How to deal with Imposter Syndrome; A guide
Ever feel as though you don't belong? Like your peers or friends will find out you're a fraud and don't truly deserve your position and achievements?
If so, you are not alone. Impostor syndrome, often known as the impostor phenomenon, is the term used by psychologists to describe these emotions. According to a review of research written for the International Journal of Behavioral Science, over 70% of persons at some point in their lives feel like an impostor. Everyone from all walks of life is susceptible to impostor syndrome, including men and women in the medical field, marketing managers, actresses, and CEOs.
Impostor syndrome: What is it?
Psychologists Pauline Rose Clance and Suzanne Imes initially recognized impostor syndrome in 1978, which is the belief that your success is a result of chance rather than aptitude or credentials. They proposed in their study that imposter syndrome affected women differently than men and it’s impact can be more severe (I have a lot of issues to take up with God fr).
But both men and women experience impostor sentiments albeit a little differently as women are often socialized in a way that makes it more difficult to acknowledge their accomplishments, and Clance acknowledged this in an article that she published. (She also developed a test for imposter syndrome, you can check it out.) But basically, anyone who is currently unable to accept and own their triumphs is said to be suffering from imposter syndrome.
Different patterns of Imposter Syndrome.
"Soloists" believe they must complete jobs independently, and they believe asking for assistance implies failure or deception.
To demonstrate that they are not fakes, "supermen" or "superwomen" force themselves to work harder than others around them. They feel pressure to achieve in every area of their lives—at job, as parents, and as partners—and get anxious if they aren't.
"Perfectionists" have incredibly high standards for themselves, and even when they achieve 99% of their objectives, they will still feel inadequate. Any slip-up will cause them to doubt their own abilities.
Before beginning a project, "experts" feel the need to be fully informed, and they are always seeking new credentials or training to hone their abilities. They might be reluctant to ask a question or speak up during a discussion at work because they're worried about appearing foolish if they don't already know the answer. They won't apply for a job if they don't meet all the requirements in the posting.
The "natural genius" believes they aren't good enough if they have to struggle or work hard to achieve something. Since they are accustomed to having skills come naturally, their brain interprets any effort as evidence that they are a fraud.
What causes imposter syndrome in people?
There is no single answer to this question. Psychologists argue that while some experts place the blame on personality qualities like anxiety or neuroticism, others emphasize familial or behavioral factors as the root of the problem. Childhood experiences can sometimes have a lasting effect, such as when you felt your siblings were always better than you in particular areas or that your grades just weren’t good enough for your parents. If people frequently internalize the notion that they must succeed in order to be loved or to be lovable. It turns into a self-sustaining cycle.
External factors, such a person's environment or institutionalized prejudice, can also significantly contribute to the development of impostor sentiments. The more people who resemble or sound like you, the more self assured you feel. This is because belonging fosters confidence. Conversely, the less individuals who look or sound like you, the more it can and often does affect people's confidence.
When you belong to a group for which there are preconceptions about competence, this is especially true.
The best ways to handle imposter syndrome
Acknowledging the ideas and placing them in proper context is one of the first stages to getting over impostor sentiments. Just seeing that thinking as opposed to engaging it can be beneficial.
You can also change the way you think. How we as individuals handle issues is the only distinction between those who suffer from imposter syndrome and those who do not. Those who don’t feel like imposters are no smarter, more capable, or more competent than the rest of us. This is excellent news since it implies we only need to learn to think realistically. It can be helpful to learn to value constructive feedback, realize that by not asking for assistance, you really slow down your team, or bear in mind that practice makes perfect.
Sharing your feelings with close friends or mentors that you trust can also be beneficial. Knowing that what you're feeling is normal can be reassuring from those with more experience, and knowing that others have been in your shoes might make it seem less frightening.
It’s common for people to have periods of uncertainty. According to Young, the key is to avoid letting your skepticism dictate how you behave. The aim is not to never feel like an imposter but to make sure that those feelings don’t control your life. You can have an imposter moment, but not an imposter life.
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