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Ciara McGinley

Ciara McGinley is a health and wellbeing journalist, meditation practitioner and the founder of Finding Quiet. She has written about health and wellbeing for many of the UK’s leading women’s magazines, including Women’s Health, Red, Marie Claire, Stylist, Woman & Home and more. Ciara covers everything from mediation and mindfulness to sleep, relationships and women’s health. Whether she’s writing for a magazine or working with meditation clients, she’s all about empowering you to nurture your mind-body connection and live a more mindful life through small and sustainable wellbeing practices.

How to Beat Imposter Syndrome, According to Experts

How to Beat Imposter Syndrome, According to Experts

Do you ever feel like a fraud at work? Or worry that people won’t love the ‘real’ you? Even when you have evidence that suggests none of the above is true? Then, you could be experiencing imposter syndrome - and, you’re not the only one.  Research shows imposter syndrome is a universal struggle with one review finding that up to 82% of people could be experiencing imposter syndrome and suffer from anxiety, burnout and exhaustion because of it. While imposter syndrome can feel deflating and challenging, the good news is that there are steps you can take to overcome self-doubt and boost self-confidence, so you stop holding yourself back from reaching your full potential To help you leave imposter syndrome behind for good, we spoke to two experts to bring you everything you need to know including how to spot it and how to beat it.  What Is Imposter Syndrome? “Imposter syndrome is the overwhelming feeling of self-doubt or fear of being exposed as a ‘fraud’,” explains Holistic Health & Wellness Coach Christina Calderwood. When we experience imposter syndrome it’s because we believe on some level that our achievements are down to luck or other factors and not our own ability, and we feel unworthy of our success. “Those with imposter syndrome worry that others will eventually uncover the ‘truth’ and see their perceived lack of skill and capability, despite evidence of their success and achievements,” Christina adds.  Signs of Imposter Syndrome Imposter syndrome can show up in different ways and may show up differently depending on the scenario you are in.  For example, imposter syndrome at work can look like questioning if your contributions are valuable and choosing to stay silent out of fear. In friendships it can look like worrying what others think of you and in romantic relationships you might feel you're undeserving of your partner's love and affection. Imposter syndrome often shows up in self-limiting thoughts and beliefs, and the stories we tell ourselves. According to Christina, some of the most common thoughts people with imposter syndrome may have include:  I don't deserve this success, I just got lucky. I'm not as smart or talented as they think I am. I'm afraid they will find out I don't know what I'm doing. I’m afraid they will see the ‘real’ me and not like me for who I really am.  I have to work harder than others to prove myself and achieve my goals. I can't make any mistakes or ask for help, or they will think I'm incompetent.  Why do we experience Imposter Syndrome “Imposter syndrome is more common than we might think and something we may experience at different stages of life,” mindset and confidence coach Francesca Nervegna tells us. With research suggesting that up to 70% of us may experience imposter syndrome in our lifetime, this fear-driven mindset can affect anyone at any time, regardless of their age, gender or profession.  There are many reasons why we may experience imposter syndrome, some of these include striving for perfectionism, our upbringing, facing a new challenge and social comparison.  “Perfectionism is another way that self-sabotage and imposter syndrome can disguise themselves,” explains Christina. “Holding ourselves to unrealistic standards and expectations stops us from going after our dreams, let alone even trying. This happens when we are afraid of failing, of being seen, feeling vulnerable or not feeling as good as others.”  The environment in which we grew up in can also lead us to strive for perfectionism and experience imposter syndrome. “People who grew up in environments with high expectations or where success was often compared to others' achievements may have internalised the belief that they need to constantly prove their worth,'' Christina adds.  Similarly, a big life change that involves taking the leap before we feel ‘ready’, such as a new job or promotion, can trigger self-doubt and feelings of imposter syndrome.  We may experience imposter syndrome when we compare ourselves to others, either those around us or on social media. “The grass may seem greener on the other side, we might think that others are better than us and start to compare ourselves to them and compete with them in our minds,” Francesca adds.  Christina echoes this: “We're constantly bombarded with messages that our worth is tied to our achievements and external validation. The pressure to meet these unrealistic standards can be overwhelming.” Christina believes that social media makes this worse by only showing us the highlights, making it seem like everyone else has got everything together while we are struggling.  Stereotypes can also lead to feelings of imposter syndrome. “Individuals from underrepresented groups may feel added pressure to succeed and represent their group positively, which can contribute to imposter syndrome,” Christina explains. “They might also face implicit or explicit biases that undermine their confidence.” How to beat Imposter Syndrome The first step to beating imposter syndrome is becoming aware of it and identifying that we have self-limiting beliefs. “Once we identify it, we are already one step ahead and we can start working on it,” Francesca explains.  Acknowledge your feelings To start identifying your limiting beliefs and find clarity around why these thoughts or feelings are coming up, Francesca suggests journaling. Once you identify your negative thoughts and the beliefs that fuel them, you can start to work on overcoming them.  Christina suggests using a technique called cognitive reframing, which involves replacing your negative thoughts with more positive and realistic ones.  This could include something like:  I deserve this success because I worked hard for it and I have the right skills and qualifications.  I don't have to know everything, no one does. I can learn from my mistakes and ask for help when I need it. I deserve love and a fulfilling relationship because I offer kindness, respect, and genuine care. I don’t need to be perfect in a relationship; no one is. Celebrate your achievements No matter how big or small, taking time to reflect on your accomplishments and celebrating your achievements will help to shift your mindset and reduce feelings of imposter syndrome. “Create a folder where you list down any positive feedback, milestones and accomplishments, or keep a journal with your successes, big & small. Come back to them whenever self-doubt creeps in,” Christina advises.  Share your experiences Opening up to trusted friends about your experiences may help you to feel less alone, and connect with others around you who are also experiencing imposter syndrome. “Sometimes, just hearing others say they’ve felt the same way can be incredibly validating.” Christina says.  Challenge negative thoughts Whenever you catch yourself thinking a negative thought, such as ‘I’m not good enough’, counter it with evidence that shows you it’s untrue. “Often, you’ll find that the negative thoughts are baseless and you have far more examples of why you are good enough, exactly as you are. “ Christina says.  Francesca often uses positive affirmations with her clients, to help them require their brain and replace old patterns and limiting beliefs with new ones.  “You can also use positive affirmations to rewire your brain and replace old patterns and limiting beliefs with new ones,” Francesca adds. “Your brain will believe anything that you tell it, if you are constantly affirming that you are an imposter and you are not good enough, you will keep believing it. On the other hand, thanks to neuroplasticity, you can reprogram your brain to embrace more positive thoughts and, in turn, boost your confidence.” Shift to a growth mindset Beating imposter syndrome is all about shifting your mindset from striving for perfectionism to embracing growth. “If you are ready to stop self-sabotaging and stop letting your internal dialogue make you feel like an imposter you are going to have to let yourself be imperfect,” says Chrsitna. She adds: “Understand that mistakes and failures are part of life and a fundamental part of the learning process. Remember, courage comes first, confidence follows.”
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How to Boost Your Sleep Hygiene for a Better Night’s Rest

How to Boost Your Sleep Hygiene for a Better Night’s Rest

Can’t sleep? You’re not the only one. Research shows that more than one third of adults sleep less, on average, than the recommended seven hours or more per night, with another study suggesting 10% to 15% of people experience chronic insomnia that impacts their day-to-day life.  Sleep struggles can feel isolating, lonely and like a never ending challenge, but just a few simple changes to your routine to boost your sleep hygiene could make all the difference and have you snoozing in no time.  To help you improve your sleep hygiene for a better night’s rest, we spoke to Sleep & Health Coach Annika Carroll. Here Annika shares her top tips for building healthy habits that will help you to sleep better. What is sleep hygiene?  Sleep hygiene refers to the environment you sleep in and your behaviours. This includes, for example, how hot or cool your bedroom is at night or what you do in the hours before bed. Poor sleep hygiene can include the likes of answering emails in bed late at night or having a bedroom that’s too bright and impacts the production of your sleep hormones. Drinking caffeine late in the day or eating a heavy meal before bed can also have a negative effect on your sleep.  But, it’s not just about what you do in the hours before bed that determines how healthy your sleep routine is. In fact, everything you do from the moment you wake up contributes to your sleep hygiene and will determine how easy you find it to fall asleep each night. “Everything we do throughout the day either adds to our ‘sleep account’ or subtracts from it. What we do one or two hours before bed is important, but it is just one piece of our sleep puzzle,” Annika explains.   How to boost sleep hygiene  Set a wind down alarm  This is your sign to put your phone away and start winding down for the evening. When you’re stressed your nervous system activates your fight or flight response. This causes your stress hormones to be released and your heart rate and breathing rate to increase. Not quite how you want to feel before bed! Instead, focus on calming activities like reading a book, practising a sleep meditation or relaxing under a weighted blanket. These will help to activate the nervous system’s rest and digest response (aka your relaxation response). If you can, avoid using your phone as you start to wind down. “Our phones emit blue light, which can interfere with the release of our sleep hormone and make it more difficult for us to fall asleep and stay asleep,” explains Annika. “Also, the content we consume (think: work emails and social media) can trigger the nervous system and raise our stress hormones, which will then make it more challenging to fall asleep.”  If you find it difficult to wind down and switch off, consider incorporating a sleep supplement into your daily routine. Our Relax Capsules contain research-backed ingredients that help reduce stress, promote relaxation and help you get a great night's sleep. An easy way to get a little more chill into your life.  Keep your bedroom dark and cool Natural light regulates our body clock and signals to our brain when it’s time to wake up and time to sleep. Melatonin, the hormone that helps us sleep, is released in the absence of light, so it’s important to keep your bedroom as dark as possible with blackout curtains or wear a sleep mask to help you fall asleep and stay asleep. “You should also cover up lights on smoke detectors, TVs, air conditioners or anything that might disturb your sleep,” Annika says. It’s also recommended that you keep your bedroom around 16-18°C for the optimal sleep conditions as if you’re too hot or too cold you’ll not only feel restless, but it will impact your body temperature and make it harder to fall asleep.  Take breaks throughout the day   Now you know that everything you do from the moment you wake up until the moment you lay your head on the pillow will impact how you sleep, consider getting outside within the first hour minutes of waking up for a dose of natural sunlight. This will help to regulate the circadian rhythm (aka your sleep-wake cycle) and signal to the body that it’s time to wake up. “This helps your body set its inner clock, so it will release cortisol - our awake hormone - and set the timer to release melatonin - our sleep hormone - in 14 to 16 hours. That way, you will have more energy throughout the day and fall asleep easier at night.”  It’s also important to take regular breaks throughout your day to regulate your stress hormones and give yourself the opportunity to reflect. “If we don't give our brains a break throughout the day, we start processing experiences and emotions from the day as soon as our head hits the pillow,” Annika explains. “Taking small breaks throughout the day to enjoy the sun or sit for a moment in silence is really helpful.” You don’t have to meditate to take a moment to relax (although we recommend it!), instead you can pick an activity you really enjoy whether that’s reading, walking or stretching.  Cut caffeine after lunch  We know you’ll have heard this one time and time again, but hear us out, reducing your caffeine intake can do wonders for your sleep. And there’s a science to it. Let us explain: when you drink a cup of coffee or an energy drink with caffeine, it will help you to feel more awake and alert because it blocks adenosine, a sleep-inducing chemical that builds up in your body throughout the day to ensure you feel sleepy in the evening. However, caffeine has a half-life of around five hours, that means that it takes five hours for the effects of caffeine to wear off and leave your system. “If you have a cup of coffee at 3pm, about half of that cup could still be in your body at 8pm and a quarter at 1am,” Annika explains. “Moving caffeine intake to earlier in the day is a good idea to help improve your sleep as it will allow its effects to wear off before bed.”  Want to go caffeine-free but still boost your energy throughout the day? Check out our five top tips for naturally upping your energy levels. You can thank us later…  Keep your blood sugar stable  If you find yourself waking up in the night, it could be down to what you’re eating during the day. “Night wakings can indicate your blood sugar is too low,” explains Annika. “If your blood sugar drops too much overnight, your body releases cortisol to wake you up.” To avoid this happening, make sure you eat balanced meals throughout the day. “Ensure your meals include whole foods, protein, healthy fats, and vegetables, and avoid processed foods and foods high in sugar,” Annika advises.  If you struggle to meet your daily protein targets, try our range of protein blends. Each one contains a different combination of research-backed natural ingredients, nootropics and adaptogens. They're also free from soy, gluten, fillers and GMO nasties. Whatever your goal, we have a protein blend to help! What to do if you wake up in the middle of the night  We’ve all been there, lying awake at 3am counting down the hours until the alarm goes off. So, what should you do if you wake up in the middle of the night and can’t get back to sleep? Well, it might sound counterproductive but it’s best to get out of bed and leave your bedroom so you can re-set.  “Do something that’s not too stimulating, such as reading a book, journaling or watching a little TV,” suggests Annika. “Avoid turning on bright lights; keep them dim and once you feel tired again, go back to bed. This way, your brain doesn't associate the bed with worrying and being awake.”  If you find getting out of bed makes you feel even more awake, try a visualisation meditation to help your mind relax and help you drift back off to sleep. Instead of counting sheep, Annika suggests visualising a place that brings you joy in great detail. “For example, you could see yourself walking on the beach, think about how the sun feels on your shoulders, and how the sand feels on your toes. The more detail, the better. This can help you relax and fall back asleep.” 
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PLAYLISTS

Adam Husler Workout Playlist

Adam Husler Workout Playlist

 Adam is one of the leading yoga teachers in London. When we asked him to create a workout playlist, he came up with a deeply soulful mix of tracks that won't fail to get a smile...
Claire Fountain Workout Playlist

Claire Fountain Workout Playlist

 Claire knows yoga. Claire also knows music. Here's her selection of workout songs compiled just for Innermost.health
Bethany Duckworth Workout Playlist

Bethany Duckworth Workout Playlist

 Bethany knows a good track when she hears one. Buckle up and get this workout playlist into your ears pronto.
Dan Morgan Workout Playlist

Dan Morgan Workout Playlist

 Dan getting zen on the decks. Here's his playlist for your next yoga session or if you need to kick back and drift away.
Elisa Rossi Workout Playlist

Elisa Rossi Workout Playlist

 Elisa's most comfortable creating works of art in the kitchen. Here are the songs that help her do just that.