I’m so excited to announce the launch of Pop Therapy TV, my brand new YouTube Channel!! We went live last night, with a brand new video, all about gratitude!! The concept of Gratitude is a huge buzz word at the moment….everywhere I go, there are gratitude diaries, apps and people praising the benefits of gratitude….but…
Many of us are experiencing stress and anxiety about the Corona Virus Pandemic. Firstly, it’s important to remember that anxiety is a normal response during a stressful situation. Acknowledging these feelings is important, rather than trying to push them away or struggle with them. A normal amount of anxiety motivates us to do the important stuff, like engage…
I can confess that on many occasions I’ve missed out on fantastic opportunities for fear of failure or rejection. Low confidence can hold us back from achieving our goals and living our dreams. Confidence is not an easy thing to build. Sometimes, depending on the circumstance, our confidence can fluctuate. In today’s world, we’re often…
Have you ever noticed that sometimes couples seem to look alike? If it’s more than matching sweaters that has you and boyfy #twinning, then you are not alone! The latest Instagram account to go viral, @siblingsordating has people asking the age old question, “are they siblings, or are they dating!?” This made me wonder….what does the research say…
Homesickness is a normal human experience…but in 2020, with border closures and travel restrictions, homesickness has been intensified for many people. For many of us living away from home, a visit home during the holiday season can be enough to keep our feelings of homesickness at bay, but many of us have lost this opportunity during…
Are you guilty of procrastinating? Do you spend more time engaging in morning banter by the water-cooler than you do at your desk? Are you working hard, or are you #hardlyworking!? We’ve all been there! Getting focused and achieving the things we need to do can be tough. In turn, when we procrastinate, this can…
Homesickness is a normal human experience…but in 2020, with border closures and travel restrictions, homesickness has been intensified for many people. For many of us living away from home, a visit home during the holiday season can be enough to keep our feelings of homesickness at bay, but many of us have lost this opportunity during the craziness of 2020.
Homesickness is a bit like being in a space of transition between two worlds. We have our previous home, which may be our family home, which we have a strong sense of attachment to. This includes feelings of safety, security, routine and predictability. When we relocate or leave home, we may not yet have established the same sense of routine and security. We can feel quite uncertain in that space where we haven’t quite yet forged our new lives, and homesickness can feel like a lack of attachment and security when we’ve left behind our familiar worlds.
When we feel homesick, we often long for the predictability and stability of our usual lives and routines. It can feel a bit like a grief reaction, where we experience a longing or yearning for familiar people and places. We might become preoccupied with thoughts about home and what we’re missing, and have trouble focusing on other things. We might even idealise home, and perhaps forget about some of the things we don’t like so much about home, like the terrible coffee at the local cafe, or arguments with our siblings, and perhaps minimise some of the advantages of our new location.
When we experience homesickness, we may even experience symptoms which are similar to depression or anxiety. When we’re feeling sad or low, we may experience difficulty sleeping, poor concentration or reduced motivation….or on the other hand, if we’re anxious about not being able to get home to see our loved ones, we may experience stomach upsets, feelings of shakiness and feelings of our heart racing
However, if we try and ignore feelings of homesickness and hope that they will just disappear, often the emotion builds up and we can feel all the worse for it. Generally when we try and suppress our feelings, it doesn’t work, and the emotions can feel even stronger. Reminding yourself that emotions come in waves, and that no feeling lasts forever is important. Acknowledging how you feel is important, so that you give yourself a bit of self-compassion and care. When we allow a feeling to be there, it often will decrease in intensity. Keeping in touch with the people you’re missing is really important…but remember, it’s ok to be honest if you’re not having a good time – the pressure to have to present a picture perfect life can stop us from reaching out to others. Sharing how we feel can help us to feel validated by others and can allow us to express how we feel, which can also help reduce the intensity of the emotion.
So if you’re experiencing homesickness this holiday season, here are some tips you can try to help you to feel better:
This post was originally prepared as part of an interview with Bern Young on ABC radio. To listen to the interview, click here:
Have you ever noticed that sometimes couples seem to look alike? If it’s more than matching sweaters that has you and boyfy #twinning, then you are not alone! The latest Instagram account to go viral, @siblingsordating has people asking the age old question, “are they siblings, or are they dating!?” This made me wonder….what does the research say around attraction…. are we actually attracted to people who look like ourselves, or do we prefer those who appear different? Are we epic narcissists who seek out people who share our good looks or is this something that happens unconsciously? Do couples start to look alike once they start dating!? Read more to find out!!
Even though it’s said that opposites attract, when it comes to appearance, the research supports that we tend to be attracted to those who appear familiar to us.
It is generally believed that people tend to be attracted to and pair with others who resemble their parents, particular the opposite sex parent, or themselves. Several studies have shown that spouses tend to be more genetically similar than strangers. This could be because we’re familiar with our own appearances, so seeing other people who share those similar sorts of features might lead to more liking and feelings of familiarity and comfort, but it’s probably an unconscious process, more so than a deliberate attempt to find people who look the same as us.
Source: https://www.instagram.com/p/CGJMmb8hZWj/
Do couples start to look like each other over time?
With time, research shows that couples start to look more alike! A study in the late 80’s by Robert Zajonc, showed that Couples who originally had no particular resemblance to each other when first married had, after 25 years of marriage, come to resemble each other. Zajonc thought that this occurs because we become so close to our spouses, that we start to unconsciously mimic their facial expressions when we show empathy towards them. This makes changes in the facial muscles we regularly use, and the pattern of wrinkles on our face, which can change our faces subtly and make couple start to resemble each other.
However, dating those who are dissimilar from ourselves could be a good thing! A 2015 survey of 350,000 people showed the more distantly related an individual’s parents were the taller they tended to be, the higher they scored on cognitive tests and the better their levels of educational attainments. Booyah!
But is initial attraction everything? What about long term attraction?
The similarity might lead to the initial attraction, but sharing the same values is probably a better predictor of long term happiness. Good communication, shared interest and values are so important.
Renowned psychologist John Gottman’s research showed that happier couples have more positive communication than negative. For every negative interaction, a happy and stable relationship would also have five positive interactions. Couples with only a 1:1 ratio, or less, would indicate an unhealthy relationship.
So when you’re thinking about dating…remember that looks aren’t everything, but in the short term, don’t be surprised if your partner looks a bit like you!!
This post was originally based on a radio interview with ABC radio. To listed to the interview, click below:
References:
Many of us are experiencing stress and anxiety about the Corona Virus Pandemic. Firstly, it’s important to remember that anxiety is a normal response during a stressful situation. Acknowledging these feelings is important, rather than trying to push them away or struggle with them. A normal amount of anxiety motivates us to do the important stuff, like engage in correct hand washing techniques and adhere to social distancing. However, if you’re finding that your anxiety is stopping you from doing your usual activities or interfering with things that are important to you, then it might be time to seek some help.
Here are 5 simple tips you can try to help you reduce your anxiety during this stressful time.
Calm Your Anxiety Response
Our body’s fight or flight response has evolved to protect us from danger, by preparing us for fight or flight in response to a threat. What can happen when we’re worrying is that our fight or flight response becomes activated, even though there is no actual danger there. Even though we’re worrying about things that haven’t necessarily happened yet, our body responds in the same way it would if we were fleeing from danger. Learning to calm the body’s fight or flight mechanism when it’s not needed is really important.
Slowing your breathing down activates our parasympathetic nervous system, which is our body’s own natural calming mechanism. A simple technique you can try is breathing in for 4 seconds, holding for 2 seconds, then exhaling for 6. For a simple video version of this technique, click here.
Make time for Positive Emotion
Often when we’re under stress, we stop doing the things we enjoy. When we’re caught up in negative emotion, our thinking becomes much more narrow and negative. Our mood is also affected – when we’re not doing the things we enjoy, we can start to feel low. Positive emotions are beneficial for our wellbeing and can help us bounce back from the body’s stress response. Also, according to the Broaden and Build Theory, positive emotions change the way we think, and can help us think more creatively and expansively. Even if you don’t feel like it, making time for positive activities that you enjoy is likely to help boost your mood, and help you to bounce back quicker from stress!
Look after your Physical Health
Keeping our physical health in good shape is an important buffer against the effects of stress. Making sure we’re getting adequate sleep and exercise, as well as eating a healthy diet is essential. Getting 7-8 hours of sleep per night will help improve your mood, and give you the energy to engage in exercise and other healthy behaviours.
Making sure that you’re moving every day is important. 30 minutes of exercise per day is great for our mental and physical health. Make sure you pick something you enjoy – whether it’s walking, dancing or lifting weights, picking something you love will help you to stay consistent. Exercise helps reduce our stress levels by reducing our cortisol levels, which is one of our bodies’ primary stress hormones.
Making sure that you are eating regularly, and having a balanced diet is also important. Skipping meals can contribute to feelings of anxiety, so make sure you’re planning ahead so you stick to 3 healthy meals, plus snacks.
Focus on Acts of Kindness
When we perform acts of kindness, this can lead to increases in our feelings of wellbeing, as well as increase our social bonds. When you’re feeling stressed, focusing on how we can help others can be a great way to gain a sense of control and to improve your mood. It might be small gestures, such as calling an elderly relative, or picking up some extra groceries for a neighbour. For more information about kindness and wellbeing, click here.
Focus on the Things within your Control
It can feel really overwhelming when we don’t have a lot of information or the ability to change the situation. Stay focused on the things that are in your control. That might be gathering accurate information from credible sources such as major newspapers or government websites, and adhering to social distancing requirements. If you’re finding the news cycle overwhelming, choosing to tune in just once per day can be a good strategy to reduce your anxiety around the constant bombardment of Corona news.
Focus on the other things within your control such as things that help you to relax or to feel good.
Let go of Unhelpful Thinking
We often have thoughts or worries which are unhelpful or make us feel worse. Simply noticing that a thought is unhelpful is a great way to gain a bit more distance from your thinking.
Practicing mindfulness is also a great strategy to become better at letting go of your thoughts, without judging them. Try a Mindfulness App such as Smiling Mind, Calm and Headspace, if you’re interested in adding mindfulness practice into your daily routine.
Please click here for the YouTube Version of this post.
I hope these techniques help. If you’re struggling with anxiety, see you GP for a mental health care plan, or contact lifeline on 13 11 14 for free telephone counselling.
I can confess that on many occasions I’ve missed out on fantastic opportunities for fear of failure or rejection. Low confidence can hold us back from achieving our goals and living our dreams. Confidence is not an easy thing to build. Sometimes, depending on the circumstance, our confidence can fluctuate. In today’s world, we’re often comparing ourselves to others which leads us to focus on the things we don’t have.
Today’s article shares 5 simple tips based on research, which may help you to build your confidence and to smash your goals!
Watch the YouTube version of this post by clicking here.
Tip 1#: Change your body language
Our body language plays a powerful role in how we feel. Have you ever noticed that when you’re feeling nervous or shy, that your posture changes…we may hunch our shoulders, fold our arms or fidget..we might look at our phones in an effort to appear busy…. We may even talk faster or more quietly. Social Psychologist Amy Cuddy states that powerful people are more assertive and more confident – powerful people use more open and expansive postures, they make themselves bigger through taking up more space, and may take up more time by speaking slowly and clearly.
Amy Cuddy offers an easy life hack to change your confidence, simply by changing your posture for just two minutes. She calls this Power Posing. Power posing involves spending two minutes holding a powerful postural pose – such as the classic Wonder Woman pose. Cuddy’s research has demonstrated that when people hold power poses for two minutes, they feel more confident. Before you go into a stressful situation, such as a job interview or difficult conversation, sneak into a private space and spend two minutes holding a power pose.
When you enter the situation, you don’t need to hold the power pose by any means, but be mindful of your body language– focus on keeping your shoulders back and chest forward, making eye contact, use open gestures and avoid collapsing your arms or wringing your hands. You can even try using props to keep your arms from collapsing in – for example, holding an object, or placing your hand on the desk to force yourself to stretch out, rather than collapse in. Speak slowly and clearly and avoid rushing through what you’re saying.
Cuddy states “Don’t fake it til you make it…fake it until you become it!”
Tip #2: Stay present in the moment
Often when we feel less confident, our focus drifts away from the situation itself, and turns inwards. Rather than being present in a conversation, you may be busy thinking about what you’re going to say next, or whether you have anything interesting to contribute to the conversation. However, when this happens, we appear less present and distracted, and others may perceive that we’re not interested in talking to them. Practice using active listening skills, and genuinely listening to what the other person has to say. When we listen and engage we appear more present, and confident. Maintain good eye contact, show the person you are listening but acknowledging what they’re saying, and ask them questions about their experience to show you are engaged. If we’re nervous in a social setting, we may reach for our phones in an attempt to look busy, but this may make others perceive you as uninterested in the situation, so avoid the temptation to look at your phone!
Don’t underestimate the power of distraction – feeling like you’re drifting off into your own thoughts or insecurities? An easy way to get present is to spend a few minutes to use your senses – notice 5 things you can see in the room, 5 sounds you can hear, and 5 things you can touch or feel.
Tip #3: Make self-care a priority
Increase your positive health behaviours – exercising on a daily basis and eating a nutritious diet can help us to feel more confident. When we feel at our best physically, we feel more confident. When we exercise regularly, it increases levels of feel good chemicals including serotonin and endorphins and also helps us to reduce stress levels.
A 2016 study published in the Journal of Neuropsychiatric disease and treatment showed that there is a direct link between physical exercise and self-esteem. The study also showed that participants who regularly engage in physical activity, not only have higher self-esteem, but have a better sense of body image, through the opportunity to increase strength and muscle tone and to improve flexibility, strength and balance.
Don’t forget to get adequate sleep and to nourish your body with healthy food!
Tip #4: Stop comparing yourself to others
Do you compare you compare yourself to others? Many of us compare our looks, our possessions, our jobs and salaries with those around us. This can lead us to feel like we’re not good enough and reduce our confidence. When we compare ourselves to others, we often experience envy.
A 2018 study published in the journal of Personality and Individual Differences showed that envy is associated with self-esteem instability and that the more envy we experience, the worse we feel about ourselves!
Next time you find yourself comparing yourself to someone else, or experiencing envy, remember that self-comparison reduces our confidence and leads us to focus on what we don’t have…not what we do have. Stop and reflect on your own strengths and achievements. A simple tool you can try to improve this is to create a list of your strengths, achievements and the things you are grateful for. Try and add to your list regularly and keep is somewhere where you can easily read it.
Tip #5: Practice having self-compassion
Remember that we all make mistakes, and as humans, all of us have had experience in saying the wrong thing, making mistakes…none of us are perfect but in today’s world, many of us develop unrealistic or perfectionistic standards for ourselves. When we hold incredibly high standards for ourselves, often we can be our own worst critics if we make a mistake or fail sometimes. For perfectionists, even when a task is completed, they may focus on the things they don’t think they did well.
Psychologist Kristen Neff suggests practicing self-compassion as an alternative to chasing self-esteem. Our self-esteem can fluctuate based on what’s happening in our lives, or comparisons to others, which can lead us to feel inadequate.
Self-compassion “is a way to feel good about ourselves which isn’t contingent on others and doesn’t require us to be perfect”. “Treat yourself like you would treat a close friend who was struggling”. – Kristen Neff.
A 2008 study published in the journal of Personality showed that “self‐compassion predicted more stable feelings of self‐worth than self‐esteem and was less contingent on particular outcomes. Self‐compassion also had a stronger negative association with social comparison, public self‐consciousness, self‐rumination, anger, and need for cognitive closure.”
Here are some simple techniques you can try to cultivate self-compassion:
Remember that building your confidence doesn’t happen over night, and is a holistic process that you can approach from many angles. I hope these tips help you to boost your confidence (and to be kinder and more compassionate to yourself when setbacks come along!) Don’t forget most importantly to be yourself, own it and make no apologies for who you are!!
References
Journal Articles
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-6494.2008.00537.x
https://www.sciencedirect.com/science/article/abs/pii/S0191886917306499?via%3Dihub
https://www.dovepress.com/physical-activity-and-self-esteem-testing-direct-and-indirect-relation-peer-reviewed-article-NDT
Web Articles
https://www.verywellmind.com/how-to-boost-your-self-confidence-4163098
Books
Cuddy, A. (2016). Presence. Orion Books: United Kingdom
Neff, K (2011) Self Compassion. Harper Collins: New York
TED Talks
Are you guilty of procrastinating? Do you spend more time engaging in morning banter by the water-cooler than you do at your desk? Are you working hard, or are you #hardlyworking!? We’ve all been there!
Getting focused and achieving the things we need to do can be tough. In turn, when we procrastinate, this can stop us from achieving key goals. If procrastinating is so disruptive, why do we do it!?
Many of us blame laziness or lack of care as reasons for procrastination, but often this is far from the case!!
A simple reason as to why we procrastinate, is often because we’re experiencing uncomfortable feelings of stress or anxiety about the task we are avoiding. We could be worried that the task is difficult, or more importantly, we may be worrying about whether there is a chance we could actually fail at the task.
Often when we feel threatened, it feels easier to avoid (by procrastinating!) than to face the difficult task itself. Procrastination may even serve as a form of self-sabotage if it starts to interfere with important life goals. Research shows that self-sabotage is a strategy we use to protect ourselves from the painful feelings of potential failure. It’s easy to blame procrastination or “not having enough time” than it is to admit that we genuinely struggled with a task.
Unfortunately, procrastination or avoidance might help us get a feeling of relief in the short term, because we don’t have to face the dreaded task we’re worried about….but in the longer term, our feelings of stress and anxiety often increase when we procrastinate, and we may even start to experience emotions such as guilt and shame if we haven’t achieved the goal we set about to achieve.
So how can we reduce procrastination? Here are my top five tips to help beat procrastination and get down to business!
Would you try these tips? What are your most common ways to procrastinate? Water-cooler banter? Coffee and cake breaks? Coming up with pointless busywork to do instead of the actual important work? I’d love to hear about your favourite procrastination methods!!!
I’m so excited to announce the launch of Pop Therapy TV, my brand new YouTube Channel!! We went live last night, with a brand new video, all about gratitude!!
The concept of Gratitude is a huge buzz word at the moment….everywhere I go, there are gratitude diaries, apps and people praising the benefits of gratitude….but is there any research to support it can enhance our wellbeing, and in what ways does being grateful do this? This VLOG covers some simple techniques you can try to start your gratitude practice and also explores the dark side of gratitude.
If you would like to watch the VLOG or to subscribe, please head over to:
https://www.youtube.com/channel/UCiBMLWPkJVxy8q_M-wVMBlQ/
I’ll be sharing some brand new blog articles with you in the coming weeks!!
Thanks for reading and being a loyal follower of Pop Therapy!!
xox
Jem
Positivity continues to be buzz word at the moment, but how important is the expression of positivity by individuals in creating positive systems?. “Being positive” has been touted as the solution for almost every life dilemma/ailment/the cat rang away from home situation you can think of, but is simply expressing positivity like Ed Sheeran releases singles really the answer to creating happiness? Can the actions of one individual change the dynamics of a relationship, group or workplace environment?
Expression of positivity gained attention through the research of renowned psychologist, John Gottman. In the 1970s, Gottman began to conduct longitudinal studies examining the differences between happy and unhappy couples. The researchers asked couples to solve a problem in their relationship in just 15 minutes. The interactions were filmed and analysed, and amazingly, the researches were able to identify one factor which would predict with a 90% degree of accuracy if the couples stayed together or divorced.
The researchers identified that the key factor which differentiated happy and unhappy couples, was the balance of positive vs negative interactions during conflict. The magic ratio they identified was 5:1. For every negative interaction, a happy and stable relationship would also have five positive interactions. Couples with only a 1:1 ratio, or less, would indicate an unhealthy relationship.
So does this mean that there is a magic number of positive interactions we should have on a daily basis to help our relationships (and ourselves) to flourish?
Research into the “magic positivity number” continued, through the work of Social Psychologist Marcial Losada, who began to look at the role of positive and negative interactions on team performance. Through his research, Losada discovered that high performing teams have significantly higher positivity to negativity ratios than low performance teams. He calculated the “Losado Ratio” which is calculated by dividing the sum of positive interactions (“I agree with that,” “great idea!!” etc) in a system by the sum of negative interactions (“I don’t agree with you,” “we shouldn’t even consider that!!” etc). A ratio of between 3 and 6 was highly correlated with high performance. In Losada’s study, the highest performing teams showed nearly 6 positive comments for every negative comment that was made.
Do does this mean we should ditch negativity and start praising the crap out of our colleagues/loved ones/strangers in the street!? “Hello there, your hair looks so shiny today” etc?
Providing negative feedback has an important role in workplaces and relationships, guarding against factors like Groupthink (when a desire for group harmony results in poor decision making) and also complacency or poor performance. We sometimes need to hear negative feedback to enhance our performance and make positive changes. Also, if we don’t express our feelings to others, we can run the risk of becoming passive aggressive, or expressing our frustration in maladaptive ways.
The good news is…negative feedback can be given in constructive ways that maintain positive emotional spaces. Here are a few tips to maintain positivity, whilst also being open and honest about negative feedback:
Can you take notice of your style of communication in the office? At home? With your friends? Do you take time to express positive emotions? Like any behaviour change, change starts at an individual level, and reflecting on our own behaviours if the first step in creating change.
If you could use a higher dose of positivity, practice expressing more positive emotion in your workplace (such as paying compliments, giving praise, using humour, listening to others and acknowledging their perspective or validating others). Set yourself a goal of having 6 positive interactions with your team, and notice if the dynamics of the team change over the course of the day.
Everyone knows I love a good cupcake (a little too much!). When I was looking for a new flavour idea, fresh strawberry cupcakes seemed so delightful. The humble strawberry is often left out of cupcakes in favour of our friend artificial strawberry flavouring….these cupcakes have a whole punnet of strawberry goodness in the cakes, then some more in the icing for good measure. What’s not to love about them? If it wasn’t for the butter, sugar and flour, they’d practically be health food! 🙂
Ingredients:
Method
What’s your favourite cupcake flavour? Would you give these strawberry bad-boys a go? Serve with a glass of Rose for an added treat!!
So it’s been far too long since I’ve posted a lemon flavoured baked good post….or any post as a matter of fact. With returning to self employment, as well as 9 weeks of solo parenting whilst Lachy was away on tour, life has been getting on top of me.
I’ve feel like I’m been on a never ending treadmill of work, parenting and housework….but I’ve decided to stop and reflect on what’s important to me… I’ve found that it’s easy to stop doing the things you enjoy when life gets tough, but the opposite should be true. So now I’m making a point of keeping a focus on the bright side of life – this means more blog posts, picking up my guitar again and spending more time exercising….and of course, more lemon flavoured baked goods.
On that note – please enjoy this easy and delicious lemon tart recipe. You can whip one of these babies up in under 20 minutes and you will not regret it (although I had to give mine away ((to the delight of my friends and neighbours)) because I was concerned I’d eat the entire thing).
Ingredients:
Base:
Tart Filling
Method:
Serve with ice cream, cream or all of the above….and coffee… all of the coffee.
Do you ever feel like a fraud? Like it’s just a matter of time before people realise that you’re not really as smart/capable/talented as they thought you were, and that somehow you’ve managed to fool them so far, but eventually they’ll cotton on. Despite the many achievements you make and all the positive feedback in the world, you brush this aside and convince yourself that you’ve succeeded by pure luck, and that deep down you don’t actually know what you’re doing.
If this sounds a bit like you, you might be surprised to learn that feeling like a fraud is much more common that you think. In fact, psychologists have researched this phenomenon since the late 1970s and call it the Imposter Syndrome. The term was coined by psychologists Pauline Clance and Suzanne Imes. In their 1978 article – the psychologists state:
“Despite outstanding academic and professional accomplishments, women who experience the impostor phenomenon persist in believing that they are really not bright and have fooled anyone who thinks otherwise. Numerous achievements, which one might expect to provide ample objective evidence of superior intellectual functioning, do not appear to affect the impostor belief.”
You might feel like you’re the only person you know who feels this way, but a feature of imposter syndrome is a feeling of being alone in your thinking….when actually, imposter syndrome is very common and many people think they’re the only one who could feel this way.
Clance and Imes (1978) outlined that imposter syndrome may be more common in high achieving women and may be to do with having an external attributional style, which means attributing successes to luck or external factors, rather than attributing success to hard work or effort.
When you’re feeling like an imposter, this can change the way you relate to the world, impacting your behaviours, feelings and physiology. For example, if I feel like a fraud at work, I might work extra hard or take on additional projects that I don’t have time to work on, to stop others from finding out that I’m in fact incompetent!! This can lead to feelings of exhaustion and sadness, and physical tension…. or, if I felt like I only got where I am by luck, then I might avoid challenges or opportunities for fear of failure and people realising I’m not smart enough. This could lead to feelings of anxiety or sadness which may further impact my thoughts, behaviours and physiology.
If you’re having feelings of fraudulence, this could be holding you back from achieving your goals. There are things you can do to help!! Here are four simple strategies you can try to increase your confidence, and to help you to change your attribution style:
Remember that these thoughts can be common, but there are ways to help you to feel more confident. However, if you’re finding that feeling like a fraud is holding you back from achieving your goals or causing you significant distress, be sure to speak with your doctor or psychologist, or call Lifeline (Australia only) only 13 11 14.
