What is Imposter Syndrome?
Imposter Syndrome is a psychological feeling of being a fraud or an Impostor in spite of having enough evidence of success, that results into constant anxiety, frustration or burnout. Around 70% percent of people have experienced imposter syndrome for at least some part of their careers or as students. With the increase in remote work, impostor syndrome has become highly common especially even more since there is a limited manager’s feedback or the visibility required to validate their performance. If you feel such signs in your daily life, you may take Imposter Syndrome test.
Research suggest that Imposter Syndrome is the notion that some individuals feel as if they ended up in esteemed roles and positions not because of their competencies, but because of some oversight or stroke of luck. Such individuals therefore feel like frauds or “imposters.” Despite the fact that impostor feelings are often linked to marginalized groups in society, to date, research predominantly approaches this phenomenon as an issue of the individual: pointing toward individuals for the roots and solutions of the “syndrome.”
Do you find yourself constantly in doubt for all the successes you have ever achieved?
Is it difficult for you to take appreciations?
Do you keep thinking about the slightest mistakes you ever made?
If your answer to all the above questions is a Yes, there is a chance that you have Imposter Syndrome.
Originally Imposter syndrome was described as a condition mostly observed in professional women, research now shows that both men and women can equally suffer from Imposter syndrome.
Imposter Syndrome Test
Imposter Syndrome symptoms are quiet common in the changing work dynamics now. But you might not necessarily be extremely affected by it. An extreme level of this syndrome might require psychotherapy. Do consult a professional if you feel the symptoms very strongly. Find out if you have Imposter Syndrome through a test here.
Imposter Syndrome Symptoms
Signs and symptoms of Imposter Syndrome could be many. You may not experience all of these, but may experience some of these more than others. Below are some of the signs and symptoms of Imposter Syndrome:
False Success Credits
The Imposter Syndrome inside you will make you discredit all your successes and achievements. You may believe that you reached a particular milestone because of sheer luck or connections and that you do not deserve to be here.
Self Doubt
Even if you need to give a small presentation and everything about is just right, you may constantly doubt yourself and fear making even a slightest mistake.
Negative Self-Talk
You constantly impose yourself into believing everything negative and that everything is your fault. This will constantly put you through anxiety and frustrations.
Working Too Hard
You may constantly feel inadequate and not good enough. This will make you exert yourself at work. Such a condition will lead you to either burnout or not being able to manage your time effectively.
Constant Comparisons
Whether it is in terms of your degree or at work, you always feel everyone doing better than you. You constantly compare yourself with others and feel that you’re not fit for the role.
Examples of Imposter Syndrome
– Even after working for a year at your job, you feel like a fraud. You feel people will find out one day that you do not deserve or are not fit for the job. This is in spite of your work achievements at your job.
– You have got great grades in your degree but whenever someone asks or appreciates your grades, you feel you don’t deserve to have such good grades in spite of working very hard.
Types of Imposter Syndrome
Perfectionist
Such a type of person believes that he/she is not good enough unless everything is done perfectly. There is also a constant feeling of having done better in every situation and fear of losing control.
Natural Genius
Such type of person has always been a genius. He/she might feel like not having worked hard enough like the rest of the people or taken as much time as others. Also if something doesn’t become right in one go, he/she might feel like a failure. Hence there is a constant fear of failure.
Soloist
A soloist likes to do everything by himself/herself. Such a person might not like asking for help or support from others. There is constant shame in asking for help as that might expose them to others who may question their abilities.
Superman/Superwoman
Working a lot in order to achieve validation from their colleagues or managers is a definite trait of such type of Imposter syndrome. Such a person fears taking free time or doing nothing anytime so as to not appear as a fraud.
Expert
An expert feels the constant need to know everything. If not, this person feels like an imposter in front of others and thinks he/she doesn’t deserve a particular job or person because he/she does not know everything yet. There is a constant fear of being inadequate or not good enough.
Causes of Imposter Syndrome
Childhood or Family Environment
Family Upbringing or family dynamics during your childhood might be one of the reasons of Imposter Syndrome. You might come from a family that highly valued achievements and was highly critical of any mistakes made by you. Research also indicates that such people come from families that had high amounts of conflicts and low amounts of support.
Personality
Research suggests that a people having personality traits such as low self confidence, perfectionist or someone who is prone to levels of anxiety and negative thoughts have a higher risk of Imposter Syndrome.
Social Pressures
You may be part of a social group where your worth is only connected with your success and achievements. Fear of being isolated or an outcast from such groups may make you more prone to Imposter Syndrome.
How to overcome Imposter Syndrome?
While some amount of imposter syndrome might make you feel motivated to do your job, constant imposter syndrome may bring in anxiety, burnout or even depression. It is therefore imperative to practice ways to deal with your Imposter Syndrome. Here are few of the ways :
Evidence based thoughts:
Next time you feel that you are not good enough for your degree or job, let facts rule your mind. There is enough evidence that you deserve to be where you are. Give yourself all the credit that you deserve for everything that you did. Celebrate all your successes, however small they are. Remember, always be kind to yourself!
Note down your achievements:
This is an activity for future. Make sure to take a note or journal all your achievements starting from today. Also write down all the times you were able to effectively overcome a challenge at work or in your personal life. Set aside a time each week to review and reflect on the positive evidence. Keeping a journal on your achievements will help you come back again and again. Make sure to memorize these achievements so as to cope with Imposter Syndrome later.
Stop Comparing:
It is said that ‘everyone is unique in their own ways’. It is good to appreciate others but you don’t need to make yourself feel inferior in the process. It is okay to be not good at everything. It is okay to keep learning new things everyday. Learning from journeys are far more important than comparing oneself to others.
Meditation:
The next time you feel uneasy, anxious and not good enough at the same time, identify that it is your imposter syndrome speaking. The next immediate action is to stop your thoughts, take a deep breath and notice how your body feels at the moment. Once you recognize the symptoms, think about why you felt so. Almost immediately, negative thoughts might come in your head. Now is your task to remind your brain of all your achievements.
Therapy:
Talk to a professional about how you feel. Psychotherapy has ways and means to deal with Imposter syndrome. A therapist can help you better understand your impostor syndrome-tendencies. Therapy can help you can overcome these tendencies and help you feel more confident and in control of your emotions.
Related Reads:
8 Ways to Fight Work From Home Anxiety