Unmasking Imposter Syndrome and Reclaiming your Confidence
Do you often doubt yourself, even in areas you where you typically do very well? Do you often feel like a fake or a phony, despite your achievements? If you said yes, you could be experiencing imposter syndrome. The term Imposter syndrome was first introduced in 1978, by psychologists Dr. Pauline Clance and Dr. Suzanne Imes. It is often characterized as a fear that you will be found out for not being as skilled or as great as you appear, and is typically accompanied by nervousness, insecurity and negative self-talk. Anxiety, depression and perfectionism may also present with imposter syndrome.
Although imposter syndrome is not an actual mental health diagnosis, it can have real implications. It can impact schooling, work and relationships, and can keep someone from feeling the confidence they deserve and have worked hard to earn. Ironically, people with imposter syndrome are often highly accomplished individuals. To others, they are seen as very knowledgeable, successful and impressive. Indeed, there is often no real reason for them to feel like a fake, but they still do. They doubt their abilities and believe it is simply a fluke or by some trick or deception that they have succeeded to the level they have. No matter how well they do, people with imposter syndrome find some way to downplay it. For example, when given a compliment, they will believe the other person is just being nice. When promoted, they will say that it was likely a mistake and that it is only a matter of time before their boss realizes the error.
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Dr. Valerie Young, an internationally recognized expert on imposter syndrome, has identified 5 basic types:
The Perfectionist. This type of imposter syndrome is characterized by the belief that if you havent done something flawlessly you have failed. Your perfectionism convinces you that youre not as competent as others think you are.
The Expert. This person feels like a fraud because they havent mastered everything about a subject or process. Since theres always more to learn, they dont feel worthy of being seen as an expert.
The Natural Genius. With this type, feelings of being an imposter may emerge when you dont immediately excel at something. If a skill takes time to learn or you dont get it right on the first attempt, you interpret it as proof that youre not truly capable.
The Soloist. This version of imposter syndrome appears when needing help makes you question yourself. Because you didnt achieve something entirely on your own, you start doubting your capabilities.
The Superhuman. This type involves believing you must constantly achieve at the highest level or work harder than everyone else. If you dont meet these extreme expectations, you feel like youre not the real deal.
How to Recognize Imposter Syndrome
Imposter syndrome is quite common and can affect anyone, regardless of socioeconomic status, profession, skill level, intelligence or degree of expertise. The following questions can help you to figure out if you experience imposter syndrome:
Do you believe your success is simply due to luck, timing, connections or other factors beyond your control?
Do you believe you will eventually be found out as a phony?
Do you downplay your own expertise, even in areas where you truly have more knowledge or skills than others?
Are you uncomfortable with compliments and praise, often dismissing them?
Do you have a tendency to be overly critical of your own work, ruminating over small mistakes?
Do you experience persistent self-doubt and a feeling that you are not good enough, despite evidence of success?
How to Combat Imposter Syndrome
If you experience imposter syndrome, there are several things you can try to do to reclaim your confidence:
Assess your abilities objectively. If you have long-standing beliefs about your incompetence, take time to do an objective assessment of your abilities. Jot down what you are good at, including your successes, skills, abilities and accomplishments, then compare these with your imposter view of yourself. If you dont trust your own facts, ask for the input of others. Ask a trusted individual to share what they see in you, so you can get a more helpful picture of your accomplishments.
Question your thoughts. Question whether your thoughts and perceptions of yourself are rational. Does it make sense to believe that you are a fraud given all the evidence? Indeed, as with most anxious and upsetting thoughts, one of the most helpful ways to manage imposter feelings is to address the cognitive distortions underlying them. (See the section on Cognitive Behaviour Therapy for more information on how addressing unhelpful thought patterns can improve mental health.) Look at the facts. What evidence supports the imposter-related thoughts, and what evidence challenges them? How would others perceive the situation? If a friend came to you with similar thoughts and feelings, what might you say to them? Could you apply this supportive language to yourself?
Celebrate your successes. People with imposter syndrome often downplay their successes. If someone compliments or congratulates you, dont immediately jump to downplaying it. Notice your automatic reaction and consciously try to accept the positive feedback and speak more positively about yourself. Some people also find it helpful to have concrete reminders of a job well done. For example, print out emails where someone has complimented you or record positive feedback in a notebook or in the notes app on your phone. When you are questioning your abilities, it can be helpful to look back on these bits of evidence that you are a competent individual.
Take steps to let go of unrealistic expectations. Instead of focusing on doing things perfectly, focus on doing things decently well. You dont have to completely lower your expectations, but try to adjust your standards for success to more reasonable levels. Remember, sometimes it is perfectly okay to be good enough. Also, when you dont meet your personal expectations, try to see it as an opportunity to learn and grow rather than seeing it was a failure.
Stop comparing. Comparing ourselves to others is rarely helpful. In psychology, there is the concept of the mental filter, which essentially means that you will find what you are looking for and will overlook information that doesnt fit with the preconceived ideas or images in your mind. When you compare yourself to others, you are more likely to focus on the areas that you feel you fall short in, rather than the areas where you come out ahead. This will simply serve to fuel the feeling that you are not good enough.
Be highly suspicious of social media. By now, we are all aware that the overuse of social media negatively impacts mental health and that it often leads to feelings of inferiority. Remind yourself that people portray the best version of themselves on social media, so what you are seeing is not an accurate picture of the real person. (Moreover, if you make your own posts and try to present an image that doesnt really match who you are or that is impossible to achieve, it will only fuel your feelings of being a fraud.)
Refuse to let imposter syndrome hold you back. Remember, imposter syndrome is really just a bunch of thoughts and feelings, it rarely reflects reality. Regardless of how much you feel like a fraud, dont let it prevent you from trying to achieve your goals. Also, be on the lookout for imposter syndrome whenever you start something new. Imposter syndrome is very common during life transitions, such as going from high school to university, going from university to the workforce, becoming a new parent, switching jobs, moving to a higher-level sports team, etc. This is usually because our point of social reference changes. For instance, if you were top of your class in high school but now attend a competitive university program, you may not feel like you are at the top anymore. When you notice those familiar thoughts and feelings, label it! Say to yourself, Ah, theres that imposter syndrome again. By labelling it for what it is, you are taking away its power.
Share your feelings. Irrational thoughts often just get worse when we let them fester, so talking to others about how you feel can be helpful. By talking to others, you may discover you arent alone in feeling like an imposter. If your imposter feelings are very persistent, causing you significant distress, or are interfering with your functioning, it may be helpful to speak with a mental health professional.
I do hope you found this helpful. I should point out that this was asked for by Scott with Conserve our Water. of course always love thoughts and opinions.
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Posted in Health and Medical Post Date 09/23/2015