“Trust other people.” “Have belief in yourself.” “Believe it will be okay.”
It’s easier said than done. Humans cannot survive alone, and we all naturally yearn for social connections. We also cannot live without subconsciously believing in something, and it’s perhaps this subconscious desire that forms the basis of our trust in other humans. In fact, the act of “believing” plays a significant role in mental health. Both the act of belief in others, as well as belief in yourself (self-efficacy) are important to the longterm wellbeing of your personal mental health, as well as the health of your interpersonal relationships. In this article, we will explore the aspects of belief and trust within clinical practices.

Trust and Belief Between Doctors and Patients

For example, when we get sick, we visit our doctor or hospital. The patient needs to trust that the doctor would do their best to treat them. The same goes for the doctor – the doctor gathers the patient’s self-account, and they must trust and believe it to be accurate. The doctors will then use this information to treat the patients appropriately and accordingly. It’s important to note here that the person treating you must be value-neutral. In clinical practice, this means keeping religious or personal ideology out of the practice while pointing out symptoms and conditions from neutral perspectives. Without this prerequisite, the trust between the doctor and patient may be easily broken.

Trust requires courage. Trust creates a connection and makes us more open to one another, but it can also make us more vulnerable. This sense of vulnerability can also trigger our self-defending mechanisms within, creating a conflict where we want to trust but can’t. In a way, trust and distrust always come into play as a fine balance. Trusting in others may not be easy, but if you believe it will be okay, then things will naturally fall into place.

Self-Efficacy is Key to a Healthy Mind

Let’s change our perspective a little bit. Athletes are known for their visualization training, which is a type of mental training aimed to improve concentration, retain physical skills, and overcome trauma – all of which are important aspects in improving and maintaining one’s self-efficacy. Soccer player Lionel Messi would run on the treadmill while watching footage of his own goals. When golfer Tiger Woods feels like he’s losing focus before a shot, he sits down, closes his eyes, and envisions a good shot. It’s scientifically proven that these mental training can lead to higher self-efficacy, and subsequently, improved records. Athletes visualize their success, and believe it into reality. We can also decrease potential disturbing psychological interferences through breathing exercises and positive thinking.

When we are completely immersed in our activities, our anxieties and tension reduce. This makes total immersion an effective psychological technique for calming down. People who can practice mental training with high levels of concentration are likely to be more imaginative. Furthermore, they are likely to possess a greater ability to have belief in themselves. In other words, these types of individuals tend to have higher self-efficacy, which actually directly impacts your capabilities and skills. Believe it to be true, and it will come into fruition. We can say that immersion is one of many ways to deal with our mental health challenges. This really goes to show what belief and trust can do for you.

Expose Yourself Through Open Belief

As mentioned earlier, trust implies opening our hearts up to others. This also requires us to be vulnerable. It’s not an easy task to trust in someone completely, even if it’s someone you like or rely on, due to fears of betrayal, embarrassment, or pain. Let your walls down, stay open, and accept things as they are. Accept others’ intentions, and believe it to be genuine. You may feel a resistance to this idea, and there will always be fears about what would happen if you were to get hurt. However, only those who can overcome these fears can make great strides towards improving their mental health. Only when we have belief in ourselves and trust others, can we build relationships based on trust and belief.

Simply saying “believe it” or “have belief in yourself” sounds easy in theory, yet difficult in practice. Do you have the courage to harness the power of your belief?

→ Looking to improve your mental health? Try the SELFMIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
Iida, T. (2016). The Effectiveness of Mental Training Based on an Understanding of the Psychological State of the Athlete. Iwate University Graduate School of Humanities and Social Sciences, 25, 39~51. doi: 10.15113/00014452

Kumakura, N. (2008). A Study of “Believing” in Clinical Practice: Thoughts on Kenro Doi’s article, “Psychotherapy and Belief”. The Japanese Journal of Mental Health, 23(2), 49-60. doi: 10.11383/kokoronokenkou1986.23.2_49

Sekizawa, Y., Goto, Y., So, M., Noguchi, R., & Shimizu, E. (2016). Future Predictions on Income and Livelihoods and Their Relationship to Well-being/mental health: An Examination Using Questions From the Consumer Confidence Index. RIETI Discussion Paper Series 16-J-052. Retrieved from: https://www.rieti.go.jp/jp/publications/dp/16j052.pdf

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The Health Benefits of Coffee

The health benefits of coffee have been known for ages. People were already fond of coffee as a “remedy for sickness and a drink that keeps sleepiness away” in the Arabian peninsula more than 500 years ago.

Nowadays, find that coffee polyphenols, such as chlorogenic acids, are great antioxidants that hold anti-inflammatory properties. The aroma of coffee is also known to have relaxing effects. According to studies, when we smell coffee, the alpha waves (the relaxed state brain wave) in our brains increase. Additionally, coffee helps stimulate our parasympathetic nerve system, which helps promote better metabolism.

As you can see, recent studies are now starting to find scientific proof of the long-known benefits of coffee.

The “3R’s” That Protects Our Mental State

Within the mental health field, it is said that the “3R’s” are important keys to follow in order to prevent mental illness and reduce stress.

The 3R’s:

• Rest
• Relaxation
• Recreation

Continually following these 3R’s will help ease our everyday stress. There are many ways to implement the 3R’s. Recreational sports, hobbies, and traveling are effective but require dedicated time and planning. A simple easy habit of taking coffee breaks is just enough to achieve the 3R’s.

Best Coffee Break Practices Using The 3R’s

To best practice the “3R’s,” we recommend that you get involved in the pouring process of the coffee instead of just drinking it.

1. The “Relaxation” benefits are as described earlier.

2. The process of boiling the water to pouring and brewing all contribute to the “Rest” factor experience, as the action distracts us from the focus on stress.

3. The origin of the beans, the kind of roast, water temperature, aroma, taste, and brewing process are all considered as a craft to be enjoyed. It is a “Recreational” experience when the enjoyment of these elements are combined to create the perfect cup!

There are plenty of coffee beans from around the world that are available at supermarkets, online, and at coffee shops. If you can, find beans that you like and mill it yourself. This will enhance more of the recreational aspect. Of course, if you are busy, just boiling water and pouring a simple cup that you enjoy is enough to experience the 3R’s.

By the way, the chlorogenic acid levels are higher when the coffee is properly poured over instead of using instant coffee. Although it is more time-consuming, we recommend going through the pour-over process if you want the full health benefits.

Increase Concentration and Productivity With Coffee

Coffee not only makes us feel relaxed, but it also increases our concentration and productivity.

A study showed that a brain wave called P300 increased when people smelled the aroma of coffee. This is the same brain wave that increases when we reach a concentrated state.

Scientists found that different coffee beans had different levels of relaxation and concentration effects. For example, Guatemalan and Jamaican Blue Mountain types showed stronger effects of relaxation, while Brazilian Santos and Sumatra Mandheling were more effective for concentration.

We can use this knowledge to our advantage and choose coffee beans based on whether we want to relax and reduce stress or concentrate and boost productivity.

Beware of Caffeine Overconsumption

We’ve talked about the multiple benefits of coffee, but that doesn’t necessarily mean we should consume it limitlessly.

The caffeine in coffee helps gastric secretion which supports the digestion of food. However, drinking too much coffee on an empty stomach will secrete too much gastric juice and cause stomach irritation. Additionally, caffeine excites the nerve, so drinking it before bed can cause light sleep or sleeplessness. When the nerve is overstimulated, it could also cause dizziness, increased heart rate, physical discomforts, anxiety, and nervousness.

If we apply it to power naps, there are ways to use this mechanism of caffeine to our advantage.

For daily consumption, 400 milligrams (mg) of caffeine per day appears to be safe for healthy adults. That’s roughly the amount of caffeine in 3 to 5 cups of coffee.

There are many health benefits to coffee, but keep in mind that moderation is always key.

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：

ISIC the institute for scientific information on coffee. (n.d.). Coffee and Health. Coffee and Health. Retrieved May 3, 2021, from https://www.coffeeandhealth.org/

Yamagata, K. (2018). Do Coffee Polyphenols Have a Preventive Action on Metabolic Syndrome Associated Endothelial Dysfunctions? An Assessment of the Current Evidence. Antioxidants, 7(2), 26. https://doi.org/10.3390/antiox7020026

Yajima, J., Hase, M., Iwanaga, H., Kai, M., & Shiga, J. (2014). The Rise in Performance and the Buffer of a Stress Response by Coffee Intake. Bulletin of Beppu University Graduate School, 16, 81–88. http://repo.beppu-u.ac.jp/modules/xoonips/download.php/gk01608.pdf?file_id=7085

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The Relaxing Effects of Scents

Maintaining Focus

Scents can be effective in situations where concentration is required. In a study of scent stimulation and its effects, participants were asked to perform a series of simplistic tasks. As a result, participants exposed to scents showed a tendency of time reduction on subsequent task engagements. Repetition of monotonous tasks usually reduce concentration in participants, but the scent was believed to help restore this concentration.

In the same experiment, results also showed that scents helped with drowsiness during tasks. From these results, some believe that scented car fresheners are useful for long-distance drives where drowsiness is easily induced due to the unchanging landscape. Smelling a scent helps us recover from fatigue and prevents us from falling asleep.

Scents Can Improve Our Quality of Life

In addition, scents have been shown to improve mental health. As an example, let’s look at a study of Japanese university students. In this study, students who often used the Student Counseling Room were asked to smell their favorite scent every morning for a week. Researchers investigated the subsequent changes in their quality of life and mental health.

Prior to the study, these students who used the counseling room had the tendency of poor quality sleep, less physical activity, and more anxiety than those who did not use the counseling room. In addition, their mental health and life quality tended to score lower. However, through this experiment, these characteristics continued to improve until there was no quantifiable difference between them and the students who did not typically use the counseling room. It’s amazing how much change occurs when we simply smell a scent that we favor.

Once a Day is All You Need

What’s interesting about the study mentioned above is not just the effect of the scent itself. The key point here is that they were only asked to smell their favorite scent once a day in the morning for a week, yet it produced more than one benefit.

We could use an aroma diffuser or light an aroma candle at home to fill the room with your favorite scent, but this can be unexpectedly tedious, and we might forget some days. What we can do is transfer our favorite aroma into a portable spray bottle for an easy and effortless alternative to carry around.

Different Scents for Different Occasions

Citrus for Stress Reduction

Citrus scents, such as lemon and grapefruit can be refreshing. They also help reduce stress and improve mood. In one experiment, grapefruit scents were presented to subjects who felt stressed after performing a simple task. Researchers measured the participants’ stress levels based on the State-Trait Anxiety Inventory (STAI), and found that their anxiety decreased more than before they had performed the task (Figure 1 below). It is likely that grapefruit had an effect on the reduction of anxiety. Similarly, it also had an effect of increased relaxation.

If you are someone who gets nervous before a presentation or meeting, smelling citrus-based fragrances may help you feel a little more relaxed.

Lavender for Improved Focus

Lavender is recommended when we struggle to keep our focus. In a study that utilized lavender scents, it was shown to improve work efficiency and reduce mistakes. Lavender scent activates the parasympathetic nervous system, thus improving concentration.

In addition, lavender fragrance is proven effective even when the scent is very faint. While lavendar could help improve our concentration, keep in mind that wearing too much perfume can cause discomfort to those around us who are sensitive to smell . A little goes a long way!

Image：Unsplash
References：

Haga, S., & Masuda, T. (2008). A Psychological Stufy on the Effect of Scent on Arousal. Japan Human Factors and Ergonomics Society, 44(Supplement). doi: 10.14874/jergo.44spl.0.340.0

Yoshikawa, H., & Adachi, Y. (2018). Prospective Study of Fragrance Effect in Mental Health of University Students (1). The 82nd Annual Convention of the Japanese Psychological Association, 281.

Muramatsu, H., Mori, C., Nagasawa, Y., & Fukuzawa, H. (2000). Effect of Smell of Grapefruit on Mental Task. Bulletin of Yamanashi Medical College 17, 42-47. doi: 10.34429/00000696

Kuwagaki, A., & Goto, K. (2017). The Relationship Between Low Concentration Lavender and Attention Maintenance. The Annals of the Hokkaido Psychological Society 40(0), 22-22. doi: 10.20654/hps.40.0_22

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A large decorative plant placed in the corner of the office.
A small potted plant placed on the desk.

We often see plants in our workplace. But why? “It looks good” or “It’s healing,” we may say. Many of us only have a vague impression. Research indicates that greening the office actually reduces fatigue.

Plants Make Space Feel Brighter

Scientists blocked sunlight coming through the window by placing partitions and plants to see if it made a difference in impressions. Even though plants blocked the sunlight and made the room darker, results showed that it gave off the impression of a brighter room. On the other hand, using partitions clearly gave off a darker impression when placed in the same position. Scientists think that this is because greening the space by placing a plant evokes more of a ‘psychological brightness’ in our perceptions.

A Little Bit of Greening for Relaxation

Some of you may think, “I don’t all have enough desk space for plants!” To see if size matters, an experiment measured fatigue levels in participants provided with three different plant options to put on their desks. Each participant received a large plant, a small plant, or nothing at all. Participants with large plants and small plants ended up showing signs of relaxation. Participants with no plants showed no signs of relaxation. In other words, the size or number of plants doesn’t matter when greening your workspace.

Smaller plants were also found effective in suppressing drowsiness for viewers. Researchers believe this is due to participants having more visual contact with smaller plants throughout their work hours and breaks. The more attention they gave to the plant, the brighter their work environment was perceived.

Different Plants, Different Effects

A wide variety of plants are ideal for interior decoration. Some plants have leaves that are lush and round, while others are mixed with colors ranging from green to red. People have different tastes, but no matter what you choose, the impressions we get viewing them seem to be pretty consistent.

Research with 102 college students using 16 kinds of plants tested the impression different plants gave off. A large number of students chose; Weeping Figs, Corn Plants, and Lemon Cypress as plants they’d want in their room. Many of them claimed that it made the room feel luxurious, refreshing, and restful.

On the contrary, Garden Crotonas was most mentioned as the plant that made them feel a little restless when placed. Respondents described the plant as cold and tense. The lack of comfort may be coming from the fact that the leaves are mostly red on this plant.

Uplift your mood at the office today, by placing a small green plant on your desk. Whenever you feel tired, try gazing at it for a while. The power of the plant can assist you in reducing your fatigue.

→ Looking to improve your mental health? Try the SELFMIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image：Unsplash

Reference:
Asaumi, H., Nishina, H., Namba, R., Masui, Y., Hashimoto, Y. (1995). Evaluation of Impression of Ornamental Foliage Plants and Psychological Rating of Rooms with Ornamental Foliage Plants by Means of Semantic Differential Method. Shokubutsu Kojo Gakkaishi, 7(1), 34–45. https://doi.org/10.2525/jshita.7.34

Hasegawa, T., Shimomura, T. (2010). Comparison of psychological effects on workers between a small interior plant and a large interior plant. Journal of the Japanese Society of Revegetation Technology, 36(1), 63-68. https://doi.org/10.7211/jjsrt.36.63

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