I don’t belong here.
They are all going to find out I’m not good enough…
I am not capable enough to do this and it shows.
Have you ever experienced any of these self-doubts?
The fact is many of us have fallen prey to the dreaded Imposter Syndrome, a psychological experience where you feel like a fraud, an ‘imposter’.
Imposter Syndrome really is a bit of a beast when it comes to playing with our emotions.
Characterised by a persistent feeling of self-doubt, Imposter Syndrome will have us believing distorted feeling over fact and will have us questioning our capabilities.
Although Imposter Syndrome is not a diagnosable mental illness the feelings of inadequacy and failure it creates can certainly impact our mental health if left unaddressed. The emotional toll of Imposter Syndrome can lead to both the heightened state of anxiety and the development of depression, which means it’s far more damaging than just a wobble in confidence.
Causes of Imposter Syndrome
Internalised self-beliefs as a child. If you grew up in a household where you were exposed to a lot of criticism and/or held to unattainable standards you may be more likely to struggle with Imposter Syndrome as an adult.
Belonging to a marginalised community. When you experience systematic barriers, or an environment where you’re not included, it can reinforce feelings of not being valued and accepted.
Going through changes. Imposter Syndrome is more common when you are going through transitions or you’re trying something new. Trying to adapt to a new role or setting can trigger feelings of social anxiety and self-doubt.
Needing to be perfect. Imposter Syndrome and perfectionism are like two sides of the same coin, with one feeding into another. When perfection is the aim anything that falls short is deemed simply not good enough, meaning you never allow yourself to receive credit or praise despite all your efforts.
Competitive environments. Whether you’re in a demanding workforce or on a challenging course trying to thrive – or survive – in a stressful atmosphere can unleash feelings of Imposter Syndrome.
If you’re suffering from Imposter Syndrome it’s likely you will struggle to give yourself credit for any of your achievements, brushing it off by saying it was a fluke or you just got lucky.
However, this is our Imposter Syndrome doing us a huge disservice. It will do its best to undermine any progress and point out any mistakes or blips.
So, how can we turn things around and make our own mind a safe space from the Imposter Syndrome monster?
Acknowledging your feelings – Imposter Syndrome is most likely to raise its ugly head when you’re not feeling the best. That may be when you’re feeling anxious, or stressed, or just burned out. In times like these it’s important to acknowledge what is emotionally burdening you. Maybe you feel like you’re struggling with your workload, or you’ve been feeling lonely and cut off from the world. Identifying causes can be the first steps towards identifying solutions.
Open Up – The reason Imposter Syndrome is a commonly used phrase is because it is so commonly experienced by us humans. In fact, it is estimated that an almighty 70% of us will experience Imposter Syndrome at some point in our lives, making it a very relatable and natural experience. Starting a conversation with your loved ones, or a trusted professional, may be hard but it can help reduce feelings of isolation, bridging that gap you may have felt between yourself and others.
Practice compassion – The last thing the Imposter Syndrome monster wants you to be is kind to yourself. After all, it does feed off your self-doubt and criticism. Practice paying attention to your internal dialogue, as how you talk to yourself carries a lot of weight. Notice what kind of language are you using – and how it makes you feel. Would you speak to a loved one in the same manner? For advice about how to show yourself more self-compassion click here.
Allow Yourself to Make Mistakes – As human beings it is in our nature to shout out our successes while trying to sweep any failures under the rug. A golden example of this is? Social media! A platform where perfection is projected on the daily. If we are not careful it can give the impression that everyone is sailing through life – which we all know isn’t true.
To add, it’s important to remember that success is not an all or nothing endeavour, behind that victory might be a journey filled with setbacks and mistakes. In fact, some of the best learning come from errors, providing an opportunity for learning and growth.
A good quote to remember is from American inventor of the light bulb, Thomas Edison, who said: “I have not failed. I’ve just found 10,000 ways that won’t work.”
If your imposter syndrome feels like it’s getting out of hand, or accompanied by feelings of depression and anxiety, then it is a good idea to seek out a medical or mental health professional for support.