Do you ever worry about being exposed as a “fraud?” You’re not alone.It’s actually quite common for people to feel like imposters.In fact, approximately 70 percent of people admit to having experienced impostor syndrome[1] at some point in their lives — a Twitter poll found that 87 percent of people have experienced this.[2] Even successful and famous people like Tom Hanks, Howard Schultz, and Natalie Portman suffer from imposter syndrome.But, what exactly is imposter syndrome.And, more importantly, how can you silence it?Originally coined in 1978 by psychologists Pauline Rose Clance, Ph.
D, ABPP, and Suzanne Imes, PhD, the term “impostor syndrome” describes symptoms that include being unable to internalize accomplishments and being afraid of being exposed as a fraudThe individual may also be plagued by chronic self-doubt and believe that they’re unqualified for success despite evidence to the contraryInadequacies, fears of failure, and disbelief that success is a matter of luck or timing are also commonIf you don’t address this phenomenon, feeling like an impostor can prevent you from achieving ambitious goals
Moreover, those experiencing these feelings tend to over-prepare or procrastinate — which obviously hinders productivity and reaching goalsAnd, as if that weren’t bad enough, imposter syndrome prevents you from pursuing new challenges and opportunitiesDo you feel like you’re suffering from impostor syndrome? If so, don’t beat yourself upAfter all, there are effective ways to overcome these feelings in a healthy and proactive way
1Don’t Hide It
“Firstly, acknowledge it,” advises Claudine Robson,[3] the Intentional Coach“You give strength to imposter syndrome by letting it continue to peck away at your confidence unchecked” It can only be banished if you acknowledge it as soon as possible and break the silence
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“Then you need to separate your feelings from facts,” Robson adds“One thing imposter syndrome does very effectively is to mix up your perceptions of reality”If you can, take a step back and look at the situation objectively“Recognize when you should — and when you should not — feel fraudulent,” she says
Appreciate and acknowledge the task, intellect, and insight that have led to your successYou might even be able to take action by recognizing that the reason you feel fraudulent is that you’re new to a task
“That gives you a path forward; learning is growth, don’t deny yourself that”2
Implement the STOP TechniqueIn her book Cognitive Enlightenment, Melinda Fouts, PhD, outlines a technique to overcome imposter syndrome using what she calls the STOP technique
“STOP is an acronym for ‘silence the oppressive player,” Fouts explains in Forbes
[4] “You need to eradicate this tape that is playing 24/7, whether you are conscious of it or notIt plays loudest when we are tired, hungry, or feeling defeated
”Steps to implementing the STOP technique and rewiring your brain are as follows:To replace the tape of not good enough, you need a “launch sentence” “I’m more than good enough” would is an example of a solid launch statement
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Put your launch sentence in prominent locations, such as your car’s dashboard or computerHow come? The reason is that as the tape plays, you won’t be able to remember your launch statementContinue to say “stop” until you recall your launch sentence, says Fouts
Put your launch sentence into your own words and pontificate
While going about your daily tasks, like while driving or exercising, practice your launch sentence so you can recall it when you need it in the future
“I am told this sounds simple and it does,” she addsHowever, this technique is challenging when your negative tape is playingYou will not want to replace the tape every day while your brain is rewiring itself
“It is these moments you can’t give up”3Distinguish Humility and FearWhen it comes to hard work and accomplishments, there’s humility, and then there’s fear
In other words, having a high level of competence can lead one to discount its value occasionallyHowever, as Carl Richards wrote in an article for the New York Times,[5] “After spending a lot of time fine-tuning our ability, isn’t it sort of the point for our skill to look and feel natural?”The problem is that we feel unworthy from time to timeBut, as Seth Godin explained in a blog post,[6] “When you feel unworthy, any kind response, positive feedback or reward feels like a trick, a scam, the luck of the draw”
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Feeling worthy without feeling entitled is possible
And, finding the right balance between them is critical for overcoming impostor syndrome
“Humility and worthiness have nothing at all to do with defending our territory,” Godin continues
“We don’t have to feel like a fraud to also be gracious, open, or humble
”4
Keep a “Brag Sheet”When you were sending out college applications, did you build yourself a “brag sheet?” If not, here’s a clean description from Shawna Newman,[7] “A brag sheet is very similar to a student resume – it highlights your accomplishments, key experiences, leadership skills, and employment throughout your secondary education” In short, “it’s a quick reference guide with all the details and achievements for someone trying to get to know you better
”While it may be awkward at first, you can apply the same concept when coping with imposter syndromeJust compose a list of your accomplishments, activities, skillsThat’s itJust remember Godin’s advice and also be humble and graciousAs an added perk, besides being an effective way to talk myself up, I’ve also found that this has helped me stop comparing myself to othersInstead of harping about other people’s milestones, I’m honing in on what I’ve done5
Celebrate Wins, PeriodSpeaking of accomplishments, they shouldn’t be categorized as small or bigAfter all, you feel as if you don’t belong when you have imposter syndrome
So, the more you celebrate your wins, the more confident you’ll becomeFurthermore, accept compliments without qualifying them and practice listening to praise every dayFinally, become kinder to yourself by saying at least one kind thing to yourself dailyAnd, give yourself a well-deserved pat on the back6
Assemble a Legion of Superheroes“You know how corporations have a board of directors to — in theory — make them stronger, maintain checks and balances, leverage resources, and help advance the organization’s vision?” asks inspirational speaker, speaking coach, and creative consultant Tania Katan[8] “Why not assemble your own board of directors to leverage resources to help make your career stronger, keep you in check and balanced, and advance your vision?”
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“My friend Alison Wade, president of conferences, training, and consulting at Techwell, calls her personal board of directors her “front-row” — those are the people she invites to sit spitting distance from the stage, cheer her on, challenge her, and review her performance,” Katan writesAs for Katan, she calls hers a “legion of superheroes” The reason? “I dig the idea of joining forces to do good in the corporate galaxy
”It’s important to have a diverse group of individuals who will defend youIdeally, they should be varied in all dimensions, such as cultural background, way of thinking, and skills
Katan recommends that you meet together frequently, whether if that’s once a week or every quarter“Share your experiences, fears, creative ideas, aspirations,” she adds“Celebrate each other’s accomplishments
” You also need to both support and challenge each other
“Discover what you are capable of doing when you combine your powers”7Visualize SuccessFollow the example of a professional athlete by imagining yourself crushing that presentation or projectYou’ll enjoy the relief from performance-related stress
And, more importantly, it can help you avoid focusing on the worst-case scenarioFinal Words of AdviceWhile there’s no single formula to cure imposter syndrome, the tips listed above are a start
After all, your success depends on your ability to fight the negative effects of itFor example, feeling unworthy over time can lead to crippling anxiety and depression if left untreatedIf you’ve tried the above, then make sure that you speak to someone about what you’re experiencing, whether it’s a mentor, peer group, or licensed professional
And, above all else, there’s a place at the table for everyone — no matter what your inner voice is telling you
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How to Silence the Impostor Syndrome was originally published on Calendar by John RamptonFeatured photo credit: Laurenz Kleinheider via unsplash
com
Reference [1] ^ Time: Yes, Impostor Syndrome Is Real
Here’s How to Deal With It [2] ^ KSAT: Research shows 70% of people may suffer from imposter syndrome [3] ^ Claudine Robson: “You don’t deserve this success”: how to silence imposter syndrome [4] ^ Forbes: How To Overcome Imposter Syndrome And Silence The Oppressive Player [5] ^ New York Times: Learning to Deal with the Imposer Syndrome [6] ^ Seth Godin: Entitlement vsworthiness [7] ^ Shawna Newman: Build Yourself a Glowing Brag Sheet [8] ^ Ideas Ted: 4 ways to quiet imposter syndrome and start believing in yourself function footnote_expand_reference_container() { jQuery(“#footnote_references_container”)show(); jQuery(“#footnote_reference_container_collapse_button”)
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