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The feeling that success was due to luck rather than talent or skill is common to many people in all walks of life, from the professional to the personal. How to beat the impostor syndrome and whether it is necessary, in the material Trends
“For me, Imposter Syndrome is the feeling that you are falling short, but are already “stuck” in a situation. When you realize that you do not have enough skills, experience or qualifications to have the right to be here, but you are already here, and you need to find a way out, because there is no turning back. It’s not the fear of failure, but rather the feeling that something has gotten away with you and will soon be discovered,” describes this feeling Mike Canon-Brooks, co-founder of Atlassian, whose most famous products are the Jira bug tracking system and the Confluence collaboration system.
To understand that you are experiencing something similar, you can take a test developed by Pauline Klans, which includes 20 statements with varying degrees of agreement – from “not at all true” to “absolutely true.”
In order to accept this feeling and use it to your advantage, it is important to realize a few things:
- others feel it too;
- it will not go away on its own even after some success has been achieved;
- this feeling can extend not only to the professional, but also to other areas of life, for example, relationships;
- this is normal.
Prevalence of Imposter Syndrome
According to various estimates, some manifestations of the syndrome were felt by about 70% of people on the planet [1]. Celebrity anxiety about skill mismatch in position or job is also common among celebrities. Before his death, Albert Einstein confessed to his friend that he felt like a fraud [2].
“I was sure that there would be a knock on the door, and a man with a folder in his hands would appear on the threshold, who would tell me that it was all over, I was exposed and now I would have to find a real job,”
– Writer and screenwriter Neil Gaiman.
Who is more prone to impostor syndrome – men or women
The phenomenon was first described in the 1970s by American psychology professor Pauline Rose Klans and clinical psychologist Suzanne Eames based on communication with women who have achieved high results. Despite objective evidence of success, they considered themselves unworthy of him and feared exposure. For a long time, researchers believed [3] that only women are affected by the syndrome. All because of gender restrictions. Women did not hold responsible positions, and they entered most professions much later than men.
Later, Klans noted in her article that all people, regardless of gender, are susceptible to the manifestations of the syndrome. Research in the 1990s confirmed [4] that men also experience impostor syndrome. At the same time, they are less likely to talk about their problems and go to psychotherapists, but they talk about fears in anonymous surveys [5].
Strictly speaking, calling it a “syndrome” is not entirely correct, since such feelings do not mean any deviations in the state of mental health and are quite natural for any person.
Imposter Syndrome: Test
Dr. Valerie Young, an international expert working on the phenomenon of impostor syndrome, has identified five different types of “imposters”.
Move through the questionnaire to find out if you have impostor syndrome and which of the five types it belongs to.
Why does impostor syndrome develop?
There is no single answer. Some experts believe that this is due to personal qualities, others highlight family or behavioral reasons. Sometimes the manifestation of the syndrome is associated with high parental expectations from children and the fear of not meeting them, which persists even into adulthood.
Psychologists also cite successful siblings as the cause, who, according to the feelings of a person suffering from impostor syndrome, outshine them. The role of deceptive pictures in social networks is also high, fueling the feeling that everyone around is happy and has achieved high results in work, personal life, self-development, etc.
What is impostor syndrome?
The syndrome creates real problems at work. For example, a person with impostor syndrome is afraid to take on a new business. He doubts himself, so he delays the start of work or brings it to the ideal for too long [6].
People with the syndrome deliberately set themselves easier goals, do not show initiative and refuse interesting offers [7]. They may ask for a lower salary than their peers or not talk about new ideas [8].
How to overcome impostor syndrome
The phenomenon itself can be useful and play into our hands: for example, the fear of exposure makes us constantly develop in our field, take courses and learn new things, double-check our work and bring it to perfection. But the lack of state control can also be devastating.
If you understand that all of the above is about you, you can do the following:
- look objectively at your achievements;
- write down the areas in which you have been successful;
- consider all the factors and causes that you think influenced him;
- think about how much, in your opinion, each of the factors contributed to the achievement of a specific goal and put a number in front of it as a percentage. At this stage, it may turn out that you mistakenly attribute all your successes to luck, but putting it on paper, you will understand how stupid it looks.
Often “imposters” do not perceive any result other than flawless, so they need to learn to accept mistakes and failures. It’s important to remember that you can’t (and shouldn’t) always be perfect, you can just be good enough at what you do.
It is also important how we ourselves perceive what is happening. As coach and consultant Kim Meninger writes [9], the feelings of excitement and anxiety are very similar from a physiological point of view, so sometimes you can just set yourself up for other experiences.
“Instead of thinking, ‘I’m doomed to failure. Everyone will know that I am not suitable for this, “it is better to tune in to the thought:” I am now very excited and looking forward to this adventure!, And then the fear will be replaced by anticipation, ”advises Meninger.
Imposter syndrome is most pronounced when you leave your comfort zone. And every time you experience it, you get a signal that you are moving forward, developing.
The next time you feel impostor syndrome, sincerely congratulate yourself: you could have stayed in a comfortable, predictable position, avoided anxiety, and done the same job for which you are too highly qualified for year after year, not reaching your potential and regretting about it, writes Meninger.
Podcast Meditation on Dealing with Imposter Syndrome
It is important to approach your successes and failures critically, evaluating all the parties that could influence the current situation. But excessive self-criticism can lead to a deterioration in the mental state.
One way to avoid destructive thoughts is through the right attitudes and meditation exercises from the Time to Stop podcast.
What to read about impostor syndrome
- Podcast: Why Dealing With Imposter Syndrome Is So Difficult (ENG)
- How to Cope with Imposter Syndrome During Quarantine
- How Imposter Syndrome Affects Shopping Experience
- The world chess champion told how to build self-confidence