Have you ever sat in a meeting, worried that you might be called out as a fraud? Or perhaps you’ve received a compliment on a project and brushed it off, thinking it was just luck that got you through? You’re not alone. This nagging doubt that shadows your achievements, making you feel like you don’t truly belong or deserve your success, has a name: Imposter Syndrome.
Understanding Imposter Syndrome
Imposter syndrome and the impostor phenomenon was coined by a clinical psychologist Pauline Clance and Suzanne Imes in 1978. The imposter phenomenon refers to the psychological perception of attributing one’s achievements to chance, excessive effort, or manipulation of others’ perceptions, rather than true skill. It can manifest in almost all aspects of life such as work, relationships, friendships, or in a general sense. It is a prevalent and exasperating occurrence that hinders us from experiencing the self-assurance that we have worked hard for and deserve.
Common Signs of Imposter Syndrome
- Persistent Self-doubt: You constantly experience self-doubt, knowing that these are tasks you typically excel.
- Attributing Success to External Factors: You believe that everyone knows and is skilled more than you. And dismiss your success and believe that its an outcome of good luck or other external factors.
- Fear of Failure: You are extremely afraid of making mistakes, falling behind or disappointing others, fearing that it may reveal your “fraudulence”.
- Overachieving: You always work under pressure of doing the best and to prove your worth. Almost pushing yourself to more than what is expected, often at the expense of your own well-being.
Who Gets Affected?
Anyone can fall prey to imposter syndrome, and can have varying contributing factors. Research shows that family upbringing and dynamics, such as presence of a controlling or overprotective parent might potentially lead to the emergence of impostor syndrome in children. People who are going through a transition and are in the process of exploring a new opportunity may also experience this phenomenon. Several traits have been linked to imposter syndrome, including anxiety, low self-esteem, and perfectionism.
Strategies to Overcome Imposter Syndrome
- Acknowledge Your Feelings: Identifying these symptoms of imposter syndrome and addressing them can diminish its effects over you. Openly expressing these feelings with a friend, colleague, family member or someone you trust can be a good starting point.
- Reframe Your Thoughts: If a self-critical thought emerges in your mind, try to replace it with a more positive thought. For example, instead of thinking “I am so lucky to get this opportunity”, remind yourself “I worked hard to earn this opportunity”. This narrative shift can mitigate the feelings of fraudulence.
- Celebrate All Achievements: You can begin with celebrating all sorts of achievement. Create a list of things that you believe you have accomplished and are proud of. Simply reflecting upon them and sharing it with others can reassure your worth.
- Show compassion towards oneself: Attempt to demonstrate self-compassion towards oneself. How would you respond to a buddy who was experiencing similar thoughts? Perhaps, as an example, you might remind them that they possess not only the ability to achieve but also are allowed to make errors.
- Seek Professional Guidance: If feelings of being an imposter persist and interfere with your happiness or job performance, consider seeking help from a therapist or counsellor who can provide techniques to alter these ingrained beliefs.
Conclusion
Imposter syndrome is a formidable foe, but with the right strategies, you can start to unravel the doubts that bind you. By acknowledging the problem, actively reframing your internal dialogues, celebrating your achievements, and seeking support, you’re taking powerful steps toward not only overcoming imposter syndrome but also building a resilient sense of self-worth.