happiness – Emma Palmer-Cooper

digital boundaries, emotional-wellbeing, mental wellbeing, mental-health, Psychology students, Research, science communication, stress

Is all screen time bad?

There’s a lot of discussion about the effects of screen time on young people’s mental health. While excessive use of digital technology can sometimes be linked to poorer wellbeing, the evidence suggests that much of this relationship is driven by specific activities, particularly social media, rather than a blanket measure of screen use. At the same time, digital tools are increasingly being used to support young people’s wellbeing because they are accessible, affordable, and fit well with how many young people prefer to engage with support.

This is particularly relevant for university students. Many experience a decline in wellbeing when they move into higher education, often due to reduced social support and the related challenges of adapting to their new environment and independence. More than 30% of students meet clinical thresholds for symptoms of anxiety or depression, highlighting the need for simple, scalable ways to support wellbeing.

Building on our previous research showing benefits of mindful colouring, we wanted to know whether colouring digitally was as effective as colouring on paper. Digital colouring could offer a more accessible option, allowing people to engage in wellbeing activities wherever they are, using devices they already own. Previous studies have suggested that digital colouring can reduce anxiety and support mindfulness, but little was known about its effects over a longer period.

We asked 297 university students to complete at least six sessions of mindful colouring over two weeks, spending a minimum of ten minutes colouring each time. Some used paper materials and others used digital colouring apps.

We found that students who completed the colouring intervention reported lower perceptions of stress, and fewer symptoms of depression and anxiety, alongside higher mindfulness and quality of life. The largest improvements were seen in psychological and emotional wellbeing, along with personal fulfilment, overall quality of life, social-emotional support, spiritual fulfilment, and self-care. Together, these findings suggest that mindful colouring can support both psychological and to a degree also social wellbeing outside formal therapeutic settings.

Importantly, improvements were similar whether students coloured on paper or digitally. Students who started the study with lower wellbeing tended to experience the greatest benefits.

Our findings show that not all screen time is equal. Digital activities that encourage focus, mindfulness, and engagement with the present moment may offer benefits rather than risks. Digital colouring appears to be a practical and accessible way to support student wellbeing, particularly for people who may be less likely to seek formal support.

That said, colouring is not a solution to every aspect of student wellbeing. While it can help individuals manage stress and improve wellbeing, it cannot address broader challenges such as loneliness, social connection, or the pressures of university life on its own. We therefore see mindful colouring as one useful tool within a wider wellbeing strategy, rather than a replacement for other forms of support.

You can read the full paper here: https://www.tandfonline.com/doi/full/10.1080/09638237.2026.2732896

Our previous paper on paper colouring is here: https://doi.org/10.1080/17533015.2024.2419921

Photo by Allan Gonzu00e1lez on Pexels.com

mental wellbeing

The Science of Weighted Blankets

Weighted blankets are becoming increasingly popular, but do they actually work? I was asked to comment on the science and research behind weighted blankets for The English Home. This was an interesting one for me as I hadn’t considered the evidence base, but I know a lot of people who swear by them for a good nights sleep, so I got stuck in! Fortunately, there are a few published reviews that have already summarised the research evidence for me.

How do weighted blankets work?

In 2024, Yu et al., explained that “deep pressure touch” may explain the calming effects and improvement to wellbeing people experience when under their weighted blanket. They suggest that these blankets provide an even distribution of light pressure on the body, which slows our heart rate and breathing, and we settle into a state of calm and relaxation. This is known as activating the parasympathetic nervous system, or entering a “rest and digest” state. It’s similar to the soothing effects of a really good hug.

How do weighted blankets help?

As well as encouraging relaxation, a review by Wong et al (2024) highlighted that, for people experiencing insomnia and mental health problems, weighted blankets can increase the amount of time they were asleep, and reduce symptoms of insomnia. In addition to this, a review by Eron et al (2020) found that people using a weighted blanket also experienced reductions in anxiety. Yu et al.,(2024) added to this by highlight people experienced fewer negative emotions and improved overall daytime wellbeing when using a weighted blanket.

Do weighted blankets work for everyone?

Dawson et al., (2024) looked at how weighted blankets helped across the entire lifespan. They found a number of positive improvements were reported for adults, much like the reviews above, they included better sleep and improved wellbeing and mood. They also reported reductions in pain for various conditions. Interestingly, people also reported reduced medication use after sleeping under a weighted blanket. This covered a range of different medications, including reduction in prescribed sleep medication. Interestingly, weighted blankets used in senior care settings led improvements in residents’ emotional and psychological expressions during the day, which meant practitioners did not need to prescribe as much medication – I think this finding is really, really cool.

This paper also looked at the effects of weighted blankest for children and adolescents. Whilst they didn’t find as much evidence for improved sleep in younger people, studies about Autistic children and those with ADHD found that after sleeping under a weighted blanket children were more relaxed, and showed fewer signs of anxiety, anger and irritability. This also led to more stable mood and better functioning in schools.

So, to answer the original question: Do weighted blankets actually work? Scientific research seems to think so. They appear to improve sleep duration and quality, and this has a positive impact on mood and other aspects of wellbeing during the day time. It’s important to remember most of the research so far has been carried out by and for people with specific diagnosis or needs, but none of the reviews I looked at highlighted any concerns related to using these blankets. So, if you’re looking to improve your sleep quality, energy levels and wellbeing, trying a weighted blanket might be the answer!

Get started with this one, which comes highly recommended!

References

Dawson, S., Charlton, K., Ng, L., Cleland, J., Bulto, L., Page, M., & Attrill, S. (2024). Weighted Blankets as a Sleep Intervention: A Scoping Review. The American journal of occupational therapy : official publication of the American Occupational Therapy Association, 78(5), 7805205160. https://doi.org/10.5014/ajot.2024.050676 (this paper is behind a paywall so I had to read the authors accepted manuscript to understand the findings in more detail)
Eron, K., Kohnert, L., Watters, A., Logan, C., Weisner-Rose, M., & Mehler, P. S. (2020). Weighted Blanket Use: A Systematic Review. The American journal of occupational therapy : official publication of the American Occupational Therapy Association, 74(2), 7402205010p1–7402205010p14. https://doi.org/10.5014/ajot.2020.037358
Wong, S., Fabiano, N., Luu, B., Seo, C., Gupta, A., Kim, H. K., … & Husain, M. I. (2024). The effect of weighted blankets on sleep quality and mental health symptoms in people with psychiatric disorders in inpatient and outpatient settings: A systematic review and meta-analysis. Journal of Psychiatric Research, 179, 286-294.
Yu, J., Yang, Z., Sun, S., Sun, K., Chen, W., Zhang, L., … & Zhu, Y. (2024). The effect of weighted blankets on sleep and related disorders: a brief review. Frontiers in Psychiatry, 15, 1333015.

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mental wellbeing, mental-health, self-reflection

How to build a better relationship with social media

As featured in Woman and Home, 19.08.2025

If you’ve ever promised yourself you’d “just have a quick scroll” and found yourself still glued to your phone an hour later, you’re not alone. Social media is designed to keep us engaged,but with some thoughtful steps, you can create a healthier, more intentional relationship with it. Change isn’t about willpower alone; it’s about knowing why you want to change, using your strengths, and aligning new habits with your values.

1. Know Your Why
Before making changes, pause and ask yourself: Why do I want a different relationship with social media? Is it because it’s eating into time with loved ones, affecting my mood, or replacing activities I value? The clearer you are, the easier it will be to build meaningful habits you can maintain.

Try pairing a long-term aim, such as “I want to spend less time scrolling”, with a practical short-term step, like limiting social media use to a 10-minute window in the morning and evening. Tools like app timers can help you stick to these boundaries and remind you when it’s time to move on to something more fulfilling.

2. Chase the Joy of Missing Out
Goals are easier to stick to when they’re framed around what you’re moving towards rather than what you’re avoiding. If you’re cutting down on social media, think about what you’re gaining, like peace of mind, more time for hobbies, deeper face-to-face conversations. This is sometimes called the “Joy of Missing Out” (JOMO): the satisfaction of saying “no” to the scroll and “yes” to something more rewarding.

If that feels unfamiliar, think back to a time you put your phone aside. What did you do instead? How did you feel afterwards? Remembering those wins can reinforce your motivation when temptation strikes.

3. Make Your Goals Crystal Clear
Vague intentions like “spend less time on Instagram” are harder to follow than concrete ones. Instead, try: “Check notifications once in the afternoon, then log off.” This way, you can track your progress and feel a genuine sense of achievement. Over time, you can extend your phone-free periods or reduce the number of apps you check.

4. Celebrate Your Success
When you stick to your new habit, reward yourself. This doesn’t have to mean spending money,it could be making a favourite cup of tea, enjoying a walk, or spending time on a creative project you love. The key is to pause and notice the satisfaction that comes from following through. That positive reinforcement strengthens the habit and makes it more likely to last.

Remember: Forming a new habit takes patience and self-compassion. If you slip up, treat it as an opportunity to learn rather than a failure. With a clear purpose, realistic steps, and a focus on what you gain, social media can shift from a drain on your attention to a tool you use on your own terms.

emotional-wellbeing, mental wellbeing, mental-health

Getting over your to do list burnout

Make a list, tick off the chores, feel ready to relax, then suddenly the weekend is gone?!

To enjoy a relaxing and restorative weekend, rather than one full of admin and chores, healthy boundaries and self-reflection around your downtime are key. Self-care isn’t just for when things go wrong; it’s most effective when practised consistently, especially when you feel well and have the energy to form happy habits. These habits build resilience and support your ability to cope when life gets challenging.

Making Intentional Time for Yourself

Making time for meaningful activities you enjoy, whether that is being outdoors, going to gym, or more relaxing hobbies like crafting or reading, helps establish the habit of time and permission for rest and enjoyment. If you find your weekends filled with tasks that aren’t urgent or are simply part of your usual routine, consider whether they truly need to be done now. Intentionally choosing uplifting activities helps us recover more quickly from negative experiences like a long week at work, and research shows that positive emotions play an important role in recovering from stress.

Set Boundaries Around Chores

Creating boundaries between work, life admin, and personal time, helps protect your wellbeing. If there are tasks you need to do, like laundry or shopping, allocate a specific and realistic time to complete them. You can reinforce these boundaries using positive reinforcement. Try listing some simple positive rewards for maintaining your chore boundaries, which can be as simple as time doing something more enjoyable and relaxing.

Spend Meaningful Time with Others

Social connection is essential for psychological wellbeing. Making time for meaningful friendships or connecting through shared interests improves our sense of purpose, and overall improves our life satisfaction. Whether it’s a walk with a friend or making time for a hobby group, it all helps to lift your mood and create a weekend that feels more fulfilling .

The Power of ‘Slow and No’

If your goal is to slow down at the weekend, consider the joy of doing less. The Joy of Missing Out (JOMO) is the positive feeling you get when you choose to say ‘No’. This might be even easier if you are saying no to usual routine activities like chores.

If this doesn’t come easily, you can try thinking about opportunities in the past that you said no to, and what you gained when you did this. Whether it was a day to yourself, or more time for a specific activity, focusing on what you gained helps reinforce slowing down as a positive habit. Remind yourself about these wins when you find new opportunities to say ‘No’ or slow down at the weekend.

Practicing Self-awareness

Making weekends more restorative starts with understanding what you need. Ask yourself why you’re taking a break and what you hope to get from it. This kind of reflection takes practice, but it can help you make choices that genuinely support your wellbeing. Developing awareness of your habits and needs is key to a sustainable work-life balance.

Try my Positive Postcards to get you started making healthy boundaries and happy habits.

digital boundaries, emotional-wellbeing, mental wellbeing, mental-health, self-reflection, Uncategorized

How to take time away from tech

As Featured in Woman & Home, 11th June 2025

If you’re looking to reset your relationship with your tech, forming healthier habits is possible with a bit of thought, planning, and self-compassion.

Start with a Clear Goal

Before you jump into making changes, take a moment to think about why you want a healthier relationship with your tech. Defining your goal clearly can give you direction, a plan, and improve your motivation.

Ask yourself:

Is this a long- or short-term goal?
Can you break it into smaller steps?

Short-term goals help you stay on track and build confidence, while long-term goals provide something to strive for, which is linked to better wellbeing. For example, your overall goal might be to ‘Stop checking emails after work’. A useful short-term step could be setting a 10-minute window for emails, then putting your phone away for the evening, then muting notifications. You can make your tech work for you by using screen time limiters on specific apps after work.

Focus on the Positive

When setting goals, try to frame them as something you want to move towards rather than something you’re trying to avoid. Instead of a goal of ‘Stop using tech’, try ‘Spend more time doing things I enjoy in the evening’. Research shows that goals based on positive outcomes, rather than avoiding negatives, are more likely to improve your wellbeing and help you stay motivated.

Be Specific and Measurable

A vague goal like ‘Spend less time on my phone’ is hard to stick to. Instead, be specific: ‘Put my phone in another room for 10 minutes after dinner’. That way, you’ll be able to measure your progress and feel a sense of achievement as you stick to your goal. If you want to increase your time away from tech, you can set new goals as time goes on. Increasing your tech-free time to 20 or 30 minutes will help build the habit over time, and show how far you’ve come!

Picture Your Progress

A simple but effective way to stay on track is to use mental imagery. This means imagining yourself in the future, and the possibilities available to you as you work on and achieve your goals. Picture the steps you took to get there, what decisions you made, what challenges you overcame, and how you will feel when you’ve done it. You could visualise one week from now, then two weeks, a month, and so on. This process helps build belief in yourself and maintains motivation.

Make It Practical and Doable

A goal like ‘Spend more time on activities I enjoy’ sounds lovely, but what does that actually look like? Start small: even just 10 minutes focused on your interests can lead to big changes in your wellbeing, and build long-term habits around your tech use. Consistency is key. Choosing behaviours that you know are manageable regularly are more likely to lead to lasting success.

If you want hints and tips on how to make new, Happy Habits, try the Happy Habits Box or Positive Postcards; science-backed tools for everyday happiness.

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.

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.

emotional-wellbeing, mental wellbeing, self-reflection

Ways to embrace and accept sadness in a healthy way

As featured in Stylist March 2025

Sadness is a natural, important emotion that helps us process life’s experiences, learn about ourselves, and grow.

First, we need to understand why we experience sadness. Sadness typically arises when we experience a type of loss, either something tangible like a possession, or experiences like connection with others.

Whilst sadness is unpleasant, this negative experience lets us know that something was important to us, and so we learn about our needs, values and goals in the same way we do with positive experiences. Together, positive and negative experiences allow us to feel fulfilled in live, as we have things and experiences that we do not want to lose.

When addressing sadness, getting a balance is key; dwelling on sadness can lead to a negative outlook on life, and supressing negative emotions altogether can negatively impact mood. But the concept of ‘embracing sadness’ can feel quite strange; no one truly relishes a negative experience but remembering that emotions are not permanent can support ‘feeling our feelings’ in the moment, and acknowledging that they will pass.

There are a number of exercises you can try out to help with this process.

Start with acceptance – A gentle way to accepting sadness is by first observing emotions in everyday life, at times when you are not feeling sad. Keeping a diary or journal can help with this. Try noting your emotions at different times of day, how long they last, thoughts that accompany them, and physical sensations. With practice this type of self-reflection becomes easier. As you gain confidence, you can start applying this to moments of sadness.

Observe your sadness– By taking an observer’s perspective you can notice emotions without judgement. Ask yourself ‘How does this sadness feel in the moment?’ ‘What physical sensations am I experiencing, and where is this in my body?’ You can also notice as you go through these questions how sadness changes, and what the impact of this change is. Bringing more objective awareness to your sadness can highlight that emotions are not permanent, and that you are not your emotions.

Describe your sadness – Going beyond a label of ‘sadness’ can help reduce the intensity of emotions. Describing can also help you reflect on the meaning behind this experience. You could take a commentator stance, explaining what the feeling is, as if to another person. Describing sadness can provide insight into what’s really going on, and reduce any related overwhelm. For example, if you have broken a treasured item possession, you might say:

I feel sadness in my shoulders
I feel disappointment in my stomach
The possession reminds me of a person I miss
Without this physical reminder I feel this loss more

Learn from your sadness – Reframing sadness as a learning experience can help shift perspective from the immediate emotion, without supressing or ignoring it. The ‘What, So What, Now What?’ method can be used to reflect on your emotional experience.

What? – What did I experience?
So What? – What does this sadness tell me about my strengths, values, and goals.
Now What? – How can I respond to similar experiences in the future?

By embracing, reflecting, and learning from sadness rather than avoiding it, we allow ourselves to heal and move forward with greater emotional strength.

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

Why you should pick up a cosy hobby

Featured in Good Housekeeping here and here

Research has shown that there are several pathways to happiness and good mental wellbeing. One of the most effective is simply doing activities that bring us joy and a sense of fulfilment. But this becomes more effective when we combine our favourite hobbies with other key ingredients for happiness.

Take knitting, for example. Engaging in activities we truly enjoy helps build resilience—the ability to adapt to challenges and manage stress. When we are fully absorbed in a creative task, we can enter a state of “flow,” where we focus entirely on the present moment rather than dwelling on the past or worrying about the future. This level of engagement leads to greater life satisfaction and productivity.

Social connection is another key ingredient. Feeling supported and a sense of belonging helps us manage stress more effectively. Hobbies like knitting and crochet provide wonderful opportunities to build friendships based on shared interests, and doing so strengthens our social network. Even better, helping others is another way to achieve happiness, so supporting your network adds to the personal benefits as well!

Having a sense of meaning and accomplishment are other great ways to boost wellbeing. Setting personal goals to work towards in any area of life, including cosy hobbies, provides purpose to our pleasures. Whether you’re learning a new craft or challenging yourself with a new pattern, working towards goals and feeling accomplished boosts self-esteem, positive emotions, and overall wellbeing.

The joy of cozy hobbies is that they naturally incorporate many of these ingredients. You can enjoy them alone, or as part of a community. Whether you connect with others in person or online, the benefits remain the same: a greater sense of joy, engagement, purpose, accomplishment, and shared connection support your wellbeing.

So, if you’re looking for a scientifically-backed way to increase your happiness, picking up a cozy hobby might be the perfect place to start!

emotional-wellbeing, mental wellbeing, mental-health, self-reflection

3 Good Things a day can improve wellbeing

As featured in The i Paper 07/03/2025

20 life skills you can learn in under 20 minutes

How to improve your mood

Paying attention to the positive aspects of life is a simple exercise that can lead to immediate and lasting change in mood. People tend to focus more on the negative, and while negative emotions are important for growth, this focus can be draining and impact wellbeing. Taking just 10 minutes a day to consciously acknowledge positive moments can help shift our mindset towards a more optimistic outlook. Even during difficult times, noticing the good can strengthen our ability to cope.

3 Good Things Positive Postcard – Emma Palmer-Cooper

A great way to start is with the 3 Good Things exercise! At the end of the day, perhaps as you are getting into bed, you can:

1. Think about three things that went well for you today.

2. Write them down.

3. Reflect on each thing. How this make you feel at the time? How you feel about it now? Why you think this good thing happened?

Your 3 Good Things can be anything that brought you happiness – whether it’s a big success at work or a great cup of tea.

Practising 3 Good Things daily will bring the most benefits. To help make this a happy habit, you can pair it with a small but meaningful reward after each day of reflection. Over time, this simple exercise can help you focus on the positives, improving both mood and overall wellbeing.