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You are at work and it is time to give the presentation you have been working on all month. You are a few hours before presenting but suddenly your head is attacked with negative thoughts. These thoughts are brutal as they question your credentials, your capabilities, and even your right to present. Inside, you feel […]
You are at work and it is time to give the presentation you have been working on all month. You are a few hours before presenting but suddenly your head is attacked with negative thoughts. These thoughts are brutal as they question your credentials, your capabilities, and even your right to present. Inside, you feel yourself begin to shrink as you start to believe all of your leadership and work peers have been duped the whole time. They believe you are the person for the job based on all of your milestones thus far when deep down, you do not know how long you will be able to continue to “fake the part.”
The scenario you just read is an example of what the term “imposter syndrome” can feel like. According to Harvard Business Review, this phenomenon is defined “as a collection of feelings of inadequacy that persist despite evident success.” The difficult aspect of imposter syndrome is that no matter how many things a person has accomplished, they still feel as though they are fraudulent and do not represent the real version of themselves. Research has linked the theory to parental attachment issues, whereas labels parents placed on a person as a child about their capabilities subsequently represent how they show up as an adult.
If you have gone through this experience, you are not alone as up to 82% of people report the presence of imposter syndrome. While it can feel like an overwhelming obstacle to face as it can lead to anxiety, shame, depression, and a lack of self-confidence, there is hope.
Here are four ways to overcome your imposter syndrome so that you can live a peaceful and empowered life:
1. Name the Voice
Imposter syndrome can be sneaky as it slowly disrupts the heart and mind over time. There are instances where you may not even know imposter syndrome is in action as it can cause you to hold back from advancing your career or taking risks towards your dreams. Go ahead and give the imposter voice in your head a name. Does it sound creepy? Is it loud? Is it an inauthentic, gentle voice manipulating your mind? In order to combat imposter syndrome, you have to acknowledge when it is speaking. Once you name the voice, you are lightyears ahead in taking control of it.
2. Create a Success Jar
While imposter syndrome typically focuses on what you do not deserve and how much you are not capable of, you have the power to delete the belief system. Our thoughts and feelings are not always fact. Sometimes what happens in our minds is truly not what has happened in the real world. Take time to ask friends and family about events and situations where you have done something positive, successful, or impactful. For example, you may ask your parents to describe what they remember about your college graduation in detail. Write down these descriptions and experiences along with your own and add them to the jar. Anytime you hear “the voice,” this should prompt you to pull a story from the jar. With real stories and descriptions of your success shared from various trusted sources, you can rebuke the inaccuracies of your negative thoughts.
3. Dig Back to Your Childhood
Think about situations growing up that may have caused you to feel shame, depression, or incapable. Maybe this is something negative a parent, a friend, another loved one, or even an enemy told you. These experiences may be the roots of your imposter syndrome and you must make peace with them in order to move forward. This does not mean the person was right at all, but it is about accepting the experience for what it was at the time and reminding yourself of how you are no longer the same person. Using a growth mindset, you must realize that you have developed and changed since that time, therefore your capabilities have grown immensely too. Staying in the mind state of the child who was called “stupid” is only detrimental to your future success and it certainly does not define the person you are today (though you were never stupid back then either).
4. Know Your Values
Values serve as our North Stars in our lives as they keep us on track, even when we begin to feel lost. When you can identify what is important to you, you will be able to find peace in upholding your values, despite the outcomes in the world. If you value creativity, then when you complete a project and start to feel like an imposter, it is crucial that you reroute back to how you upheld your value of creativity throughout the project. You were true to yourself by keeping this value at the forefront and this is far from what an actual imposter would do. Therefore, you are successful by honoring what you believe in, which is a big step in self-acceptance and love, eventually knocking the case for “being an imposter” out of your life.
You are much more powerful than you think and overcoming imposter syndrome is a journey that requires consistency and commitment. Trust yourself and your process even if you fall from time to time. Most importantly, remember recovery is always possible when you believe you can recover.
At some point in life, most of us have experienced being in a toxic relationship, whether we’re aware of it or not. People of all ages, nationalities and sexual orientations can find themselves in an unhealthy relationship, confused as to how they got there, or perhaps even unsure the situation is unhealthy. While physical abuse […]
At some point in life, most of us have experienced being in a toxic relationship, whether we’re aware of it or not. People of all ages, nationalities and sexual orientations can find themselves in an unhealthy relationship, confused as to how they got there, or perhaps even unsure the situation is unhealthy.
While physical abuse is obvious, mental and emotional abuse can be subtle. It can also be particularly hard to notice things are wrong when you suffer from low self-worth. Abusive behavior can seem right to those who don’t know their own value.
Here are 5 signs you’re in an abusive relationship.
1. Undermining
When you try to speak with your partner, do they refuse to hear your side? Do they deny everything you say to the point of questioning your sanity? Do you question your own? Having disagreements is normal, but a partner who refuses to have an open conversation is problematic.
2. Isolating You from Others
If you feel you need the love, support and energy of close friends and family, but your partner isolates you from them, this is a sign of abuse. It could be subtle, pretending to be sick or in a funk to get you to stay home with them instead; or it could be more obvious, as in forbidding you to see certain people.
3. Put Downs
Saying something you know will be hurtful to someone is a form of verbal abuse. You are intentionally causing them pain. Though it may be said in jest, the humor may simply be a cover for cruelty.
If your partner is constantly putting you down or intentionally pushing your buttons, this is a sign of disrespect and even hostility.
4. Using the Guilt Card
Much abuse comes in the form of manipulation, and guilt is one of the easiest ways to manipulate another’s emotions to get them to do what you want. If you feel you are being manipulated through guilt to the point where you’re ready to give up any power you have in the relationship, this is a sign something may be going on. For instance, it is natural and healthy for a person to need time alone. Does your partner guilt you into spending your alone time with them?
5. Controlling Your Behavior
This could mean a broad range of things, from controlling how you dress to what you say and where you go. Again, it may be subtle. Maybe they buy you clothes often and tease you about your sense of style, or lack thereof. Maybe they tease you and say that you sound “silly” not knowing what you’re talking about regarding politics. This is disrespectful and abusive.
How to Recover from an Abusive Relationship
– Learn how to spot controlling behaviors so you can be clear about what is happening to you.
– Become your own greatest strength and support by beginning to trust your instincts, thoughts, and feelings.
– Surround yourself with those who love and respect you and want the best for you.
You may also want to seek guidance from a trained counselor. They can help you see reality clearly and offer strategies to extract yourself from the relationship so you can begin to heal.
If you or a loved one is in an abusive relationship and are interested in exploring treatment options, please be in touch. I would be more than happy to discuss how I may help.
Relationships can enrich our lives, but they can also cause damage. Whether it’s a friend, family member, or significant other, any relationship comes with its share of challenges. And more often than not, putting in the effort to resolve relational issues can and does result in a healthier bond. But there are those relationships that, […]
Relationships can enrich our lives, but they can also cause damage. Whether it’s a friend, family member, or significant other, any relationship comes with its share of challenges. And more often than not, putting in the effort to resolve relational issues can and does result in a healthier bond.
But there are those relationships that, no matter the amount of work and goodwill put into them, will never bring a return on your time or heart investment. These relationships are toxic, and they need to be ended in order for you to heal and move on.
There are More Negative Interactions Than Positive Ones
Every relationship has its good interactions and its not-so-good ones. But there are those relationships that seem like every interaction is tense and filled with negative emotions. When communication becomes difficult or impossible, the relationship is beyond fixing.
Vastly Different Needs
In the beginning of a new friendship or romance, it’s easy to try and compromise with one another, making certain both person’s needs are being met. Over time, some friends or couples realize their needs are too different.
For instance, in a romantic couple, someone may need more sex than the other. Someone may need to always be in control or have a need to lie. These kinds of clashing needs are a red flag for any relationship.
A Blatant Lack of Respect
Respect is essential in relationships. But sometimes there are those individuals that seem incapable of respecting the other person, their needs, their boundaries, their wishes, etc. These people tend to be on the narcissistic spectrum and are incapable of having empathy or respect for others’ needs.
This is by no means an exhaustive list of signs, but these three are some of the most common and problematic signs.
Once you know it is time to end the relationship, you may find that your head and heart waffle back and forth, wondering if you are making the right decision. This is why it’s always a good idea to have someone in your corner you can rely on to give you honest feedback, sound advice, and clarity.
Sometimes you can find this champion in your network of friends and family, but other times it might be best to find a totally neutral third party. Someone you never have to wonder whether they are “just saying that” because they love and care about me.
A therapist can help you navigate your intense emotions and make the best decision for your happiness and peace of mind.
If you are currently struggling in a relationship and would like some help navigating it, please reach out to me. I would be more than happy to discuss how I may be able to help.
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No one is ever prepared for a tragedy. In fact, most of us go through our lives believing that tragedies happen to other people. When people do experience a distressing or life-threatening event, such as a car accident, natural disaster, or terrorist attack, they often develop extreme anxiety or PTSD. Many develop ongoing problems with their personal relationships and their […]
No one is ever prepared for a tragedy. In fact, most of us go through our lives believing that tragedies happen to other people.
When people do experience a distressing or life-threatening event, such as a car accident, natural disaster, or terrorist attack, they often develop extreme anxiety or PTSD. Many develop ongoing problems with their personal relationships and their own self-esteem.
Everyone deals with trauma in their own way. There is no “right” or “wrong” way to respond to a tragic or terrifying event. Don’t let anyone, not even yourself, tell you that you should respond in a certain way.
Having said that, there are steps you can take to begin to heal and regain control of your life.
Accept Your Feelings
Ignoring your feelings of fear, shock, rage, terror, confusion, or guilt will only slow your recovery. In the moment, you may feel you must avoid your emotions. But, whether you accept or push them away, your feelings are real, and feeling them is necessary for healing. The good news is, even intense feelings will pass if you simply allow yourself to feel them.
Reframe Your Identity
After experiencing a traumatic event, it is common to feel helpless and out of control. To fully recover from the event, it is important that you eventually reframe your identity and challenge your feelings of helplessness. You can do this by taking action. Being proactive – even in small ways – will help you overcome feelings of fear and helplessness.
Consider volunteering for a cause that’s important to you. If that is too much of a time commitment, you could simply focus on helping a friend or neighbor. This will help you feel more powerful and in control of your environment.
Reach Out to Others
It is common for people to want to withdraw from loved ones and social activities following a tragic event, but connecting with others is necessary for recovery. Though you may not feel up to taking part in huge gatherings like you once did, a simple face to face conversation with a close friend or relative can trigger hormones that relieve stress.
You needn’t talk about the event with your loved ones, just simply spending time with them will help you feel more “normal.” Of course, if you feel like you need to talk about your feelings, reach out to those you know love and support you. You may also want to look into support groups in your local area so you can be around others who know what you are going through.
And finally, you may want to consider seeking guidance from a professional therapist who is trained in helping people who have experienced a traumatic event. They can help you navigate your emotions as well as give you tools to get back on your feet.
If you have experienced a traumatic event and feel you could use some guidance on your journey back toward peace and joy, please get in touch with me. You don’t have to suffer with your burden alone.
Relationships always start out on a high note. Your mutual attraction combined with your commonalities stirs up your feelings, while finding out about your differences and exploring the world together makes your relationship fresh and exciting. When your relationship starts to become more intimate, you may start to wonder when the right time is for […]
Relationships always start out on a high note. Your mutual attraction combined with your commonalities stirs up your feelings, while finding out about your differences and exploring the world together makes your relationship fresh and exciting. When your relationship starts to become more intimate, you may start to wonder when the right time is for you to open up to your partner about your past sexual abuse.
Being a survivor of sexual assault is, unfortunately, not uncommon. According to the National Sexual Violence Resource Center, one in three women and one in six men in the United States experience some form of contact sexual violence in their lifetime. So when is the right time to open up to your partner about your past, and how do you tell them?
Be Ready
It’s important as a survivor that you are in control of when you share your story. Center yourself around your own needs and share only when you’re ready, and not before. You may need to discuss it first with a therapist, counselor, friend or support group.
Know What You Need
Know in advance what you’ll need to get through this discussion. You may need your partner to not ask questions, or to not touch you while you’re talking. Be honest and upfront, and ask for support when you need it.
Prepare for a Response
How people respond to your story will vary widely. Hearing sexual abuse disclosures affect both the person telling the story, as well as the person listening. Your partner may be silent for a while as they take the information and consider what to say. Give them time to process it. If it will make you more comfortable, you can ask them to give you some time before you discuss the matter again.
Opening up and discussing difficult, sensitive topics with your partner is never easy. But these challenging times are often the ones that create milestones in your relationship, and will ultimately bring the two of you closer than ever.
Are you a sexual assault survivor and in need of guidance and counseling? A licensed therapist can help. Call my office today and let’s set up a time to talk.
For many of us, spending time with family can be a grab bag of emotions. While you may feel love and familiarity, there’s also decades-long dynamics between you and your family members that may not be the most healthy. Your family might treat you like the teenager they remember, and you might revert to that […]
For many of us, spending time with family can be a grab bag of emotions. While you may feel love and familiarity, there’s also decades-long dynamics between you and your family members that may not be the most healthy. Your family might treat you like the teenager they remember, and you might revert to that role when you’re around your family without even realizing it.
There could be many things that make spending time with family a challenge. Old family conflicts, harbored resentments, and spoken or unspoken disagreements can make you dread seeing them again. If you have trouble managing your anger when you’re around your family, read on for some tips on how to keep your cool.
Define How You Experience Anger
People experience anger differently. Some might get more aggressive, some might withdraw, and some internalize the anger. By being aware of how you experience anger, you can better recognize when that emotion is starting to develop inside you so you can take control of how you respond.
Rehearse Responses
It’s very common for family to ask intrusive or inappropriate questions. You might have a busybody aunt who always asks about your relationships, or maybe your sister is constantly bugging you about starting a family. Come prepared with rehearsed responses so you won’t be caught off guard.
Set Boundaries
It’s important to set boundaries with family. If a family member is aggressive or rude to you, or is always making you the butt of their jokes, your silence acts as approval of their behavior. Because you don’t protest, they think what they’re saying or doing is fine with you. Furthermore, pretending their bad behavior is acceptable only gives them more room to continue the bad behavior, or to get worse. Set boundaries with family and let them know when things they’re saying or doing is not okay with you.
Cut the Visit Short
Sometimes the best option to keep the family peace (and your sanity) is to spend less time. If your family tends to have snacks or drinks before dinner, show up just in time to join the family for dinner at the table. You can also opt to skip dessert or coffee and leave a bit early.
Family relationships are complex and deep-rooted, and family are often the ones who know best how to push your buttons. While managing your anger can be challenging, learning to maintain control over your emotions is a healthy act of self-love. It will not only keep you sane, but it will keep your family relationships unharmed and intact.
If you’re having difficulty navigating complicated family relationships, a licensed therapist can help. Give my office a call today and let’s schedule a time to talk.
During this time of year, radio and TV ads would have us believe we should all feel merry and bright. Sadly, that’s not always the case. According to the National Institute of Health, many people experience depression during the holiday season. Some of the most common reasons people experience depression during this time of year are: Financial hardship – […]
During this time of year, radio and TV ads would have us believe we should all feel merry and bright. Sadly, that’s not always the case. According to the National Institute of Health, many people experience depression during the holiday season.
Some of the most common reasons people experience depression during this time of year are:
If you can relate and are looking for some relief, here are ways you can cope with your depression this holiday season:
Feel Your Feelings
If you are grieving a loss, it’s important that you’re honest about your feelings. Your instinct may be to put on a brave face for friends and family, but forcing yourself to be happy for the sake of others will only make matters worse. Sadness and grief are a part of life, no matter the season, and it is 100% okay for you to feel your feelings.
Give Something Besides Money
If a lack of finances is the primary source of your mood, look for other ways you can give to others. You can volunteer at a local charity. Are you a good cook? Offer to cook for friends and family. If your talent is writing, write your kids a bedtime story or, if it’s painting, paint a beautiful mural on their wall. At the end of the day, thoughtful gifts from your heart will leave the greatest lasting impression.
Focus on Self Care
It’s important that you care for yourself during the holiday season. Eat right, drink filtered water, exercise, and get plenty of rest. While these steps are important for everyone throughout the entire year, they are particularly important for those suffering from depression during the holidays.
Seek Help
Depression is nothing to take lightly. If your depression has lingered, is getting worse, or you’re having suicidal thoughts, it’s imperative that you seek help from a qualified mental health professional. They will be able to help you navigate your overwhelming emotions and offer tools to manage symptoms.
If you’d like to explore treatment options, please get in touch with me. You don’t have to suffer alone. I would be more than happy to speak with you about how I may be able to help.
It may be difficult to face or admit, but it’s a feeling many of us have experienced: sadness after sex. Even if the sex was great and satisfying, the feeling of sadness or depression after sex is more common than you might believe. According to a 2015 study done on Postcoital Dysphoria, 46% of women […]
It may be difficult to face or admit, but it’s a feeling many of us have experienced: sadness after sex. Even if the sex was great and satisfying, the feeling of sadness or depression after sex is more common than you might believe. According to a 2015 study done on Postcoital Dysphoria, 46% of women respondents reported feelings of sadness after sex.
While there are numerous factors that can contribute to a feeling of sadness after sex, there are some that are more frequently experienced than others.
Postcoital Dysphoria
Postcoital Dysphoria (PCD) or “post-sex blues” is the experience of a negative feeling after sex which can consist of tearfulness, melancholy or depression, anxiety, agitation, or aggression. PCD is a normal, biological condition that can be experienced by both men and women. If you sometimes feel sadness after sex, the reason may be biological.
Lack of Connection with Your Partner
A feeling of sadness after sex can also be because you lack a deep emotional connection to your partner. While some people can shut down the emotional side of sex, and are able to have casual sex or a “one-night stand”, some people are not. If you need a meaningful emotional connection in order to be happy with your sexual experiences, there’s nothing wrong with you. Be honest with yourself and assess if you’re able to view sex as a fun, feel-good activity, or if you need a deeper connection. It’s more hurtful to yourself in the long run if you try to force casual encounters when you’re unable to truly enjoy them.
PTSD
Posttraumatic Stress Disorder, or PTSD is a psychiatric disorder that can develop in people who’ve experienced or witnessed a traumatic or life-threatening event. If you suffered a violent or sexual assault, even if you feel you’ve recovered from that event, the source of your post-sex blues could be PTSD. Memories of the assault might come to mind during sex, triggering you to re-experience that traumatic event.
Your Upbringing
A strict religious upbringing, or being raised in a home where you were made to feel ashamed about your sexuality can also be the cause of a melancholy feeling after sex. It’s not uncommon for people with a strict religious upbringing to feel panic, anxiety or depression after sex, with their issues deeply rooted in associating sex and sexuality with shame.
There are many factors that can contribute to a sad feeling after sex. A bad relationship, self-esteem issues, regret in your choice of partner, drug and/or alcohol abuse, to name a few, can all be possible factors in feelings of sadness after sex. The right therapist can work with you to determine what’s causing your upset, and help you find ways to combat the sadness and deal with the source of the problem.
If you’re struggling with this issue and need support and guidance, I can help. Call my office today and let’s schedule a time to talk.
Over the past several years, there have been numerous traumatic events all across the country. From incidents of mass violence to devastating natural disasters, hundreds of thousands of Americans have experienced or witnessed a disastrous or life-threatening event. In addition to tragedies such as these, anyone who has experienced a shocking or dangerous incident (such […]
Over the past several years, there have been numerous traumatic events all across the country. From incidents of mass violence to devastating natural disasters, hundreds of thousands of Americans have experienced or witnessed a disastrous or life-threatening event. In addition to tragedies such as these, anyone who has experienced a shocking or dangerous incident (such as a car accident or a robbery) is at risk of developing Post Traumatic Stress Disorder (PTSD).
PTSD is a serious mental disorder that requires medical treatment. PTSD can have devastating effects on every aspect of a person’s life, from their marriage and family, to their friendships and career. If you’re concerned that a loved one may be suffering from PTSD, here are some signs to look out for.
Reliving the Trauma
Someone with PTSD will have repeated, involuntary re-experiences of the event. They may experience bad dreams or flashbacks. They’re also vulnerable to certain triggers that remind them of what happened, such as sounds or smells.
Angry Outbursts
Someone silently suffering from trauma may be prone to anger, agitation, or sadness. Feeling irritable, the sufferer may be prone to outbursts of anger that they can’t control. If you’ve noticed your loved one frequently losing control and lashing out in anger, this is a sign that they’re suffering emotionally and require treatment.
Withdrawal
People suffering from PTSD will avoid people and situations that are reminders of the situation. As the victim continues to isolate themselves, how their friends and family react to their withdrawal will likely further isolate them, causing additional emotional distress.
Substance Abuse
It’s not uncommon for people with PTSD to self-medicate. Seeking an escape from high levels of stress and difficult emotions, they may turn to drugs or alcohol. The painful trademark of substance abuse is the growing need for more of the drug to produce the same high. If left untreated, as substance abuse grows, the abuse will turn to addiction and eventually dependence. This can have devastating effects on every facet of a person’s life.
If you’re concerned that a loved one is experiencing symptoms of trauma, the most important think you can do is encourage them to seek professional diagnosis and treatment as soon as possible. You can help by contacting offices and vetting therapists on their behalf, and volunteer to take them to an appointment. Assure them of your love and support throughout the process.
For additional guidance and recommendations from a licensed professional, call my office today.
According to Statista.com, coffee is still one of the most popular beverages among Americans of all ages. In fact, nearly half of young adults age 18-24 drink coffee. But by far, seniors are more likely to drink the delectable beverage and they tend to drink roughly three times as many cups as day as well! […]
According to Statista.com, coffee is still one of the most popular beverages among Americans of all ages. In fact, nearly half of young adults age 18-24 drink coffee. But by far, seniors are more likely to drink the delectable beverage and they tend to drink roughly three times as many cups as day as well!
Not only is coffee one of the most satisfying and beloved beverages around, but it also comes with a bit of controversy and mystery. There are those health experts that claim coffee is beneficial to your health and those that claim it is NOT beneficial to your health.
Of course, most of these claims have to do with the caffeine content in the coffee. So what is the truth about caffeine? Is it good or bad for us? Well, the answer is – it’s both!
Let’s take a deeper dive into the pros and cons of caffeine.
It Makes Us More Alert
Let’s take a look at the most obvious benefit people experience from drinking coffee and that is it does help to give us a jolt of energy and make us feel more alert and awake. Caffeine has also been shown to improve response time and accuracy. So there really is something to people saying, “I can’t even think until I’ve had my first cup of coffee!”
It Puts Us in a Better Mood
Beyond making us more alert, caffeine can actually perk up our mood and flood us with positive feelings. Health experts believe this positive impact on our mood is what gets most people hooked on caffeinated drinks.
May Improve Memory
While more human studies are necessary, caffeine has been shown to improve long-term memory. In fact, worldwide studies have found that moderate caffeine consumption reduces the risk of developing dementia and Alzheimer’s. In Finland, where coffee consumption is higher than anywhere else in the world, people have the lowest risk of Alzheimer’s and dementia.
Disruption of Normal Sleep Patterns
When we drink caffeinated beverages later in the day, they can interfere with us getting a good night’s sleep. This makes us feel sleepy the next day, which then makes us reach for more and more caffeine, and the vicious cycle continues.
Increased Production of Stress Hormones
Caffeine prompts our adrenal glands to produce more of the stress hormones norepinephrine, adrenaline, and cortisol. This is really bad because cortisol release contributes to both fatigue and insomnia.
On top of this, the increase of stress hormones in our bloodstream can cause us to have an exaggerated reaction to everyday stressful events. A traffic jam can send us reeling, as can our neighbor’s barking dog and a telemarketer calling at dinner.
Heart Health
Health researchers have found a link between the habitual use of caffeine and inflammation. Now when you combine this with caffeine’s tendency to raise blood pressure (thanks to those stress hormones!), you have an increased risk of developing cardiovascular disease.
Of course, how caffeine will affect you will have much to do with your own genetic makeup and how much you drink. Your best option when it comes to caffeine consumption is to use moderation and to monitor how caffeine makes you feel and go from there!
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