At times it may happen that you do not feel worthy of the good things that happen to you. But have you stopped to think why? Let’s see the characteristics of imposter syndrome and how to detect it.
Imposter syndrome refers to a pattern of thinking and behavior in which a person experiences a persistent feeling of being undeserving of their success or achievements, and believes that they are actually a fraud or imposter who is deceiving others.
Characteristics of imposter syndrome that help detect it
The main characteristics of imposter syndrome that allow it to be detected are the following:
1. Feelings of self-doubt and insecurity
People with imposter syndrome They often question their own abilities and talents and doubt their ability to perform well at their job or in other areas of their life.
People with imposter syndrome tend to minimize their own role in their achievements and success, and instead attribute success to luck, circumstances, or other people who helped them.
2. Fear of being discovered
People with imposter syndrome often fear being exposed as frauds and that others will discover that they are not actually as smart or talented as they seem.
3. Perfectionism
People with imposter syndrome often They feel great pressure to be perfect and do everything right. This can lead to a fear of failure, procrastination, and avoidance of challenging tasks.
4. Difficulty accepting compliments
People with imposter syndrome often have difficulty accepting compliments or recognition for their achievements. They may feel that they do not deserve praise, or that others are being false or exaggerating.
5. Overcompensation
People with imposter syndrome may try to compensate for their feelings of inadequacy by working harder than others, trying to do more than is asked of them, or constantly seeking approval from others.
Differences between imposter syndrome and low self-esteem
It is common for impostor syndrome to be confused with low self-esteem, but there are some important differences between them:
People with self-esteem issues may feel insecure in many areas of their life, while people with imposter syndrome tend to feel good in some areas, but experience a persistent feeling that they are not worthy of their success in those areas.
Imposter syndrome focuses on the feeling of being a fraud, while low self-esteem focuses on the feeling of not being good enough.
People with low self-esteem may have trouble accepting compliments and recognition, but they don’t feel like they’re fooling anyone.
It is important to note that imposter syndrome and low self-esteem can coexist, and that people with imposter syndrome may have low self-esteem in general.
Causes and risk factors associated with imposter syndrome
These are some of the main causes and predisposing elements associated with imposter syndrome.
1. Tendency towards perfectionism
People who are attracted to perfection may be more likely to develop imposter syndrome, as they may feel like they are never doing enough to achieve perfection.
2. Fear of failure
People who are afraid of failure They may feel that any success they achieve is only temporary and that at some point they will be exposed as frauds.
3. Self-demand
People who push themselves too hard and set unattainable goals may be more likely to feel like they are never doing enough.
4. Negative messages from childhood
People who received negative messages as children, such as constant criticism or pressure to be perfect, may be more likely to develop imposter syndrome.
5. Constant comparison
People who constantly compare themselves to others may feel like they are never good enough and don’t deserve the success they have.
6. Significant life changes
People who have experienced significant changes in their life, such as a new job or a new role in life, They may feel insecure in their ability to handle these new situations.
7. Discrimination and stereotypes
People who belong to marginalized groups may feel greater pressure to prove themselves and be more likely to develop imposter syndrome.
Strategies to overcome impostor syndrome
Let’s see what to do about this problem.
1. Identify and challenge negative thoughts
An effective way to address imposter syndrome is to identify negative thoughts and challenge them with more realistic and positive thoughts.
Talking to a trusted friend or family member about imposter feelings can help a person gain a more objective perspective on the situation and receive emotional support.
3. Engage in cognitive behavioral therapy
Cognitive behavioral therapy is an effective form of treatment for imposter syndrome. This therapy focuses on identifying negative thought patterns and helping a person change them to be more realistic and positive.
4. Practice self-compassion
Practicing self-compassion can help a person be kinder to themselves and reduce feelings of shame and guilt associated with imposter syndrome.
5. Celebrate achievements and successes
Taking time to celebrate achievements and successes can help a person feel more confident in their abilities and increase their self-esteem.
6. Focus on learning and growth
Instead of focusing on perfection and success, it is helpful to focus on learning and personal growth.
Therapy for imposter syndrome
These are the most effective forms of psychological intervention against imposter syndrome:
1. Cognitive-behavioral therapy
Therapy can be an effective tool for treating imposter syndrome. Cognitive behavioral therapy (CBT) is a form of therapy that has been used successfully to treat imposter syndrome.
CBT focuses on identify negative thought patterns and help a person change them to be more realistic and positive.
2. Exposure therapy
Exposure therapy is a technique that It is used to face fears and anxieties.
A therapist can help a person cope with challenging situations and learn to deal with the anxiety and stress that can accompany imposter syndrome.
Psychologist advice for this syndrome
As a psychologist, my advice for impostor syndrome is for people to recognize that this pattern of thinking is common and that many people experience it.
It may be helpful to talk to someone you trust about these feelings and seek emotional support and guidance.
If the feelings persist and significantly affect a person’s daily life, it is important to seek professional help from a psychologist or therapist trained in the treatment of imposter syndrome.
