stress – Emma Palmer-Cooper

emotional-wellbeing, happy habits box, positive postcards, stress

Making Happy Habits

As Featured in Psychologies, September 2025

Making intentional happy habits can be a great way to prioritise our wellbeing. This can be anything from making regular space for a favourite activity, to changing how we perceive the world around us.

At their core, habits are routine or automatic behaviours that have been learned. We can train ourselves to pick up happy habits to build resilience for when we need it, or to replace habits that are unhelpful.

Be clear

First you need to understand what you want to achieve, so start with a clear goal and habit in mind.

Be positive

Frame your goals in a positive light, like doing more of something, rather than stopping something. This will keep you motivated and more likely to succeed.

Be specific

Have a specific behaviour or goal in mind that you can measure. This will make it easier to see your progress and provide continuous motivation.

Be Practical

Set a specific time or space to build your habit, and make sure it is manageable. If you are committing to more ‘me’ time, or doing more of something you love, start small and build up over time.

Reward yourself

Congratulate yourself every time you practice your habit. Whether its a gold star, a pat on the back, or write it down, pause to notice the positives that come intentional positive habits.

How to achieve this?

If you are not sure where to start, the Happy Habits Box is a positive psychology toolbox using science-backed techniques to outline small but intentional habits that can improve positive outlook, discover new habits, build resilience and improve wellbeing.

emotional-wellbeing, mental wellbeing, mental-health, science communication, stress

Coping Creatively: Resilience Building Workshops

On Thursday 12th July, we hosted our very first Coping Creatively workshop at Newbury Cancer Care.

The event involved a brief introduction to wellbeing, resilience, and why creativity and creative activities can support our wellbeing, even during difficult times. We then got stuck into crafting.

Whatever their experience, everyone who attended left having tried something new, or renewing skills they already had! Whether it was knitting, colouring or mosaic gem art, creativity flowed, and moods were improved.

These workshops aren’t just a nice idea, there’s plenty of evidence to support the benefits of creative activity, especially for those navigating unexpected challenges. Particularly for our attendees who were navigating chemotherapy, studies have shown that engaging with creative activities can help reduce feelings of anxiety, depression, stress and anger during cancer treatment (Archer et al., 2014). These activities give us something many of us are missing in a fast-paced world: time and space to breathe.

In fact, research has shown that even something as simple as colouring can make a real difference. During chemotherapy, participants who took part in art classes reported feeling more relaxed, describing the sessions as ‘breathing spaces’ in an otherwise difficult time (Bar-Sela et al., 2007). In another study, people who coloured during hospital visits reported less stress, with many saying they would do it again (Barnes et al., 2019). In other medical contexts adult colouring books have been linked with reduced anxiety, such as in emergency hospital settings (Rajendran et al., 2020).

These benefits are not limited to one age group. While we often associate creative play with childhood, adults of all ages can benefit just as much from reconnecting with their creativity. Creative activities have been shown to support mental health and wellbeing across the lifespan, helping to reduce loneliness and depression, while improving physical and emotional health (Gorny-Wegrzyn & Perry, 2022). For children and young people, arts activities have been linked to increased self-esteem, better social connection, and improved resilience (Zarobe & Bungay, 2017). Our work on colouring found students experienced less stress after 2 weeks of colouring regularly (3 time per week; Palmer-Cooper et al, 2024)

Resilience is something we can all build, at any age, and not just during hard times. Creative practices help us express ourselves, regulate our emotions, and connect with others, all essential ingredients for building resilience. When we engage in creative activity regularly, we’re building habits that support our wellbeing. These habits become resources we can draw on when things feel overwhelming or uncertain.

This growing body of evidence points supports what many people already feel instinctively: creative activity is good for us. So whether you’re facing a specific challenge or looking to improve your wellbeing, creative activities might be for you! You don’t need to be an artist or have expensive materials. Just a bit of paper, some colours, and a willingness to begin.

We’ll be running more Coping Creatively workshops soon, and we’d love for you to join us.

Getting started: simple craft supplies for wellbeing

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Felt Tips and Crayons

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Adult Colouring Books

Dot colouring books

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emotional-wellbeing, mental wellbeing, self-reflection, stress

Navigating the ‘quarter-life-crisis’

As featured in The Mirror 01.02.2025

Increasing numbers of young adults are experiencing what they call a ‘quarter-life-crisis’.

Forget the mid-life-crisis stereotypes of a middle aged man buying a sports-car in his 50s. Now people in their 20s are struggling with life transitions and understanding world, and who they are within it.

Culturally the concept and transition to adulthood has changed and become longer than for past generations. Emerging adulthood is now not a transition stage but a full developmental phase that lasts from18 years to about age 29 years of age. Whereas in say the 1970s, people were in full time work, married and having their first child by 25, these traditionally ‘Big’ life events are happening up to 10 years later than in the 1970s.

In the present day, people in their 20s are still learning about their identity – who are they, what is their place in the world, what do they want to do with their life.

It is also a stage of great instability in terms of their environment, as people figure out who they are they are also navigating an ever changing employment and economic landscapes.

It is no surprise then that more half of emerging adults often experience anxiety, and a third report often feeling depressed. Even if this is not a clinical diagnosis, more complex living environments twinned with expectations that do not align with changing society can lead to more stress and negative impacts on mental wellbeing.

Emerging adulthood can bring opportunities

Though this period of life seems defined by uncertainty, it can also present a lot of opportunities. Having more time as an emerging adult allows for exploration, learning, and self-understanding, that can ultimately lead to more intentional life choices. Rather than viewing this stage as a crisis to be fixed, it may be more helpful to recognise it as a normal part of modern development.

A good way to navigate this new season of life is to ensure you have good social support, realistic expectations, and have open conversations with people around you. Ask for advice, help and support. Take time to make decisions and reflect on their outcomes.

By acknowledging the challenges of emerging adulthood and reframing them as part of a longer journey toward self-understanding, society can help reduce negative views of emerging adulthood and empower young people to find meaning and resilience in the face of change.

mental wellbeing, self-reflection, stress

Are you an over-sharer?

As Featured in the Metro 22.05.2025

As Featured in Your Coffee Break 27.05.2025

We all have experiences and personal histories that shape who we are. Deciding how much of this to share, and where, often depends on the nature of the experience and the context of the sharing. In any interpersonal setting, finding a balance between openness and privacy is important not only for maintaining healthy relationships, but also for protecting our own wellbeing.

Oversharing typically refers to sharing personal details in a way that may be inappropriate, either because it’s overly intimate, causes discomfort to others, or brings about negative psychological consequences for the person sharing or their audience.

Oversharing online

It’s important to consider how we interact with social media platforms when we talk about oversharing. In face-to-face interactions, we receive immediate visual or verbal feedback from the person we’re speaking to. These cues help guide how much to share and indicate whether our disclosure is appropriate or welcome.

When sharing online, however, the process is different. We often create content alone, then post it for others to see, without immediate feedback. There is usually a time lag between posting and receiving any response, and that response may be minimal or absent altogether. This delay can make it difficult to judge whether what we’ve shared was appropriate or helpful.

Benefits of sharing

One possible benefit of online sharing is that certain digital spaces allow people to express themselves more freely. Some feel more able to be their true selves online, known as the online disinhibition effect. The perceived anonymity of online platforms can also make people more willing to share personal or emotional content, particularly if they believe their identity is concealed.

Online platforms can also help foster connection. Many people find community and support online, particularly around shared experiences, niche interests, or identities that may be underrepresented in their offline lives. Since sharing personal information often helps build social connection, being open online can serve as a substitute for interpersonal connection when it’s lacking in everyday life.

Photo by LinkedIn Sales Navigator on Pexels.com

If sharing leads to a sense of relief or validation, for example, if others empathise with the content, it can reinforce the idea that (over)sharing is a positive experience. In addition, social media platforms actively reward sharing behaviour. Likes, comments, and shares act as social reinforcers, and this can lead to habitual oversharing as a way to seek out more interaction. For people experiencing loneliness or a desire for recognition, oversharing can become a way to feel seen, understood, or connected.

Drawbacks of oversharing

However, using online spaces to seek connection through oversharing can come with significant downsides. When we’re primarily engaging online with people we don’t know offline, we may give less thought to the long-term consequences of what we share. What’s shared online also tends to stay online, and unlike private, in-person conversations, online disclosures can be screenshot, reshared, or misinterpreted by people far outside the original intended audience.

While openness can promote connection, oversharing can also backfire. In some cases, it may be a coping strategy; people might share a way of seeking support for unmet emotional needs or difficulties with emotional regulation. However, this can make others feel uncomfortable, overwhelmed, or unsure how to respond, resulting in awkwardness, embarrassment, or damage to personal or professional relationships.

There may also be a difference in how people respond to oversharing online compared to in person. Online, people may be less inclined to intervene when they notice someone oversharing. This might be due to uncertainty about how to respond, a feeling that it’s not their place, or simply digital fatigue from frequent exposure to emotionally charged content. As a result, someone sharing intensely personal information online may be met with silence, judgement, or indifference, rather than the support they hoped for.

Finally, there are also practical concerns: oversharing can expose sensitive personal details that increase the risk of identity theft, scams, or data misuse.

What to do before you share online

If oversharing online stems from an unmet need for empathy or validation, it may be helpful to explore alternative ways of processing those thoughts and feelings. This might involve seeking out different relationships, practices or outlets that offer support without relying on a public platform.

Journalling, for example, can be a useful way to get thoughts ‘out of your head’ and into a space where they can be organised. Often, simply writing things down helps to regulate emotions and your thoughts, meaning that detailed public sharing may no longer feel necessary. Journalling is also very flexible, you can use a traditional notebook, an app, or even a voice note if you find it easier to express yourself verbally.

Likewise, counselling and psychotherapy offer confidential, supportive environments in which to explore thoughts, feelings or experiences. These services are open to anyone looking for a space to feel heard, gain insight or work through challenges, and don’t require any sort of diagnosis to be accessed. If the desire to share online is actually about needing to process something, therapy might be a more private and constructive option.

Before posting something personal online, it’s worth asking yourself: “Am I happy for everyone to know this about me, or is it something I’m still working through?” If you’re uncertain, it’s probably best to hold off until you’ve had time to reflect and feel more confident in your decision.

For instance, if you’ve received exciting news about a job offer, you may want to celebrate publicly. But it might be sensible to wait until the offer is confirmed in writing. Similarly, if your social media includes colleagues or professional contacts, consider how sharing this news might affect your workplace relationships. It’s usually best to let your employer know formally before posting anything that could be seen by others in your professional network.

Ultimately, it’s about pausing to reflect: “Who might see this, and am I comfortable with them knowing this level of detail about me?” That moment of consideration can help safeguard your privacy, protect relationships, and ensure that your sharing is intentional rather than reactive.

Photo by Photo By: Kaboompics.com on Pexels.com

emotional-wellbeing, happy habits box, mental wellbeing, mental-health, positive postcards, self-reflection, stress

A Recipe for Moving and Coping

Lately, I’ve been asked a lot about movement and how it helps us cope. So, I’ve gathered up the key ingredients and put together a recipe of sorts. Like any good recipe, it’s flexible: you can mix and match to create your own personalised blend for mental wellbeing.

Move Your Body and Mind

It is clear that physical activity supports heart, joint and respiratory health, but it’s also an excellent way to improve mental wellbeing. Regular movement helps build resilience, our ability to adapt and cope with life’s challenges. Movement doesn’t need to be high-intensity workouts. Gardening, stretching, dancing in your kitchen, it all counts. What matters is getting your body involved in something different.

Find Your Joy

Joy is essential. Research consistently shows that regularly doing things we enjoy enhances and protects our mental wellbeing. Not only does it promote positive emotions like feelings of happiness, but it builds resilience. Choosing movement you actually like is one of the most effective ways to stay motivated and build a happy habit.

Connect to Feel Grounded

Connection is another mental wellbeing must-have. Feeling supported, emotionally and practically, helps us cope with stress more effectively. Doing something active with others combines the benefits of movement and social connection. Whatever you do, spending time with people we enjoy fosters our sense of belonging and reduces loneliness.

Step Into Greenspace

Simply being outside can benefit everyone, and pairing this with movement can enhance our wellbeing further. In our own research with university students, and, found that spending time outside had significant this benefit to mental wellbeing, and this was still clear when we accounted for other well-known positive influences like social connection, exercise, and mental health status.

But quality of greenspace matters. Look for places that feel safe, are well maintained, accessible, and offer opportunities to engage in different ways, like walking paths, open lawns, or spaces to sit and reflect. And remember, what makes a space appealing is personal: the “right” spot is the one that feels and looks good to you.

Move Mindfully

Mindfulness is consciously noticing the present moment without judgement. When we fully pay attention to our current environment, we can shift focus away from past and future worries. Combining this with movement in the outdoors makes for another wonderfully positive combination to promote our wellbeing.

Research shows that as little as 5–6 minutes of mindful walking can lead to noticeable improvements. Physically, it can reduce blood pressure and increase walking speed and ability. Psychologically, it supports better mood, reduces stress, distress, and anxiety, whilst increasing people’s state of mindfulness.

To walk mindfully, pay close attention to your surroundings, your breathing, your footsteps, and even the thoughts that come and go. Try not to label these experiences as good or bad, just notice them.

Flow and Focus

If mindful walking doesn’t come easily, you could try a colour walk. Intentionally pick out and notice details and colours in your surroundings as you walk. This helps keep you present and prevent mind-wandering. Alternatively, you could try mindful photography, by taking pictures of things that catch your attention or hold personal meaning. Later, reflect on those images: What does this photo represent? Why is it meaningful to me? These small moments of reflection can help cement positive experiences and deepen their impact.

Focusing on nature, even in our own garden, can help focus attention and bring about a sense of calm. Activities we enjoy and lose ourselves in, where time seems to slip away, are often described as “flow states,” and these have also been linked to improved mood and wellbeing.

Movement isn’t just about fitness, it’s a way of coping, connecting, and cultivating wellbeing. Whether it’s a walk with a friend, a solo stroll in the park, or a reflective photo session, what matters most is that it feels good and works for you.

Try This: Happy Habits & Positive Postcards

If you’re looking to build these practices into daily life, check out the Happy Habits Box – a toolkit designed to help you find joy in the everyday. Positive postcards provide ideas and guidance for small, everyday activities to promote positivity.

burnout, emotional-wellbeing, mental wellbeing, mental-health, stress

What Is Burnout?

As featured in The Mirror US 15/04/2025

Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. It’s not just “being stressed” or “having a bad week”—it’s a sign that our body and mind are saying, “I can’t keep going like this.”

People experiencing burnout often feel drained, cynical or detached, and may struggle to find motivation or meaning in tasks they once enjoyed. It’s a signal that our usual ways of coping have been exhausted.

And while it’s commonly associated with the workplace, burnout isn’t exclusive to the office. Parents, students, carers, volunteers—anyone facing chronic stress without sufficient relief or support can experience it.

What Causes Burnout?

Burnout arises when long-term stress exceeds our ability to manage it. That might look like constant workload with no downtime, lack of control or support in a role, emotional labour without recognition, or high self-imposed expectations with little margin for error.

Over time, when rest, social support, or meaningful breaks aren’t accessible or effective, our mental and physical resources reduce. Eventually, we stop coping.

How does it differ from stress?

Stress and burnout are related, but they’re not the same. Stress occurs when we feel a situation requires more of what is required than our current circumstances allow – such as time, energy, or more practical resources. There is often a sense of urgency, or anxiety. Burnout, on the other hand, feels empty, and people become detached from the task at hand

While stress might make you feel overwhelmed, burnout can make you feel like your tank is completely empty.

How can we recognise symptoms of burnout in ourselves?

Common warning signs include emotional exhaustion, cynicism or detachment from from work, relationships, or responsibilities, reduced performance, as well as physical symptoms like geadaches, insomnia, stomach problems, or a sense of being unwell.

How can we spot signs of burnout in others?

People experiencing burnout may not always say so outright. But you might notice they are more withdrawn, more irritable, missing deadlines or being more disorganised than usual, or they have a general sense of hopelessness or apathy.

How can you recover from burnout?

Recovering from burnout isn’t a quick fix—it’s about rebuilding balance and meaning in your life, as well as energy.

Genuine rest is really important – not just sleep, but time to be free from responsibilities and relax. Setting boundaries and ensuring work-life balance is maintained will help support this. Prioritising joy and indulging in things you enjoy and value can also help. There is also a lot of support available, whatever the reason for your burnout, so asking for help is a great step to recovery.