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Imposter Syndrome
5 Steps to Beating Self-Doubt
No matter your accomplishments, insecurity can wear you down.
Posted November 10, 2015
It often comes as a surprise when individuals in high positions acknowledge they don’t feel worthy of their accomplishments. But no one is immune to impostor syndrome. Even high achievers like Sheryl Sandberg and Neil Gaiman have admitted to fearing people would "find out" they weren’t really worthy of their success.
Impostor syndrome isn’t a diagnosable condition, but it is a real problem for many of us. But people who don’t feel worthy of their success may never reach their greatest potential—and they may be at increased risk of anxiety and depression as they struggle to enjoy their accomplishments. It’s a common problem I see in my therapy practice.
Symptoms of Impostor Syndrome
The phrase "impostor syndrome," or impostor phenomenon, was first coined in the 1970s. Initially, it referred mostly to women who weren’t feeling worthy of their achievements. But subsequent studies have found that both men and women can experience it. Here are the signs:
- Chronic feelings of self-doubt. People with impostor syndrome constantly second guess their decisions. Despite evidence to their contrary, they struggle with ongoing feelings of inadequacy.
- Success is attributed to good luck. People who feel like impostors struggle to recognize their own merits, so they chalk up their achievements to blind luck and minimize their talent.
- Self-worth is contingent upon high achievement. Many high achievers feel like they’re only as good as their last accomplishment. As a result, they’re constantly chasing the next big thing and they struggle ever to feel "good enough."
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Perfectionist tendencies. The combination of the fear of failure and chronic feelings of inadequacy can lead to obsessive behavior. In an effort to continue performing at a high standard, people suffering from impostor syndrome often work extremely long hours. Their constant double-checking, over preparing and re-doing everything can impair productivity.
How to Feel Worthy of Your Success
Self-limiting beliefs will limit your potential. Feeling inadequate and fraudulent will affect your performance. Here are 5 strategies that can help you feel less like an impostor and more like someone worthy of success:
1. Recognize your thinking errors.
Thinking things like, “I must do everything perfectly or no one will like me,” will fuel your need to avoid failure at all cost. Learn to recognize thoughts that are exaggerated, unrealistic, or outright irrational. Respond to such thoughts with more balanced thoughts like, “Everyone makes mistakes sometimes.”
2. Acknowledge your strengths.
Be willing to acknowledge you have legitimate talent: Everyone does. Practice accepting praise from others gracefully, by saying, “Thank you,” rather than insisting, “It was no big deal.”
3. Slack off a little sometimes.
Sometimes, changing your thinking isn’t enough to really change your core beliefs. In those instances, you may need to change your behavior as well. So slack off a little. Don’t obsess over the details. It may feel uncomfortable, but doing so once in a while can be a good way to prove to yourself that you don’t have to be perfect.
4. Share your passions with others.
Rather than spend all your time trying to succeed in one area of your life, be willing to pursue your passion in multiple ways. Teach classes, mentor other professionals, or start a blog. Talking about your pursuits and helping other people reach their goals can remind you of all you’ve accomplished.
5. Seek professional help.
Impostor syndrome is a common reason high achievers seek therapy. Speaking to a professional counselor can help change the way you think, feel, and behave. Treatment often relieves feelings of depression and anxiety, and can help you enjoy the fruits of your labor.
If you feel like a fraud who lacks the talent to compete with your counterparts, take steps to modify your core beliefs. Developing the belief that you're worthy of success can help you enjoy your achievements.
Want to learn about the bad habits that are robbing you of mental strength? Check out my book 13 Things Mentally Strong People Don't Do.
Interested in learning how to become mentally stronger? Sign up for my new eCourse Mental Strength: Mastering the 3 Core Factors.
