Beating Impostor Syndrome: Embrace Your Success, Silence Self-Doubt
The psychological state where a person does not believe in their own successes and constantly feels like an impostor, unworthy of their position or achievements, is called the Impostor Syndrome. This syndrome can manifest as feelings of inadequacy and the fear of being “exposed” at any moment.
The emergence of the syndrome
The Impostor Syndrome, or originally known as the Impostor Phenomenon, was first described in the book by Dr. Pauline Clance and Dr. Suzanne Imes, “The Impostor Phenomenon in High-Achieving Women: Dynamics and Therapeutic Intervention.”
Published in 1978, the book surveyed 150 women who had received recognition for their high achievements in their careers. Nevertheless, many of them believed that their success was owed to luck or that their achievements were overestimated.
Such feelings are not unique to women from the 1970s — today, professionals achieving high positions also encounter them.
Causes of Occurrence
Stress Response: Persistent feelings of insecurity and stress can activate the brain’s stress system, including the hypothalamus, pituitary gland, and adrenal cortex. This can lead to prolonged secretion of the stress hormone cortisol, which can exacerbate feelings of anxiety and inadequacy.
Satisfaction Deficit: Lack of satisfaction from personal achievements may be associated with insufficient activation of neurotransmitter reward systems in the brain, such as the dopamine system. As a result, a person may experience feelings of emptiness and undervaluation, even when achieving significant goals.
Negative Self-Esteem: Negative beliefs about oneself can form in the brain as a result of long-term activation of neural networks associated with self-esteem and self-understanding. Persistent reinforcement of negative thoughts can lead the brain to assess its actions as inadequate and unsuccessful.
However, the reasons for the occurrence of such a condition as stress, anxiety, or negative attitudes are influenced by external factors or past experiences:
Sociocultural Factors: Social stereotypes, cultural norms, and expectations can put pressure on individuals and create idealized images of success that are difficult to meet. For example, the media and social networks can create unrealistic standards of success, which can cause feelings of inadequacy in people.
Family Environment: Relationships within the family and upbringing can have a significant impact on the formation of self-esteem. If parents or other authoritative figures criticized or did not approve of high achievements, this can lead to the development of the impostor syndrome.
Past Failures: Negative experiences, failures, or criticism in the past can reinforce the belief in one’s own incompetence and evoke feelings of inadequacy.
Perfectionism: The pursuit of perfection and the fear of imperfection can lead to a constant feeling of inadequacy. A person suffering from the impostor syndrome may fear not meeting the high standards they set for themselves.
Comparison with Others: Constant comparison with other people and their achievements can lead to the belief that one’s own successes are not as significant or important.
You are not alone
Research indicates that up to 70% of people experience symptoms of impostor syndrome at some point in their lives.
For example, a study conducted in the United States showed that about 66% of women and 56% of men experience symptoms of impostor syndrome at work. Additionally, a study conducted at Harvard University found that around 70% of successful individuals feel like impostors in some way.
How to cope with the condition?
Awareness and acknowledgment: The first step is to acknowledge your feelings and realize that they don’t always reflect reality. Allow yourself to acknowledge that you have this experience and that it’s normal.
Cultivate self-compassion skills: Pay attention to your needs and feelings, just as you do with others. Applying self-compassion techniques, such as self-soothing and a friendly attitude towards yourself, can help reduce feelings of inadequacy.
Support from your environment: Communicating with friends, family, or colleagues who can validate your achievements and successes can help you reassess your self-perception. Be open about your feelings and emotions. Discussing your feelings with a trusted person can help you better understand your thoughts and experiences.
Examine your achievements and successes. Searching for specific evidence of your competence and abilities can help you realize your true worth.
Work on assessments and beliefs: Our thoughts are very powerful. How we perceive the world can influence the formation of our reality, both positively and negatively. If you suffer from negative internal dialogue, start tracking your inner voice and change it as much as possible. This technique may not bring instant results, but over time, it can help you behave more positively in various situations.
Meditation remains an effective tool as it improves awareness of your thoughts and emotions. Simply observing the flow of your thoughts without judgment can help distinguish real achievements from feelings of inadequacy.
In the GooseBumps app, you can find meditations for daily practice during times of stress and anxiety, as well as for improving overall well-being, including for peaceful sleep.
