How to Cope with Imposter Syndrome
Imposter syndrome refers to a psychological pattern where individuals doubt their accomplishments and have a persistent fear of being exposed as a "fraud," despite evidence of their competence and achievements. It is characterized by feelings of inadequacy and self-doubt, accompanied by a persistent fear that others will eventually realize they are not as competent as they appear to be. These emotions can lead to heightened anxiety and depression, reduced willingness to take career risks, and eventual burnout in one's profession.
This feeling is especially common for new professionals entering the workforce. For example, a doctor fresh out of medical school may feel that while they have accrued a lot of knowledge through studies and rigorous testing, they may sense that there is still a lot to learn, and lose confidence in seeing patients. In reality though, the doctor excelled at their training and met the requirements to acquire a license and is likely just nervous and anxious about the new job, forgetting that their skill set and comfort will grow over time. According to the American Psychological Association, while the impostor phenomenon can feel uncomfortable it can also spur personal growth. Recognizing one's limitations can lead to embracing new learning opportunities.
Imposter syndrome can affect anyone, regardless of their background, accomplishments, or level of expertise. It is commonly observed among high achievers, perfectionists, and individuals in competitive environments. Factors such as upbringing, personality traits, and previous experiences of failure or criticism can contribute to its development.
Key features of imposter syndrome include:
1. High sense of self-doubt: Individuals with imposter syndrome may doubt their own abilities and skills, irrespective of their actual achievements or qualifications.
2. Crediting success to external factors: Attributing successes to luck, timing, or other external factors rather than acknowledging legitimate capabilities.
3. A fear of failure or not being good enough: An ingrained fear of failure or making mistakes, which can lead to perfectionism or avoidance of new challenges. For example, an individual may compare themselves to others therefore doubting their own skillset or focusing on needed improvement and instead of taking the necessary steps to progress they may retreat and avoid the task altogether.
4. Difficulty fully embracing achievements: Despite achieving success, individuals with imposter syndrome may find it challenging to accept their accomplishments and may feel unworthy of praise or recognition.
5. Overachieving: Some individuals with imposter syndrome compensate for their feelings of inadequacy by working excessively hard or setting overly high goals.
How to Manage Imposter Syndrome
Managing imposter syndrome involves recognizing and challenging negative thought patterns, seeking support from mentors or peers, setting realistic goals, and developing a balanced perspective on success and failure. Therapy can also be beneficial in addressing underlying issues and building self-confidence. Awareness and understanding of imposter syndrome can empower individuals to overcome self-doubt and embrace their achievements with greater confidence.
Below are seven helpful strategies to cope with Imposter Syndrome:
Pay attention to the facts as opposed to making assumptions solely on feelings.
Share your feelings with someone you trust who may be able to give you greater perspective or solace in experiencing the same thing. However, it is suggested to seek professional help if it becomes overwhelming.
Celebrate your successes by acknowledging your hard work and dedication. There is no shame in embracing external praise as well because it is a show of appreciation for your talent!
Release yourself from the grip of perfectionism. It’s easier said than done, but regaining perspective and adjusting your standards for success can alleviate pressure. Reframing failures and setbacks as opportunities for growth can move you closer to your goals while reducing negative self-talk.
Foster kindness and understanding towards yourself. Cultivating self-compassion through mindfulness allows you to shift your focus inward towards self-worth as opposed to solely relying on external validation.
Openly discuss your setbacks with others to help normalize the experience as struggle and failure are universal experiences!
Accept what you are going through. Imposter Syndrome can appear at any time and learning to accept and deal with it utilizing healthy coping strategies is vital to lessening its impact on your mental health.
Are you struggling with Imposter Syndrome? Book a free consultation with one of our specialists today, or contact us at 905-264-6565 or admin@vaughanpsychotherapist.com.
References
Abramson, A. (2021, June 1). How to overcome impostor phenomenon. Monitor on Psychology, 52(4). https://www.apa.org/monitor/2021/06/cover-impostor-phenomenon
Cokley, K., Stone, S., Krueger, N., Bailey, M., Garba, R., Hurst, A. (2018).
Self-esteem as a mediator of the link between perfectionism and the impostor phenomenon.
Personality and Individual Differences, 135, 292-297. https://doi.org/10.1016/j.paid.2018.07.032
https://www.sciencedirect.com/science/article/abs/pii/S0191886918304276