Have you ever felt like you’re not good enough to do the job you’ve been hired to do? Or that your boss might figure it out at any moment? Or maybe you’ve felt like you’re only pretending to be something which you feel you are not capable of, such as being an adult who’s capable of buying a home or raising a human being, even though everyone else you know has it totally figured out.
Those thoughts are completely normal to have.
According to Andrea Salazar-Nuñez, PhD, a clinical psychologist at the University of Washington Counseling Center says, it is natural to wonder how you measure up in a competitive environment. A bit of self-doubt can even be a healthy way to adapt.
“The brain wants to make sure we have all the boxes checked whenever we’re in an uncomfortable new setting,” she said.
However, this becomes an issue when one continues to hold false beliefs that they aren’t actually as capable or smart as others think they are. This is called imposter syndrome, or imposter phenomenon.
It isn’t a diagnosis or a medical problem, but a pattern of thinking that can lead to self-doubt, negative self-talk and missed opportunities.
According to Harvard Business Reviews Imposter syndrome is loosely defined as doubting your abilities and feeling like a fraud. It disproportionately affects high-achieving people, who find it difficult to accept their accomplishments.
One study estimated that 7 in 10 adults experience it at some point or another.
Dr Susan Albers, PsyD says that imposter syndrome can be dated back from the 1970s. “The original imposter syndrome study in the 1970s revolved around high-achieving women who had trouble attributing their own success to themselves. But when you fast forward to today, men, women and everybody experiences this phenomenon,” Dr. Susan says.
Here are some symptoms to look out for of impostor syndrome
- Crediting luck or other reasons for any success.
- Fear of being seen as a failure.
- Feeling that overworking is the only way to meet expectations.
- Feeling unworthy of attention or affection.
- Downplaying accomplishments.
- Holding back from reaching attainable goals.
Overcoming imposter syndrome starts with recognizing your own potential and taking ownership of your achievement.
Separate feelings from fact. There are times you’ll feel stupid. It happens to everyone from time to time. Realize that just because you may feel stupid, doesn’t mean you are.
Accentuate the positive. Being a perfectionist means you care deeply about the quality of your work. The key is to continue to strive for excellence when it matters most, but don’t persevere over routine tasks and forgive yourself when you make those mistakes as it happens and you are only human.
Right, the rules. If you’ve been operating under misguided rules like, “I should always know the answer,” or “Never ask for help,” start asserting your rights. Recognise that you have just as much right as the next person to be wrong, have an off-day, or ask for assistance.
Develop a healthy response to failure and mistake making. It’s okay to fail as it is an opportunity for you to try again. Instead of beating yourself up for falling short, try again and you may just succeed in it.
Stop comparing
Focus on measuring your own achievements instead of holding them up against others. Comparing your own life to a carefully curated influencer’s social media feed, for example, is a trap for feeling like you don’t measure up.
Turn imposter syndrome on its head: Remember that smart, high-achieving people most often deal with imposter syndrome. So, the very fact that you recognize it in yourself says a lot about you. “True imposters don’t have this feeling,” Dr. Albers states. Let that be motivation to continue pushing forward.
Talk to others
Sometimes, a good chat with someone who knows you and supports you can help you realise that your imposter feelings are normal, but also irrational.
Talk to a therapist
A therapist can help you recognise feelings associated with imposter syndrome and create new behaviors to get past them.
Also see: Teen Suicide Prevention Week: Mental Health app launches app for teens
