Imposter Syndrome

 

What is imposter syndrome?

Imposter Syndrome (IS) is a psychological pattern in which an individual doubts their skills, talents or accomplishments, and has a persistent internalized fear of being exposed as a "fraud". This can be as small as thinking you lucked into acing a quiz or as big as feeling that you somehow landed in a job or career you can’t do.

Frequently IS is linked to achievements according to the standards and hierarchy of our society. Perfectionism, especially among women, factors into the depth and frequency of feelings of IS.

Imposter Syndrome Traits

Everyone experiences IS slightly differently, but some common characteristics are:

  • Frequently attributing success to external factors

  • Feeling like a phony or experiencing self-doubt

  • Aiming for perfection and overachieving

  • Finding flaws constantly in your work/ performance

  • Not having a realistic perception of your level of competence

  • Beliefs about self do not change even after visible success(es), or even grow worse the more you accomplish

Types of Imposter Syndrome

According to VeryWellMind, there are several “types” or ways that IS may manifest in different people.

  • The perfectionist: Individuals are never satisfied with their work and always feel they can do or be better. Their focus tends to be on flaws or mistakes, instead of strengths. This fixation often leads to a high level of pressure and of anxiety.

  • The superhero: Superheroes feel inadequate and thus feel compelled to push themselves to work as hard as possible.

  • The expert: These individuals are always trying to learn more and are never satisfied with their level of understanding. Even though they are often highly skilled, they underrate their own expertise.

  • The soloist: These individuals tend to work alone. Self-worth often stems from their levels of productivity, so they often reject offers of assistance. They tend to see asking for help as a sign of weakness or incompetence.

Who gets it?

70% of people experience IS in their lives. CEOs, world-renowned athletes, successful entrepreneurs, leaders, students, parents, teachers… ANYONE!

Why do we get it?

I believe IS is a by-product of the reptilian part of our brain. It is the oldest part of our brain in terms of evolution and its focus is entirely on survival. When our survival depended on making sure the rustling in a bush was not a predator, our system being flushed with flight, fight, or freeze instincts was incredibly helpful. In today’s modern world, we have the same response to many things that do not threaten our survival. Like speaking in front of a crowd, or getting an angry email from our boss.

In order to protect ourselves, the phenomenon known as our Inner Critic has come about. Everyone has an inner critic, and you can recognize it by that self-talk that is on repeat that criticizes what we think, say, or do. The goal of your inner critic is to remove you from any situation that might threaten your safety instinct (real or perceived).

When we are in a situation that causes IS, our inner critic pipes up even louder creating the self-doubt feedback loop. Anything that requires you to put your work product, ideas, or self out on the line is a ripe environment for this to happen. I.e. living a life of growth and purpose!

What can we do about it?

  • Identify and label it. “I am feeling imposter syndrome right now.” This allows you to not get caught up in identifying with it as true.

  • Connect to yourself by dropping into your body. Mindfulness, breathing, going for a walk, any movement.

  • Remove comparison. The saying “compare and despair” rings true. Instead of focusing on a comparison, focus on something you are grateful for.

  • Feel your feelings. Suppressing our feelings does not make them go away. Allow yourself to breath through the feeling and it will pass.

  • Connect with others. Our brains are wired for connecting with others. Go get a hug or pick up the phone and call a friend.

  • Create a Reminder. Take stock of all of your success and have a mantra, object, picture, or something else that reminds you of this when you feel IS strongly.

 

prefer audio/ visual?

Here’s a video talking through the details of Imposter Syndrome:

 
 

Journal Prompts

Grab a cup of tea, a pen and paper, and spend 5 minutes on each question.

  • What beliefs and thoughts are on repeat in my mind that support feelings of IS?

  • What is it that my safety instinct does not like about the situation that promotes IS?

  • What reminder do I need to remember this is my inner critic talking and I am separate?

 

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