Is imposter syndrome holding you back? Imposter syndrome begins as self-doubt that leads you to worry that you’re a fraud who doesn’t deserve your position or success. Regardless of success in your personal or professional life, it’s common to struggle with the false belief that you’re not as competent as others think you are. For instance, when you get a promotion or complete a project, you may minimize the accomplishment, claiming that anyone could’ve done such a good job or crediting your victory to luck, goodwill, or random chance.
Understanding imposter syndrome
These repeated instances of doubting yourself can lead you to struggle with low self-esteem, burnout, negative self-talk, and, yes, imposter syndrome. Of course, unhealthy thought patterns also have a long-lasting impact on your emotional, physical, and mental health. Some signs of imposter syndrome include:
- Being unable to accept praise or compliments
- People-pleasing in an effort to meet the needs of others
- Feeling undeserving of affection and love
- Feeling an overwhelming fear of failure
- Always comparing yourself to other people
- Experiencing increased anxiety around task management or performance
- Downplaying your achievements
- Stopping yourself from reaching your full potential
- Crediting your success to luck or other people
Five ways that imposter syndrome shows up
1. Perfectionist
A perfectionist discredits themselves unless everything was done perfectly (which, let’s face it, is impossible). The smallest error makes them feel like an undeserving imposter.
2. Expert
Here, someone believes that there is always more to learn about a specific subject or experience. Even the smallest lack of knowledge or misunderstanding makes them feel intense shame and doubt.
3. Natural genius
A natural genius achieves their goals with ease. When something doesn’t come easily or feels more challenging than usual, they struggle with imposter syndrome around their natural capabilities. For instance, if an artist spends five days working on a simple painting, they may feel like a failure for taking so long on a simple task.
4. Soloist
This individual believes that they can do everything on their own and values their individualism and autonomy. If they have to ask for help, they feel like an imposter and face deep shame and resentment.
5. Superhuman
Here, someone measures their self-worth based on how hard they’re willing to work and how much they can accomplish. They may feel like an imposter because they always believe they can do more. No matter what, they think they’re never doing enough.
Three strategies to help you overcome imposter syndrome
1. Reframe the experience.
When you feel like a fraud, remind yourself that it’s a normal part of taking on new challenges. Instead of thinking, “I don’t belong here,” try something like, “I’m growing and learning, and this experience is part of my development.” Remember: Feeling like an imposter means that you’re pushing your limits. Celebrate that!
2. Track your accomplishments.
Start by writing down everything you’ve accomplished each week (even the small tasks). Look back at your list whenever you feel self-doubt creeping in. Use your accomplishments as proof that you’re capable and skilled.
3. Separate your identity from work.
Acknowledge that you have worth beyond what you do for a living or your professional achievements. Remind yourself daily that you are worthy, regardless of your work success or productivity. Allow yourself time away from work to reset and recharge, and remember that your worth isn’t tied to your output.
Know that you’re not alone
A 2020 systematic review looked at 62 studies featuring over 14,000 participants and found that imposter syndrome occurs for as many as 82 percent of the population. Let the Center for Rising Minds guide you to recognize imposter syndrome in your life and regain control over this challenge.
At the Center for Rising Minds, we’d love to help you and your family with your mental health care needs! Please reach out to us today to inquire about our services or join our waitlist.
