Impostor syndrome refers to an internal experience of believing that you are not as competent as others perceive you to be.

One has a sense of:

• feeling like a phony
• feeling like a fraud
• not belonging where you are
• feeling as if one’s achievements are through luck only.
  
  Imposter syndrome can affect anyone regardless of social status, work background, skill level, or degree of expertise.

Characteristics found in Imposter Syndrome
⦁ Self-doubt
⦁ An inability to realistically assess your competence and skills
⦁ Attributing your success to external factors
⦁ Fear that you won’t live up to expectations
⦁ Overachieving 
⦁ Sabotaging your own success
⦁ Setting very challenging goals and feeling disappointed when you fall short

Impostor syndrome can motivate some people to achieve, however this comes at a cost of constant anxiety at times. Even when there is evidence to the contrary, core beliefs about yourself are so strong, that they don’t change.

These feelings can worsen anxiety and may lead to depression if not addressed in time. People who experience impostor syndrome also tend to keep their feelings to themselves and struggle in silence.

Identifying:
While impostor syndrome is not a recognized disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it is not uncommon. The negative thinking, self-doubt, and self-sabotage that often characterize imposter syndrome can effect many areas of your life.

If you think you might have imposter syndrome, ask yourself the following questions:
⦁ Do you agonize over even the smallest mistakes or flaws in your work?
⦁ Do you attribute your success to luck or outside factors?
⦁ Are you very sensitive to even constructive criticism?
⦁ Do you feel like you will inevitably be found out as a phony?
⦁ Do you downplay your own expertise, even in areas where you are genuinely more skilled than others?
If you often find yourself feeling like you are a fraud or an imposter, it may be helpful to talk to a therapist or mental health professional.

Types of Imposter Syndrome
Imposter syndrome can appear in a number of different ways. A few different types of imposter syndrome that have been identified are:
⦁ The perfectionist: Perfectionists have difficulty feeling satisfied with their abilities. Rather than focus on their strengths, they tend to fixate on any flaws or mistakes. This can often lead to a great deal of self-pressure and high amounts of anxiety if not treated.
⦁ The superhero: Individuals feel inadequate, they feel compelled to push themselves to work as hard as possible. 
⦁ The expert: These individuals are always trying to do and learn more and are never satisfied with their level of understanding. Even though they are often highly skilled, they underrate their own expertise.
⦁ The natural genius: These individuals tend to set unrealistic goals for themselves or try to overachieve, and then feel crushed when they don’t succeed on their first try.
⦁ The soloist: These people tend to be do everything of the task alone, often not asking for help. Asking for help is perceived by them as a sign of weakness or incompetence. 

Coping Strategies for Imposter Syndrome
⦁ Share your feelings: Talk to other people about how you are feeling. Talking about how you feel will help in feeling less alone and more reassured.
⦁ Focus on others: Reach out and connect with others dealing with the same situation as you. If you see someone who seems awkward or alone, ask that person a question to bring them into the group. This will also build confidence in your own abilities.
⦁ Assess your abilities: Make a realistic assessment of your own abilities to change long-held beliefs about your incompetence in social and performance situations. Writing down your accomplishments and what you are good at and recognize your skills and abilities.
⦁ Take baby steps: Allow yourself to do things reasonably well and reward yourself for taking action. Do things step by step, allow yourself to do things over in case it is required to.
⦁ Stop comparing: Don’t compare yourself to others in a social situation, finding fault with yourself fuels the feeling of not being good enough or not belonging. During conversations, focus on listening to what the other person is saying. Comparison is the thief of joy.
⦁ Use social media moderately: Overuse of social media may be related to feelings of inferiority. Try to be your true self instead of getting caught up in what others portray themselves to be-which may or may not be realistic.

⦁ Stop fighting your feelings: In case you feel like you do not belong, don’t fight the feeling. Instead, try to let those feelings come and accept them. It’s only when you acknowledge them that you can start to change the core beliefs that tend to hold us back.
⦁ Refuse to let it hold you back: Keep going and refuse to be stopped. Despite you having negative thoughts about yourself and your abilities, keep going!

At the Society of Complementary Therapies, we will help you to understand your core beliefs and facilitate the change from negative to positive. We use a variety of techniques for therapeutic interventions to achieve your goals.
Please get in touch with us for a session.