Have you ever felt like a fraud?
But did you know that there’s actually a name for when you experience persistent feelings of inadequacy?
Most often, imposter thinking affects high-achieving people.
In reality, even some of the most hardworking and visionary people fall victim to imposter syndrome.
You’re not alone if you teeter between bursts of shimmering confidence and devastating self-doubt.
We’ve all come face-to-face with a passing moment of self-doubt.
However, it’s important to recognize if those feelings have started creeping into the territory of self-deprecation.
Black-and-white thinking is another characteristic of imposter syndrome.
AsHealthlinenotes, black-and-white thinking prevents you from seeing all sides of a situation.
If you’re experiencing burnout, you might struggle with irritability, cynicism, and decreased concentration.
However, burnout can also harm your physical and emotional health, perMayo Clinic.
Burnout is a sign of unmet need, so consider taking time for rest and self-care, perEntrepreneur.
The problem isn’t necessarily the person; it can also be the setting or culture."
Having a marginalized identity isn’t the only potential trigger for imposter syndrome.
Additionally, new opportunities can churn up feelings of imposterism.
Or, you might criticize yourself for feeling them in the first place.
Remember, up to 82% of people experience imposter feelings.
Normalizing your feelings starts with accepting them.
According toSelf, practicing acceptance allow you to cope with a difficult emotion before that emotion completely overwhelms you.
Dr. Emily Hu, a clinical psychologist, shared a simple process for accepting difficult emotions.
However, the problem with imposter syndrome is that it takes those insecurities to extremes.
Acknowledging the irrationality of this fear can be a solid first step in addressing it.
Dr. Albers toldCleveland Clinicthat separating your feelings from facts can help you approach your imposter thoughts more realistically.
You don’t want to lose sight of your goals behind a dreary haze of imposter syndrome.
That’s why psychologist Aubrey Ervin suggests examining your imposter thoughts to see if they’re really serving you.
“I encourage clients to ask ‘Does that thought help or hinder me?
‘”, Ervin toldTime.
You might also consider turning to a mentor with similar career or life experiences.
Additionally, therapy is a valuable tool to help tackle imposter syndrome, perVery Well Mind.
Challenge self-doubt
Chronic self-doubt distorts your entire outlook on life.
Similarly, imposter syndrome generates feelings that weigh you down and make it difficult to move forward.
Rather than accepting these negative thoughts, try pushing back against them with positive self-talk, perMedical News Today.
One way to change your outlook is by practicing radical self-worth.
You’re already worthy of praise and fulfillment simply by being the person you are right now.
Focusing on growth is another powerful way to reclaim your self-confidence.
According toPsych Central, self-doubt stems from many different causes.
Sometimes, a tinge of self-doubt can make you feel motivated.
However, second-guessing yourself to the point of inaction is always a cause for concern.
Consider your skills and competencies and ask yourself: “Is my self-doubt reasonable or unreasonable?”
If the latter is true, then you are free to unburden yourself.
Avoid comparing yourself to others
It’s easy to understand why some people live for competition.
The thrill of higher stakes and having something to aspire to can be highly motivating under the right circumstances.
Imposter syndrome causes you to belittle your own achievements.
Comparing ourselves to others is a serious drain on our time and energy.
This practice can help you draw inspiration and motivation from successful people, perForbes.
You may even find that you have more commonalities than differences with your “competition.”
If someone in your data pipe is struggling with imposter syndrome, offer them advice.
As a result, you might actuallyincrease burnoutand miss out on the satisfaction of enjoying small wins, perForbes.
Celebrating your achievements will help you find a sense of value and pride in incremental progress.
Recognizing the effort that goes into your achievements not just the achievements themselves is an amazing self-confidence boost.
Plus, celebrating your accomplishments can help you avoid burnout, perThe American Psychological Association.
Acknowledging success doesn’t have to be a grand affair.
In fact, you might simply keep a record of positive feedback from people in your data pipe.
Archive emails or take screenshots of the compliments you receive so you might revisit them during an imposteristic panic.
Addressing your fear of success can help you focus on future plans and ease your discomfort around new achievements.
Identifying your negative thoughts and beliefs about success can help you work through them, perVery Well Mind.
Regarding imposter syndrome, your fear might be rooted in an underlying belief that your success is undeserved.
You might also be dodging success by holding yourself to an impossible standard.
For an “imposter,” anything less than perfection can seem like a horrific failure.
According toPsychology Today, confronting your fear of success involves embracing imperfection.
Eventually that’s going to hit reality.
Maybe somebody does do that better than me.
Do I accept that or am I destabilized by that?".
These are just a few examples of how some of the greatest success stories began with failures.
It can be devastating when your larger-than-life ambitions fall through.
Sometimes, even the possibility of failure is enough to stop you in your tracks.
But experts say you must trust yourself and find a way to keep moving.
Professor Selin Malcok says that embracing failure can actually help motivate you to give it another spin.
When it comes to failure, don’t avoid your emotions.
According toCNBC, reframing your failures is another key to success.
Failure is an inevitability that we all must learn to face.
But it doesn’t define you and certainly doesn’t mean that you are on the wrong track.
Imposter syndrome can be a result of certain childhood experiences, including how you were raised, perPsych Central.
According toPsychology Today, certain parenting styles might generate imposter feelings in children.
For example, constant criticism in the home teaches a child that anything less than perfection is unacceptable.
On the flip side, undeserved praise can also foster thoughts of imposterhood.
Parents who give constant, non-specific praise might inadvertently set unrealistic standards for their children.
When the child is unable to live up to those standards, they feel shame.
Many parents give their children labels based on their personalities.
If past experiences have marred your self-confidence, it’s important to remember that it’s not your fault.
Unearthing the past and delving into the root causes of your imposter syndrome can help you move forward.
One of the first and most powerful actions you could take is giving yourself credit.
Write down all of your best qualities.
Record an encouraging voice note that you might play when you’re feeling your worst.
List all of your achievements, qualifications, and special talents, perThe New York Times.
It’s easier said than done, but being kind to yourself is a must.
Mistakes are inevitable: Give yourself permission to make them and to learn from them, perHarvard Business Review.
And don’t forget to reward yourself!
Sometimes, a night on the town is a perfect reward.
Other times, resting and relaxing can be the best celebratory act.
