The Impostor syndrome to understand and overcome – tips and strategies

What is the Impostor syndrome?

The Impostor syndrome describes a psychological phenomenon that affects millions of people around the world. It describes the feeling Uncertainty, Inferiority and constant fear, as a fraud to be exposedeven though you are actually competent and successful.

The Impostor syndrome affects many areas of life and leads to self-doubt, even in the case of great Successes.

Affected to believe, their achievements were due to luck or other factors, and fear, to be exposed, if your true skills come to light.

Maya Angelou (Source Wikimedia)

This widespread phenomenon affects people from different walks of life. Famous personalities such as Maya Angelou, Meryl Streep, Tina Fey and Emma Watson have spoken publicly about their experiences with the Impostor syndrome. Despite their success, they often felt as a fraud inside and doubted their own abilities.

How is the Impostor syndrome? Facts please!

The symptoms of Impostor syndrome can vary, and often depend on the Person and their environment.

About 70 % of the people feel at least once in your life as a conman (Hill, Stanny, & Ziegert, 1999), among men and women alike (Gravois, 2007). 

It also occurs more frequently in the case of highly gifted, for example, in the case of students and experts (Clance, 1985).

Here are some of the most common symptoms:

• constant doubt to their own performance and competence
• excessive Fear of criticism and rejection, tend to have a lower self-esteem and a generally higher level of anxiety (Bernard et al., 2002; Cokley et al., 2013)
• Perfectionism and the fear of making mistakes
• Trouble of its own Successes to recognize
• Successes to external factors such as luck or the help of others, due to, as their own skills (Leary et al., 2000)
• Comparisons with other people (here an article on how to stop this), and the feeling that all the others are successful
• the feeling that his work, his position or his Job don't really deserve it has
• the Avoid challengesin order not to be as exposed as fraud

And how can you tell if you are affected by Impostor syndrome?

Do you suffer from the Impostor syndrome?

You don't have to, however, gifted, not necessarily high or be an expert in order to be affected. But look for yourself: Answer the following questions to find out whether or not you may have to do with the Impostor syndrome:

• You are worried secretly that they are not intelligent, capable or qualified, as all of the other "thinking"?
• To write your achievements in luck, Timing, relationships, or a computer error?
• They believe, "If I can do it, everyone else"?
• Do you suffer from the smallest defects in your work?
• Are you struck by constructive criticism, because they see it as a proof of your disability?
• If you are successful, you feel secretly as if they had fooled them all again?
• You Worry that it's only a matter of time before they "discovered"?

Many people are struggling with these thoughts, is obvious. But where is the origin of this thought is to find a way to?

Where is the Impostor syndrome?

The Impostor syndrome can have various causes. Here are some of the most common:

• an environment that combines success with high expectations and little praise pronounce
• a supercritical parent or teacher who sets high Standards
• a culture, which is considered to be a success as, of course, and criticism as a personal weakness (Yes, in Germany, fortunately, barely there... 😉
• a previous failure or a bad Feedback has shaken self-confidence in a sustainable manner (maybe you need there's a level of Self-esteem?)
• personal experiences with discrimination or marginalization that do not reinforce the feeling that it really belongs to

It can occur when one is in a new role in learning a new skill, or if you work in a group of talented people.

It can also occur due to traumatic experiences in the past, or as a result of unfulfilled expectations.

A few hits here? Which is the Impostor type are you?

5 different Impostor types

Valerie Young describes five different types of Impostor syndrome:

1. The PerfectionistThis type strives for perfection and has difficulties of his own achievements to be recognised.
2. The ExpertThis type believes that he or she is only successful, if everything is perfect and all the Details were taken into account.
3. The LonerThis type has trouble asking for help or support, accept, and often feels isolated.
4. The natural geniusThis type believes that success and achievement are the result of natural talent and not on hard work or effort.
5. The Super HeroThis type has difficulties to say no and delegate tasks as he or she thinks he or she has to do everything alone.

To have a Label, of course, is beautiful. It distracts but a little of all of the hard costs that may occur due to the impostor syndrome. Both you and your employer.

Fake it till you make it? The cost of the Impostor syndrome on the career and the company

In particular, in the world of work, there is often a large discrepancy between the outer appearance and the inner feeling of Impostor syndrome.

Many people are affected by this syndrome, to try by means of external signals, such as clothing, body language or use of language to convey that you feel comfortable in a Position, although inwardly they are plagued by self-doubt.

This behavior can lead to self-perceived consciously and competently. In the long term, it can have a negative impact on the career, because you are constantly under pressure to meet the expectations of others and to surpass themselves. Permanent Overload can lead to Stress, Burnout and a sense of inadequacy.

Employees who experience the Impostor syndrome, ...

• are more likely to be cautious in sharing ideas and asking questions or
• not be able to engage in more sophisticated ways, or tasks
• are often overlooked for promotions
• interpret constructive Feedback in a negative direction
• prokrasti kidney in major projects and tasks 
• operate Job-Hopping or sabotage otherwise your success
• work too much and prepare an excessive amount of
• experience unnecessary mental Stress and fatigue

Cost of the organization

But companies also suffer if their employees:the interior of the necessary self-esteem is missing and should have an interest in it, by means of appropriate appreciation of their employees:the inside . Staff:the inside with the Impostor syndrome...

• have less ideas and solutions, to miss more opportunities and are less common in Pools of Talent
• feel procrastination often unnecessary Stress, waste of time and come in avoidable crises
• Job-Hopping leads to costly recruitment procedures, and finding new employees:indoor
• to a lot of work and Übervorbereitung lead to loss of time and lower productivity, as well as to expensive Burnout of employees.

It is therefore important that you realize that you don't have to be perfect, and that it's okay, weaknesses, and errors.

Open and honest communication with colleagues and superiors can help you to feel less isolated and get support. A targeted self-reflection and the Examine your Strengths and weaknesses can help to overcome the Impostor syndrome, and to promote the career for the long term.

But there are other ways to deal with the syndrome and its negative consequences.

How can you overcome the Impostor syndrome?

To overcome the Impostor syndrome is not a simple process, but it is possible. Here are some strategies that can help you are:

1. They Speak with other people about your Feelings and experiences. Often they do not realize that they are not alone. Often, the first step is to someone, the hardest. From here on, it's easier.
2. You reflect on your successes and achievements. To write to you, and have done well to read this list on a regular basis. This will help you to understand what you have done it all before. Fact-based.
3. Acceptthat it is okay to make mistakes. Mistakes make us, in fact, be the first! No one is perfect, and mistakes are an important part of the learning process.
4. Avoid the comparison with other people. Each of them has his own story and his own way. And often you'll compare speed anyway mitt to the other. Even if it appears only once.
5. You work on your Self-acceptance and your self-esteem. Are you looking for positive qualities in yourself, and try to praise themselves. This, too, will feel initially weird, because you're not used to it. The way, however, promised... 😉
6. Contact realistic goals and you divide it into small steps. So you can collect more experiences of success and self-awareness.

Conclusion

If you feel that you suffer from the Impostor syndrome, do not hesitate to talk about it. There are many people who are in the same Situation as you. With a few simple strategies, you can learn to trust themselves and their abilities to the full.

And if you want to get professionals to the side – you know, where to find what are. 😉