5 Tips for Overcoming Imposter Syndrome
Jessie Smith grimaced as she looked at her 3.94 GPA before the ending of the final semester. Most students would be thrilled beyond measure to have a GPA so high, but Jessie was visibly upset. She had been obsessively studying overtime to achieve her set goal of a 4.0. Now all of the hard work Jessie had put in poured out of her, as she vented her insecurities and fear of failure to her mother on the phone. “I’m a fraud! I’m never going to be as smart as the other students!”
All of Jessie’s negative self-talk and rejection of her own abilities made her mother very concerned about her mental health. This wasn’t the first time her daughter had allowed feelings of self-doubt to consume her. Jessie had anxiety growing up and an intense competitive attitude. Her mother had thought Jessie was simply driven to achieve and made sure to give her lots of praise to keep the momentum going. Over the years, Jessie’s mother didn’t notice too much if Jessie downplayed compliments or chalked it up to chance. Now, Jessie was exploding with unrealistic standards and expectations and it was impossible to get her to see things as they really were.
Sound familiar? If so, you’re not alone. Imposter syndrome can be overcome with some time, patience and a little compassion for yourself.
In this blog, we will unravel:
What is Imposter Syndrome?
Why is it So Common?
Who Suffers From Imposter Syndrome?
Consequences of Imposter Syndrome
5 Tips to Help You Overcome Imposter Syndrome
How Therapy Can Help With Imposter Syndrome
What exactly is imposter syndrome and why is it so common?
Imposter syndrome or imposter phenomenon describes the chronic failure to internalize one’s own accomplishments, despite high achievement and acknowledgment from peers. Those experiencing imposter syndrome tend to have impossibly high standards set for themselves and obsess over their unrealistic expectations not being met. You may think that having a hard work ethic and self-doubt is a positive motivating stressor. While some self-doubt is healthy and normal, for those experiencing imposter syndrome, these feelings become more pervasive and all-consuming.
Imposter syndrome was first described by psychologists Pauline Rose Clance and Suzanne Imes in 1978 to identify the mental health stressors that were being described by high-achieving professional women. Chronic feelings of self-doubt and fraudulence has grown phenomenally in recent years, with research showing that imposter phenomenon effects both men and women in professional settings. Although not an official psychiatric diagnosis according to the DSM, imposter syndrome is starting to gain attention as we draw more attention to the issues of mental health and health equity.
Who suffers from imposter syndrome?
Professional, high-achieving women were the first group identified to be suffering from imposter syndrome, dealing with feelings of phoniness, fraudulence, and low self-worth in a primarily male-dominated workforce. In recent years, imposter feelings have invaded many walks of life, disproportionately affecting both men and women equally, with people of color and LGBTQIA+ individuals affected at an even higher rate. In fact, it was found that peer differences such as race, gender, sexual orientation, and economic status can fuel the sense of not being up to standards.
So, how do you know if you are suffering from imposter syndrome or simply dealing with healthy, normal feelings of temporary self-doubt? While it’s normal to have negative feelings on occasion, or self-critique your work, it begins to become an issue when those thoughts and feelings take over, cloud your judgment, and keep you from reaching your full potential. Persistent fear of failure, feelings of inadequacy, perfectionism, and the constant need for validation all stem from other psychological comorbidities such as underlying anxiety, depression, somatic disorders and low-self esteem.
Consequences of unchecked imposter syndrome
Leaving symptoms of imposter syndrome unchecked can lead to many negative outcomes, such as decreased job satisfaction, performance issues, interpersonal issues, and ultimately burnout. Mental health can be significantly impacted by perfectionism and constant self-doubt. Recognizing the signs and symptoms of imposter syndrome can help with early diagnosis of anxiety, depression, and other co-morbid conditions that may not have been treated. Overcoming imposter syndrome may feel daunting, but with awareness and practice, it is possible to regain self-confidence and well-being.
5 tips to help you overcome imposter syndrome
Talk with your mentors - don’t just rely on your mentors to check your work, ask them what their own experiences were like. Asking relatable questions can bring the experience into perspective, and help ease any insecurities that may arise.
Recognize your own expertise (how far you’ve come) - know that you have knowledge and insight that can help others, then put it to use! Life experiences have educational value and cannot be duplicated. Try mentoring youth, volunteering, etc. Build self-efficacy by reminding yourself of what makes you unique.
Be kind to yourself. Understand that no one is perfect. While it is natural to want to excel at your passions and goals, excessive perfectionism and pervasive negative thoughts surrounding self-worth can lead to burnout. Stop comparing your accomplishments to others.
Take note of things you’ve accomplished - don’t add the BUT!!! When someone praises you for a job well done, or gives you a compliment - simply practice saying thank you...period. It’s okay to accept positive feedback or a compliment without the disclaimer. Humility can still be accomplished, and just a kind thank you is not arrogance.
Changing thought patterns - separate your feelings from facts. In other words, “Let go ego!” Just because you have a thought does not necessarily mean it’s true. Learn to be more conscious of your inner dialogue by questioning yourself. Reframe the negative self-talk by challenging your negative thought with a factual past positive experience.
How therapy can help with imposter syndrome
While imposter syndrome is not an officially diagnosed condition, therapeutic intervention has been noted to improve symptoms in both the private and group settings. Sharing your feelings with others decreases isolation and loneliness, and fosters a shared experience. Since imposter syndrome is highly correlated with anxiety and depression, treating the underlying condition is key to recovery.
Ready to take control of your imposter monster? Cassie Uribe specializes in helping women push past imposter syndrome, manage their mental health, and feel empowered to create their dream life. Visit Blue Agave Therapy and Wellness to download Cassie Uribe, LICSW free imposter syndrome journal, make a free 15-minute consultation, and more!