Телеграм канал «Self-expert|Author's blog»

​​🧠 Ever Feel Like a Fraud? You're Not Alone. That nagging voice in your head that whispers, "You're not good enough," or "They're going to find out you have no idea what you're doing" has a name: Impostor Syndrome. It's the persistent inability to believe that your success is deserved or has been legitimately achieved as a result of your own efforts or skills. Sound familiar? Here are 3 quick signs: 1. Perfectionism: You set extremely high standards and feel like a failure if you don't meet them 100%. 2. Attributing Success to Luck: You think, "I just got lucky this time," instead of acknowledging your hard work. 3. Fear of Being "Exposed": You live with a constant anxiety that people will discover you're not as competent as they think. What can you do? ➡️Acknowledge the thought. Don't fight it, just notice it: "Ah, that's my impostor syndrome talking." ➡️Keep a "Success File." Write down positive feedback and your accomplishments. Review it when doubt creeps in. ➡️Talk about it! You'll be surprised how many brilliant people around you feel the same way. Remember, feeling like an impostor often means you're stepping out of your comfort zone and growing. You are more capable than you think.

​​How to Trick Your Brain into Learning New Skills 🧠 Ever feel that initial spark of motivation fade as soon as you think about the actual work of learning? You're not lazy. Your brain is just wired to conserve energy. The key isn't to "force" yourself. It's to be smarter than your own resistance. Here’s how: 1. The 5-Minute Rule. Don't plan to study for 2 hours.Commit to just 5 minutes. Anyone can do 5 minutes. The magic is that starting is the hardest part. Once you begin, it's often easier to continue. You're tricking your brain into action. 2. Focus on the "Who," Not the "What." Instead of"I need to learn Python," frame it as "I am becoming the kind of person who can build cool things with code." This shifts your identity and connects learning to a more powerful, intrinsic motivation. 3. Make it a Game, Not a Chore. Track your progress visually.Use a habit tracker. Reward yourself for small wins (a coffee after a successful study session). Create streaks. Your brain loves dopamine hits from achieving micro-goals. 4. Connect it to a Preexisting Habit. "After my morning coffee,I will practice Spanish for 10 minutes." This is called "habit stacking." You piggyback on a routine your brain already runs on autopilot. Stop fighting your psychology. Start using it. The goal isn't to become a discipline robot.It's to create a system that makes learning feel inevitable. What's one tiny skill you'll commit to for 5 minutes today?

​​Title: Autumn Blues? Why We Feel Down in Fall & How to Beat It 🍂🧠 Why does autumn often bring a wave of sadness or even depression? You're not imagining it – it's a real phenomenon, often called the "Autumn Blues" or Seasonal Affective Disorder (SAD). Let's break it down. The Science Behind the Sadness: 1. Sunlight Shortage: The biggest culprit! Less sunlight disrupts our internal clock (circadian rhythm) and reduces Serotonin – the "feel-good" neurotransmitter. Less sun = lower mood. 2. Melatonin Mayhem: The darker days trigger an increase in Melatonin – the hormone that makes us sleepy. This can lead to low energy, lethargy, and that "want to hibernate" feeling. 3. Life's Rhythm Shift: Summer is often associated with freedom, socializing, and vacations. Autumn can feel like a "return to reality," bringing more routine and pressure, which can be stressful. So, How Can You Fight Back? Here Are 5 Proactive Tips: 1. Chase the Light! ☀️ · Get outside for at least 20-30 minutes every morning, even on cloudy days. Natural light is powerful. · Consider a Light Therapy Lamp that mimics sunlight. 15-30 minutes a day can make a huge difference. 2. Move Your Body! 🏃‍♀️ · Exercise is a natural antidepressant. It boosts endorphins and serotonin. A daily walk, a yoga session, or a dance party in your living room all count! 3. Embrace Coziness (The Danish Way!) 🕯️ · Practice "Hygge." Create a warm, inviting space at home. Light candles, wrap yourself in a soft blanket, and enjoy a warm drink. Shift your mindset from "loss" to "comfort." 4. Stay Socially Connected 👥 · It's tempting to isolate yourself, but connection is key. Schedule cozy coffee dates, game nights, or regular calls with friends and family. 5. Be Kind to Yourself 💖 · Acknowledge your feelings without judgment. It's okay to feel slower. Practice self-care, maintain a routine, and don't hesitate to seek professional help if the low mood persists and interferes with your life. Remember: It's normal to feel a shift in energy. The key is to be proactive, not passive. Listen to your needs and take small, consistent steps to support your mental health.

​​Title: Nail Your Job Interview: The Psychology of a First Impression 🚀 You have only 7 seconds to make a first impression. On an interview, that's half the battle. Here’s how to use psychology to your advantage: 1. The 3 V's of Communication: · Visual (55%): Your body language speaks before you do. · Hack: Use open postures, genuine smiles (hello, crow's feet!), and confident eye contact. · Vocal (38%): It's not just what you say, but how. · Hack: Moderate your pace, use a firm, warm tone, and avoid filler words ("like," "um"). · Verbal (7%): The actual content of your speech. · Hack: Structure your answers (try the STAR method: Situation, Task, Action, Result). 2. Frame Yourself as a Solution. Don't just list your skills.Connect them to the company's problems. Research their challenges and present yourself as the one who can solve them. Ask insightful questions about their goals, not just about vacation days. 3. The Power of Similarity. We like people who are like us.Do your homework: find common ground (hobbies, alma mater, shared connections). A subtle mirroring of the interviewer's posture and speech rate can build rapport subconsciously. Your Action for Tomorrow: Practice your "power pose" for 2 minutes before the call—it boosts testosterone and reduces cortisol, making you feel genuinely more confident. Pro Tip: Prepare 3-4 stories from your past using the STAR method. You'll be ready for almost any behavioral question.

​​Is it a cliché for a reason? The "midlife crisis" – often pictured as a sports car, a drastic haircut, or a sudden hobby – is a very real psychological crossroads. But what if we've been looking at it all wrong? A midlife crisis isn't just a panic about getting older. It's a profound period of self-reassessment. It’s the point where the life you've built meets the life you once imagined. The gap between the two can create a powerful sense of disillusionment, anxiety, and a pressing question: "Is this all there is?" Common Signs: 🔹A deep feeling of restlessness or boredom. 🔹Questioning your career, relationships, and life choices. 🔹Preoccupation with youth, appearance, or health. 🔹Impulsive decisions (the infamous car, an affair, a radical career shift). 🔹A sense of urgency about time running out. The Opportunity for Growth: Psychology suggests this"crisis" is less of a breakdown and more of an awakening. It's a call to integrate the different parts of yourself and align your life with your authentic values. Instead of running from these feelings, lean into them. Ask yourself: ➡️What parts of my life no longer serve me? ➡️What dreams did I put on hold? ➡️What gives me genuine meaning and purpose now? This period can be a powerful catalyst for a more authentic, fulfilling "second act." It's a chance to shed old skins and rebuild with intention. Remember: It's okay to ask for help. Talking to a therapist or coach can provide clarity and support during this transformative time.

​​Why Talking It Out Beats Keeping It In (Every Single Time) That problem you're biting your tongue about? It's costing you more than you think. 🗣️ SPEAK UP: "When we don't talk about the issue, we start to resent the person." 🤐STAY SILENT: "When we don't talk about the person, we start to resent the issue." The Truth Bomb: Silence doesn't mean peace. It means postponed pain. 3 Reasons to Talk TODAY: 1. It's a Pressure Release: Sharing a worry literally lightens your emotional load. You're not carrying it alone anymore. 2. It's a Bridge, Not a Weapon: A calm conversation is an invitation to connect. Silence builds a wall. 3. It Prevents "The Explosion": Small, addressed issues don't turn into giant, relationship-threatening fights. Your Challenge: This week, replace one silent resentment with one calm, "I feel..." conversation. Your relationship will thank you.

​​Title: How to Get Rid of Bad, Intrusive Thoughts? 🧠 Hey everyone! Let's talk about something we all experience: that stream of negative thoughts that plays on a loop in our heads without an invitation. It's like a broken record that gets in the way of living. Here are 5 effective ways to "stop the record": 1. Name Your Enemy. Instead of just feeling anxious, try to articulate the thought clearly: "I'm afraid I'm going to fail this project." When a thought is put into words, it often loses its scary power. 2. The "Stop!" Technique. As soon as you catch yourself in a negative spiral, mentally yell "STOP!". You can even imagine a big red stop sign. This technique abruptly interrupts the automatic flow of thoughts. 3. The "Here and Now" Practice. Ask yourself: What can I see? What can I hear? What can I feel (the touch of my clothes, a breeze)? This instantly brings you back from the world of anxious fantasies to reality. 4. Schedule "Worry Time". Make a deal with yourself to worry... but only for 15 minutes a day. The rest of the time, when a bad thought comes, tell it: "Not now, we have an appointment at 6:00 PM." This teaches you to control the process. 5. Rewrite the Script. Ask yourself: "What if everything turns out well?" Deliberately create a positive outcome for the situation. Your brain is wired to look for threats; our job is to train it to see opportunities. Key point: Don't fight your thoughts head-on by trying to "push them out." This only makes them stronger. It's better to acknowledge their presence, thank your brain for the signal, and... gently shift your attention to something else.