Dealing with Impostor Syndrome



The term impostor syndrome was first coined in the 1970s by psychologists Suzanna Imes and Pauline Rose Clance. Although it isn’t classified in the DSM5 (the diagnostic criteria for mental health) and it’s not officially recognised as a mental health condition, that doesn’t mean that it isn’t a real experience that, according to studies, almost 70% of people experience at some point in their life! Initially imposter syndrome was thought to only affect women, but it has since been accepted that men are also affected by it.


So what is impostor syndrome? In a nutshell, it’s the mental state of feeling like a fraud, like you don’t belong in or deserve the position you are in. You might feel that nothing you do is actually good enough or up to standard, and be totally perplexed as to how no one has noticed how inadequate you are yet. You might be terrified of being ‘found out’ by someone who will point out that you don’t deserve to be where you are, doing what you’re doing, and that sheer dumb luck is the only reason this hasn’t happened yet. 

 

According to research, perfectionism plays a role in impostor syndrome, since most perfectionists set a very high standard for themselves - a standard too high to possibly achieve - and when they can’t reach this unattainable standard, they may feel like they’ve failed.


If you identify with the above descriptions, here are some steps you can take to help you deal with these feelings:

 

  • Confide in someone you trust, be it a friend or family member. Talking openly about what you’re feeling can help you understand your own thought processes better and get reassurance that you’re not a fraud or an impostor.

     

  • Help others who may feel the same way you do. Supporting others who struggle is always a good thing to do, but connecting with someone who might be going through the same thing can be mutually beneficial. Reassuring one another and experiencing fulfilment by helping someone else can boost your confidence.

     

  • Stop comparing yourself to others. This is the most obvious and difficult point, but focusing on what you are doing and what you are achieving is much more conducive to self-confidence than looking at what others are doing and telling yourself, “They’re so much better than me.” We’re all on our own paths, and wherever you are on yours is good enough - some honest introspection might help you see that!

     

  • Don’t let it hold you back. Continue to pursue your attainable goals, achieve them, and take every goal, no matter how small, as a victory. Keep going!

     

  • Finally, if you feel like it’s all getting too much, seek professional help, be it from a counsellor, therapist or doctor.


Impostor syndrome can be experienced for a brief period, or it can persist. Recognising the problem and addressing it is always the best course of action. If you’re experiencing these feelings, know that you’re not alone and there is nothing wrong with you. It’s just part of being human.


If you’d like to read more about imposter syndrome, have a look at the links below.

The Impostor Phenomenon
What is Impostor Syndrome?

 

 

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