Imposter syndrome is a psychological phenomenon where people doubt their skills, talents, and achievements and have a persistent fear of being exposed as a fraud or impostor in their professional or personal life, despite evidence to the contrary. It involves feeling like one doesn't belong, feeling like a fraud, fearing exposure, and feeling like everyone else is more competent.
Imposter syndrome can impact how people feel by:
1. Decreasing confidence: People with imposter syndrome often feel insecure and lack confidence in their abilities, which can affect their performance and decision-making.
2. Straining relationships: The fear of being exposed or judged by friends or colleagues can lead to avoiding social interactions and isolating oneself from others.
3. Hindering career growth: People with imposter syndrome may hesitate to take on new roles or responsibilities, seek out career advancement opportunities, or negotiate for higher pay, limiting their career advancement potential.
4. Causing stress and burnout: Constantly worrying about being exposed as a fraud or not living up to expectations can cause immense stress and burnout over time, leading to decreased productivity and life satisfaction.
If you struggle with imposter syndrome, here are some things you can do about it.
1. Reframe Your Thoughts: Start by identifying when imposter syndrome is triggering self-doubt or negative thoughts. Instead, focus on reframing these thoughts into more positive ones as soon as they arise. For instance, instead of thinking "I'm not good enough," try thinking "I've worked hard to achieve this."
2. Normalize Feelings: Recognize imposter syndrome as a common experience. Most people experience it at some point in their lives, so you are not alone. Normalizing your feelings can help alleviate anxiety, and you'll realize that you're not the only one.
3. Keep a Journal: Write down your achievements and accomplishments in a journal. This will help you to recognize your strengths and abilities and give yourself credit for them. Keep this journal handy and read it often to remind yourself of what you've accomplished.
4. Connect with Others: Share your feelings of imposter syndrome with trusted colleagues, friends, or family members. Having someone you trust to provide support and reassurance can be a powerful tool in overcoming negative self-talk.
5. Embrace Failure: Recognize that everyone experiences setbacks and failures. Embracing failure and viewing them as opportunities to learn and grow can help you develop a healthy sense of self-esteem and confidence.
6. Seek Professional Help: If imposter syndrome is affecting your work or personal life, consider seeking the help of a mental health professional, as they can help you identify negative thought patterns and develop coping strategies to manage imposter syndrome.
This blog was prepared by Clinical Psychologist and Associate Director Dr Victoria Miller. If you would like support with your mental health, contact the Melbourne Wellbeing Group on 9882 8874 or email admin @melbournewellbeinggroup.com.au