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This content has been automatically translated from Ukrainian.
What is impostor syndrome?
Impostor syndrome – is a psychological phenomenon that manifests itself in the feeling that all your successes are not real, but achieved only through chance, luck or deception. A person with such a syndrome is constantly afraid of being exposed that he is actually "not as talented as he seems to others". This phenomenon is found not only among beginners, but also among highly qualified professionals and successful individuals.
How does impostor syndrome occur?
This phenomenon was first described by psychologists Pauline Clans and Susan Eames in 1978. They found that many successful women did not feel worthy of their achievements. Over time, it became clear that impostor syndrome affects men equally. The main factors that contribute to its development:
- Family education. If you were compared to others as a child or asked for the perfect result, it can create a fear of not being good enough.
- Social pressure. In a society that values achievement, constant competition can make you feel like you're "not trying hard enough".
- High requirements for yourself. People with perfectionist traits are more likely to feel that their work is not in line with ideals, even if others admire their achievements.
How does impostor syndrome manifest itself?
A person with this syndrome can:
- Doubt your abilities even after significant success.
- Fear new challenges for fear of failure.
- To attribute my achievements to external factors: "I was just lucky", "Someone helped".
- Avoid praise or feel discomfort when praised.
This feeling is accompanied by anxiety, decreased self-esteem, and sometimes depression. A person is constantly stressed, because it seems to him that "exposure" can happen at any moment.
What can impostor syndrome lead to?
Although not a diagnosis, impostor syndrome can significantly affect quality of life. Constant self-criticism and underestimation of one's capabilities can lead to:
- Professional burnout. Constant work "on the edge" to prove one's competence is exhausting.
- Lost opportunities. A person can avoid moving up the career ladder or new projects, fearing that he "will not cope".
- Problems in relationships. Doubts about one's dignity can interfere with trust in a partner or friends.
How to deal with impostor syndrome?
- Recognize the problem. The first step – is to realize that this is a syndrome, not a real assessment of your abilities. Understanding this already reduces its impact.
- Keep a diary of success. Record your achievements, even the smallest ones. By rereading these records, you will realize that your – results are the result of your efforts.
- Accept your imperfections. Nobody's perfect. Errors – is part of learning.
- Learn to accept praise. If you are praised, just say "Thank you", don't try to reduce the value of your merits.
- Search for support. Share your feelings with friends, colleagues or a psychologist. Often they help to see your achievements from the other side.
- Focus on the process, not the result. Enjoy the work, not just the end result.
Is it possible to completely get rid of impostor syndrome?
This syndrome can appear from time to time in everyone, even in those who have achieved great success. However, it is important to understand that this – is only a distorted perception of reality that can be adjusted. Working on yourself, supporting loved ones and self-confidence will help reduce its impact.
Remember: you are not an impostor. You are a – personality with unique abilities, experience and talent that have helped you achieve everything you have. Your success – is the result of your work and you deserve it.
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