If you’ve ever felt like a fraud who is just pretending to be competent or successful, then you’ve likely experienced imposter syndrome. This phenomenon affects many people, often without them even realizing it. It can be incredibly detrimental to our self-confidence, as we doubt our own abilities and feel inadequate despite our achievements. Fortunately, there are several strategies to help overcome imposter syndrome and build self-confidence.
Here are five strategies you can use to beat the feeling of being a fraud and start feeling secure and successful.
What is imposter syndrome?
Imposter syndrome, also known as impostor phenomenon or fraud syndrome, is the feeling that one is a fraud who is just pretending to be competent or successful. It can affect people of all ages, socioeconomic backgrounds, and educational levels, and results from a complex set of factors including a person’s own insecurities, a past of bullying, and social pressures. Imposter syndrome can make even the most confident people feel like they are “signaling” fraudulence.
Symptoms of imposter syndrome
- You often doubt your abilities and feel you don’t deserve your successes.
- You avoid public recognition because you fear people might think you’re “pretending” to be successful.
- You sometimes feel disappointed or upset when people compliment you or recognize your achievements.
- You feel like you might be “spoiled” when you receive positive feedback because you assume you must be “spreading” “artificial” “bullshit” to get genuine praise.
- You often doubt your decisions and wonder if you’re making “horrible mistakes.”
- You have very low self-confidence.
- You often feel depressed.
- You avoid situations that you think might make you feel “fake” or “inauthentic.”
Reasons why imposter syndrome occurs
Research suggests that imposter syndrome is more common in women than men, and the impostor phenomenon is especially common among women in high-pressure careers. It is also common among people who have experienced bullying or have low self-esteem, who may have a history of academic failure, or who have been socialized to “feel ashamed” of certain abilities or achievements. Imposter syndrome may also occur together with a condition called "gripped to success." People who experience imposter syndrome may be gripped to success because they feel they “have to put on a fake front” because they fear being found out as frauds and being punished by others. As such, they “fake” competence and put on a “fake face” to avoid being found out.
Strategies to overcome imposter syndrome
- Acknowledge and accept your accomplishments
- Be open about your successes, acknowledge your efforts, and accept your “imperfections.”
- Reframe your negative thoughts
- When you catch yourself feeling fraudulent, try to reframe your thoughts and remind yourself that you’re actually doing pretty well.
- Practice self-compassion - Be kind to yourself when you catch yourself engaging in imposter syndrome.
- Take risks and celebrate mistakes
- Avoid perfectionism and “perfect” perfectionism, and celebrate your mistakes and vulnerabilities.
- Seek support from people you trust
- Make a commitment to overcoming imposter syndrome and seeking support from people you trust. Growing friendships and support networks is an important first step toward overcoming imposter syndrome.
Conclusion
Imposter syndrome is no joke and can be paralyzing. Fortunately, it’s a common feeling that can be overcome with positive thinking, awareness, and support. When you feel like a fraud, try to remember that you’re actually doing well. Confront your feelings with logical reasoning and positive self-talk to help you overcome imposter syndrome. There are many strategies you can use to beat the feeling of being a fraud and start feeling secure and successful. The first thing you can do is make sure you understand what imposter syndrome is and what causes it. Once you understand more about imposter syndrome, you can use strategies to help overcome the feeling of being a fraud.
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