IMPOSTER SYNDROME
This is the time of year when many students are graduating from their respective programs from high-school all the way to doctorate level graduates. Convocation is an exciting time for many, it’s when each individual is recognized for the hard work they have put in to achieving their goal. Yet for many this time is marked by shame, guilt, and fear. A fear that they will be found out for being imposters, or that they are not worthy of the degree being handed to them. This phenomenon is not only present among recent graduates but it is prevalent in many different areas of society.
The “Imposter Phenomenon” was first described by Dr. Pauline Clance in 1985. She observed that individuals with imposter syndrome experienced intense feelings that their achievements are undeserved and they worried that they would exposed as a fraud. Research into this phenomenon has found that it impacts a wide range of people from a vast array of professions and backgrounds . Despite what may seem like objective success, individuals may feel like they are somehow fooling everyone around them, and that one day the ball will drop and everyone will find out they are a fake.
These feelings can have a negative impact on a person’s overall well being and can effect a person’s sense of self, their mood, and their relationships with others. As a way to cope with the subsequent stress people will often turn to maladaptive coping strategies such as avoidance, substance use, or overworking. These methods of coping may in turn exacerbate the existing feeling of imposter syndrome and they tend to lead to burn out. It may also actually cause you to appear less competent, and therefore confirming your fears.
Rather than fighting the feeling of imposter syndrome, it may actually be more beneficial to accept the emotions you are experiencing. This may seem counter-intuitive but even by simply naming what you are experiencing can help you to stop them because then you develop a deeper awareness into your own self-doubts and recognize them as “imposter syndrome thoughts”. Once you are able to label them, you can remind yourself of your worth by keeping stock of the success you have had (big or small). Even calling a friend or family member who is a source of positive support can be a great resource to combat feelings of inadequacy. You can also keep stock of your success by keeping a gratitude journal. Start by simply writing down 2-3 things that you are grateful for. This helps to shift your thought process from a negative lens and fosters feelings of confidence and hope. It can also help you to find evidence to use against feelings of self-doubt, and demonstrate to yourself that you’re a capable and confident and have in fact been able to step-up during difficult/stressful situations. The good news is our brains are malleable and you can mold it in a way that works better for you, once you are aware of what is not helpful.
