Have you ever found yourself doubting your achievements and afraid that others will expose you as a fraud?
Like if they see me truly, they will know I’m a bad mom, terrible painter or that I don’t deserve this degree.
Do you secretly harbor fears of being found out?
Well, you’re not alone.
Research from 2011 suggests that approximately 70 percent of people will experience at least one episode of impostor syndrome in their lives.
Some people experience this syndrome for a short period after a new experience or achievement and others battle it their whole lives.
I certainly see how its shadowed many experiences throughout my life. Imagine how I felt when I learned that people like mayo Angelo, Marie forleo and The productive woman all share similar experiences with imposter syndrome.
Mayo Angelo stated, “I have written eleven books, but each time I think, ‘uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.
In an article published by medical new today, Jayne Leonard describes some of the kinds of imposter syndrome.
The expert will not feel satisfied when finishing a task until they feel that they know everything about the subject.
Experts continuously hunt for new information, which prevents them from completing tasks and projects.
Those who avoid applying for a job because they do not meet every requirement may fall into the category of the expert.
People who aim for perfection often experience high levels of anxiety, doubt, and worry, especially when they fail to achieve their ultimate goals.
Perfectionists are usually dissatisfied with their work. They tend to focus on areas where they could have done better rather than celebrate the things they did well.
The natural genius
Natural geniuses are typically able to master a new skill quickly and easily, and they often feel ashamed and weak when they cannot.
People who fall into this category fail to recognize that nearly everyone needs to build upon their skills throughout life to succeed.
The soloist may also be known as the rugged individualist. They prefer to work alone and tend to believe that asking for help will reveal their incompetence.
A soloist will typically turn down help so that they can prove their worth as an individual.
Superheroes often excel in all areas, mainly because they push themselves so hard. Many workaholics can be classed as superheroes.
This overload of work will eventually result in burnout, which can affect physical health, mental well-being, and relationships with others.
Marie forleo shares, “that when we internalize that message, that were not the “real deal” we suffer major consequences. Not just emotionally or mentally but also financially.
We live smaller in all areas of our lives, so let’s discuss some techniques you can use to overcome impostor syndrome
- Talk about your feelings and fears with a trusted friend or profession. Often shedding light on our fears helps to decrease the weight and influence they have on your actions. Share that shame girl.
- Document your achievements. At the end of each day write down what you did accomplish. You may find yourself amazed. Also learn to celebrate your achievements.
- Marie forleo says share your light out not in. don’t focus your energy on how insecure you feel about yourself. Choose to shine it out on your customers, clients, or children and on what they need or want. I call this helping someone else. When you feel shame it’s time to get out of yourself and think about someone else.
- Let go of perfectionism. Accepting yourself as a flawed human being allows you to navigate life with grace. You will increase your esteem and self-worth allowing yourself to try new things. Embrace the motto of failing forward. This is a great time to practice self-compassion techniques like for example supportive touch. I have a video that teaches how to implement this technique in a time of need.
- Become aware of negative thoughts and challenge them. Ask yourself is this true? Choose to think something positive in a negative thoughts place. Counter the negativity and watch how you grow more comfortable in who you are. Create a positive mantra that you can pull out whenever imposter syndrome hits, Mandy you got this.
- Marie also shares having a hype file. This is a document of people’s positive remarks. This may seem silly however it works. If people love your art, skills or practice that you share write it down for the times when you feel self-doubt. I myself use my webpage because there are incredible testimonies on it. It helps center me on the work I’m doing and not the fear within.
- Count your wins. Thanks to negativity bias it’s not natural for us as human beings to track our successes. Negativity bias means we instinctively look for failures and mistakes as a way of survival. This can slowly be undone by intentionally implementing time to look at your wins. If you have worked with me as your coach you know that each session begins by highlighting what went well this week. It’s ok to internalize your success and it will help you battle importer syndrome.
- And finally stay humble. You never need to overcompensate for imposter syndrome. You don’t have to know it all or do it all. You are free to learn as you grow. Stay teachable and keep seeking.
Alright wellness warriors Now you have eight tools to help you overcome imposter syndrome.
go forth and live big lives filled with joy and success.