Coping with Impostor Syndrome: Feeling ‘Good Enough’ in School and Work
Have you ever achieved something significant, only to feel like you didn’t deserve it? Do you worry that people will find out you’re a “fraud,” even though there’s no evidence to suggest it? If so, you may be dealing with impostor syndrome. This phenomenon affects high-achievers and perfectionists alike, creating self-doubt and the persistent fear that their success is undeserved.
What Is Impostor Syndrome?
Impostor syndrome refers to the feeling of inadequacy despite external evidence of success. People who experience impostor syndrome often believe that their accomplishments are due to luck, timing, or the help of others, rather than their own skills and talents. They may feel that they’ve “tricked” others into thinking they’re capable and live in constant fear of being exposed as a fraud.
This mindset is particularly common among high-achievers, including those in competitive academic or professional environments. Even when they receive praise or recognition, individuals with impostor syndrome may dismiss their achievements or downplay their successes.
Signs of Impostor Syndrome
Impostor syndrome can manifest in a variety of ways. Here are some common signs:
1. Self-Doubt
You frequently doubt your abilities, even when others express confidence in your skills. You may feel like you’re not as competent as people think you are, and that it’s only a matter of time before they realize it.
2. Attributing Success to External Factors
Instead of acknowledging your hard work, you credit your success to luck, timing, or the assistance of others. You may believe that you were in the right place at the right time, rather than owning your achievements.
3. Fear of Failure
The fear of being exposed as a fraud can lead to intense anxiety about failure. You may avoid taking on new challenges or opportunities because you’re worried you won’t live up to expectations.
4. Overworking to “Prove” Yourself
In an attempt to counteract feelings of inadequacy, you may overwork or push yourself to extreme levels to “prove” you deserve your success. This often leads to burnout and exhaustion.
5. Difficulty Accepting Praise
When others compliment you, it feels uncomfortable. You may brush off compliments or feel like you don’t deserve the praise, even when you’ve accomplished something noteworthy.
Why Does Impostor Syndrome Happen?
Impostor syndrome often stems from a combination of personal, cultural, and situational factors. Here are some of the most common reasons why people experience it:
1. Perfectionism
Perfectionists tend to set impossibly high standards for themselves and believe that anything less than perfect is a failure. When they inevitably fall short of these standards, they may feel like impostors, even if their performance is objectively impressive.
2. Comparison to Others
Constantly comparing yourself to others can fuel impostor syndrome. In school or work, you may look at peers or colleagues and feel like they’re more accomplished or capable, even if you’re equally or more successful.
3. New Challenges or Environments
Entering a new role, school, or career can trigger feelings of self-doubt. In these unfamiliar environments, you may feel out of your depth or question whether you truly belong.
4. Cultural and Societal Expectations
Cultural and societal expectations can also play a role. In environments where success is highly valued and perfection is emphasized, the pressure to meet these standards can lead to feelings of impostorism.
How to Cope with Impostor Syndrome
While impostor syndrome can be challenging, there are ways to manage it and regain confidence in your abilities. Here are some strategies to help you cope:
1. Acknowledge Your Accomplishments
Take time to reflect on your achievements and the hard work you’ve put in to get where you are. Make a list of your accomplishments, big and small, and revisit it when you’re feeling self-doubt. Recognize that your success is the result of your own efforts, not luck or coincidence.
2. Challenge Negative Thoughts
When impostor syndrome causes self-doubt, it’s important to challenge those negative thoughts. Ask yourself, “What evidence do I have to support this belief?” Often, you’ll find that your fears are unfounded. Try to reframe your thinking in a more positive light—remind yourself that it’s okay not to be perfect and that growth comes from learning.
3. Talk About It
One of the most effective ways to overcome impostor syndrome is to talk about it with someone you trust, whether it’s a friend, mentor, or therapist. Many people experience impostor syndrome, and sharing your feelings can provide relief and perspective. You may also find that others have experienced similar feelings, making you realize you’re not alone.
4. Learn to Accept Compliments
When someone compliments you on your work or skills, resist the urge to brush it off. Instead, practice saying “thank you” and accepting the praise graciously. It may feel uncomfortable at first, but learning to accept compliments is a crucial step in recognizing your value.
5. Reframe Failure as Learning
Impostor syndrome often comes with an intense fear of failure. To counter this, try to view failure as an opportunity for growth rather than a reflection of your worth. Everyone makes mistakes, and learning from them is part of the process. Embracing a growth mindset can help reduce the fear of being “found out.”
6. Set Realistic Expectations
If you’re a perfectionist, it’s essential to set realistic and achievable expectations for yourself. No one is perfect, and expecting yourself to be flawless will only perpetuate feelings of inadequacy. Allow yourself to make mistakes and understand that you can still succeed even if everything isn’t perfect.
You Deserve Your Success
Impostor syndrome can be a frustrating and isolating experience, but it doesn’t define your worth or your abilities. By recognizing the signs, challenging negative thoughts, and acknowledging your accomplishments, you can start to overcome impostor syndrome and embrace the fact that you deserve your success.