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Impostor Syndrome

All, Mental Health

by Tori Roalef
March 7, 2023

People who experience imposter syndrome may believe that they are unworthy or undeserving of their achievements, praise, or others' high esteem. Imposter syndrome may manifest as negative self-talk and limit us from growing and stretching ourselves.

This week, we're learning what imposter syndrome is, how we can recognize it, and how we can overcome it by adopting a growth mindset.

The Idea of the Week

What is imposter syndrome? Imposter syndrome is the experience of feeling like a fraud or a fake compounded with an overwhelming feeling exposed as a fraud. This 7-minute read from Verywellmind shares the types of imposter syndrome, its characteristics, the potential causes, and 9 ways to cope with it. First, start by asking yourself:

What core beliefs do I hold about myself?
Do I believe I am worthy of love as I am?
Must I be perfect for others to approve of me?

Please note that imposter syndrome is not a diagnosable mental illness. Also, imposter syndrome may be experienced in the workplace, school, and in personal relationships.

Practice of the Week

How do we overcome imposter syndrome? NPR shares 5 Steps to Shake the Feeling that You’re an Imposter (a 3-minute read or a 21-minute listen):

Identify the feeling/experience. Identifying our feelings around an experience can be difficult. Dr. K from Healthy Gamer on YouTube interviewed Yuna (11-minute video) about experiencing imposter syndrome, which may help identify the thoughts and feelings surrounding the experience of imposter syndrome.
Take stock of your abilities. Make a list with 3 columns: things you’re not so good at, things you’re okay at, and things you’re very good at. Write everything you can think of.
Acknowledge the roles of racism and oppression. “In predominantly white spaces, people of color can battle to feel a sense of belonging, and this challenge is only exacerbated by racism.”
Ask for help. Find and build your support system. Learn that asking for help does not make you weak.
Take a break when the pressure is high. Take care of yourself, your well-being, your mind, and your body. Make a list of items and activities that connect you back to yourself, ground you, or reenergize you. Then, employ those techniques when you need them.

Imposter syndrome manifests in thoughts that can feed a fixed mindset. Cultivating a growth mindset can give us the space to acknowledge our feelings as well as acknowledge that we can still grow. This 11-minute TED Talk shares what a fixed mindset vs. a growth mindset is and how we can instill a growth mindset.

In what ways will you be gentle with yourself this week? Let us know on our Instagram or Facebook page!