Navigating Imposter Syndrome: You’re More Capable Than You Think
Do you agonize over the smallest mistakes or flaws in your work?
Do you attribute your success to luck or outside factors?
Does it hurt to hear constructive criticism?
Does it feel like, eventually, everyone will find out you are a fraud?
Do you downplay your own expertise?
If you answered yes to some or most of these questions, you might be experiencing what mental health professionals call Imposter Syndrome.
Imposter Syndrome is a psychological pattern where individuals doubt their accomplishments and constantly fear being exposed as a “fraud” despite evident success or external proof of competence. This pervasive self-doubt can be debilitating and can cause stress, anxiety, low self confidence, and depression.
How does it feel to have Imposter Syndrome?
Imposter Syndrome often arises in new or challenging environments, such as starting a new job, pursuing higher education, or stepping into a leadership role. It’s characterized by thoughts like “I just got lucky”, “I don’t deserve this success”, or “I am not as competent as others perceive me to be.”
Some common characteristics of imposter syndrome include:
An inability to realistically assess your competence and skills
Attributing your success to external factors
Criticizing your performance
Fear that you won’t live up to expectations (from others and yourself)
Overachieving
Self-doubt
So how does one overcome Imposter Syndrome?
While overcoming Imposter syndrome can be overwhelming and challenging, consider asking yourself the following questions to get started:
What core beliefs do I have about myself. For example, do I believe I am worthy of love?
Must I be perfect for others to approve of me?
Do I deserve success?
Once you have answered some of these questions, you can start working to create more balanced and helpful thoughts.
Acknowledging your feeling and recognizing when you're experiencing them is the first step. Once you have brought awareness to your thoughts, consider challenging their validity through cognitive restructuring. A common intervention used in Cognitive Behavioural Therapy, cognitive restructuring involves identifying and challenging your imposter thoughts and replacing them with more balanced, realistic appraisals of your competence and abilities. For example, replacing “I don’t deserve this success” with “I might not feel like I deserve all of this success, but I worked hard to get here.”
Another way to combat Imposter syndrome is to celebrate your success. Keep a record of your achievements and positive feedback. Refer back to this when you’re feeling like an imposter. Tip: You can also use these examples as evidence that disproves thoughts such as “I am not as competent as others perceive me to be.”
Lastly, try and imagine a friend having the same imposter thoughts as you; what would you say to them? Try saying it back to yourself and see what happens.
Imposter Syndrome can have severe consequences, but with the right tools and support, you can begin to realize and embrace your true capabilities. Remember, nobody is perfect, and everyone is learning as they go. It’s okay to ask questions, seek help, and make mistakes.
If you feel like you have Imposter Syndrome and need someone to talk to, we are here to help. Contact us to speak with one of our trained mental health professionals.
