9 Strategies to Overcome Imposter Syndrome
Have you ever felt like you don’t belong, or you are not enough? If so, you’re in good company. Approximately 70% of people have expressed feelings associated with Imposter Syndrome.
Imposter Syndrome is loosely defined as feeling inadequate, doubting your abilities, and feeling as though you are a fraud. Furthermore, people who experience Imposter Syndrome are often consumed with fear regarding exposure of their shortcomings and failures.
Where Does Imposter Syndrome Come From?
Imposter syndrome can stem from many different sources such as:
- Personality Traits
- Feelings of inadequacy or doubting one’s ability are typically associated with high achievers, however, imposter syndrome can be present in situations of high importance.
- Family History
- Children are often praised for their achievements and reprimanded for their mistakes. Subsequently many adults attribute their performance to their individual worth (e.g. “I must achieve to be loved”).
- Institutionalized Racism and Oppression
- It’s impossible to ignore the impact of systemic racism, classism, xenophobia, and other acts of discrimination on identity development. Systemic oppression maintains social messages of worth and ability based on cultural heritage. Many of us are told (verbally or nonverbally) that we don’t belong in certain spaces.
How to Deal with It?
Acknowledge. Only the dead stay buried. Observing your thoughts and feelings provides an opportunity to work through them and prevent growth. Validate your feelings and be honest with yourself about where are they coming from.
“How am I different from my peers? Which “societal rules” am I responding to?”
Reframe. Feeling unsure, does not make you an imposter. What is a more factual, balanced perspective?
“Is this thought helpful or harmful? Are my feelings dismissing the facts?”
Affirm. Avoid Compare and Despair. Highlight the positives of the situation and what you can contribute.
“I am here for a reason. These are my peers, so I do belong”
More Helpful Strategies:
- Rewrite the Rules. Remember there are no rules. You are allowed to ask for help, you are allowed an off day, you don’t have to all the answers, at any time.
- Prepare a new script. Imposter syndrome is not an isolated incident. Have a script prepared to challenge unhelpful thoughts, “failure is apart of the journey.”
- Imagine yourself being successful. Failure is not the only potential outcome.
- Find Support. Imposter syndrome can feel lonely, but you aren’t alone. Find a support system you can confide in. Furthermore, find mentors and role models that share your experiences.
- Recognize the roles of mistakes and failure. Perfection isn’t reality. Extend grace to yourself to experience a full journey, “Failure is starting over with intelligence”.
- Find Your Safe Spaces. Bias and Exclusion Exacerbate Feelings of Doubt. Go where you are celebrated, not tolerated.
