Imposter Syndrome: Feeling Like a Fraud in the Face of Success
Imposter Syndrome: Feeling Like a Fraud in the Face of Success
Written By: Sin Tze Ean Cyan (Clinical Psychology Trainee)
Verified By: Kelly Chan Jia Li, Clinical Psychologist (MAHPC(CP)00353)
Say that you consistently achieve excellent grades in your examination, but instead of feeling happy or proud of yourself, you constantly worry that your high grades are due to luck or lenient grading - not your own hard work or intellect. Or if you believe that the success of your business is a result of market trends rather than your own innovative ideas and effort. Or if you’ve just published some very good novels as an author or created a few very good artworks as an artist, but none of these achievements make you feel good.
Instead, you fear that all your successes are merely a fluke. You worry that you’ll be exposed as being ‘unworthy’ of what you’ve achieved, and you’re afraid of being seen as a ‘fraud’. An undeserving imposter who relies on luck but lacks true talent.
These feelings of inadequacy and self-doubt despite evident success, is what is commonly known as ‘Imposter Syndrome’.
Reminder: If you or your loved ones are struggling with Imposter Syndrome, please don't hesitate to reach out to us at Soul Mechanics KD or Soul Mechanics Ipoh. Remember, seeking help is not a sign of weakness but strength!
What is Imposter Syndrome?
Imposter Syndrome is a psychological pattern where individuals doubt their achievements and have a persistent fear of being exposed as a "fraud." Despite evident success and external validation, those experiencing Imposter Syndrome often feel they do not deserve their accomplishments, as they believe that their accomplishments are merely due to luck or external factors rather than their own abilities. As a result, there is a constant fear that others will eventually uncover them as imposters.
Key Features:
Persistent Self-Doubt: Continual questioning of one's abilities and accomplishments.
Fear of Exposure: Anxiety about being "found out" as a fraud.
Attributing Success to External Factors: Belief that success is due to luck, timing, or other external factors, not personal competence.
Why Do People Experience Imposter Syndrome?
Imposter Syndrome can stem from various factors, including personality traits, upbringing, and cultural or societal pressures. Here are some common reasons:
Perfectionism
Perfectionists set extremely high standards for themselves. They often feel that if they do not achieve perfection, they are failures, which fuels self-doubt. Minor mistakes are often perceived as incompetence, and unless absolutely flawless, perfectionists feel inadequate and undeserving of their achievements.
Upbringing and Family Dynamics
Some childhood experiences, such as receiving mixed messages about achievement or being compared to others, can contribute to Imposter Syndrome. A child who grew up being constantly compared to his or her high-achieving older sibling, or to peers, will often feel a sense of inadequacy – as if they will never measure up or be ‘good enough’ despite his or her own successes.
New Challenges and Roles
Stepping into a new role or taking on new challenges can trigger feelings of inadequacy, especially if individuals doubt their qualifications or abilities. When we lack confidence and worry that we don’t have the necessary skills or talent to take on a challenge or new job, we have the tendency to feel like an imposter who is not fit for the task or role.
Social and Cultural Pressures
Societal expectations and cultural stereotypes can also play a role. For instance, underrepresented groups in certain fields may feel additional pressure to prove themselves. Being a part of a racial or gender minority group at the workplace, for example, may make someone feel as if they have to work twice as hard to be seen as competent.
How Does Imposter Syndrome Affect Us?
It’s not going to feel very life-enhancing if we live in constant self-doubt and fear of being ‘exposed’ as a fraud. Imposter Syndrome can indeed have various negative impacts on individuals, affecting their mental health, job performance, and overall well-being.
Increased Stress and Anxiety
Constant self-doubt and fear of exposure can lead to chronic stress and anxiety.
Reminder: If you or your loved ones are struggling with Imposter Syndrome, please don't hesitate to reach out to us at Soul Mechanics KD or Soul Mechanics Ipoh. Remember, seeking help is not a sign of weakness but strength!
Lower Self-Esteem and Confidence
Individuals with Imposter Syndrome often have low self-esteem and lack confidence in their abilities. Some fitness influencers on YouTube have admitted that they constantly fear being seen by others on a daily basis when their body shape is not at its best state (e.g. bloating after a meal), fearing that they would be seen as a ‘fraud’ outside of their YouTube videos. They then end up avoiding social interaction or would be extra harsh on themselves to stay fit and ‘perfect’ throughout the day.
Overworking and Burnout
To compensate for perceived inadequacies, people may overwork themselves, leading to burnout – working unnecessarily late hours and weekends to ensure everything is done perfectly, in order to avoid being exposed as a fraud who would fail if they don’t work harder.
Avoidance of Opportunities
Fear of failure or exposure can lead individuals to avoid taking on new challenges or opportunities that could advance their careers, hindering personal and professional growth. For example, declining a chance to lead a major project or avoiding the opportunity for a higher-paying job due to fear of not being capable enough and worries about potential failure.
Overcoming Imposter Syndrome
While overcoming Imposter Syndrome can be challenging, it is possible with the right strategies and mindset changes.
Acknowledge Your Feelings
The first step to combating Imposter Syndrome is to be aware of it and recognize and accept that you are indeed experiencing it. Understanding that many successful people also share these same feelings can help you feel less isolated. So talk to a mentor or a colleague about your feelings. If you don’t trust your worthiness, why not try to see if others can provide the reassurance and validation that you need?
Reframe Your Thoughts
Challenge and reframe negative thoughts and develop a healthier self-perception by focusing on your accomplishments and the effort you put into achieving them rather than attributing them to luck. So instead of thinking, "I only got this promotion because there were no other candidates," remind yourself, "I got this promotion because I worked hard and demonstrated my skills."
Set Realistic Goals
Set achievable and realistic goals for yourself. Break tasks into smaller, manageable steps to avoid feeling overwhelmed. If you are working on a big project, break it down into smaller tasks and celebrate each milestone achieved.
Seek Support or Professional Help
Surround yourself with supportive people who can provide encouragement and constructive feedback. Sharing your experiences with others can help you gain perspective. Joining a professional support group or finding a mentor who understands your industry can provide valuable guidance and reassurance. If Imposter Syndrome significantly impacts your life, it may be helpful to consider reaching out for professional support from a therapist or counsellor who can help you understand your feelings as well as provide strategies and tools to manage and overcome them.
Embrace Failure as Learning
Understand that failure is a part of growth and learning. Instead of fearing failure, view it as an opportunity to improve and develop new skills. Reflect on past failures and identify what you learned from them. Recognize how these experiences contributed to your personal and professional growth.
Keep a Success Journal
Maintain a journal where you document your achievements, positive feedback, and moments of success. Reviewing this journal can help boost your confidence during times of self-doubt. One useful tip can be to write down compliments received from colleagues, successful projects completed, and personal milestones achieved.
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Practice Self-Compassion
Be kind to yourself and practice self-compassion. Acknowledge that it is okay to make mistakes and that you do not have to be perfect. When feeling inadequate, remind yourself that everyone makes mistakes and that imperfection is a part of being human.
Conclusion
Imposter Syndrome is a common experience that affects many people, regardless of their success or competence. By understanding its roots and recognizing its impact, we can take steps to overcome self-doubt and embrace our achievements. Through self-awareness, reframing negative thoughts, seeking support, and practising self-compassion, it is possible to combat Imposter Syndrome and build a more confident, fulfilling life.
Remember, you are not alone in feeling this way, and your accomplishments are a testament to your hard work and abilities. Embrace your success and acknowledge your worth—you deserve it.
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