How To Overcome Imposter Syndrome

You've probably heard of it before, especially if you've ever struggled with self-doubt or confidence; “Imposter syndrome” is a persistent internalized fear of being exposed as a "fraud" or "fake." This can have a detrimental effect on an individual's mental health.

Though it is not an official mental health diagnosis, it is a common phenomenon that can occur in any area of life—from school and the workplace to relationships and even personal endeavors. People who have imposter syndrome struggle with feelings of inadequacy, especially if they are in high-stress or high-stakes environments, where they feel the pressure to constantly prove themselves or meet demanding expectations. Even people who are extremely competent at what they do can struggle with imposter syndrome.
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What is imposter syndrome?

Imposter syndrome is thought to be influenced by a combination of internal and external factors. On an internal level, individuals may have a perfectionist or a high-achiever-type personality. This personality trait can lead to unrealistic expectations and a heightened sense of self-doubt.

People with a tendency towards negative self-talk can also end up reinforcing feelings of inadequacy. External factors that contribute to imposter syndrome include societal expectations and cultural norms, as well as the messages and feedback that individuals receive from others. For example, an individual who grows up in a culture that emphasizes the importance of achievement and success may feel pressure to constantly prove themselves in order to meet these expectations. Similarly, someone who receives criticism or negative feedback from others may internalize these comments and begin to doubt their own abilities.

Symptoms of imposter syndrome include:

• Having a persistent fear of being exposed as a “fraud” or “fake”, even when having the education or experience to perform a qualified job.
• Feelings of self-doubt, insecurity, or inadequacy—despite being capable of doing the tasks at home.
• Difficulty believing in the accomplishments and successes that are earned.
• Having a fear of failure or fear of judgment from others that leads to procrastination or avoiding commitments.
• Negative self-talk that reinforces feelings of inadequacy and insecurity.
• Difficulty accepting praise and compliments from others, or an inability to internalize them.
• Avoidance of potentially rewarding and challenging opportunities due to fear of not being “good enough” or being incapable of succeeding.
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The impact of imposter syndrome

Imposter syndrome has a range of negative effects on mental health. It can lead to feelings of anxiety, depression, low self-esteem, trouble sleeping, and a sense of isolation and disconnection from others. It can also make it difficult to make decisions or take on new challenges, as well as cause a reluctance to seek out new opportunities or ask for help.

Imposter syndrome often happens gradually and is self-perpetuated. The more you doubt your own abilities, the more you may feel the need to overcompensate by working harder or seeking external validation. This quickly leads to a cycle of perfectionism, burnout, and the inability to fully relax or enjoy accomplishments.

Fortunately, there are strategies that can help combat imposter syndrome and its effects on mental health. Here are a few helpful strategies to start with:

• Seek out supportive relationships - Surrounding yourself with supportive and understanding individuals helps to counter feelings of isolation and self-doubt. This might include seeking out a mentor or joining a support group with others who may be experiencing similar feelings.
• Practice self-compassion - Rather than dwelling on negative self-talk or beating yourself up over perceived failures, try to adopt a more compassionate approach. This involves learning to talk to yourself in a kind and understanding way, recognizing that everyone makes mistakes, focusing on your strengths, and accepting acknowledgment for your accomplishments.
• Set realistic goals - Rather than striving for perfection, try to set realistic and achievable goals for yourself. This helps to reduce feelings of overwhelm and self-doubt, and can also help you to build a sense of accomplishment and self-confidence.
• Keep track of evidence - Create a “bank” of evidence that you are good at what you do. Every time someone praises your work, gives you a good review, or points out something positive, put it in your bank. When you’re feeling low, review all the evidence you’ve collected to show yourself that you do actually know what you’re doing.
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Seek professional help for imposter syndrome

Imposter syndrome is a common and widespread phenomenon, but if it is left unchecked, it can have a detrimental effect on your mental health. Seeking the help of a therapist or counselor can help you explore the underlying causes of your imposter syndrome and help you develop strategies for coping with and overcoming these feelings.

If you or someone you know is struggling with imposter syndrome, Medens Health is accepting new patients in California and Nevada. Reach out to us by phone or text at (833) 624-5400, send us a message using our online contact form, or to register as a new patient get started here.

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^Disclaimer:

^{‍The information provided in this blog is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Reliance on any information provided in this blog is solely at your own risk. Always seek the advice of your physician or a qualified mental health provider with any questions you may have regarding your medical or mental health. If you don’t currently have a therapist, we can connect you with one who is qualified to give you safe, professional, and ethical advice regarding your mental health.}

^{If you or someone you are responsible for is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should call 9-1-1 and/or take them to the nearest emergency room.}