imposter syndrome
feelings of insecurity and doubt, when you compare yourself to others and think you aren’t good enough or don’t belong
perfectionism
having unattainably high expectations or standard for yourself like anything but a perfect outcome is a failure, leading to high levels of self criticism fear of failure and procrastination
tackling perfectionism
focus on strengths, a
avo of comparisons
mindfulness and self compassion
challenges your beliefs
growth minseyet
allostatic load or wear and tear
wear and tear on body’ and brain from chronic or overwhelming stress
equilibrium or allostasis
a brief triggering of the how axis and negative feedback to reset
signs and symptoms of chronic or overwhelming stress
cognitive changes - difficulty with concentration, sustained attention, memory problems, problem solving, constant worrying
emotional changes- moodiness, mood swings, feeling sad and hopeless or helpless, agitated, feeling anxious or tense, can’t relax or enjoy things
physical changes - muscle tension, stomach gi issues, headache, loss of sex drive, high blood pressure l, sleep trouble
behavioural changes - changes in sleep, changes in eating social withdrawal changes in productivity/performance l, substance abuse
types and stages of sleep
- non rem - brainwaves begin to slow, only few minutes long slowing down of heartbeat, brainwaves begin to slow
- light non rem - eye movements stop l, body temperature drops. slow brainwaves with some activity
3 needed to feel refreshed - slower brainwaves and relaxed muscle, hard to waker. longer in first half of the night. slowest breathing
4 rem - occurs have three non rem stages (90 minutes) after fall asleep
- rapid eye movement - breathing heart rate and brainwaves close to being awake. limbs are temporarily paralyzed. dreaming happens
benefits of sleep
helps immune system
cognitive function
heart health
food cravings
lowered blood pressure
decreased negative emotions
