The new rules of hydration

When you’re in a work groove, glued to a laptop or blazing through meetings, it’s easy to forget about basic hydration. Then suddenly it’s 15:00 and you haven’t had a sip since…does iced coffee count? Cue the dehydration headache. Even when you do drink enough water, your IG feed can make you feel behind the curve. Who new H2O could be so complicated? Dietician Tammy Jordan gives us a splash of common sense.

 

 

Q: Traditional hydration “rules” state that drinking eight glasses of water a day is ideal. Is this true?	A: Though widely held, this belief isn’t supported by research. The Food and Nutrition Board published this recommendation in 1945(!!!), despite no scientific backing. Yes, it’s important to drink water throughout the day, but if you don’t hit eight glasses, you’re more than likely getting enough through food and other sips.
Q: Recently, there’s been a trend on social media of drinking at least 3 litres of water a day. Is this actually a healthy goal?	A: “Proper” hydration depends on body type, activity level and climate. Your body is well adapted to signalling when you need to drink, so respond to its cues. Generally, there’s no harm in downing 3 litres a day, except for people with heart failure or kidney disease who can’t process that much.
Q: What do you recommend for proper hydration in day-to-day life?	A: Start your day with a large glass of water. Not only will this rehydrate you from sleep, but it’ll also support good cognitive health and energise you first thing in the morning. Throughout the day, keep a large refillable water bottle at hand to encourage yourself to drink, especially when you exercise. And if you don’t like plain water, add some sliced fruit or flavoured electrolytes.

 

 Until next week!

Have a great Tuesday!

The truth about Imposter Syndrome

“Any day now, they’re going to realise what a mistake they made in hiring me. I bet they’re         already wondering.”

How often do thoughts like this one cross your mind? For some people — many people —     they occur quite often. When they do, they bring a cascade of emotions, most of them not    helpful.

These thoughts of being a fraud or having our enormous deficiencies exposed and the anxieties, insecurity, and dread that follow are all part of a phenomenon known as "imposter syndrome". 

Unlike humility, imposter syndrome can do real damage: anxiety, an inability to savor success, and, in some cases, a belief that one can’t go on in their career. 

What is imposter syndrome?

Two clinical psychologists, Pauline Rose Clance and Suzanne Imes, first identified and named the phenomenon back in 1978. 

Imposter syndrome is the condition of feeling anxious and not experiencing success internally, despite being high-performing in external, objective ways. This condition often results in people feeling like "a fraud" or "a phony" and doubting their abilities.

With imposter syndrome, a person doesn’t feel confident or competent, regardless of what     they achieve. They don’t experience the joy of success because they are always waiting for     their inadequacy and fraudulence to come to light.

Although Clance and Imes originally defined imposter syndrome to describe a condition they observed in professional women, research shows that men and women can equally suffer from imposter syndrome.

But humility is good, right? It’s just realistic to acknowledge that no person know everything. The world does change quickly, and problems or situations people face might be more complex than they seem at first. Yet, imposter syndrome is different from a healthy dose of caution of open-mindedness.

Humility and caution stem from an accurate assessment of one’s own capabilities against a complex situation.

The imposter phenomenon, on the other hand, stems from a sense of inadequacy in the environment despite objectively being competent.  It is notable in that it isn't about assessing the situation but about assessing themselves. They feel more inadequate than others facing the same complex situation, such that they don’t belong there at all.

Imposter syndrome can cause people to feel a sense of time running out. It’s as if people have been putting on an act and they can’t keep the act up much longer. This is despite all evidence to the contrary. Remember, people often have these thoughts and feelings after achieving and overcoming obstacles throughout their lives. Why? Many high achievers reach a point in their career where they feel like they are unable to keep going.

Maybe they can’t keep going at the same rate as they have been, and that feels shameful. The shame makes people suffer alone and in silence. People don’t realise how many others suffer from imposter syndrome because no one wants to admit it out loud.

What causes imposter syndrome?

Imposter syndrome is a cognitive distortion. It causes people to doubt their skills and accomplishments. They doubt others’ high regard for them. They doubt their own history and track record.

 

But where do this doubt and distortion come from? Although it can drag at a person's mental health, imposter syndrome isn’t an official psychological condition and it has a variety of causes. Research has shown that imposter syndrome comes from a combination of factors: 

Family environment. Growing up, parents or other family members might have put outsized emphasis on achievement or been overly critical.

Social pressures. Being part of a social circle or group where approval or worth seems to be explicitly connected to achievement.

Sense of belonging. Part of imposter syndrome is the fear of being found out and cast out.

Any circumstance, even in the past, that made a person feel different or excluded from the group — language, ethnicity, gender, socio-economic status, religion, or physical or learning differences — can fuel the imposter phenomenon. The person can carry that persistent sense of not belonging long after the circumstance is resolved.

Personality. Some personality types are more linked to internalising feelings of pressure, doubt, and failure. Times of stress or transition, even unrelated to work, can make it worse.

 

The effects of imposter syndrome make it worth addressing. The feelings of anxiety and inadequacy can lead people to avoid challenges or opportunities that would let them grow and shine.

 

People may not seek out or fully explore useful relationships at work or school. Even if they do, the internal struggle necessitates a lot of energy. It can lead to frustration, shame, depression, and lack of self-confidence.

Left unchecked, imposter syndrome has a negative impact on people’s relationships, work, as well as job and life satisfaction. The effects can be worse for women and underrepresented groups.

 

Characteristics of imposter syndrome

We all doubt ourselves sometimes. So, you might be wondering what imposter syndrome feels like. Here are the most common characteristics of imposter syndrome:

1.           Self-doubt

A lack of self-worth and self-efficacy results in persistent feelings of anxiety regarding their ability to succeed. Success at work is viewed as an unattainable and risky goal, not a reality that can be achieved with focus and dedication.

2.          Undervaluing contributions

People experiencing imposter syndrome undermine the worth of their achievements, which results in a persistent sense of incompetency.

3.          Attributing success to external factors

Imposter syndrome causes people to credit their achievements to situational factors beyond their control.

When team members offer positive feedback in the form of praise, raises, or promotion, people will struggle to accept responsibility for their success. Instead, they may attribute the positive impact they created to chance, coincidence, good luck, or the contributions of their coworkers.

4.          Sabotaging self-success

Imposter syndrome reinforces feelings of inefficacy. It pushes people to go out of their way to make poor or risky decisions.

The imposter phenomenon causes people to experience a fear of success. They believe it is unattainable no matter how hard or often they try to attain it — success isn't meant for them.

Imposter syndrome also results in people psyching themselves out. They tell themselves their contributions will be sloppy, insufficient, or purposeless. This self-doubt can cause them to apply less effort, attention, creativity, and persistence until it becomes a self-fulfilling prophecy.

5.          Setting unrealistic expectations

Imposter syndrome creates the sensation that our best isn’t enough. It pushes people to set unrealistically high standards to accommodate for feeling inadequate when accomplishing realistic, timely, complex, and challenging goals.

6.          Continuous fear of not living up to expectations

No matter what goals people set, imposter syndrome negates their ability to achieve them. It causes people to feel as if they are not able to fulfill expectations they set and others set for them, despite their best efforts. They perceive these expectations as a burden they cannot shake instead of a challenge they’re excited to overcome.

7.          Burnout

To overcome a sense of incompetence, people push themselves. They expend their energy quickly. Work starts to become more of a chore than a source of meaning and purpose, and they lose much of their passion for what they do.

 

How to deal with imposter syndrome

Trying is exhausting. It depletes rather than energises. Yet people can, and do, keep going.

How do you keep going when you hit that brick wall? And how do we regain some joy in the work and our accomplishments?

 

First, understand that imposter syndrome is a form of saboteur. You are not helpless against it.

Also, don’t try to ignore it. Instead, tame the emotion by acknowledging its presence. Be aware of its impact on your body.

The SBNRR technique (stop, breathe, notice, reflect, respond) technique can help you slow down and consider the situation — and your own thoughts, feelings, and reactions — more mindfully.

Stop: Allow yourself to stop in your tracks and take a moment to pause.

Breath: Give yourself a deep breath and let your thoughts go and not be attached to them.

Notice: Notice your feelings, your body, your surroundings, your peers, the situation, your reaction, and anything else that you can notice.

Reassess: Evaluate the situation and the reason you felt a need to fall into the imposter syndrome.

Respond: React intentionally. It can be more informed and composed now that you have calmed yourself a bit.

 

In addition to this technique, there are several tips to overcoming imposter syndrome:

Assess the evidence. Making a simple 2-column list — on one side, “Evidence that I

am inadequate” and on the other side, “Evidence that I am competent” — can help    bring perspective. This list enables you to combat imposter syndrome by collecting,    acknowledging, and reflecting on proof of your competency.

Refocus on values. Take your focus away from outward signs of success or achievement and remind yourself of what really matters to you.

Reframe around growth. Life and a career are a journey. You can’t grow, learn, or make progress without stretching yourself.

Get out of your head. Rumination, a pattern of circling thoughts, goes hand-in-hand with imposter syndrome. Find someone to talk to or write down your fears — they are less powerful when they aren’t circling.

Practice self-compassion. Don’t beat yourself up for feeling like a fraud. Now that you understand where the doubt and inadequacy come from, give yourself credit and compassion for how far you’ve come.

Be kind to yourself. You are a human. Humans make mistakes. You will, too. “Practicing self-compassion will help you tame your inner critic.”

Keep failure in perspective. Instead of focusing and defining your failure in the abstract, take time to write down the likely outcomes if some part of your effort fails. Rarely is it the end of the world. Try learning from your failures instead of letting your failures define you.

Practice mindfulness. Use the SBNRR technique to pause and re-evaluate. This technique gives you the opportunity to situate yourself in the present. It’s a reflection point that enables you to recognise the capacities you have and used to successfully reach this point.

Seek trusted feedback from your network. Make a practice of periodically getting feedback from people you trust and respect. Knowing that you have a source of meaningful feedback can help you let go of wondering what everyone else is thinking of you.

Secondhand stress

 

How to stop absorbing other people’s anxiety

Is absorbing other people’s anxiety holding you back from hitting your goals? We pick up on emotions more easily than we realise, and secondhand stress can quickly hamper our health.

 

Feeling overwhelmed without due cause? Secondhand stress is tension and pressure we experience due to other people’s behaviour. Emotions are contagious – just like the flu, we can actually “catch” and absorb what others are feeling. It’s a remarkable ability we have as human beings, as we are hard-wired to empathise with those around us.

Connecting with others and caring for them is key to our survival, so it makes sense we can take on other people’s positive and negative feelings as well. ‘When those around us are feeling stressed, our instinct is to be alerted to this and to respond as if these are cues of danger,’ says Avy Joseph, an experienced cognitive behaviour therapist and director of the College of Cognitive Behavioural Therapies.

What is secondhand stress?

So, how can stress impact our health and fitness goals? ‘It’s important to think about what we mean by “stress” because stress can be “healthy stress” or “unhealthy stress”,’ says Joseph. ‘Unhealthy stress is called anxiety. While healthy stress is called concern. Anxiety is an emotion provoked by an unhealthy or irrational belief or attitude about either a perceived or a real threat or danger to you and to what matters to you. Concern is the healthy version of anxiety.’

When you are stuck in a state of anxiety, your thoughts may be preoccupied with “what if” and you are likely to avoid or seek assurance and reassurance or do something to get rid of the feelings quickly, ultimately not really solving it or getting better in the long term.

‘To be stuck in a state of anxiety, day in and day out, impacts on your health, quality of life and fitness goals for sure,’ says Joseph. ‘Long-term anxiety alone can impact your heart health, weight, increase blood pressure and cause gastrointestinal problems, insomnia, headaches, loss of libido, fatigue, muscle aches and pains to name but a few.’

Therefore, you are more likely to engage in behaviours that sabotage your goals such as avoidance, over-exercising, drinking too much, eating too much or abstaining from food. This is hardly the ideal state for focusing on goals in a positive way. In essence, anxiety is negative goal setting, and long-term anxiety can also increase your risks of developing depression and other anxiety-related disorders such as panic disorders and OCD (obsessive-compulsive disorder).  

Spot the symptoms of secondhand stress

You can be anxious about anything, and you can have multiple anxieties. Secondhand anxiety is what some people call anxiety about anxiety, and anxiety about other people’s feelings. And we can make ourselves anxious about anything. The battlefield is our minds. Think about what you are thinking about, and what makes you anxious.

 To recognise anxiety, check two things:

•           your thoughts, and

•           what your feelings are telling you to do

If you are experiencing anxiety about anxiety, your thoughts will be focused on the feeling of anxiety itself. You may think, I shouldn’t be feeling anxious because nothing bad has happened or is happening. What you may feel like doing is stopping the feeling of anxiety quickly and you may feel like seeking assurance, avoiding your feelings rather than accepting them, you feel like calming your feelings with alcohol, over-exercising or comfort eating. Your mind will be preoccupied with getting rid of the uncomfortable feeling. Ironically, some of these unhealthy “new” habits might make you feel even more anxious. If you take up smoking to calm your nerves, for example, it can cause more anxiety if you consider the health risks going along with it. Smoking in itself is thus cause for anxiety. Or any other bad habit, for that matter.

How to deal with secondhand stress

What positive strategies can you employ for secondhand stress whilst still supporting loved ones with their anxieties? ‘Secondhand anxiety is provoked by our own unhealthy beliefs,’ says Joseph. ‘Unhealthy beliefs are dogmatic, rigid, absolutist in nature. They are based on “must”, “have to”, “got to”.’

For example, you might feel as if…

‘I must be always in control of my feelings, it’s awful when I can’t control my feelings, I can’t stand not being able to control my feelings, it proves I’m weak or worthless.’

‘I must not feel anxious and uncomfortable when I see my loved ones anxious and unhappy. I cannot stand seeing my loved ones unhappy. I must be able to help my loved one to feel happy, if I can’t it’s awful, I cannot bear it and proves I’m a failure.’

It’s our dogmatic demands that provoke our feelings of anxiety. This is at the heart of solving our emotional problems. It’s called the ‘principle of emotional responsibility.’ We are responsible for our own feelings, and we are NOT the cause of other people’s feelings. This can be challenging because of expressions like ‘you make me feel anxious’ and ‘people’s disapproval makes me anxious’ are common. People even ask, ‘what makes you anxious?’. The correct answer is ‘I make myself anxious – my thoughts and my irrational fears’. We can then learn to make ourselves un-anxious. This in turn helps us to become emotional healthy and happy. As said before, this battle is in our minds.

How to cope

Eliminate avoidance.  We tend to avoid feelings, thoughts, physiological sensations, assertive behaviours, mental images.

Develop resiliency to discomfort. Sit with your feelings. Feel them. They are your body’s natural electricity.  Allow them. Use mindfulness by observing your feelings rather than relaxation techniques. Relaxation techniques to solve anxiety about anxiety will be counterproductive.

Accept that other people’s feelings are not within your control. Work on your reactions to other people’s feelings.

Be compassionate.  Be kind to yourself and accept that we are human and we have feelings.  This is natural.  Acceptance is the first step to healing yourself from being stuck in anxiety.

Be consistent and repeat.  Repeat the new way of thinking and the new behaviour in a consistent manner.  This will turn into a habit at some point, and it becomes your go-to reaction. Changing attitudes and behaviour starts uncomfortably because it’s new – it’s taking you out of your comfort zone. The most difficult part of anything new – like changing your attitudes or thoughts, or learning any new habit or skill – is the beginning. You never HAVE to think & stress about everything that pops into your head – you have a choice. You can choose your own thoughts and reactions. But you can’t choose others people's. 

Until next week!

 

TIME ON YOUR SIDE

How to plan your days so there’s always time to exercise.

 

With so much to do and so little time, exercising can get squeezed out. Lack of time – whether actual or perceived – can be the biggest barrier to running or walking as often as you might like. Here are a few suggestions that have helped many people to find time. Some of them may seem obvious or overly simple, or they might even seem as if they couldn’t possibly make a difference; but really, everything in this list has helped others to reclaim a little time to exercise.

 1.      Review your diary

Get a diary and map out your days. What do they look like? Is there anything that could be shifted to make more time? Could you bunch things together to minimise travel, for example?

 2.      Repurpose your time

Are there instances where you could use travel time for exercising? Could you run between meetings? Cycle to work? Cory Wharton-Malcolm from Women’s Health has been in virtual meetings while walking with her camera and audio off, which she switched on when she wanted to comment.

 

3. Declutter your days

Plan as far in advance as you can. This may limit your spontaneity, but something has to give. So, find the things in your life you think are wasting your time and cut them out. Also, plan when you are going to exercise. How much time do we waste looking for socks or tupperware lids? If you’d prepared the night before, you could have been out the door already! 😊

 4.      Know thyself

You know when you’re putting something off, making excuses or being truthful. You may tell others how little time you have, when the reality is you don’t actually want to make the time to exercise, as other things feel more important. So, work out what you have to do, then act on it. Can you get up earlier to fit in a run, or go a little later? Probably.

 5.      Do not disturb

Set boundaries with yourself, others and technology, and stick to them. How much time do you spend aimlessly scrolling? Or playing games? Of course we all need downtime, but how much of that time could you reclaim and redistribute? We can all gradually work on taking our phone screen time down from something ludicrous to between thirty and sixty minutes a day, which is still a lot. But think about it like this – scrolling five times a day for five minutes at a time could instead have been a 25-minute yoga session.

 

6.      Have a mantra

Personally I find a mantra to be hugely empowering, especially if I find that I’m feeling flustered or overwhelmed. I take a moment to pause, breathe and say, “Girl, you got this”. It helps me to reset and start again. I find this helpful when I have a packed day or week. Find your words of inspiration, and see how much they can help.

Till next week!

Take care & be your own happy, healthy self!!

 

 

 

What is Wellness?

When it comes to our overall health, wellness is extremely important. It’s not just about physical health, but mental and emotional health as well. Wellness is about achieving balance in all areas of our lives. Here we will look at how to set smart goals to achieve the healthy lifestyle of your dreams and give you a few examples of wellness goals that will help you build a personal wellness plan.

 

Wellness is a state of being healthy in body, mind, and spirit. It is the result of making choices that lead to a more balanced and fulfilling life. When we are well, we have more energy, feel better emotionally, and are able to enjoy our lives more fully. By making small changes, we have a great opportunity to build lasting wellness through healthy habits and ultimately achieve our health goals.

Setting goals is a great way to help achieve wellness. Whether it’s quitting smoking, eating healthier, or getting more exercise, setting goals gives us something to strive for. Achieving our goals can help us feel a sense of accomplishment and satisfaction. Sometimes though, it's hard to know where to start. Below we discuss the four types of wellness, why wellness is important, how to set long-term goals, and how to create daily habits that last.

The 4 types of wellness

Physical wellness entails taking care of our bodies and making sure we are getting the exercise and nutrition we need. It also includes getting regular check-ups and screenings and being proactive about our health. Physical activity is also super important for our mental and emotional health as well as our immune system. Achieving optimal health begins with getting enough activity.

Mental wellness is about managing our stress levels, staying positive, and maintaining a healthy outlook on life. It’s about having a good support system and taking care of our mental health just as we would our physical health.

Emotional wellness is about managing our emotions in healthy ways. It’s about being aware of our triggers and finding healthy coping mechanisms to deal with stress and difficult emotions. This can also include spiritual wellness that ties into your religious faith.

Social wellness is about having healthy relationships. It’s about having a strong support system and maintaining positive social interactions. It’s also about being active in your community.

There are many ways to achieve wellness in all areas of our lives and wellness looks different for everyone. We would also argue that financial wellness should be a part of the main types of wellness but it always seems to be overlooked. An example of a financial wellness goal would be to pay off debt or open a savings account.

Why wellness is important

Wellness is important because it helps us to be our best selves. When we are physically, mentally, and emotionally well, we are better able to handle the challenges life throws our way. We can also enjoy our lives more fully when we feel our best. Investing in our wellness is one of the best things we can do for ourselves.

Examples of wellness goals

There are many different types of wellness goals that you can set for yourself. It’s important to find what works best for you and your lifestyle. Some examples of wellness goals include:

·        Eating a healthy diet

·        Getting regular exercise - maybe you could join a gym or hire a personal trainer to work on your personal wellness goal or exercise routine

·        Getting enough sleep

·        Managing stress levels

·        Staying positive

·        Spending time with loved ones and friends

·        Doing things that make you happy (maybe learn a new skill?)

·        Drinking enough water

·        Eat breakfast every day

·        Committing to a meditation practice

·        Stretching daily

·        Going to therapy

·        Establish a morning or evening routine

·        Organising your home and/or office

·        Daily journaling

Whatever your goals may be, remember that wellness is a journey, not a destination. There is no “perfect” way to achieve wellness. Just focus on taking small steps each day to move closer to where you want to be. And don’t forget to enjoy the ride!

P1 is embarking on a journey to help you become the best version of yourself. Our wellness program is part of our work-life balance benefits and we hope to encourage healthy living, improve employee productivity and employee health, and promote overall wellness.

 Why you should set wellness goals

There are many benefits to setting goals for wellness. When we have specific goals in mind, we are more likely to take action and make positive changes. Goals can also help to keep us motivated and on track. Additionally, accomplishing our wellness goals can give us a sense of pride and satisfaction.

Some other reasons why you may want to set goals for wellness include:

·        Improving your overall health

·        Reducing stress levels

·        Increasing energy levels

·        Improving sleep quality

·        Boosting mood and outlook on life

Whatever your reasons may be, remember that it’s never too late to start working towards a healthier, happier life!

How to set wellness goals you'll actually stick to

There are a few things to keep in mind when you’re setting goals for wellness. First, be realistic about what you can realistically achieve. It’s important to set goals that challenge you, but that are also achievable.

Secondly, make sure your goals are specific and measurable. This will help you to better track your progress and see how far you’ve come.

Finally, don’t forget to give yourself some grace along the way. There will be ups and downs, but as long as you keep moving forward, you will eventually reach your goal!

You'll see that this is in line with setting a S.M.A.R.T. goal. The smart acronym is a mnemonic acronym that stands for Specific, Measurable, Achievable, Realistic, and Time-bound. This acronym is often used in goal setting to help ensure that goals are clear, attainable, and have a timeline.

Some examples of specific and measurable wellness goals include:

·        I will eat at least 2 servings of fruits and vegetables each day.

·        I will walk for 30 minutes 5 days per week.

·        I will get 8 hours of sleep every night.

·        I will stick to a morning routine 5 days per week.

·        I will drink 8 glasses of water per day.

·        I will meditate for 10 minutes each day. 

These are just a few examples – there are endless possibilities when it comes to setting goals for wellness! Just remember to be creative, specific, and realistic, and you’ll be well on your way to achieving your goals.

Tips for achieving wellness goals

Once you’ve set your goals, it’s time to start working toward them! Here are a few tips to help you along the way:

·                  Make a plan: Write down your goals and make a plan for how you will achieve them.

·                  Get support: Share your goals with a friend or family members and ask for their support.

·                  Stay positive: Believe in yourself and your ability to reach your goals.

·                  Be patient: Don’t get discouraged if you don’t see results immediately – it takes time to make lasting changes.

·                  Celebrate progress: Congratulate yourself on even the small accomplishments along the way.

Just remember, the journey to wellness is different for everyone. There is no “right” way to do it. Just focus on taking small steps each day and eventually you will reach your destination! Good health starts with goal setting!