Imposter Syndrome

What is it?

Whether we realize it or not, we’ve all experienced imposter syndrome. What is it exactly, and what can we do about it? Imposter syndrome is our inability to believe that our success is legitimate or even deserved as a result of one's efforts or skills. At one time or another, we all have had that feeling, whether it be in a new school, job or relationship. Simply put, it is a way of looking at ourselves in new situations and telling ourselves the opportunity is too good to be true. It’s telling ourselves that someone will expose the fact that we’re not as good as we thought we were, and the new opportunity will end.

As a coping mechanism, imposter syndrome helps us process what’s happening and the unknown of what’s to come. We don’t have a base point to rely on, so we begin to think negatively about ourselves to the point of thinking we don’t belong. Imposter syndrome is a maladaptive thought process that causes many people to experience anxiety.

Overcoming Imposter Syndrome

Develop a habit of building awareness of how you feel in new situations. If you experience fear or lack confidence, especially in new situations, you will react by avoiding the situation or doubting yourself. PAUSE and assess your feelings and the facts about why you’ve reached this thought pattern. Become aware that self-sabotage is preventing you from achieving your goals.

Change your Narrative

Create a thought checklist for changing negative thought patterns.

• Is this thought based on fact or feelings?

• Is this thought helpful in reaching my goals?

• Is this thought helping me feel the way I want to feel?

See the new experience/feelings/thoughts as an opportunity to learn something new and gain new skills. Create new goals and put yourself ahead. Engage in doing something new, and know that it will become easier as time goes by. Don’t forget to celebrate your accomplishments along the way! Take yourself to lunch, take the weekend off, spend some time with family and friends … as long as you do something you enjoy.

Imposter Syndrome and Graduate School Applications

Many of the people I have met over the past decade have doubted whether going to graduate school was for them. Not for a lack of interest in pursuing advanced studies, but a lack of confidence in whether they would submit a competitive application. My number one piece of advice when applying to graduate school is not to compare your qualifications to someone you know who applied to a similar program and school. Keep in mind that what made this person stand out in the review process will be very different from what will make you stand out. These differences contribute to the diversity in applicants admissions committees seek to admit.

How do you deal with imposter syndrome? What would you tell a friend or colleague who expressed feeling this way about a new opportunity?

Debby