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Imposter syndrome is a common phenomenon among high achievers who may experience self-doubt and high-functioning anxiety when under high stress. Although it’s not an official diagnosis in the DSM-V, knowing the signs of impostor syndrome can help you cope with burnout, depression, and anxiety.
Imposter syndrome, also known as the impostor phenomenon, impostor syndrome, impostor, and perception of cheating, was first described in 1978 by Dr. Suzanne Imes and Dr. Pauline Krance.
Recognizing Imposter Syndrome
1. The scammer cycle
One of the characteristics of imposter syndrome is the imposter cycle. The impostor cycle begins when people are faced with a challenge or challenge, leading to overpreparation and procrastination. Both of these reactions can lead to burnout and suboptimal productivity. People who overprepare believe they have to work harder than others to get things right, while people who procrastinate believe they have to work harder than others to get things right, while people who procrastinate believe they have to work harder than others to get things right, while people who procrastinate believe they have to work harder than others to get things right. They feel that they are not good enough and that they will eventually be exposed as fraudsters.
A defining characteristic of the impostor cycle is that there is only a fleeting sense of accomplishment after a challenge is accomplished or a task is completed. People with impostor syndrome are unable to internalize their own successes and may attribute success to luck or external factors. This perpetuates a never-ending cycle of self-doubt, fear, and anxiety. However, this can also be considered a strength in some situations, if characterized as humility.
2. Perfectionism
Perfectionism is a major driver of impostor syndrome. The need to achieve unattainable standards and self-centered expectations create a toxic feedback loop of hypercompetitiveness and harsh self-criticism, often fueled by comparing ourselves to others. . The desire to be the best is a positive driving force for many high achievers and can be a source of inspiration and ambition, but when taken to extremes coupled with harsh internal self-criticism, perfectionism It can lead to mistrust. Lack of self-confidence, lack of assertiveness, unhealthy workaholism.
3. Superheroism and self-sacrificing martyrdom
Perfectionism and the desire to be the best can manifest as superhero acts and martyrdom. There, people sacrifice their own interests and self-control for the greater good (team, company, family, etc.). Initially, this behavior may be highly praised or rewarded, but over time, this superhero role can become a harmful cycle of overfunctioning and underfunctioning in personal or professional settings. It can cause dynamics. This dynamic results in people with impostor syndrome taking on unsustainable workloads that should be shared or delegated. This overload causes imbalances in our personal lives and relationships, ultimately leading to burnout, frustration, and resentment.
4. Fear of failure (nonviolent phobia) and analysis paralysis
People with impostor syndrome often experience a strong fear of failure, anticipating that failure will reveal their own inadequacies. This fear can lead to high-functioning anxiety and task avoidance, making people unable to start or fully engage with a task. This avoidance reinforces the feeling of being an impostor, amplifies the fear and shame associated with failure, and perpetuates further avoidance.
5. Fear of success (achievement phobia)
Paradoxically, people can be fearful of success because success brings increased attention and scrutiny, and high expectations that feel unattainable.
6. Denial of ability
People with impostor syndrome suffer from deep-seated low self-esteem and self-confidence, and often downplay their own accomplishments, abilities, intelligence, experience, and skills. Often these stories come from childhood experiences or family myths, and success stories attribute success to luck rather than hard work, talent, or ability.
7. Analysis paralysis and indecision
A common result of impostor syndrome is that you end up facing a major career or personal crisis and feeling stuck or defeated. This often occurs when faced with important, long-term decisions that seem irreversible or unsolvable (or the outcomes of all solutions seem suboptimal). This impasse can take the form of analysis paralysis and indecision, manifest as negative rumination and negative projections, worsen anxiety and depression, and disrupt sleep.
Key signs that can help identify impostor syndrome
The first step to overcoming imposter syndrome is identifying and addressing it. The main signs are:
Persistent lack of self-confidence despite evidence of success Overworking or procrastinating at work Difficulty accepting praise or recognition (praise deflection) Attributing success to luck or factors other than personal ability Being a fraud Anxiety or fear of being found out A fleeting sense of success after a challenge is achieved Hesitation from taking on new opportunities due to fear of failure
Essentials for Imposter Syndrome
Dealing with impostor syndrome
It’s often helpful to work with a therapist to identify and address the deeper roots of your self-doubt. In working with hundreds of high achievers, I have discovered that there are common themes from childhood and early adult experiences that lead to the development of imposter syndrome.
Common causes of impostor syndrome include highly critical parents who compare themselves to siblings or peers, or environments where acceptance and praise depend on accomplishments and results. A lack of role models who have healthy work boundaries and a strong sense of self-compassion and self-acceptance can also lead to impostor syndrome. Cultural expectations of humility and self-sacrifice may also play a strong role. Traumatic experiences such as childhood bullying, neglect, or abuse can also instill deep feelings of worthlessness.
It is important that high achievers approach these experiences with a psychotherapist who has experience in helping them identify and reframe these underlying (often initial) influences. Rewriting these long-held self-corrosive stories can help people overcome the self-doubt, shame, and anxiety that come with impostor syndrome, paving the way to self-empowerment, confidence, and authenticity.
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