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Blog Posts (33)

  • Me, Myself and (My) Mind: A Journey from Self-Doubt to Personal and Professional Growth

    When thinking about what to write in this blog, I toyed between providing you with facts and top tips, like most blogs do or giving some insight on how I (sometimes unintentionally) use the skills I’ve learned since working at PsycApps on a daily basis. When I started my journey here (almost 1.5 years ago), I joined, wanting to help as many people as possible. I know first-hand the frustrations of the long waiting list to be seen by a professional counsellor. I was someone who needed help but was on the waiting list for 6 months. For some people, it can be shorter, but for others, you could be waiting for over a year. The worst part? The waiting made me feel like I wasn’t important enough to be seen. The wait was excruciating. Each passing day felt like a battle against my own mind, a constant struggle with self-doubt and uncertainty gnawing away at my confidence. But it was during those moments of waiting, of grappling with my mental health challenges, that I began to understand the true power of resilience. Resilience isn't just about bouncing back from setbacks; it's about finding the strength to endure and keep moving forward even when the road seems daunting. And in those months of waiting, I learned to tap into that resilience, to cultivate it like a precious garden in the barren landscape of doubt. One of the most important lessons I learned during that time was the value of self-care. It's easy to neglect ourselves when we're consumed by the demands of daily life, but taking the time to nurture our own wellbeing is essential for building resilience. Whether it's through meditation, exercise, or simply indulging in the things that bring us joy, self-care is not a luxury—it's a necessity. But resilience isn't just about taking care of ourselves; it's also about reaching out for support when we need it most. For me, that meant seeking help from friends and family and tapping into my support network. Unfortunately, during dark times, I felt alone and lonely, but I soon realised that I was simply rejecting those in my inner-circle.  It took courage to admit that I couldn't do it alone, but it was a crucial step in my journey towards healing. Of course, resilience isn't a magic cure-all. There are still days when self-doubt creeps in, when the weight of the world feels too heavy to bear. But now, armed with the knowledge that I have the strength to overcome even the toughest challenges, those moments feel less like insurmountable obstacles and more like opportunities for growth. Perhaps that is the greatest gift resilience has given me: the ability to see setbacks not as failures but as chances to learn and evolve. Ultimately, it's not our successes that define us but how we respond to the inevitable setbacks along the way. So, if you're struggling with self-doubt or facing challenges in your personal or professional life, remember this: you are stronger than you think. And with a little resilience, there's no limit to what you can achieve. I wish you a happy and healthy Mental Health Awareness Week. Brighter days are on the horizon.

  • Stuck in a Thought Trap? How to Break Free from Unhelpful Thinking Patterns

    Mental Health Awareness Week is upon us and one area of mental health that not everyone is aware of is how some of our thought processes sneakily make daily life really tough. Don’t worry, we’re going to uncover them. Facts Vs NATs Negative automatic thoughts are spontaneous, self-defeating thoughts around a person, situation or environment. For you, this might be believing things like no one will ever want to date you, you shouldn’t join a club because everyone will hate you there or you’ll never succeed. While it’s hard to “get rid” of NATs, one thing you can do is challenge those thoughts. Ask yourself, is this thought a fact or a NAT? Why do I believe this to be true? Should I let this thought change my actions/inaction? Is There Safety in Safety Behaviour? Safety behaviour is behaviour that gives you a hollow sense of comfort. For example, perhaps you drink or use drugs to feel more relaxed in social settings. To identify a safety behaviour, ask yourself, “Is this something that makes things better or makes things feel better?” Fortune Telling: A Superpower or Super Inconvenience? Fortune telling is predicting future negative outcomes despite a lack of certainty. Sometimes we use this to “brace ourselves” for a potential negative outcome we’re worried about. Unfortunately, most of the time, fortune-telling can lead to a real mess. Maybe you didn’t bother revising because you “just knew” you were going to fail. Maybe you push loved ones away because “they’re going to leave you.” The best way to combat fortune-telling is by talking about your worries to someone. With all unhelpful thought processes, speaking to someone can help put your mind at ease. By listening to a third party who knows you well, they can help you identify patterns and put things into perspective. By talking your worries through, you can get to the core of the problem and take steps to nurture a healthier mindset.

  • 7 Steps to Upgrade Your Sleep Habits

    Hey, fellow night owl or potential future sleep enthusiast! Let’s talk about something crucial yet often overlooked: sleep hygiene. I know, I know, it sounds like something your grandma would nag you about, but trust me, it’s worth paying attention to. Picture this: you’ve got a big exam tomorrow, or maybe a deadline looming over your head. Your first instinct might be to pull an all-nighter fuelled by coffee and Red Bull, right? Wrong move, my friend. Sure, you might power through the night, but the consequences could haunt you later. Let’s break it down. What’s Sleep Hygiene Anyway? Sleep hygiene isn’t just about taking a shower before bed (though that’s important too). It’s all about your sleep habits and the quality of your ZZZs. Think of it like this: just as you need to clean up your room to keep it cozy, you need to tidy up your sleep routine to keep your mind and body in top shape. Why Does It Matter? First off, your health is non-negotiable. Consistently getting around 8 hours of shut-eye MINIMUM each night (yes, it varies for everyone) is crucial for your well-being. Forget the idea that sleep is for the weak or that you can sleep when you're dead. Even superstars like Harry Styles need their beauty rest. Example Time! Ever tried solving a crossword puzzle before bed, determined to crack that last clue? Your brain's on overdrive, but the answer eludes you. Here’s the twist: sometimes, the best way to find the solution is to sleep on it. Seriously, your brain needs downtime to recharge, just like a computer. The Downside of Bad Sleep Hygiene Poor sleep quality isn’t just a minor inconvenience. It can mess with your head and your body big time. We’re talking anxiety, depression, fuzzy thinking, and a whole lot more. Plus, pulling all-nighters isn’t as heroic as it seems. You might feel like a superhero in the moment, but your performance will likely suffer. How to Step Up Your Sleep Game Ready to upgrade your sleep habits? Here are some game-changing tips: 1. Ditch the screens at least an hour before bed (unless you’re using a chill app). 2. Swap Netflix for a good book or some soothing tunes. 3. Practice relaxation techniques like meditation or gentle stretching. 4. Avoid caffeine and nicotine after 2pm 5. Keep a consistent sleep schedule, even on weekends. 6. Manage stress during the day to avoid tossing and turning at night. 7. Keep your bedroom cold and dark Remember, your sleep routine isn’t just about getting through the night. It’s about setting yourself up for success, both now and in the long run. So next time you’re tempted to burn the midnight oil, think twice. Your future self will thank you for it.

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Podcasts (19)

  • Our Story | eQuoo Wellbeing

    A Note from eQuoo Purpose-built for students and staff in education, eQuoo is a team of psychologists, mental health advocates and creatives with a shared passion for improving the mental wellbeing of all students. Mental health is more relevant than ever, especially in young adults but getting support is costly, with long waiting times and associated stigma. That’s why we’ve built a state-of-the-art app, accessible at any time, with the most robust reporting system so that every student and staff member can build the best versions of themselves. "We are here for your students We understand the pressures and challenges Schools and Colleges face and the growing wellbeing interventions needed to support students. Our mission, via our clinically proven solutions, is to build the resilience and mental health of UK students, reducing interventions and helping them become the best versions of themselves. " Tim Smith, Business Development Director Personal Growth Reduce Anxiety Relationship Skills Reduce Depression Resilience Integrated Wellbeing and achievement is an integrated concept Builds Resilience eQuoo is designed to lower anxiety & depression and build resilience Triage System In-app triage system to direct students to the most suitable care Insights Backend access to robust analytics and insights Cofounder, CEO & Psychologist SILJA LITVIN A clinical psychologist with years of experience providing counselling and therapy, including in the NHS NELFT mood and eating disorder division. Silja’s speciality is clinical psychology (depression and anxiety) and systemic psychology, the science of relationships. ​ "Psychological skills are a human's mental toolbox, and I'm here to equip young adults." Cofounder & COO VANESSA HIRSCH-ANGUS On the back of 17 years at AXA in global senior Leadership roles, Vanessa has significant health and wellbeing knowledge and wide-ranging, international business experience across multiple sectors, including Private Equity. ​ "Life has never been more complicated for young people. I’m passionate about finding ways for them to deal with those challenges - to thrive, not just survive" Founders Meet the Team Meet the talented and passionate team behind eQuoo! Our team is comprised of experienced professionals in the field of psychology, gaming, and technology. With their diverse backgrounds, our team members bring a unique perspective to the eQuoo project. From our developers, who work tirelessly to ensure that you're able to enjoy a seamless gaming experience, to our psychologists, who have lent their expertise to developing unique gamified tools that help people improve their emotional health and wellbeing, each member is committed to pushing the boundaries of what's possible in the world of gaming for good. Get to know us better and join us on our exciting journey to revolutionise online gaming! CFO ANTHONY LILLYMAN Business Development Director TIM SMITH Lead Researcher Dr. PHILIP JEFFERIES Lead Unity Developer ADELINE TUSHABE Marketing Manager SHREE MAGDANI Head of the Division of Psychology and Language Sciences, UCL ​ Prof. Peter Fonagy Professor of Psychology and Head of the Research Unit Emotion and Motivation, LMU Prof. Markus Maier Professor of Psychology, UCL ​ Prof. Steve Pilling Clinical Advisory Board

  • Contact | eQuoo Wellbeing

    Book a meeting with our specialists to find out how eQuoo can help your school achieve positive mental wellbeing through resilience and emotional health. Speak to our team "I have already learnt how to help control negative thoughts, and as I play through more of the game, I look forward to learning about my own mental health and how to improve my thinking." Paragon Skills

  • eQuoo | Evidence-based Psychological Skills

    Clinically proven digital gaming app designed to build emotional resilience in students. BOOK A DEMO CLINICAL RESEARCH Trusted and valued by 500 ,000+ teachers, students and professionals who have already discovered eQuoo teachers, students The Proof is in the Research eQuoo is in the 2% of mental health apps that have undergone clinical trials. ​ Seamless Onboarding and Ongoing Support We will support you all of the way to allow your students easy access to eQuoo, to help maximise early engagement and ensure a successful launch. Post-launch, your Account Manager will keep in regular contact and provide analytical reports to show the impact eQuoo is making to your students' resilience and wellbeing. Robust Reporting- see the value of eQuoo Access detailed reporting on student engagement and retention, the clinical impact on mental health, at-risk populations, trends, and student-reported value - including the impact on productivity and enjoyment in playing the game. Learn to Earn Integrate with your MiS system for centralised reporting Builds Resilience eQuoo is designed to build resilience and reduce anxiety and depression in just 5 weeks Custom Signposting Custom in-app signposting to direct students to the most suitable care Insights Reporting suite against all groups, SEN, Pupil Premium, Ethnicity and more Created by Psychologists Built for Education Primary & High Schools | Higher Education | Apprentices Created by Psychologists Built for Education Bespoke Triage System Link to Internal Staff and Resources Custom signposting for internal and external support Intuitive Emotional Wellbeing Assessment for Appropriate Signposting BOOK A DEMO BOOK A DEMO Created by Psychologists Built for Education Who we are working with Paragon Skills is an award-winning, Ofsted-rated ‘Good’, national apprenticeship provider inspiring over 7,000 learners annually and working with over 2000 businesses to deliver apprenticeships in a high-quality, consistent way. Paragon Skills partners with eQuoo as they recognise the emotional and mental health of their employees, and apprentices is of great importance to their personal growth and well-being. Join 500,000+ teachers, students, and professionals who have already discovered eQuoo BOOK A DEMO students, teachers and professionals who have already trusted us + 000 500, higher retention rate than other mental health apps 3 x longer sessions than other wellbeing apps 5 x to proven results ​ 5 weeks “Educational establishments across the UK have seen considerable growth in students requiring mental health support, partly due to the pandemic. We are providing a range of services to support these students, we recognise that eQuoo can help us to support students before they need that intervention and those in need of immediate support. We are using the eQuoo app to build the resilience of our students and are pleased to be collaborating on this project.” Deputy Principal, Cambridge I have already learnt how to help control these negative thoughts, and as I play through more of the game, I look forward to learning about my own mental health and how to improve my thinking. The game has a wealth of knowledge and information, based on scientific study to help you improve your emotional and mental health. You can begin improving your mental health today, just by playing through an adventure game and making choices based on your own thinking. Who we are working with Join 500,000+ teachers, students, and professionals who have already discovered eQuoo BOOK A DEMO 65 retained users stay for over 30 days % 5 longer sessions than other wellbeing apps x 3 higher retention rate than other mental help apps x

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