• ineffableliving
    07.11.2020 - 8 monts ago

    awake-society:

    Compassion fatigue is very real, especially for caregivers and those whose work exposes them secondary trauma.

    ⚫️Instagram⚫️

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  • ineffableliving
    07.11.2020 - 8 monts ago
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  • ineffableliving
    07.11.2020 - 8 monts ago

    mindfulness-with-mo:

    I have this core belief that people are doing their best with what they have.

    Always remember that there’s more going on in the inside than you see on the outside.

    More simply put, people are avocados 🤗

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  • ineffableliving
    07.11.2020 - 8 monts ago

    mindfulness-with-mo:

    @danidonovan has signed her name at the bottom right of her artwork. Please give her blog a follow for more information on ADHD. 👏🏼👏🏼👏🏼

    I also pull a lot of my information from additudemag.com. Thankfully, we’re learning more about ADHD every day!

    Also, remember, that people without this diagnosis can experience these symptoms, as well. ADHD is more chronic and a daily struggle.

    Happy ADHD awareness month all 🤗

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  • ineffableliving
    07.11.2020 - 8 monts ago
    Stay Energized in the Winter!

    eintsein :

    image

    I live in Ithaca now, and at this time of year, the sun’s up for like 8-9 hours a day, and it’s cold and dark, and you often find yourself not wanting to do anything. However, I still need to keep up with my studies, and I’m sure some of you are faced with a similar problem. So, I’ve gathered some of the things I do to help me stay energized throughout a winter day.

    Understand your energy levels and work with them

    I don’t think it’s reasonable to expect yourself to be able to do as much work or be as energized in the colder months as you do in warmer months.

    For example, maybe in the summer/fall, you could survive with 5 hours of sleep and more intense work sessions, but in the winter, you might need more breaks and more sleep, and trying to resist that might result in the further deterioration of your energy levels. If you don’t already, try taking a midday break.

    You shouldn’t feel guilty for having to recharge. You’ll be more productive afterwards.

    Get enough sunlight

    Exposure to sunlight boosts your mood by increasing your body’s serotonin levels - one of the happy hormones. It makes you more alert, energized, and prevents you from getting Seasonal Affective Disorder (SAD).

    My advice is to spend as much daylight time doing things so you can do them the most productively. Even if you’re more inclined to do things later in the day, at least push forward some of the things on your daily routine, or rearrange them in such a way that you get as much sunlight possible.

    This semester - unfittingly called the ‘spring’ semester - I tried to schedule my classes as early as possible, even though I generally get sluggish in the afternoon and then work better in the evening. This is because I want to have time to do my work - or at least be out - while the sun’s still up.

    Exercise where you can

    It’s so hard to exercise outdoors in this weather, but I still see people going for jogs around campus, or hitting the gym. Personally, I just do some stretching and light exercise in my room.

    Alternatively, if you take the bus, get off a stop early then walk the rest of the way (unless there’s terrible weather like a snowstorm or something where being outside is harmful). The key thing is that you get yourself moving, especially in the morning - you’ll be more productive and happier throughout the day.

    Shower

    I know the winter’s cold and you don’t feel like you have to take a shower, especially since it can make your skin dry. However, it’s a great energy booster, especially in the morning. Showering in the morning improves your blood flow and alertness, and reduces your stress levels throughout the day. If you don’t have time in the morning, shower in the evening, so you’ll have more energy after the sun goes down..

    Make plans or have something to look forward to

    Nothing is more draining than knowing that you have nothing to do, nothing to look forward to. You’ll probably just end up in your bed watching Netflix all day, which, let’s face it, might be fun at first but turns out to be a hell of an energy drainer. Go out to eat, study with someone, or at least watch something together.

    Indulge yourself

    Curl up with a good book. Watch your favorite show. Play some tunes while you sketch your favorite characters or OCs. It’s the winter, you deserve a little break to recover. If you don’t relax every now and then, you won’t be able to work as intensely and focus as hard as you want or need to.

    Also, although it’s great to eat healthy, but a cup of hot cocoa or a muffin once in a while is fine and makes you happier in that moment.

    Work on an indoor hobby

    You’re going to spend a lot of time indoors, might as well use that time usefully (aside from schoolwork or other obligations). I like doing creative things like digital art, journaling, or bullet journaling while listening to a podcast, or reading - these types of activities are the most energizing for me.

    You don’t need to do the things I listed - the point is, you should use your time indoors wisely, since during other parts of the year, you’ll probably be out a lot more.

    Listen to the right music

    I don’t know what y’all listen to but music is an awesome energy booster if you can align it with how you’re feeling. You know how sometimes you listen to a certain type of music and your mind just feels like it’s hovering there, like it’s slightly repelled by the music but you also don’t really hate it, and you just end up feeling unfulfilled afterwards? (That was a trash explanation but I hope you understand what I mean.) Yeah don’t do that.

    During the day, listen to music that keeps you awake and energized - it could be hard hitting rock or dance-y pop or maybe even something mellow. Whatever it is, don’t try to counter it. I like to listen to roaring guitars in the morning, and slow jazz in the evening, and that works for me.

    Get enough sleep (‘enough’ might be more than you usually get)

    During the winter, you can take advantage of the cold and cozy weather to get more sleep. I know it’s tempting to keep working until you finish all your tasks, but if it means sacrificing your sleep, you’ll only end up depriving yourself of your already low levels of energy. Also, make sure you get good quality sleep so that you’ll be as energized as possible the next morning.

    However, don’t get too much sleep. This morning, I came into math class, and my friend was like ‘you look really tired today, is something wrong?’ and no, there was nothing wrong. It’s just that this morning, I chose to sleep in until 8 when I usually wake up at 7, meaning I slept more than I should have. Too much sleep just makes you feel groggy once you wake up.

    During the day, take a power nap if you have to, but don’t extend it for too long that your sleep inertia kicks in and you can’t get up anymore.

    Focus on your food

    I think the food we eat - and how we eat it - is a huge factor in maintaining our energy levels during these cold, dark months. So here’s an entire section about food-related strategies to combat the winter blues.

    1. Eat well

    Winter might tempt you to eat bulky food and sweets, but they’re not that beneficial to your productivity and energy levels. Sugary foods actually cause you to be sleepy during the day and reduce the quality of your sleep at night. Instead, opt to eat foods that contain

    1. Vitamin C - like in fruits and vegetables - to boost your energy levels; and
    2. Vitamin B12 - like fish, milk, and eggs - to reduce fatigue

    2. Have good eating habits (don’t skip breakfast!)

    In college especially, a lot of people skip breakfast - and sometimes even lunch - only to overeat during dinnertime. However, having a good breakfast - especially one with protein, fiber, and whole grains - will increase your ability to focus and boost your productivity throughout the day. Maybe you’re the type of person who tends to skip breakfast - the winter’s a great time to pick up the habit of having a morning meal. Recently, I’ve been having peanut butter and acai overnight oats - nutritious and convenient.

    3. Have caffeine at the right time (if you consume any)

    Studies show that the most effective time to have caffeine is between 9:30 to 11:30 am. Even if you have breakfast before that, I recommend waiting a little while before you sip your cup of coffee or whatever source of caffeine you take. You can always bring a cup to class or wherever you’re headed to at that time.

    In the evening, I recommend having a cup of tea. Some teas contain enough caffeine to keep you alert but not prevent you from sleeping at night. My favorite is green tea, but other teas like oolong or black tea work just as well.

    4. Snack (a little)

    But not too much. A single square of chocolate or a couple crackers are great mood boosters, and it even improves cognitive functioning. You could even have a cup of tea along with your snack, which is doubly energizing.

    image

    That’s all I have for you now. Feel free to drop an ask or message me if you have any questions, and I hope the rest of the winter goes great for you!

    p.s. wml bc I heard the winters here last till April

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  • ineffableliving
    19.10.2020 - 9 monts ago

    eintsein :

    Impostor Syndrome: What it is and how to deal with it

    There may be times when you feel like a fraud, like at any moment people will find out that you have no clue what you’re doing and you don’t deserve any of your achievements. You think that you’re unworthy of praise, that you only succeeded out of luck.

    This is known as Impostor Syndrome, and around 70% of people have struggled with it in their lives. The problem arises when high achievers fail to internalize their success, i.e. when you attribute your success not to your own abilities but rather to external factors.

    Some say that impostor syndrome could be linked to traits like anxiety or neuroticism. Impostor syndrome has also been commonly attributed to behavioral causes like childhood experiences, e.g. being labeled as “the smart one” or “the talented one”.

    Another huge factor is how well you think you fit into a certain group, e.g. impostor syndrome is common among people of a racial/ethnic/cultural minority, women in STEM, and international students at US universities.

    Dr. Pauline R. Clance was the first to design a scale to measure impostor syndrome based on six factors

    1. The impostor cycle, where someone is given an achievement-related task and they either (a) overprepare or (b) procrastinate
    2. The need to be special/the best
    3. Superhuman characteristics
    4. Fear of failure
    5. Denial of ability and discounting praise
    6. Feeling fear and guilt about success

    There are different types of impostors, as categorized by Dr. Valerie Young, an expert on impostor syndrome (note that these categories aren’t mutually exclusive):

    image

    I’ve personally dealt with the first two types. I’m fairly certain I can attribute being ‘the genius’ to childhood/adolescent circumstance: I’ve been known as ‘the smart one’ throughout elementary school and high school - every time I made a mistake, it was met with a chorus of ‘wahh jo made a mistake…’ Even last month when I had a mini-reunion with some of my high school friends, one of them said something along the lines of “I like when Jo makes mistakes because it reminds me that she’s human, too.” I can definitely say I’ve overcome that now because, you know, college - everyone’s as smart or smarter than you and works pretty hard.

    Being ‘the expert’ is still something I’m still trying to overcome. Last spring when I was applying to internships, I only dared to apply to those where I met 100% of the requirements. I’ve been coding for like 4 years but I constantly think I’m incompetent. It once got up to the point where I literally took 3 similar courses to assure myself that I actually do know how to do full-stack web programming. I still struggle to draw the line between relearning something because I don’t think I really know it, versus learning something for the expansion of knowledge.

    How do I deal with it?

    Firstly acknowledge that you have impostor-related thoughts
    Awareness is the first step to changing how you think and how you act.

    How does impostor syndrome look like in a school/college setting? Examples include

    1. You refrain from asking questions because you think other students/TAs/the professor will think you’re dumb;
    2. You don’t respond to questions even though you kind of know the answer but you always think your answers aren’t right enough or that they’re simply wrong;
    3. You don’t participate in discussions because you feel that you won’t add any value; or
    4. You prevent yourself from having an opinion because you feel like you have no right to have one.

    Reframe your thoughts

    Think of their possible effects
    Do these thoughts help or hinder me? Will anything useful come out of thinking this? Acknowledge that not speaking up may mean slowing your team down or depriving your classmates of potentially valuable insights.

    Separate fact from feeling
    Are they factual or simply a misinterpretation of my environment?

    Differentiate feelings of fraudulence from feeling like an outsider
    Does my work show that I’m incompetent or is the fact that I’m the only female in a team of males/POC in a team of Caucasians make me think I’m inferior?

    Stop comparing yourself to other people
    You might think something along the lines of “there are already so many people who can do what I do but so much better, so what’s the point in even trying?” However, remember that these people were once where you were, and taking even the smallest of actions could help you get to where they are.

    Be more forgiving with yourself

    Rethink perfection
    Not everything has to be perfect. Even if you have high standards, not achieving those standards doesn’t make you any less worthy.

    Reframe mistakes and identify areas of improvement
    It’s okay to be wrong or not to know everything. Think of mistakes as learning opportunities and indicators of gaps in your knowledge/understanding of something, as opposed to a negative measure of your self-worth. Being wrong doesn’t mean you’re fake; it just means you have more to learn.

    For example, previously I would only answer a question in class if I was at least 90% sure that was the correct answer. That’s a high threshold, and I don’t think it’s very useful for helping me learn and grow. Over the course of a year, I’ve managed to lower that down to I’d say around 60% (50% with coffee lmao).

    Collect positive experience

    Remember and reflect on praises
    Think about the efforts you exerted to help you achieve something and the positive responses you garnered when you finally achieved it. Remind yourself of the words of encouragement other people have told you, no matter how small. You could even keep a folder/document/journal to look back on when you feel like a fraud.

    Heck, sometimes I feel like my posts aren’t useful or my designs are terrible, but then you guys tell me such kind things and I think, maybe I’m not as bad as I thought.

    However, while it’s good to remember the good words people have said, don’t work just for the sake of praise. Focus on the value of the work itself and not the validation that comes from it.

    Focus on providing value

    Focus on what you can say
    Instead of thinking about what you don’t know, focus on what you do know and what you can say. Even if what you say isn’t entirely correct or relevant, it’ll get others around you thinking.

    Remind yourself that holding back is like robbing the world of your ideas
    There’s always some value in your words, even if you don’t initially think so. How that value affects the world or other people may differ. For example, when you put forward an idea/thought in a discussion, it could be that

    1. If there were parts that were incorrect, other people might have had the same misconception and are more than happy for the clarification;
    2. Again, if there were parts that weren’t correct, they might not have had the same misconception but now realize that there is a way in which the subject can be misinterpreted, thus allowing them to have a more comprehensive understanding of the subject; and/or
    3. It’ll stimulate further thinking and discussion and raise more questions, especially if other people wouldn’t normally think what you just thought. Then other people could bounce off your idea and form an equally great one.

    Take action
    You won’t feel as much of a fraud if you’re doing something that brings you a little closer to achieving your goals or that adds value to your work.

    However, be careful not to overwork yourself. Every time you start doing something, pause and think: is this really important to my progress or am I just trying to prove myself?

    Instead of working on too many things, do something outside your comfort zone each day no matter how small. Once you do this, focus on quality (your growth) instead of quantity (the number of things you do).

    Also, for those of you who fall into the ‘expert’ category, this also means practicing just-in-time learning, i.e. learning things when you need it, not just to comfort yourself.

    image

    I hope that was helpful, and please don’t hesitate to reach out if you have any questions/comments/suggestions :)

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  • ineffableliving
    19.10.2020 - 9 monts ago

    Self-love is the basis for love of others. It is where real charity begins. When you love yourself, it will spill over; when you don’t love yourself, your energy will consciously or unconsciously be focused on finding it, and you won’t have time for anybody else.

    Self-love isn’t selfish; it’s healthy self-esteem.

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  • ineffableliving
    08.10.2020 - 9 monts ago

    motivationpulse :

    Motivational quotes…. bitter truth #motivation

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  • ineffableliving
    08.10.2020 - 9 monts ago
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