Imposter syndrome is a form of chronic self-doubt in which a person only believes that their accomplishments are invalid and that their work is inadequate. Symptoms of imposter syndrome can look like being uncomfortable when hearing praise from others or fearing that you will be exposed as a fraud for the work that you have accomplished.
It can often stem from childhood experiences, whether it was growing up as the “golden child” where you were told that your worth only depends on your academic accomplishment or growing up in an environment in which you were constantly compared to people that have done better than you.
This syndrome can have a great negative impact on our day-to-day lives. Struggling with these feelings can lead to other mental health struggles like anxiety and depression if they are ignored for too long.
There are some coping mechanisms that can be applied in order to ease the symptoms of imposter syndrome.
- Consider all the facts
Separate internal thoughts from reality and take a look at what is really happening in front of you. For example, if you have received a high mark on your essay, you can use the rubric to try and prove that your work deserved that grade. If it is really ticking all the boxes that are required to get there, then there is evidence to back it up and you are then able to clearly see that this was not a phony grade that you were awarded.
- Write down your accomplishments
Keep a list of all your accomplishments – big and small – in your work and personal life that you can look back on when you are feeling like your work is inadequate. This will help you visualize your efforts, and it can also invalidate the warped reality that your mind can create in order to invalidate that experience.
- Avoid comparing yourself with people around you
Everyone moves at a different pace in their lives and not two people have the same exact experience regardless of being the same age. You have to force yourself to focus on your own personal experience first and trying to do what is best for you instead of thinking of others in a way that is going to hold you back.
- Turn to validation from close friends and family
In the moments that you do not trust in yourself and that you tend to believe that your work is unworthy, try having an honest conversation about your concerns with the people that you trust. Let them validate your experiences on behalf of you and help you see these things from their eyes instead.
- Seek advice from a professional
While imposter syndrome is not recognized as a disorder by professionals, a therapist may be able to help you look at the triggers that are leading to the feelings of imposter syndrome in order to work on them. If you feel like you need the advice from a professional instead or if imposter syndrome is keeping you from functioning normally in your daily life, then this would be a good option to consider.
Remember that although there is no cure to end imposter syndrome, it can be something that you learn to move on from as long as you put in the hard work and effort to build yourself up and believe in your work every day.