Welcome to Living Well Daily, the newsletter serving up tips to help you live a healthier, happier life.
In todayās edition:
šMental / Emotional Well-Being: Overcoming Imposter Syndrome
šLongevity & Wellness: Fitness Friday: Leg training
š§ Inner Reps: Healthy self talk, mindfulness, and feeling good.
āļøSelf-Care & Connection
š±Trauma Healing:
š And more good stuff!
Todayās Edition
The world is a better, brighter place because you are in it! Sending you a giant hug and lots of love!
Overcoming Imposter Syndrome
Ever catch yourself feeling like a fraud or an imposter? Youāre not alone, darling. We all end up there from time to time. (And, trust me, youāre not an imposter despite how much your brain might love telling you so. We all have growth ahead of us).Ā Imposter syndrome happens when you doubt (or even deny and forget) your accomplishments and fear being āfound outā as less capable than people think you are, despite evidence of your capacity, skills, and/or success. Letās take a deeper look at imposter syndrome:
Signs you might be experiencing imposter syndrome:
š¤ Downplaying achievements or calling them āluckā
š Overpreparing or working harder than necessary to āproveā yourself
š° Fear of making mistakes in case they reveal youāre ānot good enoughā
ā Avoiding new opportunities because you feel unqualified
Why it matters:
š§ It fuels stress and anxiety
š It can stop you from celebrating wins or taking new chances
š It keeps you stuck in a cycle of proving yourself over and over
How to practice shifting away from imposter thoughts:
š Keep a āwins listā of accomplishments and revisit it when doubt creeps in.
š£ Share your feelings with a mentor or trusted friend, they can offer perspective.
š Notice when youāre holding yourself to a higher standard than others.
ā¤ļø Replace āIām not good enoughā with āIām learning and growing.ā (Because we all have learning to do - itās not a sign of your lack but your dedication to moving to the next level.)
ā Action Step: Write down three specific achievements youāre proud of this month (big or small) and read them out loud to yourself.
Fitness Friday: Leg training
Leg strength is a important predictor of longevity. Research shows that strong leg muscles support better balance, mobility, and independence as we age, reducing the risk of falls (a leading cause of injury in older adults). Also, research (Claire J. Steves, et al. 2015) comparing twins show that leg power predicts cognitive aging, suggesting that keeping your legs strong will help keep you mentally sharp as well!
Now if you are thinking it is too late to start, that is absolute nonsense! In one study (M A Fiatarone, et al. 1990) put people on average in their 90s through a 8 week training program and the participants who completed it increase their leg strength on average by 174%, their mid-thigh muscle mass by 9% and their walking speed by 48%!
There are many great ways to increase your leg strength:
šļø Bodyweight movements like squats, lunges, or step-ups can be done anywhere, and you progress add weight like dumbbells or a barbell to challenge yourself as you progress.Ā Ā
š¦µ Machines can be an excellent choice like leg press, quad extension, hamstring curls, etc.
š§± Isometrics holds can also help like wall sits
Consistency is vitally important, two or three short sessions each week can make a big difference.
ā Action Step: This week, commit to doing 2 sets of 10ā15 squats (using a chair for support if needed) at least twice. Building leg strength today helps ensure youāll stay steady, capable, and thriving well into the future.
Todayās Mental and Emotional Workout:
Every time you practice positive connections with yourself, you grow your well-being and life satisfaction.
Learn the difference between tired and uninspired; treat them differently. One needs rest, the other needs joy. What do you need more of today?
šJournal Prompt:
Describe a place you where you feel calm and safe - real or imagined. Build out the detail so you can return to this vision any time youāre in need.
šSpark of Joy:
Explore Cozy: Wrap yourself in a blanket ā like when you curl up on the couch and feel cocooned in safety.
š¦Weekly Connection & Kindness Challenge:
š¬Ask a Thoughtful Question
Go beyond āHow are you?ā and really listen.
Self-Soothing Strategies: Calming Tools for Different Environments
Self-soothing is the act of calming your emotional distress, helping regulate your nervous system, especially when trauma responses are on overdrive.
Day 5: Building Your Toolkit
Keep experimenting with new self-soothing techniques and when you find ones that you find even a little helpful be sure to repeat them. Itās important to remember that repetition strengthens your ability to soothe.
š±Try keeping a note in your phone that you can turn to for ideas when stressed.
šļøKeep what speaks to you and release what doesnāt but donāt be afraid to try new things.
šOver time, your āgo-toā list will grow.
šBasics to turn to: change your breathing, use your senses to take in the environment and get out of your head, have a go-to affirmation, try gentle touch to introduce positive sensation, and ask yourself āwhat would feel supportive right now?āĀ
Darling, donāt give up on yourself, youāre so worth it. Sending love š
Thank you for being here!
Before you go, let us know what you thought of todayās edition and if there are any subjects you would like us to cover in the future reply to this email and let us know!
What did you think of today's edition?
With love and care,
Lola & Joshua | The Living Well Team
Living Well Daily is for educational purposes only and is in no way a substitute for professional medical and mental health advice and diagnosis. Please consult a qualified professional for care unique to your needs.
Remember: Itās okay to ask for help. Crisis Lifeline: call or text 988 (Canada & US).