The Impostor Syndrome (or Impostor Phenomenon) is something that you hear about more and more in recent years. It is estimated that about 70% of people have experienced it at some point in their lives. In this article, you can learn what it is, what causes it, and what you can do if you experience it.
What is it?
If you suffer from the Impostor Syndrome, you perceive your success in life, such as your career or studies, as a form of fraud. You find it difficult to believe that you deserve praise for what you have achieved and attribute your success more to luck, good timing, or even your ability to deceive the world than to your own abilities and skills. You feel like an imposter who is not qualified for the responsibilities and are constantly afraid of being “unmasked.” It is a form of insecurity and a feeling of inadequacy that does not seem to diminish over time.
The Impostor Syndrome occurs in both men and women and is often more strongly experienced in situations like a new job or challenge. Research also points to the role of family and professional groups. For example, the Impostor Syndrome appears to be more prevalent in individuals with parentification, a controlling father, or a lack of parental care. It is also more common in artistic professions and professions with an uneven gender ratio.
What causes it?
The Impostor Syndrome is caused by reduced self-confidence and an inability to accurately evaluate your own achievements. Additionally, you tend to overestimate the abilities of others and underestimate the effort they put into their success. Unrealistic goals arise from comparing yourself incorrectly with others, creating a constant need to overcompensate. This can lead to getting stuck in perfectionism or procrastination. When you achieve something, you don’t attribute the success to yourself but to working extra hard or luck. You may refute or deflect positive feedback or compliments because they don’t fit your self-image, and you may be more relieved that you haven’t been “exposed” than pleased with your achievements. Your success loses its power, and you continue to believe that you are deceiving others, leading to a vicious cycle.
How can I overcome it?
- It is essential to practice attributing success more to yourself. Try to reflect daily on what positive contributions you have made. Describe it as an observation without judgment, such as “My comment in the meeting was well-received” or “Someone asked for my opinion on an important topic.”
- Practice receiving compliments. Don’t reject them or downplay them. Start with a simple “Thank you.” It doesn’t have to feel genuine yet; accepting it is enough.
- No one expects you to give your best at all times, so you shouldn’t expect that from yourself either. Dare to do a little less sometimes. Be two minutes late occasionally and see how people react. Or suggest doing something for someone a day later instead of immediately when asked.
- Just like with shame, you can overcome it by showing your insecurities instead of hiding them. Talk to a loved one about these feelings or with a trusted colleague!
Source:
http://www.m.www.na-businesspress.com/JHETP/ParkmanA_Web16_1_.pdf
https://so06.tci-thaijo.org/index.php/IJBS/article/view/521/pdf
