Have you ever had thoughts like “I didn’t deserve to win the first prize “or “I guess I am lucky and that is why I won this competition”, then don’t worry you are not the only one who has experienced such feelings. Many experience such feelings and they are valid. Having such feelings is a psychological experience known as “Imposter Syndrome”.  Imposter Syndrome refers to when an individual feels like they are a fraud and any achievement they have had in their life is a lie or they have achieved it due to some external factors. They don’t credit themselves for the success they have had, they always contribute to external factors like luck or timing

One might feel that Imposter Syndrome can only affect the individual themselves, but it could be projected on the relationships that they have, their work and all the other aspects of their life. The person also might continuously live in a cycle of anxiety which leads them to overprepare and work harder even when they don’t have to. For example, a ballet dancer may continue to practice their dance the whole night right before their big performance. Perfectionism is something that is often associated with Imposter Syndrome. The need to be perfect all the time can lead to one having feelings of inferiority as it is difficult to always be “perfect”.

Here are a Few Ways that One Can Identify that They Have Imposter Syndrome:

“You can’t hate yourself into change. Love yourself into greatness.””
- Emma Lovewell

Imposter Syndrome Can Be Worked on And Here Are Few Ways that One Work on Their Self-Doubting Thoughts:

Photo by  Alysha Rosly Team  on  Unsplash

- Observing how one talks/thinks about themselves:

This is one of the most important things that one must investigate. How does one talk about themselves to others and themselves? People have this tendency to criticize themselves when they make a mistake which might not be the right way to go about it.  Being hard on oneself is not teaching them to be better but instead demotivating themselves.

For example,

Instead of

“I am not smart enough that is why I keep making this mistake.”

To

“I am allowed to make mistakes, as mistakes are sign of growth.”

One common way to change one’s negative positive talk to a positive talk is through affirmations. One could journal them, listen to them through their devices, read them or could also practice saying affirmations to themselves in front of a mirror.

Examples of Affirmations could include:

“I am good enough.”

“I am worthy of my successes.”

“My success is due to my hard work.”

-Be aware of one’s strengths and weaknesses:

If one is aware of their strengths and weaknesses, it is easier for them to accept themselves. One could work on a list that would include their strengths and weaknesses. This helps them understand what they are good at, and what they must work on to become better for themselves.  Acknowledging these strengths and weaknesses is equally important.

 - Make a list of one’s own achievements:

Celebrating one’s wins is the one of the easiest ways to improve one’s confidence and help improve self-esteem. The list could include small day to day wins like helping a friend get over a breakup to a big one like winning a cooking competition. Placing this list on a mirror, refrigerator or in car could help one to go through this list regularly and remind them of their successes.

Reaching out for help:

Negative thinking patterns play an important role in Imposter Syndrome. In such cases challenging them is very difficult, especially if one does it by themselves. Thus, reaching out to a social circle who can provide you unconditional love and support can help one to deal with their imposter syndrome.

But sometimes reaching out to one’s social circle may not be enough, seeking professional help can also prove to beneficial. Professionals can provide one with techniques to change and challenge their negative thinking pattern.

Photo by  Katie Rainbow ??????️‍?????? Team  on  Unsplash

Here are few ways to reach out to a professional:

Heart It Out

Mental Health Professionals

One can challenge Imposter Syndrome by being gentle with themselves and challenging their negative thought pattern. Their loving social circle and professional help can also help them build their confidence and help them overcome their self-doubts.