Are you frequently feeling overwhelmed? Do you believe that you come across as fraudulent or inadequate? fraud To have reached your current position in life?
If that's the case, you might have imposter syndrome .
Impostor syndrome refers to a psychological condition where one doubts their skills and legitimacy, constantly fearing they will be unmasked as an impostor, according to a psychotherapist. Jess Henley , writer of the newly released book "Find Your Path Through Imposter Syndrome."
She mentions that it can impact individuals across various situations, whether at work, during sports activities, while taking care of kids, or simply discussing specific subjects.
"The predominant sentiment is one of being overwhelmed, as though you're in over your head, believing that everyone else realizes this, and fearing that you'll be exposed, criticized, and mocked," she clarifies.
For some people, this is just a fleeting sensation that loses significance with a little introspective thought. However, for others, it can torment them around the clock and significantly erode their sense of self-worth and confidence.
She mentions that this issue is quite widespread and notes, "Imposter syndrome has grown much more familiar, leading many individuals to identify their experiences with it. However, some may still feel inadequate or fraudulent without recognizing these sentiments as symptoms of imposter syndrome."
It ultimately boils down to your self-belief and fundamental convictions.
Henley suggests that the apprehension of being 'exposed' as inadequate can underlie numerous mental health problems such as anxiety, depression, perfectionism, loneliness, and exhaustion. Consequently, it is essential for individuals recognizing themselves with impostor syndrome to address this issue promptly so it doesn’t negatively impact their lives.
“Many individuals grapple with significant anxiety due to imposter syndrome,” she clarifies. “Often, they fail to recognize that their anxiety stems from this very condition.”
She explains that anxiety can manifest physically with symptoms such as a rapid heartbeat, feelings of panic, difficulty breathing, and excessive perspiration. Additionally, it may lead to issues like sleeplessness, cognitive fuzziness, and exhaustion.
Alongside anxiety, individuals experiencing imposter syndrome might also experience depressive symptoms. As Henley points out, "Imposter syndrome is accompanied by significant negative self-talk, which frequently contributes to feelings of depression. Additionally, this condition can result in feelings of isolation since those affected tend to conceal their true selves due to a lack of belief in their capabilities or worthiness. This tendency to withdraw further compounds the sense of solitude."
Despite being among others, you might still experience loneliness since your true self remains hidden from everyone else.
A potential consequence could be perfectionism — always aiming for flawlessness, as Henley points out, something typically unattainable. "It’s impossible to reach. Consequently, you find yourself continually falling short, thus strengthening the conviction that you're inadequate since your own impeccable standard remains unreachable."
Henley notes that many individuals have encountered a fleeting sense of being 'in over one’s head' or anxiety at various times throughout their life—such as starting a new position or joining an unfamiliar sports team. These sensations are normal and tend to dissipate once you become accustomed to your role or manage to score with your new squad.
Everyone can experience anxiety over various situations — whether it’s having an interview, giving a presentation at your job, or even for some parents, approaching the school gate can seem quite daunting," explains Henley. "However, what sets imposter syndrome apart is that underlying belief within oneself.
So if you're experiencing anxiety over an issue, once you set aside that anxious feeling and dig deep into yourself, you recognize your capability, unlike the imposter who doesn't.
The person experiencing impostor syndrome believes they aren't truly competent, feeling as though they only achieved success through luck rather than skill. Even with numerous academic accomplishments or successful job interviews, and despite concrete evidence suggesting they deserve their current position, this individual’s fundamental conviction remains that they do not measure up.
Even though someone might be feeling anxious — since we all experience anxiety from time to time as part of being human — they can still possess a strong sense of self.
Henley suggests that the reason varies for each individual, yet much of the issue originates from unfavorable self-perception. She elaborates: "This deficiency arises from a lack of confidence and belief in oneself. Beliefs do not rely on factual grounds whatsoever; there is no proof validating their accuracy. This characteristic actually serves as an advantage since these beliefs aren’t grounded in reality—thus, they have the potential to be altered."
“Surely, a belief is something you've likely clung to for quite some time. It might be tough to question them, but that’s exactly what you should do.”
The main approach to overcoming imposter syndrome involves addressing negative self-perception, and Henley provides numerous beneficial activities in her publication, such as practicing mindfulness and using tapping techniques.
She states: "A major aspect of imposter syndrome is that it isn't anchored in the current moment. Instead, it dwells either in future uncertainties or past doubts—such as 'I didn't measure up,' or 'What if they realize I'm not capable?'"
“None of it is truly addressing what’s happening right here and now.”
That’s precisely why mindfulness strategies can be highly beneficial, according to her, since they assist in calming things down at the moment. "In the here and now, you're likely fine because we must keep in mind that individuals experiencing impostor syndrome are actually quite competent."
There isn't any proof suggesting they're unable to accomplish things; that's merely their belief about themselves. However, the real evidence demonstrates that they have the ability to achieve these tasks, and they are quite competent and can be highly successful.
Henley suggests that individuals experiencing imposter syndrome should attempt to uncover the roots of their negative self-perceptions. "By gaining insight into these origins, you can begin to question them," he explains. "With time, you may be able to dismiss these false notions and gradually dismantle such beliefs."
She mentions that individuals can seek assistance from literature or counseling if their impostor syndrome becomes severe. She further states, "There's no need to endure this alone. It is possible to address and substantially diminish it. Therefore, if it hinders your everyday life considerably, I would strongly advise taking steps to combat it since it doesn't necessarily have to be an ongoing aspect of your routine."
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