The Effects of Imposter Syndrome and Ways to Regulate it
Written by: Lia Shaffer-Tropeano
Key Words: Imposter syndrome, self-doubt
Disclaimer: The information and resources provided in this blog post are supplementary information. The recommendations and resources in this post are not a substitute for mental health treatment.
The Effects of Imposter Syndrome and Ways to Regulate It
Many of us have felt the effects of imposter syndrome. It is the feeling of fraud or inadequacy in one or multiple areas in your life where you are genuinely competent outside of the self-doubting feelings. If you have ever felt like you’re not qualified for the job you were hired, aren’t smart enough to attend the college you got into, or aren’t valuable enough for the partner who loves you, you have felt the effects of imposter syndrome. You aren’t alone; an estimated 7 in 10 adults have experienced the feeling (Pogored, 2022). No matter how many times we have proven successful in these times, something inside of ourselves leaves the sense that we don’t deserve it or aren’t qualified to be where we are. These instances of self-doubt can be small thoughts or looming, unrelenting feelings. Imposter syndrome can make success feel impossible because it diminishes or hides past successes and achievements.
One of the most exciting things about imposter syndrome is it is often found in those who are very hard workers or overachievers. Many successful people have been struck with this feeling. The symptoms of imposter syndrome can include crediting luck or other reasons for all success, restraining from reaching attainable goals, fear of being seen as a failure, feeling that expectations can only be met by overworking, feeling unworthy of attention or affection,\ and downplaying accomplishments (Pogored, 2022). This can appear in many areas of one’s life; imposter syndrome can be felt at home, in the workplace, in school, and in relationships.
Imposter syndrome can create a cycle with negative consequences (Pogored, 2022). The good news is there are tools to help combat it and move past these ill-placed feelings of self-doubt.
Examine what self-doubt is and what truth is. It may be challenging, but if you catch yourself in a thought spiral of imposter syndrome, try to stop and examine your thoughts. It is important to remember that just because you think something, it doesn’t make it so. For example, you may think you have your job by mistake or pure luck, but in reality, you worked hard for your position and deserved it!
Recognize your accomplishments. When feelings of imposter syndrome creep in, taking stock of your actions is helpful. Big or small, it can be beneficial to remind yourself of things you’re proud of yourself for.
Talk to friends about what you’ve been feeling. A worry shared is a worry halved. Undoubtedly, others in your life have felt the implications of imposter syndrome. Talking to a friend about your feelings can help you feel less alone. Your friends know you well and are a great source of a genuine, personal confidence boost. They will always hype you up and help you remember your worth.
Practice kindness with yourself. Imposter syndrome can cause us to be unnecessarily complicated ourselves. Remember to cut yourself a break and be kind when you doubt yourself. Acknowledge your imposter syndrome and try not to give it power.
Don’t play the comparison game. Worrying about whether or not you’re achieving as much, making as much money, or having as much fun as those around you will only lead you in a downward spiral. Comparison is the theft of happiness, and it is essential not to size yourself up to others. You are in the right place at the right time and do not need to compare yourself to others.
Imposter syndrome is relatively common and experienced by many; don’t be discouraged if you are feeling the effects of it. The tools listed above can help combat some of the feelings it brings, but remember, it is always okay to seek outside help. Therapists help navigate feelings of imposter syndrome and should be utilized if you’d like to dive deeper into overcoming it. We have a wide range of diverse therapists ready to help you along your journey.
References
Pogored. (2022, April 04). What's imposter syndrome, and how to overcome it? Retrieved August 17, 2022, from https://health.clevelandclinic.org/a-psychologist-explains-how-to-deal-with-imposter-syndrome/
Weir, K. (2013, November). Feel like a fraud? Retrieved August 17, 2022, from https://www.apa.org/gradpsych/2013/11/fraud