Dealing with imposter syndrome in Psychology

The road into psychology can be frightening and lengthy. At various points in our lives, we interact with people and face fierce competition, so it's natural to feel unfit for some jobs.We are damaged from feeling undeserving of everything we have, even at the pinnacle of our careers, and we often feel like frauds.

What is imposter syndrome?

What are the signs of imposter syndrome?

Practical steps to overcome imposter syndrome

What is imposter syndrome?

Imposter syndrome is a behavioural health issue that is defined as high achievers doubting their own intelligence, abilities, or accomplishments. (Huecker et al., 2022). Dr. Pauline Clance originally characterised the "Impostor Phenomenon" based on her observations made in a therapeutic context (Clance, 1985). The Impostor Phenomenon causes people to believe deeply that their accomplishments are unworthy and that they will eventually be revealed as frauds. According to Clance, 1985; Harvey & Katz, 1985; Kolligian & Sternberg, 1991; Sonnak & Towell, 2001, among others, this results in distress and maladaptive behaviour.

What are the signs of imposter syndrome?

Unraveling imposter syndrome starts with recognizing its subtle signals. From persistent self-doubt to attributing success to luck, we explore the common indicators that may be lurking beneath the surface.

There are various indicators that an individual is suffering from impostor syndrome:

In an attempt to mask your feelings of inadequacy, you could overwork and ultimately fail to manage your time well.

You could minimise your expertise, capabilities, or capacities.

You could come across as a perfectionist if you go over every little detail and proofread your emails, papers, and tests a thousand times to make sure nothing is missing. Naturally, you never feel as though they are flawless. Every situation puts pressure on you to give it your all, and when you don't, you feel uneasy and inept.

In order to find methods to get better and feel good enough, you might also seek out mentorship and ongoing input from others that validates your performance. You might also lack confidence while showcasing your achievements, making a contribution, or speaking up since you're worried about coming across as naive or foolish, struggle under pressure and have a tendency to perform poorly in stressful circumstances.

Practical steps to overcome imposter syndrome

To overcome imposter syndrome you need to:

1.Acknowledge Your Feelings

Acknowledging your feelings is the first step towards conquering impostor syndrome. Recognise that a lot of successful people go through similar emotions. Franchi & Russell Sewell (2023) report that impostor syndrome affects 60% of medical students. According to Sakulku (2011), impostor syndrome affects 70% of people at some point in their lives. Those that perform well are especially aware of these numbers. Taking the initial step towards empowerment is recognising them.

2. Challenge Negative Thoughts

Face your illogical beliefs and negative self-talk. Instead of concentrating on your alleged flaws, pay attention to your accomplishments and the abilities that brought you to this point. Maintain a notebook to record your accomplishments and encouraging remarks. Our reflective journal X study planner, which is offered on our website both digitally and physically, is a useful tool for you to keep track of your reflections:

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3. Accept Failure as Normal

A necessary component of development and learning is failure. Accept failures as a chance to improve rather than as proof of incapacity. Recognise that obstacles and failures are inevitable for even the most successful people. Going from interview to interview, I personally battled to land my first position as an assistant psychologist, and many people will struggle even higher up the ladder (trainee programmes, etc.). Being rejected is a big part of the process of becoming a clinical psychologist, but what counts is how tough you are and how you will handle rejection.

4. Set Realistic Goals

Set realistic goals that are specific, measurable, achievable, relevant, and time-bound (SMART). Break larger goals into smaller, manageable tasks, and celebrate your progress along the way. This will help build confidence and reinforce your sense of accomplishment.

5. Seek Support

Reach out to mentors, colleagues, friends, or family members who can provide encouragement and perspective. Surround yourself with individuals who uplift and inspire you, and don't hesitate to seek professional help if needed.

6. Practice Self-Compassion

Be kind to yourself and practice self-compassion. Treat yourself with the same kindness and understanding that you would offer to a friend facing similar challenges. Remember that perfection is unattainable, and it's okay to make mistakes.

7. Embrace Growth Mindset

Cultivate a growth mindset by viewing challenges as opportunities for learning and development. Embrace the process of continuous improvement and recognize that skills can be developed through dedication and effort.

8. Celebrate Your Achievements

Take time to celebrate your achievements, no matter how small. Recognize your successes and the progress you've made, and allow yourself to bask in the joy of your accomplishments.

9. Pay It Forward

Share your experiences with others who may be struggling with impostor syndrome. Offer support, encouragement, and guidance to help them navigate their own challenges and realize their potential. There is so many people dealing with the same feelings, especially in the field of psychology. Sharing your experiences with them will make you realise that you are not alone.

10. Practice Self-Care

Prioritize self-care and well-being by engaging in activities that nourish your mind, body, and soul. Make time for hobbies, exercise, relaxation, and meaningful connections with others.

In conclusion, overcoming impostor syndrome is a journey that requires self-awareness, self-compassion, and resilience. By acknowledging your feelings, challenging negative thoughts, seeking support, and practicing self-care, you can break free from the shackles of self-doubt and embrace your worth. Remember, you are capable, you are deserving,and your potential is as real as the impact you can make in the lives of others and you belong.

If you have any experiences or tips to share about overcoming impostor syndrome, feel free to continue the conversation in the comments below!

References:

CLANCE, P. R. (1985). The impostor phenomenon: Overcoming the fear that haunts your success. Atlanta, GA: Peachtree.

Collins, A. (2022, June 23). Imposter Syndrome in high achievers (with Aaron Ross). Your No. 1 Choice in Premium Sales Intelligence. https://www.cognism.com/blog/imposter-syndrome

Harvey, J. C., & Katz, C. (1985). If I’m so successful, why do I feel like a fake?: The impostor phenomenon. New York, NY: St. Martin’s Press.

Huecker, M. R., Shreffler, J., McKeny, P. T., & Davis, D. (2022). Imposter Phenomenon.

Kolligian Jr, J., & Sternberg, R. J. (1991). Perceived fraudulence in young adults: Is there an'imposter syndrome'?. Journal of personality assessment, 56(2), 308-326.

Sakulku, J. (n.d.). The impostor phenomenon. The Journal of Behavioral Science. https://so06.tci-thaijo.org/index.php/IJBS/article/view/521

Sonnak, C., & Towell, T. (2001). The impostor phenomenon in British university students: Relationships between self-esteem, mental health, parental rearing style and socioeconomic status. Personality and Individual Differences, 31(6), 863–874