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Even when your peers congratulate you for your efforts, have you ever felt that you don't deserve your accomplishments? Or are you concerned that someone might "discover" that you're not as capable as they think you are? If you find yourself thinking these, you may be experiencing impostor syndrome.
Often referred to as "silent self-doubt," imposter syndrome can have a serious negative effect on both your job and mental health. Even though it's not a clinical diagnosis, its consequences are real and can result in worry, stress, and a halt in professional advancement. Imposter syndrome is a particularly pertinent issue in India, where family and societal expectations frequently collide with career goals.
What is Imposter Syndrome?
The continuous feeling that you are not as smart, talented, or capable as other people think you are is known as imposter syndrome. Individuals who have this outlook frequently blame their accomplishments on timing, luck, or external forces rather than their skills.
The psychologists Pauline Clance and Suzanne Imes originally used the term in 1978 to characterize exceptional achievers who believed they didn't deserve their achievement. It is now acknowledged to be a common occurrence that impacts individuals of all genders, occupations, and cultural backgrounds.
Key Signs of Imposter Syndrome:
- Self-doubt despite apparent success
- Fear of being exposed as a fraud
- Working too much to make up for perceived incapacity
- Refusing to acknowledge or minimize achievements
- Perfectionism that results in burnout or procrastination
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In India's context, societal pressures and workplace competition exacerbate these feelings, making imposter syndrome a hidden yet common struggle.
Common Types of Imposter Syndrome
Understanding the different types of imposter syndrome is key to identifying your specific struggles. Below are the most prevalent types:
1. The Perfectionist
Perfectionists hold themselves to impossible standards. Their self-doubt is exacerbated by the perception that even minor errors are huge failures. It manifests as a fear of delegating, a constant need to revise work, and discontent even after meeting goals.
Impact: Relationship tension, high levels of stress, and decreased productivity.
2. The Superhero
Superheroes base their sense of value on their accomplishments. To demonstrate that they are not imposters, they put themselves in danger. It manifests as difficulties in setting boundaries, taking on additional obligations, and overworking.
Impact: Work-life imbalance, physical health problems, and burnout.
3. The Natural Genius
This personality type thinks they should pick up new ideas or abilities with ease. Feelings of inadequacy arise when learning anything new is difficult. It manifests as avoiding difficulties, giving up easily when faced with them, and feeling inadequate for requiring assistance.
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Impact: Reduced self-confidence and lost chances for personal development.
4. The Soloist
Asking for assistance is seen by soloists as a sign of weakness. They feel that in order to prove their value, they must do everything on their own. It manifests as refusing to work together, taking on too much, and being reluctant to ask for help.
Impact: Overwhelm, loneliness, and a reduced rate of professional
5. The Expert
Experts believe that to be considered competent, one must be an expert in their subject. To "prove" themselves, they are always looking for training or certificates. It can manifest as a fear of applying for jobs before fulfilling all requirements and uneasiness while disclosing information unless completely assured.
Impact: Prolonged self-doubt and delayed professional decisions.
Steps to Overcome Imposter Syndrome
While overcoming imposter syndrome takes time, there are actionable steps you can take to regain confidence and mental clarity:
1. Acknowledge and Name It
Realizing that your feelings have a name—imposter syndrome—is the first step. You can better distinguish facts from sentiments when you acknowledge them.
2. Challenge Negative Thoughts
It is faulty thinking that feeds imposter syndrome. Practice recognizing negative beliefs, such as "I'm not good enough," and substituting evidence-based affirmations for them. For instance: Consider saying, "I earned this because of my hard work and skills," rather than, "I only got this promotion because of luck."
3. Set Realistic Expectations
There is no such thing as perfection. Learn to enjoy little victories and set attainable goals. Keep in mind that making mistakes is a normal aspect of learning.
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4. Seek Support
Speaking with a trustworthy coworker, coach, or mentor can be beneficial. It's common to discover that others share your experiences.
5. Practice Self-Compassion
Treat yourself with kindness. Pay attention to your strengths and growth rather than your shortcomings. Reflecting on accomplishments through journaling can be beneficial.
6. Engage in Therapy
Therapy offers a secure setting for examining the underlying reasons for imposter syndrome. Therapists can help you develop confidence and change the way you think.
Why Online Therapy Can Help
Online therapy can facilitate easy access to mental health care. Virtual sessions provide flexibility and secrecy for professionals with hectic schedules by doing away with the need for travel.
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Culturally aware therapists who comprehend the particular difficulties of managing imposter syndrome in an Indian setting, from social pressures to professional dynamics, are available on platforms such as Rocket Health.
Conclusion
Even though imposter syndrome can make you feel inadequate, it's crucial to keep in mind that these emotions are not facts. You may regain your confidence and succeed in both your personal and professional life by identifying its patterns, getting help, and acting proactively.
Online platforms can give you the support and direction you need to overcome these obstacles, with specialized assistance that blends in perfectly with your daily routine. Visit Rocket Health to book your free consultation and start your journey to a more confident, balanced you.
Beat imposter syndrome with personalized online therapy at Rocket Health. Book your free consultation today and start building self-confidence!
References
Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., & Hagg, H. K. (2020). Prevalence, predictors, and treatment of impostor syndrome: a systematic review. Journal of general internal medicine, 35, 1252-1275.
Maqsood, H., Shakeel, H. A., Hussain, H., Khan, A. R., Ali, B., Ishaq, A., & Shah, S. A. Y. (2018). The descriptive study of imposter syndrome in medical students. Int J Res
Med Sci, 6(10), 3431-4.
Mullangi, S., & Jagsi, R. (2019). Imposter syndrome: treat the cause, not the symptom. Jama, 322(5), 403-404.
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