What is Impostor Syndrome?
How to recognize and overcome impostor syndrome? Have you ever felt like you do not belong in your job, school, or social circle? Like you do not deserve your success, praise, or your recognition? Like you are living a lie, and everyone will eventually see through you? You may be suffering from impostor syndrome.
Impostor syndrome is a psychological phenomenon that affects many people, especially high-achievers, women, and marginalized groups. It is the feeling of being unqualified, incapable, or undeserving, even though there is evidence to the contrary. Also, it is the fear of being revealed as a fraud or a fake.
Obviously, impostor syndrome can have a detrimental impact on your mental and physical health, as well as your overall well-being. It can cause you to:
- Doubt yourself and your skills
- Undermine your confidence and self-esteem
- Avoid taking risks or pursuing opportunities
- Sabotage your performance or success
- Feel stressed, anxious, or depressed
It should be noted that impostor syndrome is an ordinary experience that should not hold you back. You can learn to recognize it, understand why it happens, and develop strategies for overcoming it.
How to Recognize Impostor Syndrome
Impostor syndrome can manifest in different ways for different people. Some common signs and symptoms are feelings like;
- an impostor or a fake
- you do not belong or fit in
- got lucky or fluked your way to success
- you are not good enough or smart enough
- need to be perfect or flawless
- you need to work harder or longer than others
- need to prove yourself constantly
- you cannot accept praise or compliments
- cannot admit mistakes or weaknesses
- you cannot ask for help or support
If you experience any of the following signs or symptoms, you may be experiencing impostor syndrome. However, it is essential to remember that impostor syndrome is not a disorder or a defect. Clearly, it is a common and normal reaction to certain situations and circumstances.
Why Impostor Syndrome Happens
Impostor syndrome can happen for various reasons. Some of the common causes are the following:
- Social and cultural factors. You may feel like an impostor if you belong to a group that is underrepresented, marginalized, or discriminated against in your field or environment. Moreover, if you face stereotypes, biases, or expectations that differ from your identity or reality.
- Personal and psychological factors. Furthermore, if you have low self-esteem, high standards, perfectionism, anxiety, depression, or trauma. Along with that, if you have a history of criticism, abuse, neglect, or invalidation from others.
- Situational and environmental factors. As well as that, you may feel like an impostor if you are in a new, unfamiliar, challenging, or competitive situation or environment. Especially if you are surrounded by people who are more experienced, qualified, talented, or successful than you.
Indeed, impostor syndrome is not a reflection of your true abilities or achievements. Clearly, it is a result of how you perceive yourself and your situation concerning others. Also, it is a cognitive distortion that can be corrected with awareness and action.
How to Overcome Impostor Syndrome
Impostor syndrome can be managed with some helpful strategies and practices. Some tips on how to overcome impostor syndrome are as follows;
1. Acknowledge and accept your feelings. Firstly, you should not ignore, deny, or suppress your feelings of impostor syndrome. Instead, acknowledge them as normal and valid. Also, do not judge yourself for having them. Never let them define you or limit you.
2. Challenge and reframe your thoughts. Secondly, do not believe everything you think. Challenge and reframe your negative thoughts with positive ones. For example, instead of thinking, “I do not deserve this”, think “I earned this.” Instead of “I am not good enough,” think “I am good enough.”
3. Celebrate and appreciate your achievements. Thirdly, never downplay, dismiss, or minimize your achievements. Celebrate them as evidence of your abilities and efforts. Keep a record of your accomplishments and successes. Importantly, review them regularly and remind yourself of how far you have come.
4. Embrace and learn from your mistakes. Fourthly, do not fear, avoid, or hide your mistakes. Embrace and learn from them as opportunities for growth and improvement. Also, admit your mistakes and take responsibility for them. Apart from this, seek feedback and advice from others. Importantly, apply what you take in and move on.
5. Seek and accept support from others. Fifth, do not isolate, withdraw, or suffer alone. Seek assistance from others who can help you overcome impostor syndrome. Moreover, find people who can relate to you, encourage, mentor, or coach you. Also, share your feelings, thoughts, and experiences with them. Besides, listen to their perspectives, insights, and tips.
6. Practice gratitude and mindfulness. Lastly, never focus on what you lack or what you cannot do. Clearly, focus on what you have and what you can do. Importantly, practice gratitude and mindfulness to cultivate a positive and present attitude. Be thankful for your gifts, talents, opportunities, and resources. Above all, be mindful of your thoughts, feelings, sensations, and surroundings.
In conclusion, impostor syndrome can make you feel like a fraud, a fake, or a failure. Also, it can rob you of your confidence, happiness, and your success. Besides, it can prevent you from reaching your full potential and living your true purpose.
However, it does not have to define you or limit you. You can overcome it and embrace your authentic self. Also, you can recognize your worth, skills, and achievements. Likewise, you can celebrate your strengths, learn from your weaknesses, and grow from your challenges.
Maya Angelou said, “I have written 11 books, but each time I think, ‘Uh oh, they will find out now. I have run a game on everybody, and they will find me out.”
And as Meryl Streep said, “You think, ‘Why would anyone want to see me again in a movie?”
These are just two examples of successful people who have struggled with impostor syndrome. But they did not let it stop them from pursuing their dreams and achieving their goals. Surely, you can do the same. You can also overcome impostor syndrome and embrace your true potential. Believe in yourself and go for it. You got this!
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Additional References:
Mayo Clinic. (2019, February 7). Impostor syndrome. https://www.mayoclinic.org/diseases-conditions/impostor-syndrome/symptoms-causes/syc-20373874
Young, V. (2011). The secret thoughts of successful women: Why capable people suffer from the impostor syndrome and how to thrive despite it. Crown Business.
Streep, M. (2002, December 22). The actress’s actress. The Telegraph. https://www.telegraph.co.uk/culture/film/3587667/The-actresss-actress.html
Angelou, M. (1984). Conversations with Maya Angelou. University Press of Mississippi.
