Feeling inadequate? How to overcome imposter syndrome

What is imposter syndrome?

Imposter syndrome (IS) is an overwhelming feeling and belief that we are not worthy or don’t believe that we are as successful or established as others know us to be.

Imposter syndrome, also known as the imposter phenomenon, was first introduced by psychologists Suzanne Imes and Pauline Rose Clance in 1978.

The beginning of imposter syndrome

In a study aimed at how imposter syndrome impacts people, 150 successful women were the sample; all of the participants had many credentials- including PHDs. Regardless of the accolades, many women had a belief that they are not intelligent, and their admission and high-test scores in graduate schools were due to luck only.

Some women felt that they were unqualified to be in the outstanding positions they are in.

The researchers identified that women fell into groups.

In one group, women have a relative who is deemed as the intelligent one and may have been called the ‘sensitive one’.

In the other group, their family had very high standards/expectations for the women. There is simply nothing that she can’t do. In turn, the women believed that she can’t ever reach her family’s expectations, which inevitably lead to self-doubt.

Symptoms

The constant fear that you will not live up to the expectation you set for yourself.
You’re an overachiever.
Setting goals that are not SMART (specific, measurable, attainable, realistic and timed) and feeling disappointed when you don’t achieve the goals.
Struggling to accept and internalise success.
Dissatisfied with work.
Impact on mental health- anxiety (constant worry).
Lack of self-confidence.

* **To be clear- Imposter syndrome is not a mental disorder. However, some of the symptoms overlap with mood disorders. Besides, imposter syndrome may be comorbid with depression and anxiety, as mentioned in this study.

How imposter syndrome impacted my life

Feeling like whatever I do; I’m not good enough.
Since I was a little girl, I have felt that I am not good enough. My grades were never good enough.
I didn’t feel smart enough.
I had a few tutors, and I really tried very, very hard.
I went to Saturday school; I studied before school after school, but I felt that my grades didn’t match my effort.

Besides, I felt like I was constantly compared to the academic achievements of others.
‘This person has done this; this person has their priorities in order.’
That is great, and I am happy for them.
However, I do feel like my efforts were unnoticed and which caused me to feel inadequate.

Dissatisfied with where I am in my career

Bear in mind that I am 25 years old, but I honestly thought I’d be further along the path of my career goal. If you have read my previous post, you know that I am impulsive, and I’ve had many, many jobs, most of which do not pertain to my dream career.

Perhaps I should be more mindful and analytical when looking at potential jobs and how they will help me in my career.

Currently, I am in a job that I didn’t see myself in right now.
But on the brighter side, I need to bear in mind that it’s a global pandemic so I am blessed to have a job.

Trying to do all that I can do at one

Prior to COVID, I was working 2 jobs, I had placement as part of my master’s degree, on a weekly basis I was volunteering as well as being a full-time masters student.
I was overwhelmed and it started to impact on my mental health. I can’t see myself doing one thing; I have many things that I want to do and I believe that life is too short to wait for the perfect time to do this and that.

“When is there ever a perfect time?”

So why not do it now?!
So that is why I do what I do: blog, YouTube, completed my degree and I am working on building different sources of income. Maybe it’s the superwoman in me.

Different types of IS

Perfectionist- You focus specifically on how a task is carried out is important. You may set high standards for yourself, and you may also be a control freak.
Expert- You know everything and if you lack knowledge in a particular area, it may make you feel ashamed.
Soloist- You prefer doing tasks alone.
The natural genius- You set the bar very high but want to get things right on the first try and quickly.
The superwoman/man- We are workaholics that struggle to relax. Free time should be productive.

How to overcome IS

It may take some time to overcome imposter syndrome.

In the study mentioned prior, therapeutic approaches were used and proven effective to help the woman combat imposter syndrome. Women received group therapy, where they interacted with other women who also experienced imposter syndrome. Furthermore, they were prompted to discuss how they feel which will hopefully encourage others to do the same.
Aside from group therapy, participants were required to keep a diary whereby they record positive feedback.

Now for you

Monitor your thoughts

When you observe the negative thoughts flooding in, try to focus on positive things. Perhaps you can think of your accolades and things that you excel at. What I find helpful is keeping a journal. In my journal, I write about my feelings.
Regardless of how the day went, I write down at least one thing I am grateful for that day. If you can’t think of anything, why not write down one of your accomplishments: you graduated high school, you have a degree, you brought a house, you travelled the country, you are a parent! Big or small. Hopefully, you can think of something!

Try not to compare yourself

We are all on our own path. I find that sometimes I compare myself to people on social media. Then the thoughts flood my mind, “Why does my body not look like that? Why don’t I have more followers? “Then I remind myself; it’s social media! It is an app. It could disappear tomorrow. Plus, we don’t know what everyone is going through behind closed doors. Many people post only highlights on their social media. We see what they want us to see.
Furthermore, we all go through trials and tribulations, so we may think we want another person’s life, but we don’t know what they are coping with within reality.

Besides, It Is OK To Take Breaks From Social Media

Talk about how you are feeling

Keeping things bottled in is not healthy. We need to express ourselves, rant and get things off our chest. By talking to others, you may find that other people have experienced imposter syndrome as well.

This may help you to have a better understanding of Imposter syndrome and a realisation that many people experience imposter syndrome.

According to this study, Imposter syndrome has a prevalence rate between 9-82%, impacting both men and women across different age groups. If you have a trusted loved one or individual who feels comfortable with you, talk to them! Discuss: How it is impacting your work, relationships and your overall wellbeing. Furthermore, Imposter syndrome is associated with mental disorders such as anxiety and depression.

Would you like to know more about anxiety and depression?

Check out the links below.

What You Need to Know About Anxiety

What You Need To Know About Depression

If necessary, talk to a professional; talk to your doctor and hopefully, they can point you in the right direction and offer therapy if necessary.