Dealing with Impostor Syndrome: What It Is and How to Push Through

Impostor syndrome is a psychological phenomenon where individuals doubt their accomplishments and have a persistent fear of being exposed as a “fraud.” Despite external evidence of their competence, those experiencing impostor syndrome remain convinced that they do not deserve their success and attribute it to luck or other external factors. This feeling is common among high achievers and can significantly impact one’s mental health and professional life. Here’s a guide to understanding impostor syndrome and strategies to push through it.

Understanding Impostor Syndrome

What Is Impostor Syndrome?

Impostor syndrome, first identified by psychologists Pauline Clance and Suzanne Imes in 1978, is characterized by chronic self-doubt and a sense of intellectual fraudulence. It often affects high-achieving individuals who struggle to internalize their accomplishments.

Common Signs and Symptoms

• Self-Doubt: Persistent feelings of inadequacy despite evidence of success.
• Attributing Success to Luck: Believing that achievements are due to luck or timing rather than ability.
• Fear of Failure: Avoiding challenges due to fear of not meeting expectations.
• Overworking: Compensating for perceived inadequacies by working excessively hard.
• Discounting Praise: Dismissing positive feedback and compliments.

Types of Impostor Syndrome

The Perfectionist

Perfectionists set excessively high goals for themselves, and when they fail to reach these goals, they experience major self-doubt. Success is rarely satisfying because they believe they could have done even better.

The Expert

Experts feel the need to know every piece of information before they start a project. They constantly seek out new certifications or training to improve their skills, fearing that they will never know enough.

The Natural Genius

Natural geniuses judge their competence based on ease and speed rather than effort. If they have to work hard at something, they feel shame and believe they are not good enough.

The Soloist

Soloists feel they have to accomplish tasks on their own. Asking for help is a sign of weakness or fraudulence to them.

The Superhero

Superheroes push themselves to work harder than those around them to prove they are not impostors. This often leads to burnout.

Strategies to Overcome Impostor Syndrome

Acknowledge Your Feelings

The first step in overcoming impostor syndrome is to recognize and acknowledge your feelings. Understand that these feelings are common and do not reflect your actual abilities.

Talk About It

Share your feelings with trusted friends, family, or mentors. You’ll likely find that many people experience similar doubts. Talking about it can help normalize these feelings and provide support.

Reframe Your Thoughts

Challenge negative thoughts and replace them with positive affirmations. Instead of thinking, “I don’t deserve this,” tell yourself, “I earned this through hard work and dedication.”

Celebrate Your Achievements

Keep a record of your accomplishments and review them regularly. Celebrate your successes, no matter how small they may seem. This can help reinforce your sense of competence and worth.

Seek Professional Help

If impostor syndrome is significantly impacting your life, consider seeking help from a mental health professional. Therapy can provide strategies and tools to manage these feelings effectively.

Embrace Failure

Understand that failure is a part of the learning process. Instead of fearing failure, view it as an opportunity to grow and improve. Everyone makes mistakes, and they do not define your worth or abilities.

Set Realistic Goals

Avoid setting unrealistically high standards for yourself. Break down larger goals into smaller, manageable tasks and celebrate each step forward.

Practice Self-Compassion

Be kind to yourself and practice self-compassion. Treat yourself with the same kindness and understanding you would offer to a friend in a similar situation.

Conclusion

Impostor syndrome is a common experience that can affect anyone, regardless of their level of success. By acknowledging your feelings, talking about them, reframing negative thoughts, and celebrating your achievements, you can push through these doubts and recognize your true worth. Remember, you are not alone, and your successes are a testament to your hard work and abilities.