Research and Publications
Want to learn about how uMore is improving lives? uMore is committed to using science to rigorously assess the impact we are having.
For all enquiries and commentary please email alex@umore.app
Impact Report: Fostering understanding with self-care
Impact report on uMore self-care activities uMore launches the first collection of self-care activities designed to help users take action to improve their personal well-being. Each self-care activity is based on scientific evidence and helps foster health-promoting...
What Is Positive Psychology?
What is positive psychology? How do we practice a positive mentality? Let’s find out!
What does burnout feel like? And why do I always feel exhausted after work?
What is burnout? How do we look after ourselves when we feel it? Let’s explore burnout and learn how to manage it.
Practice autogenic training, helping you become more centered.
This article will help you develop autogenic training skills to feel more calm and relaxed.
Did you know we we tend to talk to ourselves throughout every day!
This article will help you understand how developing a positive inner dialogue can help you combat stress.
Try a mindfulness-based stress reduction technique to your mind become aware of your body’s relationship.
This article will help you learn to deep breathe and practice mindfulness meditation to reduce stress.
Release Tension With Applied Relaxation
This article will help you relax your body from top-to-bottom to reduce feelings of tension or stress.
Focus on relaxation breathing, it is important to take some time to yourself to recenter, relax, and enter a place of calm.
This article will help you learn to breathe and relax your body in times of stress.
Bring calm to your body with diaphragmatic breathing
Let’s relieve this tension by practising a technique called diaphragmatic breathing. As you can tell from its name, this exercise uses the powerful breathing muscle above our belly to establish calm through long-lasting breaths.
So you would think we know how to do this correctly, right? Well, perhaps you should think again.
Learn how to deep and mindful breathing can improve your mood, increase blood circulation, and reduce stress.
Do you experience headaches, tension, or difficulty breathing when you are stressed? You are not alone.
Oftentimes stress and strong emotions can put a strain on the way we breathe – whether it manifests as shortness of breath or panicked breathing.
Do you think of yourself as a perfectionist? Do you sometimes feel that no matter how hard you try, nothing is ever good enough?
Sometimes we create very high expectations for ourselves. We oftentimes do this to do a “good job” in the eyes of others. If we don’t reach our high objectives, however, we can feel unworthy, anxious, and stressed. This might happen when our emotions start to dictate how we feel.
Emotional fluctuation is natural and quite normal. Our emotions come in all shapes and sizes. Sometimes they are positive, while other times they are negative.
Our emotions can take us on a daily roller coaster ride. We will learn more about emotional regulation to manage these ups and downs.
Have you ever assumed accountability for something that went wrong, even if you were not directly at fault?
Personalizing negative outcomes can lead us to feel guilty, stressed, and overwhelmed. Let’s learn how to distance our emotional response from our logical response and practice emotional regulation.
How many times have you walked away from a situation while only focusing on the negative aspects associated with it?
Your failures are not as significant as they seem, and your successes are not as insignificant as you may think. Let’s learn to distance your emotions from your logical response to a given situation.
When you find yourself feeling stressed and anxious, do you start focusing on the situation’s potential negative outcomes?
Indulging in our negative thoughts can lead to harmful self-fulfilling prophecies. Let’s learn to cultivate a positive perspective and be hopeful for the future.
Do you sometimes think you can know what other people are thinking? Does your mind jump to conclusions that oftentimes represent the worst-case scenario?
Jumping to negative conclusions that may be inaccurate can cause unwarranted stress and anxiety. Let’s learn to logically consider all of the possibilities and causations of a given situation.
Do you subconsciously consider yourself a fortune-teller, even when you know you cannot predict the future?
Viewing your situation from a third person perspective may be all you need to reframe a situation and combat negative speculation.
Think First Before You Jump To Conclusions
Jumping to negative conclusions can lead to feelings of anxiety and tension. Let’s learn to regulate our negative speculation.
How many times have you felt that you completely missed a chance at something you want after making one small mistake? Did it leave you feeling stressed and panicked?
Almost no situation is entirely positive or negative. There are many gray areas where we can takeaway helpful lessons or unforeseen benefits.