No one would want to be called an impostor, a fraud, or a fake. But, you’ve had doubts about yourself and feel like one. You have also recently heard about impostor syndrome or the impostor phenomenon. Now you’re wondering if it’s something that you have or are experiencing.
Impostor syndrome is generally linked to individuals who are high achievers. People with impostor syndrome have feelings of inadequacy, anxiety, and self-doubt. They often feel that they are not good enough.
They don’t have self-confidence, and they question their accomplishments. People with Impostor Syndrome often have extreme feelings of fear and guilt. They feel like they aren’t worthy of success and recognition.
Impostor Syndrome (otherwise spelled as Imposter Syndrome) was first coined in the 1970s. It was first described by psychologists Suzanna Imes and Pauline Rose Clance. Imes and Clance have worked with individuals who suffer from depression and discouragement.
In the Journal of Behavioral Science, this phenomenon applied to women achievers. Their study gained worldwide acceptance. At present, the concept focuses not only on women but across all genders.
1. You Have Feelings of Self Doubt and Inadequacy
There is constant self-doubt in persons who experience impostor syndrome. You do not have confidence in yourself. You feel like you are unworthy of the praise and recognition you’re getting from others.
2. You Tend to Be a Perfectionist
People with impostor syndrome are perfectionists. You set very high standards for yourself. When you fail or make a mistake, you feel ashamed and frustrated. You are unable to test your own skills and abilities realistically.
You expect so much from yourself. You set unreasonable standards and goals for yourself. When you are unable to reach these, you feel disappointed and challenged.
Due to fear of failing and making a mistake, you avoid new responsibilities. You don’t want to look for a new job or upgrade your business.
You are scared to speak your mind. You know what you want to say but prefer to check it first with your colleagues.
You become a procrastinator. You constantly ask for approval from others and panic if you get poor results.
5. You Constantly Fear Judgment and Exposure
You feel like a fraud and fear exposure for being a fake. You are afraid that you are not living up to the expectations set for you.
This constant fear of exposure and judgment from people is damaging. It could worsen your mental health. Having this kind of mindset is a continuous cycle and will damage your self-esteem.
6. You Are Unappreciative of Your Personal Successes
You often belittle yourself despite knowing how much effort you have given to the task. You often say, “It was nothing. I had a lot of help.”You don’t acknowledge your personal skills. You think that you won’t be able to develop the same quality of work if you are to repeat it.
- You come from a family of high achievers with high expectations. Your family equates achievements and success with love.
- You have parents who are very vocal in giving praises and criticisms to their children. Sometimes, they give you compliments, while at times, they are very critical of your work.
- You receive praise due to the sympathy of others because you come from a minority group. You are considered a minority based on your race, sexual orientation, and alike.
Impostor syndrome usually happens when a person is at the height of their success. Listed below are some examples of successful events that can trigger it:
- Starting a new business venture
- First day at your new job
- Getting a job promotion or recognition
- Becoming a first-time parent
Being a high achiever and perfectionist, you feel that so much is demanded from you. You think you need to give more than 100% to compensate for your incompetence. As an achiever, it is in your nature to dream big and give your best.
Too much or frequent recognition will lead to an increase in self-doubt. This will make you feel that you are a bigger fraud.
Impostor Syndrome can manifest in various ways. It is good to know each type, so you can define where you are at. The five types are listed below:
They always want to be perfect and are never satisfied. They focus more on their weaknesses instead of their strengths. They pressure themselves and are very anxious.
These individuals have superpowers for pushing themselves to their limits. They have feelings of inadequacy. What they do is not enough, although they work harder than anyone else.
They are intelligent people but are never satisfied with their own knowledge. They want to keep learning. These people are highly skilled and technical, but they belittle their expertise.
They are highly ambitious and want to get things done right the first time. They feel frustrated and depressed when things don’t work out on their first try.
They strive for independence. They think highly of themselves that they don’t want help from others. Accepting help from others is considered a weakness and a sign of incompetence.
Imes and Clance attributed impostor syndrome to high-achieving women. In recent years, this phenomenon has applied to men. At present, it applies to both young and old who find that they are incapable and inadequate.
The famous Albert Einstein was said to have experienced this. There is a report that Einstein shared he had impostor syndrome. He said, “The exaggerated esteem in which my lifework is held makes me very ill at ease. I feel compelled to think of myself as an involuntary swindler.”
Impostor syndrome goes hand in hand with social anxiety. People who experience impostor syndrome also have social anxiety.
Social anxiety can fuel impostor syndrome. They are disconnected from others. They feel that they don’t belong in a team.
You are not the only one suffering from this. It also affects the people around you. If you are an employer or supervisor, make sure to watch your employees. Check who is experiencing the impostor phenomenon among them.
Employees who have this will definitely be uncomfortable if you give them compliments. They don’t want to be given a new obligation or project. They compare themselves with others. They are vocal about their fear of failure and incompetence.
The first step in getting better is acknowledging you have a problem. Listed below are some strategies to help you overcome impostor syndrome:
You have to be honest with yourself and admit you have a problem. You can start by writing in a journal. Every time you start to feel self-doubt, write it down in your journal. Also, write down the reactions and responses of the people who gave you praises.
Reflect on what you have written down. You will realize that their reactions are honest and genuine. Thus, your feelings of inadequacy and self-distrust are baseless.
Also, write down positive affirmations about yourself. This way, you can keep track of what is going on with you. Instead of feeling bad about it, challenge yourself to be better.
Keep your good friends close. Talk to people who you look up to and trust. You will realize that you should not doubt yourself. You should give yourself more credit. You will then feel better about yourself.
When you start to feel negative emotions, confront them by giving yourself a pep talk. Talk to yourself in the third person, so it is not directed to you. An example question you can ask is: “How come they didn’t accept the promotion”?This way, instead of feeling bad about yourself, you will be able to rationalize your emotions.
Have you heard of the SWOT Analysis? SWOT stands for Strength, Weaknesses, Opportunities, and Threats. A lot of businesses use this strategy to maximize what they have. You can apply SWOT to you personally. Use this to determine your best qualities and how you can manage your weaknesses.
If you are aware of your strengths and weaknesses, you will no longer feel inadequate. You will no longer worry about your performance and professionalism.
Nothing good comes with comparing yourself with others. You will only see the good in them while you only see the undesirables in you.
Limit your use of social media. Social media projects the flawless lives of others and not their realities. This will only fuel your self-distrust and self-disgust.
You are human, and mistakes are part of life. No one is born perfect.
Set realistic and obtainable goals for yourself. Getting the work done doesn’t happen overnight.
If you can’t finish it today, there is still tomorrow. Don’t beat yourself up when you make mistakes. Learn from your mistakes and keep improving yourself.
Believe and have faith in yourself. You are born special. Give yourself credit for the work you do. Remember, you did the job, and you deserve the praise.
Celebrate your achievements. Write these achievements in your journal to remind you of your wins whenever you are feeling down.
If you or your loved one is struggling with impostor syndrome, support and therapy are needed. Kentucky Counseling Center is available to provide both. When you feel like a fraud, you need dedicated and honest professional help. Book an appointment now.