Cart

Your cart is empty

Continue shopping now

Is Imposter Syndrome Holding You Back?

Sporty & Rich Wellness - Is Imposter Syndrome Holding You Back?

 

By: @ericabassotherapy


Do you ever wonder how everyone else seems to have it all figured out, except you? Do you believe that if others could hear your self doubt they would no longer hold you in a high regard? Or, have you ever had fears that your boss and co-workers will find out that you aren’t that talented or worthy of your position?


It’s estimated that 70% of people will experience feelings of being an imposter at some point in their life. Although the imposter syndrome phenomenon isn’t a formal mental health diagnosis, it is very real. As a therapist, I know that everyone can experience fleeting thoughts like this from time to time. These thoughts may occur when we are growing into a new role or taking on a new challenge. But for some individuals, this is a recurring thought loop that prevents them from believing they are deserving of their successes or that their achievements are due to their own efforts and skills. These individuals may become paranoid that their successes are due to external forces, or luck, and fear that they will eventually be “found out”. This can become debilitating, causing an individual to feel disconnected from themselves and eventually lead to struggles with anxiety and/or depression. 


Imposter syndrome is a psychological phenomenon that often occurs amongst high achieving individuals. Experts have found that individuals who experience imposter syndrome do not all view competence in the same way. Rather, there are five competence types, which are internal rules individuals tend to follow within each imposter type.


Valerie Young, a lead expert in imposter syndrome, has educated women on the phenomen for decades. She is the author of “The Secret Thoughts of Successful Women: Why Capable People Suffer from Imposter Syndrome and How to Thrive in Spite of It”. Read along to understand your imposter type and ways to overcome limiting beliefs so you can trust your abilities, celebrate your successes, and thrive in your endeavors.


The Perfectionist


You never seem to be satisfied and always feel that your work could have been better. You expect 110%. You often get fixated on perceived flaws or mistakes, rather than focusing on your strengths or what went well. You put a lot of pressure on yourself and feel high amounts of anxiety. 


Aim for “good enough”. Check in with your true feelings to set realistic goals and standards for yourself and know when it is “good enough” for the day. Let yourself experience the power and relief from this.


The Natural Genius


You believe you should be good at whatever you do right away. You look at others who are masters of their craft and think they were born that way. Because of these beliefs, you set excessively lofty goals for yourself and feel crushed when you don’t succeed on your first try. Disappointed and frustrated in yourself, you may jump from hobby to hobby, never giving yourself enough time to be a learner. You see setbacks as personal failures and question your competency.


Cultivate a growth mindset where you can watch your abilities and skills increase with the amount of effort you put in. Focus on enjoying the process of learning.


The Superhero


You’re known to step up to the task, have no problem taking on extra responsibility, and doing things for others. You seem to work harder than your peers and always juggle many tasks at once. You frequently feel inadequate, which drives you to push yourself as hard as possible, often denying your true feelings and needs.


Recognize the feelings underneath the habit of people-pleasing. Learn to validate your feelings and needs before prioritizing others.


The Expert


You consider yourself a lifelong learner and never seem satisfied with your level of understanding. You tend to delay starting things (e.g. projects or work tasks) because you need to prepare more. On paper you are highly skilled, although you seem to underrate your own expertise. It just never feels like enough. You always have to be doing more, or you fear you’re underachieving.


Accept there is never an end to learning and you could always be doing more. Learn to differentiate when it is necessary to gain more knowledge and when the urge is driven by fear.


The Soloist


You prefer to work alone and are very individualistic. You feel better about yourself when you’re productive and worse when you perceive yourself to be unproductive. You tend to reject any assistance or help from others and believe asking for or accepting help is a sign of incompetence or weakness. 


Practice asking for help and learn to recognize when additional help or assistance would benefit you more than going about it alone. Identify your support group, meaning, the individuals who you can trust and know will have your back.


An important note is to refrain from labeling or diagnosing yourself here - this is simply to bring awareness to your own beliefs and behavior patterns that may not be serving you. The phenomenon of imposter syndrome affects all kinds of people from all walks of life. We can believe that these feelings are abnormal and that because we are experiencing them it means we are not worthy or are not doing well. As a therapist, I actually see the opposite - it’s usually when one is succeeding in life that one feels this way, and the more one achieves the more opportunities they have to feel like an imposter.


We need to validate to ourselves that these are normal feelings to have when we are doing or learning something new. When we stop fighting the feeling, we dissipate its hold over us. When imposter feelings come up, try validating yourself by repeating how “these feelings make sense because I am still learning and doing something new. I give myself grace in not knowing everything, or being perfect.”


Erica Basso is a Licensed Marriage & Family Therapist practicing statewide in California. She helps guide women in overcoming anxiety, perfectionism, and imposter syndrome. Learn more at: www.ericabassotherapy.com


References:


https://www.mentalhealthjournal.org/articles/commentary-prevalence-predictors-and-treatment-of-imposter-syndrome-a-systematic-review.html

https://www.researchgate.net/publication/233635912_I_feel_like_a_fraud_and_it_depresses_me_The_relation_between_the_imposter_phenomenon_and_depression

https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00671/full

https://www.msjonline.org/index.php/ijrms/article/view/5360

Young V. The Secret Thoughts of Successful Women: Why Capable People Suffer from Imposter Syndrome and How to Thrive in Spite of It. Crown Business:2011.

Previous
Next

The Wellness Club

Sporty & Rich Wellness - How to Navigate Job Insecurity

How to Navigate Job Insecurity

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy Experiencing a layoff at your workplace or losing your job can be extremely stressful. It's normal to feel a range of emotions during such times. Job loss or insecurity can threaten components of psychological well-being, such as one’s financial health and identity, and leave individuals feeling vulnerable and...

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: en.blogs.article.by Taylor Davis

By: drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or cause...

Read more
The Health Benefits of Ghee

The Health Benefits of Ghee

Translation missing: en.blogs.article.by Taylor Davis

By: @islandem_ Ghee, or clarified butter, is the product of slowly heating cow’s butter to 100°C until the fat, milk protein (casein), and sugar (lactose) separate. The protein and milk are...

Read more
The Power of Napping

The Power of Napping

Translation missing: en.blogs.article.by Taylor Davis

By: @inceipek1 In today's fast-paced world, where work schedules are demanding and screens keep us connected around the clock, finding time to rest and rejuvenate has become increasingly challenging. However, one simple yet highly effective practice that offers us a potential solution is napping. Often underestimated, napping holds a plethora of benefits for both physical and mental health. The Science Behind Napping

Read more
Should You Workout on an Empty Stomach?

Should You Workout on an Empty Stomach?

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  This is a topic that has so many variables but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to working out on an empty stomach. The first thing to consider...

Read more
5 Mental Health Benefits of Exercise

5 Mental Health Benefits of Exercise

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  Most of us know about the physical benefits of exercise: improved posture, weight management, increased energy, looking stronger...but what about the psychological benefits of exercise? Here are five key benefits your mental health will get from regular exercise.  Better Sleep: Exercise can help regulate our circadian rhythm which is our body's internal clock that influences when we feel tired and when we feel...

Read more
Nourishing The Mind: How Nutrition Impacts Mental Health

Nourishing The Mind: How Nutrition Impacts Mental Health

Translation missing: en.blogs.article.by Taylor Davis

By: @inceipek1 The saying "you are what you eat" holds more truth than we might realize, especially when it comes to our mental health. The connection between nutrition and mental well-being is a complex and intricate web, with scientific research increasingly highlighting the profound impact that our dietary choices can have on our mood, cognition, and overall mental...

Read more
Sporty & Rich Wellness

Understanding the Complexities of Histamine Intolerance

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition Histamine plays several important roles in the body, including regulating gastric acid production, controlling blood vessel dilation, modulating immunity and response to allergens. Histamine is found in varying amounts in almost all foods. Histamine intolerance results from an imbalance between histamine intake and histamine metabolism in...

Read more
A Root Cause Approach for Treating Perioral Dermatitis

A Root Cause Approach for Treating Perioral Dermatitis

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co Dermatitis is a term that describes general inflammation of the skin. While it is relatively easy to diagnose, discerning the cause can be challenging; typically there are a plethora of factors that come together to cause this condition. Perioral dermatitis (PD) is general inflammation of the skin around the mouth (“peri”...

Read more
A Look Into What a Naturopath Eats in a Day

A Look Into What a Naturopath Eats in a Day

Translation missing: en.blogs.article.by Taylor Davis

  By: @drmelissa.co What I eat in a day is a topic I consistently am asked about and I often hesitate to share because no two people are alike and I believe there is no one-size fits all approach when it comes to diet and overall health. What works for me may not work for anyone else. I...

Read more
Sporty & Rich Wellness

Adverse Reactions to Food: Allergies versus Intolerances

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition Many food-related symptoms are mistaken for "allergies" when in fact they may be food intolerances. Food allergy and food intolerance are two distinct reactions with unique characteristics in terms of their underlying mechanisms. Accurately distinguishing between the two conditions is crucial for effective diagnosis and treatment, and ultimately for improving the wellbeing of those affected.

Read more
Sporty & Rich Wellness

5 Mental Health Benefits of Exercise

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates Many of us know about the physical benefits of exercise, but what about the psychological benefits of exercise? Exercise can help ease anxiety and depression, improve your sleep and keep your memory in check. Here are five benefits your mental health will get from regular exercise. Better Sleep - E

Read more