CA(SA) - THE SILENT SABOTEUR - Overcoming Imposter Syndrome

Imposter syndrome is a psychological pattern where individuals doubt their accomplishments, feel like a fraud, or believe they don’t deserve their success, despite evidence to the contrary. People with imposter syndrome often feel like they’ve "gotten by" through luck, timing, or deception, rather than their own abilities and hard work. It’s a feeling of being an “imposter” in their own life, as though they’re not truly qualified or worthy of the success they've achieved.

This phenomenon can occur in many different settings — at work, school, or even in personal relationships. It’s especially common among high-achievers, who might set unrealistically high standards for themselves or fear being “found out” as inadequate.

Symptoms of Imposter Syndrome include:

• Self-doubt: Constantly questioning whether you’re good enough, or fearing that your success is accidental or undeserved.
• Perfectionism: Setting extremely high standards and being overly critical of yourself when you don’t meet them.
• Fear of failure: A strong fear that failure or mistakes will reveal you’re a fraud.
• Attributing success to external factors: Believing your accomplishments are the result of luck, timing, or help from others, rather than your own skill or effort.
• Difficulty accepting praise: When others compliment you or acknowledge your success, you feel uncomfortable or try to downplay your contributions.

Why does imposter syndrome happen?

• Social Comparison: We often compare ourselves to others and, in doing so, may feel inadequate. Social media, in particular, can exacerbate this, as people tend to present only the best parts of their lives.
• High Expectations: Those who experience imposter syndrome may have grown up with the message that they always need to be the best. As a result, any achievement may feel like it’s never enough.
• New Challenges: Taking on new roles or responsibilities (e.g., a promotion, new job, or major life changes) can trigger self-doubt, especially when facing situations outside your comfort zone.
• Perfectionism: The belief that anything less than perfect is unacceptable can lead to feeling like a failure, even when you've accomplished a great deal.

How to overcome imposter syndrome:

1. Acknowledge it: The first step is realizing that imposter syndrome is common and that you’re not alone. It’s more about your perception than reality.
2. Talk about it: Discussing your feelings with others can help you realize that many people feel the same way. Talking to mentors or peers about your experience can also offer reassurance and perspective.
3. Reframe your thoughts: Start recognizing and challenging negative thoughts. Instead of focusing on your doubts, remind yourself of your accomplishments and the skills you bring to the table.
4. Accept praise graciously: When someone acknowledges your success, accept it. You earned it, and you deserve recognition.
5. Celebrate achievements, big and small: Take time to reflect on your successes and the hard work that got you there. Celebrate progress, not just perfection.
6. Stop comparing: Everyone’s journey is different. Instead of comparing yourself to others, focus on your own path and growth.
7. Seek support: Consider working with a therapist or coach to unpack deeper feelings of self-doubt, especially if they’re significantly affecting your well-being or work performance.

Imposter syndrome doesn’t go away overnight, but by recognizing it, challenging it, and reframing your thoughts, you can learn to manage and reduce its impact. Ultimately, it’s about trusting your abilities and understanding that success is the result of your effort and worth — not just luck or chance.