Have you ever felt like you were not good enough for a role? Felt out of your depth? Or felt like someone might call you out? Then Rebecca Woods has some words of comfort as she looks into ‘imposter syndrome’.
The term ‘Imposter Syndrome’ originates from the 1970’s when two psychologists, Clance and Imes, observed that many successful professors, administrators and students they supported were concerned they would be revealed as frauds.
Imposter Syndrome is a term often used when we are doubting our abilities or feel we may not be ‘good enough’ in some way. Within the workplace, this may include feeling we are not up to delivering a task we have been set, or that we are not worthy of a promotion.
We feel this way due to perceived personal shortcomings, but sometimes we may label something as Imposter Syndrome when it isn’t.
To use a flower analogy, a dandelion can grow anywhere … but what if you aren’t a dandelion?
Some reasons why we may feel we aren’t “good enough” …
Why we feel we are not good enough
A physical environment that doesn’t support our needs – the social model of disability states that people are disabled by barriers in society rather than by their difference, yet we may perceive challenges as being our responsibility. How accessible is the environment for YOU?
An unsupportive culture – perhaps we are in a culture that doesn’t align with our values or where we feel misunderstood, unseen or different.
On the flip side, we may want and need the opportunity to be treated the same as everyone else but other people, or the environment itself, may not enable this.
Neurodivergence – those of us with neurodivergence may have different needs than those we spend time with. We may need information to be delivered in a different way, or notice or be impacted by things that others around us aren’t aware of.
Menopause
Hormonal shifts during times such as pregnancy, perimenopause and menopause mean we may react differently than usual to sensory information such as smells, sounds or temperature.
Similarly, illness, disability, the ageing process or life events such as bereavement or childlessness can result in our needs changing or us feeling that we don’t ‘fit’.
Communication is key to building positive relationships and connection – not everyone benefits from the same communicate style, or processes information in the same way or at the same speed.
In a work environment, some things that might help include …
Raise concerns
Speaking to your line manager to raise your concerns
With University Mental Health Day coming up on March 9, Rebecca Woods suggests some coping mechanisms for when your time away isn’t necessarily feeling like the ‘best days of your life’
University, the “best days of your life?”
It can certainly be a positive experience for many.
If the average university course is three years long, however, in what other circumstances would we expect life to be consistently good, fun and easy for three years solid…?!
It’s natural to struggle and to experience difficult days.
Needing some support
If this is happening more frequently, or the bad days are starting to outweigh the good, it could be a sign that you need some support.
University life, or specific parts of this, may be causing you to feel this way.
Perhaps life outside of uni is proving challenging.
Alternatively, it might be a mixture of the two, or you may be unsure why you feel the way you do.
Some things that might help…
Speak to someone – this might be a friend, a tutor, or another member of staff
Familiarise yourself with the support available at your uni and how to make contact –your online learning account and university website should have details
In-person and online appointments are usually offered
Add university support details / mental health phone lines / text services to your phone – just in case
Do you have a mental health diagnosis? Have you shared this with uni? By speaking to your uni mental health team, support such as reasonable adjustments can be put in place
Check out Disabled Students’ Allowance (DSA). Not everyone identifies with the word disabled, but if you have experienced longer term challenges with your mental health, you may be eligible to apply. DSA is a grant and can provide support including assistive technology and mental health mentoring.
Speak to your GP. If you haven’t spoken about your mental health before, try writing down your concerns / making a list of things to talk about. The Doc Ready website can help with this.
Other things to keep in mind…
Looking after our general wellbeing helps support good mental health.
Keep hydrated (try and keep fizzy, sweet and energy drinks to a minimum)
Aim to eat regular meals (including as many of your five a day as you can)
Move your body regularly, including outside if possible
Stay connected, ideally in person but online / on the phone can be helpful, too
Aim to regularly do things that are non-course related and help you feel good (societies offer a range of different options)
Try and establish a regular sleep routine (and keep screen use to a minimum before bed)
Whilst it might be tempting to have a drink to lift your mood, be mindful that alcohol acts as a depressant on the central nervous system
Find ways to manage stress – your uni might offer Mindfulness sessions or workshops on specific wellbeing topics
Try and include regular down time within your week –(try meditation apps, ASMR, creative activities or gentle movement)
If you have money concerns, try contacting the student finance team at your uni for further advice
Plotting your deadlines on an academic calendar or online planner, and using reminders, can help with organisation and keeping track of work
It can be difficult to share how we feel, but reaching out is the first step in accessing support. This can make all the difference to your uni experience!
On World Menopause Day, Rebecca Woods offer some words of comfort and some words of advice for those women entering that part of their lives.
Firstly, some lingo…
Perimenopause – “peri” means “around menopause.” This is the time before periods have stopped and may last up to 10 years.
Menopause – is often used to describe the overall experience of menopausal transition or change (menopause is also referred to as ‘the change’). Medically, menopause refers to the specific point in time when it has been 365 days since someone had a period (this can be due to natural process, surgery or medical treatments). So, menopause is actually just a day!
Everyone born with ovaries will go through the menopause at some point. The average age is 51.
Post menopause – the time after menopause. This may represent over a third of someone’s life.
Whilst the physical symptoms of menopause tend to be better documented (think hot flushes), our mental health can also be affected during this time and can include symptoms and experiences such as:
Sleep can also be affected, which in turn can impact on our wellbeing generally.
If you are concerned about how you are feeling, and/or feel that symptoms are not easing, consider speaking to your GP.
Things that can be supportive during this time…
A healthy sleep routine (try to aim for 7-8 hours per night, keep your bedroom cool and dark and free from unhelpful distractions)
Eating healthily (try making small, achievable changes such as aiming to include one additional piece of fruit or vegetable each day)
Regularly moving your body (think the 3 Ps – Pacing, Planning, Prioritise)
Staying mentally active (this may involve trying a new activity or revisiting a former hobby e.g. playing an instrument)
Finding ways to reduce stress (breathing exercises, keeping a diary, spending time outdoors, and regularly doing things you enjoy are some examples)
Staying connected (social connectedness can help to reduce anxiety and depression)
Make time for you (think of things that lift you and bring moments of joy)
Heather Corinna, an American author and educator, describes how things that help people navigate puberty can also be supportive during menopause, including:
Access to clear, comprehensive information
Realistic expectations and comforts that are aligned to our individual needs
Access to what we need to care for ourselves
Respect, sympathy, empathy and kindness from others
Finally, some inspirational words…
“People are afraid of changing; that they’re losing something. They don’t understand that they are also gaining something.”Sharon Stone
“It’s a time of liberation. It’s a time of shedding the shackles of inhibition and giving a damn.”Davina McCall
“What a woman’s body is taking her through is important information. It’s an important thing to take up space in a society, because half of us are going through this but we’re living like it’s not happening.”Michelle Obama
Rock My Menopause – website for the campaign created by the Primary Care Women’s Health Forum (PCWHF). Includes resources on menopause for transgender people and people with learning disabilities https://rockmymenopause.com/about-us/
Podcast:
Menopause Whilst Black Karen Arthur, podcast host & speaker, is an advocate for diversifying menopause & is committed to sharing the stories of black women living in the UK. https://www.thekarenarthur.com/menopausewhilstblack
Book:
“What fresh hell is this? Perimenopause, Menopause, other indignities and you” Heather Corinna
Many of us sense a shift as the seasons change, whether this be in our energy levels, sleep pattern, appetite or a change in routine.
Weather has certainly been a regular news topic in the UK over recent weeks.
It’s not unusual for people to find that a particular season has a noticeable effect on their wellbeing.
Many of us sense a shift as the seasons change, whether this be in our energy levels, sleep pattern, appetite or a change in routine.
How we think about a season definitely impacts how we experience it.
Late summer
Late summer is viewed as a separate season in traditional Chinese medicine, a time when a shift takes place from more outward and strong energy (Yang) to the more inward energy of autumn and winter (Yin).
Therefore, it may be a helpful time to hit the ‘reset’ button and reflect on your wellbeing needs.
🍃 What habits are serving you well & can be carried forward? Are there any habits it would be helpful to adjust in preparation for the months ahead?
🍃 How is your sleep? Recent weather may have impacted your sleep routine. Is there anything that can be tweaked in your sleep environment to assist with sleep? For example, consider light levels, textures, temperature or relaxing smells.
Yoga can help
🍃 If you are finding things stressful, finding ways to be more present in your body through gentle movement can help – Qi Gong, Yoga, Tai Chi, and walking are some examples.
🍃 Autumn often brings a change in routine due to school and university terms beginning. What will help with this? Are there things you can pre-prepare and plan for, such as meals? Does it help to write down your routine using a planner, app or whiteboard?
🍃 Are there any dates or seasonal events coming up that you find difficult? How can you practice self compassion during these times? This may involve setting boundaries or doing something enjoyable, with others or just for you.
🍃 Finally, can you introduce more mindful practice into your routine? This could involve engaging in mindfulness when outside (noticing sounds, observing colours and how these are changing, what smells are in the air) as a way to notice and appreciate seasonal changes.
