Understanding and Overcoming Imposter Syndrome
Have You Ever Felt Like a Fraud at Work or School?
Imagine you’ve just achieved something great – a promotion at work, a high grade at school, or perhaps recognition for your talent. Instead of basking in the glory of your achievement, you’re flooded with anxiety and self-doubt. You’re convinced that you don’t truly deserve it and that, any moment now, everyone will discover you’re a fraud. If this sounds familiar, you might be experiencing what is known as imposter syndrome.
What is Imposter Syndrome?
Imposter syndrome is the internal experience of believing that you are not as competent as others perceive you to be. It often involves feelings of self-doubt and fear of being exposed as a fraud despite there being plenty of evidence of your competence. These feelings can lead to stress, anxiety, and potentially hinder your progress.
The Origins and Prevalence of Imposter Syndrome
Psychologists Pauline Rose Clance and Suzanne Imes first described the term ‘imposter phenomenon’ in the 1970s, focusing on high-achieving women. However, it’s now recognized that imposter syndrome can affect anyone, regardless of gender, job position, or level of success.
Identifying Imposter Syndrome
Imposter syndrome can manifest in various ways. Here are some common signs:
- Attributing success to luck or external factors.
- Believing other people have an inflated perception of your abilities.
- Feeling that you will not be able to live up to expectations.
- Overworking to cover up your supposed ‘inadequacy’.
- Having a persistent fear of being ‘found out’.
- Downplaying your own expertise and accomplishments.
Do you recognize any of these feelings in yourself? If so, you’re certainly not alone.
Understanding Why Imposter Syndrome Occurs
The root causes of imposter syndrome are varied and can include family expectations, academic pressure, workplace culture, and personal characteristics such as perfectionism. Identifying the source can be an essential step in overcoming the feelings associated with it.
The Role of Personality and Background
For example, perfectionists often struggle with imposter syndrome because they set excessively high standards for themselves. When they fail to meet these standards, they begin to doubt their abilities. Similarly, for individuals from underrepresented groups in professional settings, societal stereotypes about competence can contribute to imposter feelings.
Overcoming Imposter Syndrome
Now, let’s explore practical strategies to manage and overcome these challenging feelings.
Talk About Your Feelings
Sharing your thoughts with trusted friends, colleagues, or mentors can bring to light that these feelings are common and often unfounded. Sometimes, just voicing your fears reduces their power.
Assess Your Abilities
Take an objective look at your skills and accomplishments. Write them down, and you’ll likely discover a robust list of evidence that proves you are far from being a fraud.
Accept that Perfection Doesn’t Exist
Understand that making mistakes and not knowing everything is part of being human. Rather than beating yourself up for errors, see them as a natural part of the learning process.
Redefine Success
Setting realistic goals that are within your control can help align your expectations with your actual performance.
Celebrate Your Achievements
Keep a record of your positive feedback and accomplishments. Reviewing this can remind you of your abilities when doubt creeps in.
Seek Professional Help
If imposter syndrome is significantly impacting your life, consider seeking help from a psychologist or counselor.
Real-Life Success Stories
Even well-known and highly successful individuals can experience imposter feelings. Award-winning author Maya Angelou once said, “I have written eleven books, but each time I think, ‘uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.'” This admission from such a revered writer illustrates the pervasive nature of imposter syndrome.
Another success story relates to the Nobel Prize-winning physicist Albert Einstein. He reportedly felt like an “involuntary swindler” throughout his life, his remarkable intellect notwithstanding.
Changing the Narrative
An essential part of overcoming imposter syndrome is changing the internal narrative from self-doubt to a more realistic assessment of your skills and contributions.
Practice Positive Affirmations
Affirmations are positive statements that can help you challenge and overcome self-sabotaging and negative thoughts. Here’s an example: “I am capable and experienced; I have earned my place.”
Develop a Growth Mindset
Adopting a growth mindset as coined by psychologist Carol Dweck can also be beneficial. This involves believing that your skills and intelligence can be developed over time, which is a powerful antidote to feelings of fraudulence.
Finishing Thoughts
Imposter syndrome is an internal challenge many people face, regardless of their level of expertise or accomplishments. By recognizing the signs, understanding its roots, and implementing strategies to manage the associated feelings, you can begin to see yourself as the capable and competent individual you truly are. Remember, it’s a common experience, and with the right approach, these feelings don’t have to hold you back from achieving your full potential. Embrace your qualifications, celebrate your successes, and continue to grow – the person you might occasionally doubt is the very same person others believe in and admire.
