Imposter Syndrome: How to pick yourself up when you are down

Impostor syndrome refers to a psychological pattern in which a person doubts their skills, talents, or accomplishments and has a persistent fear of being exposed as a fraud, despite evidence to the contrary. People experiencing impostor syndrome often feel that they don’t deserve their achievements and attribute their success to luck or external factors rather than their own abilities.

We have all felt this way at one point or another (and maybe even more than once), I can hold my hand up and say I have, so don’t panic when it happens to you. It can form in many different ways, such as:

• The Perfectionist. This type of imposter syndrome involves believing that, unless you were absolutely perfect, you could have done better. You feel like an imposter because your perfectionistic traits make you believe that you’re not as good as others might think you are.
• The Expert. The expert feels like an imposter because they don’t know everything there is to know about a particular subject or topic, or they haven’t mastered every step in a process. Because there is more for them to learn, they don’t feel as if they’ve reached the rank of “expert.”
• The Natural Genius. In this imposter syndrome type, you may feel like a fraud simply because you don’t believe that you are naturally intelligent or competent. If you don’t get something right the first time around or it takes you longer to master a skill, you feel like an imposter.
• The Soloist. It’s also possible to feel like an imposter if you had to ask for help to reach a certain level or status. Since you couldn’t get there on your own, you question your competence or abilities.
• The Superperson. This type of imposter syndrome involves believing that you must be the hardest worker or reach the highest levels of achievement possible and, if you don’t, you are a fraud.

Dealing with impostor syndrome often involves recognising and challenging negative thought patterns, seeking support from mentors or peers, and acknowledging your accomplishments and abilities. Therapy, coaching, and self-reflection can also be helpful in overcoming impostor syndrome and building a more positive self-image.

You should take pride in even the little things; did you send out an invoice? Did you post something about your business or work on social media? Did you join a new group to further your network? All of these things are so important to the progression of you and your future – although these are small actions, they’re all contributing to the big picture.

So, what can you do to pick yourself up? Here are some tips that could ignite that spark:

• Acknowledge and recognise it: The first step is to be aware that you may be experiencing impostor syndrome. Acknowledge the feelings and thoughts without judgment.
• Talk about it: Share your feelings with someone you trust, such as a mentor, friend, or colleague. Often, discussing these feelings can help you gain perspective and realise that others may have experienced similar thoughts.
• Keep a success journal: Document your achievements, no matter how small. Reflecting on your successes can help you build confidence and counteract negative thoughts.
• Set realistic goals: Break down larger goals into smaller, achievable tasks. Celebrate your accomplishments along the way, reinforcing your competence.
• Challenge negative thoughts: When negative thoughts arise, challenge them with evidence of your skills, achievements, and capabilities. Remind yourself of past successes.
• Understand that perfection is unrealistic: Accept that perfection is an unattainable standard. Everyone makes mistakes and faces challenges. It’s part of the learning and growth process.
• Separate feelings from facts: Differentiate between your emotions and the reality of a situation. Are your feelings based on evidence, or are they driven by self-doubt?
• Learn to accept praise: Practice receiving compliments graciously. Instead of dismissing praise, say thank you and internalise positive feedback.
• Cultivate self-compassion: Treat yourself with the same kindness and understanding you would offer a friend facing similar challenges. Be patient and supportive toward yourself.
• Seek professional help if needed: If impostor syndrome is significantly impacting your well-being or hindering your professional growth, consider seeking the guidance of a therapist or counsellor who can help you explore and address these feelings.

Remember, overcoming impostor syndrome is a process that takes time and self-reflection. Be patient with yourself and focus on building a positive and realistic self-image. We can do this! However, if you feel in the meantime you need help with your workload while you take the time to get back to your best self, you can give me a call and I will take that weight off your shoulders!

Information taken from Very Well Mind