Impostor syndrome: What it is and how to fight it
22 de January, 2024
Have thoughts like “I’m not up to this job”, “I’m worthless” or “I’m a fraud and eventually others will find out” ever occurred to you?
So it’s likely that you’ve already experienced the so-called imposter syndrome. But don’t think it only happens to you. In fact, it’s estimated that 70% of people suffer, or have suffered, from this psychological phenomenon.
Find out what imposter syndrome is in practice and what you can do to combat it.
What is imposter syndrome?
Impostor syndrome is a psychological phenomenon, or a pattern of thinking, that causes people to doubt themselves, their worth and their abilities.
Those who experience this pattern of thinking believe that:
- You’re not as competent as other people think or claim;
- It deserves no recognition;
- He has no merit in his achievements, they are always due to external factors or a matter of luck.
This phenomenon was first identified in 1978 by clinical psychologists Pauline Rose Clance and Suzanne Imes and can be associated with negative consequences such as self-sabotage, anxiety, stress and even burnout.
Strategies to combat imposter syndrome
1 – Focus on the facts and evidence
It’s natural that, at certain points in your life, especially at times of transition and adaptation – starting a degree course, a new job, etc. – you may have doubts or fears about your abilities. However, the chances are that these doubts don’t always correspond to the reality of the facts.
Try to think rationally about what might make you unprepared for a particular project/task and, conversely, what makes you competent for that same project/task.
Remember that whenever you think you don’t know how to do something or that you don’t have any skills, you can always learn or develop them.
2 – Celebrate your successes
If you can rationally identify in yourself the abilities that enabled you to achieve a certain result, you will also be in a better position to identify your merit in that event.
Don’t downplay the importance of your achievements, adopt a more positive attitude and accept compliments when someone gives them, rather than trying to change the subject straight away.
3 – Accept that perfection doesn’t exist
This doesn’t mean that you stop being a perfectionist and lower the bar for the quality you like to deliver. Even so, you have to accept that perfection doesn’t exist and realize that you have to set realistic goals and standards.
It’s more reasonable to focus on the progress you’re making than to strive for perfection. And it’s very likely that this progress will include some failures. But it is by dealing with these failures that you will be able to learn and evolve towards the success you seek.
4 – Avoid comparisons
Everyone has their own abilities and hardly anyone can do everything and do it well. Even when it seems to you that someone has everything under control, they probably don’t.
Avoid comparing your value to that of other people. Instead, focus more on yourself, what you’re already good at and what you can – always – improve. It’s okay to admit that you need to learn something, and that today you may not know something, but tomorrow you will.
5 – Share what you feel
Talking to someone about your feelings of being an “imposter” can help you deal with your doubts and worries and even realize that they are unfounded.
Try venting to friends, family, work colleagues (although, in this case, comparison with peers may be one of the factors that increase the phenomenon) and you may even realize that other people feel the same way.
If the signs of imposter syndrome are already negatively affecting your life, your day-to-day life and your relationships, then it’s best to seek the help of a mental health professional, such as a doctor or psychologist.