What Is Imposter Syndrome?
Imposter syndrome is the experience of feeling like a phony—as though at any moment you are going to be found out as a fraud. Its the feeling that you don’t belong where you are, and you only got there through luck. It is the inability to believe your success has been legitimately achieved due to your own efforts. It is a constant feeling of inadequacy and lack of self-acceptance despite your success.Imposter syndrome is about doubting your abilities in various areas of your life.
Symptoms of Imposter Syndrome
- Setting very challenging goals and feeling disappointed if you fall short
- An inability to enjoy your success
- Self-doubt and lack of self-belief
- Sabotaging your own success
- Downplaying Your Success – Thinking if you can do it, anyone can.
- An inability to realistically assess your competencies and skills
- Overachieving in the belief your work is never good enough
- Attributing your success to external factors
- Fear that you won’t live up to expectations
- Berating your performance
What Can You Do To Mitigate Negative Effects Of Imposter Syndrome?
Consider writing a journal. Identify specific feelings and write down the thoughts you have which support this feeling. Ask yourself if these thoughts are factual or your subjective interpretation. When you pin point how you perceive yourself consider how you may improve this self-perception. Mind tools offers a helpful tool named cognitive restructuring to counter any negative thoughts with positive statements.
Develop A Quick Response Plan
When you begin to experience negative self-talk, try to confront it by distancing”>distancing yourself from the voice. This is like thinking of yourself in the third person. “Why are you telling yourself these negative things?”, “Is it true or just a perception?” Taking an objective, external perspective on your feelings and thoughts and help you practically resolve them. .
Understand Your Strengths And Weaknesses
Becoming more aware of your strength and weaknesses validates your beliefs. Completing a SWOT analysis enables you to objectively identify what you are good at so rather than broad sweeping beliefs about yourself, you can place confidence in yourself what you know best, and be more forgiving of yourself in areas of weakness. <href=”https://www.mindtools.com/pages/article/newTMC_05_1.htm”>personal SWOT analysis
Consider setting yourself realistic, achievable, and challenging goals. Treat your mistakes as learning experiences that will help you to perform better next time. Take a close look at your perfectionist traits and make a list of all the ways perfectionism hurts you. Perfectionism keeps you in a continual loop of striving to be better, so you will never achieve it. Once you have a better idea of the negative impact perfectionism has on your feelings about yourself, it is easier to change negative self talk.
Seek A Support System
Reach out and speak to someone you trust. Someone who knows you best and will be happy to remind you why they think you’re great. You will be surprised by how many people have experienced the same feelings as you.
Own Your Success
It might be hard for you to accept compliments, and when things are going well, you may attribute your success to external factors such as good fortune or help from others. However, when things go wrong, you’ll be more inclined to blame yourself.
Consider developing a well-rounded internal locus of control. When you begin to believe that your life is shaped by your own decisions, actions, and choices, it will be easier for you to take responsibility for your achievements.
href=”https://www.mindtools.com/pages/article/locus-of-control.htm”>locus of control.
Throw Away Your Conventional, Media-Defined Ideas Of “Beauty.”
Beauty means different things to different cultures. It’s sometimes difficult for us to find our self-worth in other ways than our appearance, especially when media promotes this as our most valued asset. Its more important to let yourself know when you’re doing a good job. Define yourself in ways other than how you look. Your inner dialogue is so important for our self-esteem. Replacing negative thoughts with positive ones can change your life. This will then help in grounding and building up your self-esteem. Write a list of the things you like about your character. Maybe you’re witty, intelligent, kind, or intuitive? Write down compliments you’ve received in the past, or ask close friends and family members what you’re good at or what they like about you.