Imposter syndrome has become a frequently used term in modern discussions of mental health. No, it doesn’t have anything to do with the popular multiplayer game, Among Us, but the concept of being “sus” or “suspicious” is indeed relevant! Imposter syndrome refers to the doubt we may feel that we are not deserving of accomplishments and are at risk of being exposed as a “fraud” to others.
People who suffer from imposter syndrome have difficulty internalizing their success and attribute it to external factors such as luck.
Imposter syndrome might also be expressed through doubts about personal identity, such as questioning if you are the person you think you are and faking enjoyment in your interests. Imposter syndrome is not recognized as a mental illness by the Diagnostic and Statistical Manual of Mental Disorders, but can affect absolutely anyone, especially individuals living with depression and anxiety. If you’ve ever struggled to believe you deserve recognition for your skills, a promotion, or even your relationship, you might have experienced imposter syndrome.
What Does Imposter Syndrome Look Like?
- Attributing your success to external factors like luck or help from others
- Fears of being exposed as a fraud and losing what you’ve gained
- Setting challenging goals and experiencing severe disappointment when you cannot complete them or encounter setbacks
- Devaluing your efforts, skills, and accomplishments
- Overworking yourself and striving to overachieve
- Self-sabotaging before making new attempts
- Fears of not living up to expectations of yourself and others
- Dependence on external validation
Where Does Imposter Syndrome Come From?
There is no one cause of imposter syndrome and it can affect people of all ages, genders, and cultural backgrounds.
Critical feedback on performance at a young age can instill negative beliefs about competence that are hard to break. High expectations from family members and cultural groups can influence our views of success and failure. Mental illnesses with symptoms of low self-confidence such as social anxiety and depression can also increase your risk of experiencing imposter syndrome.
How to Work Through Imposter Syndrome:
Although imposter syndrome can be debilitating, there are ways to manage it and reduce its impact on your life! Here are some simple ways you can actively work to overcome imposter syndrome:
- Acknowledge the thoughts when they come: Be mindful when thoughts of being an imposter show up and how they are affecting you. Changing your thoughts is possible, but only if you are willing to accept them as they are instead of avoiding their existence.
- Talk about it with others: Share your feelings with trusted family members, friends, colleagues, or mentors. Imposter syndrome has affected most people and it is often helpful to know you are not alone in your doubts.
- Use positive affirmations: Make a list of positive statements you can rely on to combat thoughts of imposter syndrome. Making them personal is most effective, but some ideas to build on could be “I have worked hard for what I have.” or “I am capable and worthy of my success.”
- Set attainable goals: Setting goals beyond what we can manage is a surefire way to feel disappointment. Keep your goals small and focused and reward yourself when you reach them.
- Check the facts: Stick to reality. If you have achieved some of the success you are seeking, chances are you have done the work necessary to deserve it! Objectively analyze your skills and accomplishments and what actions caused you to get here without letting your emotions or feelings cloud them.
Most of all, don’t let imposter syndrome hold you back!
Imposter syndrome can cause us to feel defeated before even attempting a new endeavor. Don’t place yourself in a sabotaging self-fulfilling prophecy before you’ve given yourself the chance to succeed. You can succeed.
“It’s not what you are that holds you back, it’s what you think you are not” – Denis Waitley, Motivational Speaker
