Strategies for conquering imposter syndrome, as outlined by psychologists:
In the realm of psychology, a phenomenon known as Impostor Syndrome has been extensively studied, shedding light on an internal experience of intellectual phoniness that affects many individuals, regardless of their achievements or competence. This syndrome, first noticed by researchers in 1978, is a pattern where individuals feel they are not as competent as others perceive them to be, often fearing exposure as "impostors."
Renowned scientists, such as Albert Einstein, have experienced these feelings before their death. Constant messages about one's smartness can make it hard to live up to those expectations, leading to the development of Impostor Syndrome.
Dr Valerie Young, considered a longtime thought leader on Impostor Syndrome and the world's foremost expert on the subject, defines it as the belief that one is not as intelligent, capable, confident, and talented as others perceive, despite past accomplishments. This syndrome includes being unable to take credit for successes, striving towards unattainable perfectionism, denying one's competence, and fearing failure or success.
Two main types of Impostor Syndrome are often discussed, although specific research on this classification is not widely available. The first type, known as 'true impostors', suffer from the experiences listed above. The second type, 'strategic impostors', present themselves as less capable to manage expectations and appear more approachable.
Combating Impostor Syndrome requires a proactive approach. Documenting factual successes, as suggested by Full Professor of Psychology at the University of Michigan, Dr Kevin Cokley, is key. Acknowledging impostor feelings and successes can help break the secret and reduce feelings of isolation. Writing down achievements at the end of the day can help change one's mindset, even if it seems unappealing.
Reframing Impostor Syndrome as a temporary feeling rather than a permanent state can also help decrease its impact. Being a humble realist, accepting one's strengths and weaknesses, can help stop feeling like an impostor. Deliberately messing up a little can help counteract Impostor Syndrome and reduce perfectionist tendencies.
High-pressure industries such as medicine, STEM, and academia are more likely to have a high prevalence of Impostor Syndrome, especially among students. Impostor Syndrome is more prevalent in the workplace, particularly among women, due to internalized biases and a lack of representation. Race can also play a role, as environmental factors such as discrimination can amplify feelings of being an impostor.
Talking to colleagues about one's Impostor Syndrome feelings can normalize the experience and provide support. Normalizing this psychological pattern can help individuals feel less alone in their struggles, fostering a supportive environment where everyone can thrive.
Engineering and technology, with their demanding nature, can contribute to the development of Impostor Syndrome in individuals, particularly students. In the field of health-and-wellness, addressing and understanding this psychological pattern can greatly improve personal-growth and mental-health, on top of academic success.
Acknowledging one's skills and talent, through education-and-self-development efforts, can be a valuable step in combating Impostor Syndrome. This can involve researching success stories and scientific findings in various areas, such as science, nature, evolution, or genetics, to gain a broader perspective and validate one's competence.
Environmental factors, including discrimination, can exacerbate feelings of being an impostor in certain sectors, such as medicine, STEM, or academia. Addressing such issues in the environment can help alleviate Impostor Syndrome, promoting a more inclusive and supportive work or learning environment.
Successfully negotiating the challenges posed by Impostor Syndrome can lead to personal and professional growth, as individuals learn to embrace their capabilities without fear. This growth can extend beyond the individual, contributing to a positive ripple effect in fields like research, medicine, and psychology.
Impostor Syndrome is not a permanent state; it's a transient feeling that requires acknowledgment and proactive measures. Embracing a growth mindset, fostered through continuous learning and self-improvement, can help individuals tackle this psychological hurdle and flourish in their chosen field.
It is essential to remember that feeling like an impostor is a common experience, affecting individuals from various domains. This awareness can help reduce feelings of isolation and facilitate open dialogue around this subject, allowing for a supportive network of peers to provide encouragement and mutual understanding.
Despite its challenges, Impostor Syndrome can serve as a valuable catalyst for introspection and self-improvement. By recognizing the inherent value of one's education, skills, and achievements, individuals can not only combat the syndrome but also lay a solid foundation for a successful and fulfilling career.
Finally, addressing and overcoming Impostor Syndrome is a journey that requires patience, self-awareness, and persistence. By adopting a proactive approach that emphasizes self-affirmation, self-compassion, and a willingness to learn, individuals can transform this psychological challenge into an opportunity for personal and professional growth.
