Have you ever felt like everyone will notice that you have no clue what you are doing? Like, in some way, you don’t belong nor deserve to be in the position you are? Are your accomplishments not that valuable? This is very common; around 70% of people experience these feelings of inadequacy at some point in their lives, according to research published by the International Journal of Behavioral Science.
Still, we hold the question, why does this happen? There must be some explanation for this phenomenon, which impacts such a big part of the population. This phenomenon was first described by psychologists Suzanne Imes, Ph.D., and Pauline Rose Clance, Ph.D., in the 1970s, so it is safe to say that it has been happening for quite a while.
It is best known as the impostor syndrome, even though it is a phenomenon rather than a diagnosable disorder listed on the DSM. One of the original authors, Clance, claimed in 1985 that she believed that the Impostor Phenomenon is not “a pathological disease that is inherently self-damaging or self-destructive.” Instead, it interferes with the psychological well-being of a person.
So, let’s break it down…
What is Impostor Syndrome?
Clance (1985) refers to it as an “internal experience of intellectual phoniness” in individuals who are highly successful but unable to internalize their success. This essentially means that although you have the qualifications and the required competencies, you believe that you are not as capable as the rest perceive you.
People with impostor feelings might experience the recurrent idea that their success is only because of luck, neither of their talent nor qualifications.
Even though this phenomenon was first studied in women, further research showed that it can be experienced regardless of gender, social status, work background, or skill level.
Some characteristics are associated with it, such as self-doubt, an inability to assess your competence and skills, berating your performance realistically, fear that you won’t live up to expectations, or setting very challenging goals and feeling disappointed when you fall short.
The reason why this occurs is variable. As humans, we are multi-determined by many things, such as a genetic pattern of anxiousness, an environmental factor like parents who were very strict on what you achieve, a personality that tends towards detail and perfectionism, or it could happen just because. Therefore, rather than focusing on why, let’s look into what can be done about this…
What to do about it?
Ask Your Mentors
First of all, a mentor can mean anyone you respect, admire, or trust in your work field, whether it is a professor from college that you appreciate, your supervisor, or a new boss.
The critical part here is that you talk to colleges you consider have more experience than you and know your work. Ask them about your performance; some objective feedback is always helpful.
But wait, the things you do well must not be discarded; get the chance to listen to those too; hold them as a kid has a trophy; they are a big part of you, too. The not-so-awesome feedback should be taken as it is, and areas to improve are always good to know.
Remember What You Are Good At
As your weekly to-do list, make a list of your achievements, no matter how small. Add some skills you find that make you unique; list all the things you are good at. Place this reminder somewhere visible or private if you prefer, but somewhere you can access it quickly when the sense that you are incapable strikes.
Most of the time, when impostor feelings attack, people lose their focus on what their natural strengths are, so having them listed out is a way to keep them in mind.
Another great way to remember that you are qualified is to help someone with a little less experience, tutoring, and teaching are very nourishing things that help you keep your skills fresh and learn more every day, so if you like helping people, this could also help you.
Realize No One Is Perfect
Guess what… no one knows it all, and that’s amazing because it means there is room to keep growing. Try not to focus on perfection. Most of the time, a task done well enough is the best you can do. Celebrate your small achievements; reward yourself even for the little things.
Don’t be afraid to fail; in the end, it is one of the most human things to do and brings out the most significant lessons. It is okay not to exceed your own very high expectations. It is OK to do just okay sometimes.
Reframe
You might be used to questioning, which is positive if you do it wisely. For example, instead of constantly questioning the reasons of people who think highly of you, try questioning your thought process to discard those compliments or those that tell you that you are a fraud.
Put things into perspective; be a scientist observing your thoughts, and ask yourself for the evidence that supports and denies those self-destructive arguments.
Try baby steps into changing the way you see your achievements, your skills, and even yourself; why not walk towards seeing yourself as someone capable enough rather than an impostor who will be found? A little reframing can make an enormous difference.
Share Your Feelings
Talk to your friends about these feelings, about how you think you are doing. Share what is bothering you; don’t suffer in silence.
By opening up to people you trust and care about, you would probably realize that you are not the only one who feels this way; that other people went through the same and came out of it more robust, or maybe they didn’t and that is still an issue for them.
Expressing yourself will most likely make you feel like your emotions are valid and pretty standard, and if you feel like you can’t manage them on your own, there is nothing wrong with seeking professional help.
Everybody goes through self-doubt at some moment; it is valid and quite common. But like most things in life, as with most challenges, the critical part is what you do about it. So, tell us, what are you going to do about this?
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See more articles by Laura Navarro.
