Introduce imposter syndrome by Phoenyx Greicius
Everyone feels self-doubt at some point in their lives, especially when met with a challenge or starting something new. However, some experience impostor syndrome, a much more intense form of self-doubt. People who experience this frequently attribute their own successes and achievements to external factors, such as luck, rather than their own efforts and abilities (Weir, 2013). Additionally, as the name suggests, impostor syndrome involves worrying that others will eventually find out that they are a fraud and do not actually deserve their accomplishments.
It’s important to note that impostor syndrome doesn’t meet the criteria for a mental disorder, with some advocating for the term impostor phenomenon, instead (The Sheridan Center). Nevertheless, the distress that comes with feeling like an impostor cannot be understated. Bravata et al. (2019) found that feeling like an impostor often came with depression and anxiety symptoms and even correlated with burnout and lower job performance and job satisfaction. Psychologists are aware of all of these outcomes, and so they acknowledge that this phenomenon is very real (Weir, 2013).
Moreover, impostor syndrome may be particularly likely among certain groups of people. These feelings may partially be due to how one was raised early in life. Namely, people who grew up in families that deeply valued success and achievement may experience impostor phenomenon (Weir, 2013). In other cases, this syndrome may be less related to someone’s upbringing and more to their current situation. Impostor syndrome is frequently observed in people who are entering a new stage in life. For instance, this could apply to first-generation college students, transfer students, and graduate students, as each of these groups is navigating a set of new professional and academic challenges. Even someone’s race and ethnicity may influence whether or not they feel like an impostor, as this phenomenon is very common among ethnic and racial minorities (Bravata et al., 2019). One study found that Asian-American college students were more likely to experience impostor syndrome than their peers (Weir, 2013). In general, any characteristic that may set someone apart or feel distinct from others can make them feel like an impostor.
All of this goes to show that as stressful as impostor syndrome may be, these feelings are normal and aren’t rare at all. Keep reading to learn about the specific signs of impostor syndrome and how to overcome it!
Signs of When You Experience Imposter Syndrome by Brittney Truong
According to Clance and Gail Mathews, professors of psychology at Dominican University of California found out that 70% of people have felt like impostors for at least some part of their careers. People tend to feel anxious and frustration about their work showing feelings that they are incompetent. For example, one may feel that their efforts, skills, and accomplishments are not well deserved. Despite feeling like frauds, people are often well accomplished where they have numerous academic degrees and certifications to validate their knowledge. However, they are not able to value or enjoy their success.
Some of the signs of imposter syndrome include:
Overworking. People tend to overwork themselves to feel the need to compensate feelings of inadequacy.
Dismiss one’s knowledge, abilities, or skills. Regardless of their degrees, certificate, and diplomas they would feel like they are not enough.
Can be viewed as a perfectionist. One may feel pressured to perform at the best in every tasks where they would overlook at any small minor details by checking their emails, papers, exams multiple times to ensure it is perfect.
Approval from mentors/supervisors/managers. People may often seek validation from their supervisors for external validation on their performance.
Comparing themselves to others. One may constantly strive to seek better opportunities for themselves based on their peers or co-worker’s achievements.
Struggle with pressure.
See the world in terms of extremes. The belief that we can the worst or the best
Lack confidence
People pleaser. We might focus on more seeking validations from others and the need to do what others wants
How to Overcome Imposter Syndrome and How to Balance it by Lindsay Tran
Overcoming imposter syndrome can be challenging, but necessary for enabling confidence and success. One must take the necessary steps to confront their struggles by learning how to balance imposterous feelings.
There are five core strategies necessary to overcome Imposter Syndrome.
Recognizing imposter feelings
Imposter syndrome can have a significant impact on an individual's mindset and physical performance. Succumbing to negative thoughts can erode an individual's self-esteem, and when one is doubtful about their own abilities, it inevitably affects their overall performance. Acknowledging feelings of imposter syndrome allows for individuals to acknowledge their voice of doubt and work towards eliminating those feelings.
Seek emotional support
Imposter syndrome, while daunting, is a common experience amongst most individuals, but more commonly seen in college students. In transitional periods in life such as college, individuals are overwhelmed with comparison. This becomes challenging as one is in a constant struggle with their own self-worth and capabilities. Hence, having a supportive circle offers reassurance away from your doubts and consolidation that one is doing enough. Reaching out to loved ones or a mental health professional enables greater validation of these isolating feelings and provides an outside perspective on your achievements. With that, you’d be also offering a supportive outlook on others who struggle with imposter syndrome.
Apply Self-compassion
It’s no surprise that we tend to be more critical of ourselves when we make mistakes. We hold ourselves at a higher standard than others with little room for improvement or self-compassion. But being self-critical enables Imposter Syndrome to thrive by giving into harmful thoughts and behaviors
Allowing ourselves to forgive our mistakes allows us to be successful. We do ourselves a disservice when we bring ourselves down because the expectation to be perfect is impossible and unrealistic. Being patient with ourselves like we do others offers a humanistic approach to combating imposter syndrome by assuring ourselves that we are doing the best we can.
Acknowledging Successes
Acknowledging our own accomplishments can be difficult if we believe that we don’t deserve it. Unworthiness will make us forget the dedication and hard work we put into our victories. Celebrating accomplishments allows us to not lose sight of our abilities. Things such as throwing parties to celebrate big milestones or keeping track of daily tasks remind us of the value in our actions. We forget how much is accomplished throughout our lives when clouded with self-criticism.
Practice Self Empowerment
Escaping imposter symptoms require a level of self empowerment that can be obtained through practicing positive affirmations.
Practicing positive affirmations encourages a stronger sense of self. Repeating positive thoughts about yourself challenges negative thoughts and feelings. With negative thoughts, we tend to believe them the more we think of them. Thus by replacing those feelings with positive thoughts, we will begin to accept them as the truth.
Affirmations can be applied through all aspects of life. Whether it’s through relationships, career, or individually, affirmations are personalized for you. It’s important to note that affirmations must be said with feeling and be acknowledged in the present tense. Affirmations can be general or specific such as saying “I am proud of myself” or “I am proud of my part in the group project.”
Citations
Reviewed by Akilah Reynolds, a licensed psychologist
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Arlin Cuncic, MA. “How to Stop Feeling like an Outsider When You Have Social Anxiety.” Verywell Mind, Verywell Mind, 22 May 2023, www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469.
Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Nelson, R. S., Cokley, K., & Hagg, H. (2019). Prevalence, predictors, and treatment of impostor syndrome: A systematic review. Journal of General Internal Medicine, 35(4), 1252–1275. https://doi.org/10.1007/s11606-019-05364-1
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“How to Overcome Impostor Phenomenon.” Monitor on Psychology, American Psychological Association, www.apa.org/monitor/2021/06/cover-impostor-phenomenon. Accessed 20 Oct. 2023.
“Overcoming Imposter Syndrome in the NHS.” Nursing Revalidation, Nursing Revalidation, 14 June 2023, nursingrevalidation.co.uk/imposter-syndrome-nhs/.
Paulise, Luciana. “9 Signs That You Have Impostor Syndrome.” Forbes, Forbes Magazine, 12 Sept. 2023, www.forbes.com/sites/lucianapaulise/2022/09/16/9-signs-that-you-have-impostor-syndrome/?sh=6390bcf65ef2.
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The Sheridan Center (n.d.). Impostor phenomenon in the classroom. Brown University. https://www.brown.edu/sheridan/impostor-phenomenon-classroom
Weir, K. (2013). Feel like a fraud? https://www.apa.org. https://www.apa.org/gradpsych/2013/11/fraud