to deal with any overwhelming thoughts and situations.  Even if you're not experiencing an overwhelming thought or event, I think it's important to set yourself some time to yourself so you don't get overloaded with everyday stressors and worries!

Here are some examples of how I personally like to distract myself from life's and my own stresses and anxieties:

1. Cook or bake something yummy

2. Take a nap! Sometimes a nap can solve everything
3. Take a bath - candles, music, face mask and magazines all necessary!

4. Blogging/reading others' blogs

5. Speak to a friend/family/boyfriend - just have a chat! It can really take your mind off things

6. Retail therapy - even little things like a special treat from the supermarket or a piece of jewellery

7. Exercise/yoga - yoga is a new one for me, but it really is very relaxing and puts me in a great mood

8. Paint my nails

9. Music - be it playing, listening or writing! (Cheeky plug to my Youtube channel here)

10. Look through old photos - here are some of my favourites!




I'd love to know if this post has helped you in any way! Leave me a comment down below with your feedback.  What do you do when you're feeling stressed out?