“Sinking doubt that you are a con in your job, role, position, or class environment, regardless of actual credibility, authority, experience, or accomplishments.”
This is how Dr. Drea Letamand, psychologist and director of resilience at UCLA, explains the impostor syndrome.
It is a feeling that many have experienced: you do not belong, you are deluded with your current situation and you can “get it” at any time.
Imposter syndrome can be complete and overwhelming. Is the solution as easy as a diary?
Overwhelmed by the idea that I didn’t belong, I felt overwhelming impostor syndrome as a first-generation college student.
I started journaling my first grade in college and found that it helped me with the challenges I faced while studying.
The journal gave me a place to express myself. I think everyone should use the same technique.
Drea supports this idea. Alpana Chowdhury, counselor, founder and director of Wave Therapy, also told the magazine that the magazine will help take the first step in the fight against imposter syndrome. When.
“Writing can witness what is happening,” says Alpana. “When you are trying to understand what suffering is and what nature and suffering are, writing down swirling thoughts can serve as a witness to your life.”
So how do you start using journals to overcome imposter syndrome?
How to start writing on your blog
You can think of a journal as a traditional little notebook with a lock that you see in the movies, but there are many different formats for a journal.
In addition to traditional small notebooks, Alpana writes fragmented texts in notebooks, draws cartoons to express emotions, records videos talking about her own emotions and the eyes of others. She suggested that you can write scenarios and use the notebook application. Her phone. Find forms that make the registration process easier, especially voluntary forms.
Once you’ve chosen your diary format, you should keep writing it to combat impostor syndrome.
Dr. Lauren Cook, a clinical psychologist and founder of the Heartship Psychological Service, recommends journaling for 5 minutes at the beginning of the day before the day gets busy.
It’s a major commitment – showing up every day for just 5 minutes to write without deciding what you’ll get on the page.
Lauren warns that “relapse” is a common problem when working on new or old habits. To resolve this, she consciously adds her journal to her to-do list and suggests setting an alarm to remind her to write.
And if you write more or less on a particular day, or if the words don’t flow, don’t feel stressed.
“Just sit back and go back to your writing practice,” says Lauren. “It is an intention to show what is important.”
Topics to write on your blog
Don’t get caught up in what you’re writing and don’t make your journal a cohesive document.
Dr. Sanam Hafeez, neuropsychologist and director of Comprehend The Mind, says that the simple act of writing can be powerful.
“Stop writing promotes impostor syndrome,” explains Sanam. “Therefore, it prevents you from moving forward.
“Always writing something down, from small successes to the best thoughts, helps overcome the fear of doubt.”
Samani emphasizes that your diary is your safe place and your ideas a free place.
“There is no specific format for how to format a note as you type,” he tells us. “It’s up to you to write paragraphs and pages, since the way you express your emotions varies from person to person.”
Challenge Yourself helps you maintain your habits and deal directly with imposter syndrome.
Drea suggests asking yourself questions like “What’s a good thing that happened today?” and “What am I proud of today?” “What affirmations do I make for myself today?” Lauren advises: “When was the last time I was brave?” “When was I amazed?” “Falcon?”
These questions encourage you to celebrate small achievements that would otherwise be unthinkable and to think positively about what you are trying to accomplish.
Dra adds: “Constantly list or document milestones, big or small.
“Achievements include academic or professional success, but also ‘gains’ in different areas of life, such as financial well-being, time management, housework, social well-being, and self-care achievements…
It is common to simply write down the cognitive distortions of impostor syndrome without a plausible and more realistic response to impulses such as “everyone makes mistakes” or “I am always learning and always growing” is useless. Or “I’ll be nice to myself.”
It’s also helpful to go back and reread the previous journal entry.
“Evaluate the more advanced aspects that you still need to work on, in terms of overcoming the sentiments of the scammers,” suggests Sanam.
Have a story to share?
Please contact us by email.
Source: Metro
I am currently a news writer for News Bulletin247 where I mostly cover sports news. I have always been interested in writing and it is something I am very passionate about. In my spare time, I enjoy reading and spending time with my family and friends.
