How to deal with Imposter Syndrome

Impostor Syndrome (also known as Impostorism, Impostor Phenomenon and Fraud Syndrome) is the overwhelming feeling that you don't deserve your success. You become convinced that you're not as intelligent, creative or talented as you may seem. And you suspect that your achievements are down to luck, good timing, or just being "in the right place at the right time."

You might find that you often question your ability or ask yourself, "What gives me the right?" You may even feel that you don't belong at all. And your biggest fear is that one day you'll be exposed as a fraud.

Impostor Syndrome can be linked to other areas of self-doubt, such as?fear of success?,?fear of failure?, or?self-sabotage?. But it's not simply about poor self-confidence or excessive humility. It involves a constant fear of exposure, isolation and rejection.

It often strikes at moments of success: starting a new job, receiving an award or promotion, or taking on extra responsibility such as teaching others, starting your own business, or becoming a first-time parent.

You may feel that you need to work harder because of your perceived inadequacies, to avoid being "unmasked." This may even lead to further success and recognition – and feeling like an even bigger fraud. Often, however, your poor perception of your skills can result in "downshifting." This is when you revise your goals and become?less?ambitious, thus preventing you from fulfilling your true potential.

Impostor Syndrome doesn't just hurt the people who experience it. It also hurts the teams and businesses that they belong to. So, if you're in a leadership role, it pays to keep an eye out for team members who are struggling with feelings of inadequacy.

They may turn down promotions or avoid challenging new roles or high-exposure projects. They'll likely be uncomfortable with compliments or praise, attributing good work or success to luck or knowing the right people.

Another sign is comparing themselves unfavorably with others, using self-deprecating statements such as, "I'm not sure I know what I'm talking about, but…" or, "It might just be me, but…" They may even openly express fears of failure or incompetence.

Overcoming Impostor Syndrome

Recognizing that you have Impostor Syndrome is often the hardest part of overcoming it. Many people believe that the alternative is to be boastful and self-important, but this needn't be the case.

If you think you have Impostor Syndrome, the following six strategies can help you to overcome it:

1. Acknowledge Your Feelings

The first step is to acknowledge what you're feeling, and why.

Start by keeping a journal. Whenever you experience feelings of self-doubt or inadequacy, write them down, and be specific about?why?you're feeling this way. The chances are that seeing your thoughts written out in black and white will enable you to see how harmful they really are – and, most importantly, to challenge them!

Remember that, while feelings are important, they are just feelings – and do not necessarily reflect reality. Feeling unqualified doesn't mean you actually are.

For example, in your journal, you might write, "I gave a presentation to the board and, although they said I did very well, I could see that they weren't impressed." If you?reflect??on what you've written, and on how the board members actually reacted, you'll likely see that their response was sincere, and that your fears were groundless.

Then?use?Cognitive Restructuring??to counter automatic negative thoughts and feelings. Write down some positive statements or?affirmations??that neutralize negative self-talk. For example, you could say, "I am a confident, capable professional," or ,"I will be successful because I know what I'm doing."

2. Talk to Others

Reach out and talk to people you trust. You might be surprised by how many of your friends and colleagues can relate to how you feel. Listen to the people you respect in your life and let them show you how your fears are unfounded.

3. Develop a Quick Response Plan

Dealing with Impostor Syndrome takes long-term effort, but sometimes you need tactics to deal with it at particularly stressful moments. When the negative self-talk takes over, try to confront it by distancing yourself from the emotional power of the voice. [3]

Think of yourself in the third person. Instead of thinking, "Why did I do that?" try thinking, "Why did?they?do that?" This will help you to gain a more objective perspective of the situation, and of your thoughts and feelings.

Counter feelings like, "I'm not good enough," by taking on more risks. This may at first seem counterintuitive, but by taking calculated risks – and succeeding – you can build a case against your inner critic.

4. Understand Your Strengths and Weaknesses

Build up your?confidence??by becoming more aware of your strengths and weaknesses. Conduct a?Personal SWOT Analysis??to discover what you're best at, and to think about how you can minimize your weaknesses.

Once you have a deeper understanding of your strengths and weaknesses, you won't have to spend so much time worrying that you're not qualified for certain tasks, projects or roles. Develop a support network of people who motivate you and who you can trust to help you counter your negative inner critic.

5. Overcome Perfectionism

Overcome perfectionist habits by taking regular breaks, using relaxation techniques, and focusing on the bigger picture.

Learn how to set yourself?realistic?, challenging and achievable goals. At the same time, remember that mistakes are a part of life, and that, if you don't hit a particular goal or get something in on time, it's not the end of the world.

In fact, mistakes demonstrate that you're not afraid to take risks and push yourself to try new things. Instead of seeing your mistakes as things to be ashamed of, treat them as learning experiences that will help you to perform even better next time.

6. Own Your Successes

Often, people with Impostor Syndrome find it hard to accept praise. When things go well, they attribute their success to external factors such as help from others or good fortune. But when things go wrong, they tend to shoulder all the blame.

Try to develop a strong?internal locus of control?. If you believe that your life is shaped by your own actions, choices and decisions, you can take responsibility for your achievements, as well as your shortcomings. So, next time you meet a goal or finish an important project, acknowledge that it was?your?skill and talent that made it happen.

Don't forget to?celebrate??and enjoy your successes, too! Keep a record of positive feedback and praise that you receive. And look back at it the next time you hear that negative inner voice. This will help to take the sting out of any criticism you're directing at yourself, and provide a much-needed boost of confidence.