Imposter Syndrome and how to deal with it?
Have you ever contemplated your identity and pondered if you truly deserve to achieve success?
Experiencing feelings of being a fraud can be a challenging and uncomfortable experience, particularly when one possesses a high level of competence in their field. Understanding the underlying reasons behind the prevalence of the impostor phenomenon can provide valuable insights into potential strategies for addressing and managing it.
What is Imposter Syndrome?
Impostor syndrome, also known as the "impostor complex," was initially termed the "impostor phenomenon" by Pauline Clance, PhD.
Impostor syndrome is a psychological phenomenon characterized by feelings of self-doubt and a distorted perception of one's own abilities, leading individuals to believe that they are less competent and confident than others perceive them to be. This understanding is based on research conducted in 2018.
According to Emma Giordano, a mental health counselor at Empower Your Mind Therapy in New York City, individuals experiencing impostor syndrome struggle to fully accept their achievements and tend to attribute them to external factors like luck.
It is common for individuals to occasionally experience a lack of confidence in their abilities. Individuals who commonly experience impostor syndrome often exhibit characteristics of being accomplished individuals with a wide range of educational backgrounds and significant professional experience. However, individuals in this situation frequently encounter emotions of inadequacy and self-doubt.
The question of whether impostor syndrome is a genuine phenomenon may arise for certain individuals.
The Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5), does not formally recognize impostor syndrome as a mental health condition. However, a significant number of individuals, specifically those who experience depression and anxiety, strongly relate to it.
Symptoms
Common signs of Imposter Syndrome
Common Symptoms which accompany imposter syndrome
Types of Imposter Syndrome
Perfectionists tend to focus more on their flaws rather than acknowledging their accomplishments. Individuals in this situation might experience infrequent feelings of contentment or fulfilment in relation to their work or personal achievements.
In this scenario, a college PhD student presents an impactful and persuasive thesis. However, they find themselves fixated on a particular aspect they would have liked to handle differently, even though they receive positive feedback and recognition for their presentation.
2. The Natural Genius
Individuals with a high IQ or specific skills may perceive their self-worth as being closely tied to their innate aptitude for mastering those skills.
Individuals with this inclination may experience feelings of disappointment when they encounter difficulties in acquiring new knowledge independently.
Individuals with a natural inclination towards music may experience disappointment when they endeavour to learn the guitar on their own but find it challenging without the guidance of a teacher.
Impostor syndrome has the potential to extend this feeling to various other areas of an individual's life.
3. The Soloist
Individuals who tend to take on tasks independently might encounter difficulties when seeking assistance from others, particularly during critical moments.
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An editor who willingly assumes additional responsibilities and manages multiple deadlines in order to achieve their monthly publishing objectives may choose not to seek assistance from their colleagues. One possible explanation for this behaviour is that individuals may be motivated by a fear of being perceived as incapable of independently performing their job tasks.
4. The Expert
This individual may experience persistent feelings of inadequacy, despite possessing considerable expertise and a track record of accomplishments.
A woman with extensive experience in the advertising industry, who is currently leading a team of less-experienced individuals, may experience feelings of inadequacy in comparison to her male colleagues who hold leadership positions within the agency.
5. The Superperson
Individuals experiencing this particular form of impostor syndrome frequently exhibit a tendency to exceed their personal boundaries. Individuals in this situation may experience a sense of doubt regarding others' perceptions of their abilities to achieve success. The variation in expectations from different individuals can also contribute to this outcome.
How to work through it?
In order to address and overcome feelings of inadequacy, it can be beneficial to engage in self-reflection and acknowledge the distinct qualities that define your individuality. However, it is important to note that this skill may not always be instinctive or easily acquired.
The first step is to assess your natural strengths and acquired skills. Additionally, it is important to delve into the unique aspects of your personality that distinguish you from others.
Gaining self-awareness and recognising the factors that drive you can have a positive impact on your confidence and self-worth. It allows you to accept and appreciate your unique qualities and talents fully.
The practise of mindfulness entails directing your attention towards the thoughts that emerge in your mind and evaluating their impact on your well-being. The act of observing or witnessing negative thoughts provides an opportunity to examine and reevaluate them critically.
2. Look at the evidence
It is important to acknowledge the effort and dedication that has been put into achieving one's current position. It is advisable to examine any cognitive distortions or thought filters that might be influencing your perspective. Evaluate if there is any corroborating evidence suggesting that you do not fit in.
It is likely that you will come to the realisation that there is a substantial amount of evidence available to support your beliefs.
Create a comprehensive inventory of your achievements that have played a significant role in shaping your current circumstances. Ensure that this list is easily accessible, as it can serve as a valuable source of motivation and encouragement when needed.
3. Positive Affirmations
Affirmations are concise statements that convey positivity and can be strategically placed to serve as constant reminders of one's self-worth and greatness.
It is preferable to provide detailed and precise information. The use of colourful sticky notes proves to be effective for this exercise.
4. Sharing is caring
Although it may not be advisable to openly express feelings of inadequacy to everyone, it is suggested to confide in trusted individuals such as family members, friends, colleagues, or mentors about your current struggles. It is probable that they have encountered these emotions at some juncture.
5. Set Realistic Goals
?One way to increase the likelihood of achieving success is by establishing attainable goals that are within your capabilities.
Setting challenging goals is crucial for personal growth and development. However, it is essential to be mindful of the potential negative consequences of setting unrealistic or overly ambitious goals, as they can result in feelings of disappointment and ultimately hinder success.
Acknowledging and commemorating your achievements when you successfully attain your goals is important.