Welcome to week 2 of #wellbeingwednesday ! This post I'm going to be discussing something known as Imposter Syndrome and also touching on the topic of self-doubt. 

April 2020

Although Imposter Syndrome can't necessarily be officially diagnosed, it is a common phenomenon and experience that a lot of people struggle with. Individuals have persistent self-doubt about their abilities and feel as if they are a fraud, despite having many successes. They have a hard time linking their successes to their ability and instead say it was down to luck or external factors. This idea was first identified by psychologists Pauline Rose Clance & Suzanne Imes in 1978, and comes about because people can't internalise and own their successes (which basically means they have a hard time accepting their achievements). 

Some of the common signs:

- self-doubt

- fear you won't live up to expectations (family, society etc)

- sabogating your sucess

- attributing success to external factors 

I think I can say for many us we have all experienced doubt. Doubt about not being good enough for a job, doubt about starting a new business, doubt about anything that requires a decision. It's okay to have doubt. It's normal. But it's important you don't let your doubt control your actions. The negative thinking, self-doubt and self-sabotage can also impact other areas of your life so it's always a good idea to talk to people about how you feel. 

There are different forms of Imposter Syndrome and one of them includes being a perfectionist. Perfectionists are never satisfied with their work, and constantly look at their weaknesses and never strengths. Additionally, perfectionists may procrastinate due to their own high standards. 

How can you overcome Imposter Syndrome?

Acknowledge your thoughts. Be aware of the thoughts that come into your mind and question them. Assess if your thoughts are rational. This may be difficult but it will get easier with time. Recognising the signs is the first step to improving the symptoms of imposter syndrome. 

Be kind to yourself. It's okay to have doubts. Start practising positive self-talk. When a negative thought enters your mind, stop and challenge it. I'll give an example... if you think "I just got lucky", then stop and question the thought ... "What work did I put in to achieve this?". You can also use affirmations to counteract the negative thoughts ... "I've worked hard" "I deserved this". Research has found that repeating affirmations can improve stress and anxiety levels. 

Track your successes. One symptom of imposter syndrome is attributing your success to external factors and not yourself. So a way to get around this could be keeping track of your successes. You could keep a 'Happy' folder on your computer with a document of all your wins, successes and achievements. You could write in a journal. Make a photo journal of your successes. Anything to keep you reminded of your achievements so when a thought pops in your head about you being a "fraud" or "imposter" you can see the evidence that says otherwise.

I know this year has been tough and Thanksgiving and Christmas may not be celebrated in the same way as previous years but be creative, find different ways you can celebrate with your family (virtually!). 

Thanks for reading!

Amrita 

xx

Now more than ever we need to support and look after each other. 2020 has been a rough year for everyone but the kindness hasn't stopped. Even though we've been social distancing, people still take the time to be kind to each other and that is something really special. Remember: a smile goes a long way!

Self-care is so important for your well-being. Taking time out of your day to care for yourself can make you feel good in the long run. You don't even have to spend a whole hour if you don't have a lot of time take 10 mins to treat yourself to your favourite drink or snack, spend time outside and listen to your favourite song, watch a show that makes you laugh ... anything that makes you feel good, do it! Take some time to prioritise yourself.

Some symptoms include:

- low mood

- loss of pleasure or interest in everyday activities

- feelings of despair, guilt and worthlessness

- lacking energy and feeling sleepy during the day

- weight changes (some people crave foods containing carbs)

Why do people experience SAD: 

- lack of sunlight disrupting serotonin levels

 Research shows that when there is more daylight, the brain makes more serotonin (a hormone sometimes known as the 'happy' chemical, because it contributes to wellbeing and happiness and can affect mood). Therefore, shorter days and longer hours of darkness in autumn and winter can lead the body to have more melatonin (a hormone that makes you feel sleepy). This imbalance of hormones can cause people to experience symptoms of SAD. 

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Treatment:

IMPORTANT: If you feel like you are experiencing symptoms of SAD or Depression and you're finding it difficult to cope, please talk to someone because there is a lot of help and support out there for you, and think about seeing your GP because they can recommend a number of helpful treatments (As I am not a professional I would really recommend seeing someone if you feel out of control and if it's impacting your daily life)

A GP will recommend the most suitable option for you, which would be based on the symptoms you are experiencing and how severe they may be (e.g. Cognitive Behavioural Therapy, antidepressants and light therapy)

Things you can try yourself:

There are a number of things you can try, in order to improve your symptoms and wellbeing during the autumn/winter months. There is plenty of resources available online but here are a few tips:

- Natural sunlight: I know it's difficult in the winter months to do this but getting as much light as possible can really help. Here in the UK, it gets dark by 4-5pm and that can really not make you feel so good. I would suggest going out for a quick walk when it's still light. This can also be difficult if you're working and don't finish until late so maybe wake up a little earlier and go for a quick 10 min walk before work or go during your lunch break. If that's not possible, go out in the garden for 5 mins. Make sure to keep your work and home environments as light as possible. 

 - Exercise: You probably all know by now the importance that exercise has in boosting your mood. As much as I don't like it sometimes, it defo gives me a boost during the day. Try to exercise during the day when it's still light and/or outdoors (I know what you're thinking, why is this girl telling me to exercise, outdoors, in the cold??? but even if you go for a walk or a jog for 5-10 mins every day, you will start to see the benefits!) 

- Diet: This is also a key thing to look out for, not just for improving symptoms of SAD and/or Depression but for your general wellbeing. It is so important to keep a healthy, balanced diet. The food you put in reflects how you feel 100%. And I'm not saying get rid of junk food, sweets and chocolate completely! (because what kind of life would that be if we couldn't enjoy our fave snacks!) Just keep a balance. Balance is the keyword. When you're making dinner, add some veggies. One day instead of chocolate as a snack, have some fruit. Make conscious decisions about what food you eat. 

- Talking: Another important tip is reaching out to family and friends (I know all the tips are important but this is a major one!). Talking to people is difficult when you feel like they won't understand you or if you feel so out of control you don't want to talk but it can help you so much. Being able to talk to your family and the people you live with about SAD can be so helpful because it will allow them to understand how and why your mood changes during the autumn/winter months and this will lead them in being able to support you more effectively. 

And lastly,

- Light Therapy: This is where you sit by a special lamp called a lightbox, usually for around 30mins to an hour each day. The lightboxes produce a bright light that mimics sunlight, which is missing during the darker winter months. Research suggests the light may improve SAD symptoms by encouraging your brain to reduce the production of melatonin (a hormone that makes you sleepy) and increase the production of serotonin (a hormone that affects your mood). Additionally, you can buy something called a sunrise alarm clock, this is an alarm clock that gradually lights up your bedroom as you wake up. (There are possible side effects of using light therapy so it's always best to get your GP's opinion on what the best option is for you)

Additionally, if you want more information on SAD there are plenty of resources online, or you can visit the NHS website, the mental health charity MIND and YoungMinds. 

Thanks for reading!

Amrita 

x