How to identify the Impostor Syndrome?

At times it can happen that you do not feel deserving of the good things that happen to you. But have you ever wondered why? Let's see the characteristics of impostor syndrome and how to detect it.

What is Impostor Syndrome?

Impostor syndrome refers to a pattern of thought and behavior in which a person experiences a sensation persistent belief that you are undeserving of your success or achievements, and believes that you are actually a fraud or imposter who is deceiving others the rest.

• Related article: "Albert Bandura's Self-efficacy: do you believe in yourself?"

Characteristics of impostor syndrome that help detect it

The main characteristics of the impostor syndrome that allow it to be detected are the following:

1. Feelings of self-doubt and insecurity

People with impostor syndrome often question their own abilities and talents, and doubt your ability to perform well at work or in other areas of your life.

1. Attributing success to external factors

People with impostor syndrome tend to minimize their own role in their achievements and success, and instead, they attribute success to luck, circumstances, or other people who helped them. they helped.

2. fear of being found out

People with impostor syndrome often fear being exposed as a fraud and that others will discover that they are not really as smart or talented as they seem.

3. perfectionism

People with impostor syndrome often feel great pressure to be perfect and do everything right. This can lead to a fear of failure, procrastination, and avoidance of challenging tasks.

4. Difficulty accepting compliments

People with imposter syndrome often have a hard time accepting compliments or recognition for their accomplishments. They may feel that they don't deserve the praise, or that others are being fake or exaggerating.

5. overcompensation

People with imposter syndrome may try to compensate for their feelings of inadequacy by working more. hard than others, trying to do more than is asked of them, or constantly seeking approval from others the rest.

Differences between imposter syndrome and low self-esteem

It's common for imposter syndrome to be confused with low self-esteem, but there are some important differences between them:

People with problems self-esteem they may feel insecure in many areas of their life, whereas people with imposter syndrome tend to feel good in some areas, but experience a nagging feeling that they are undeserving of their success in those areas.

Imposter syndrome focuses on feelings of being a fraud, while low self-esteem focuses on feelings of not being good enough.

People with low self-esteem may have trouble accepting compliments and recognition, but they don't feel like they're cheating anyone.

It is important to note that imposter syndrome and low self-esteem can coexist, and that people with imposter syndrome may have low self-esteem in general.

Causes and risk factors associated with impostor syndrome

These are some of the main causes and predisposing elements associated with impostor syndrome.

1. Tendency to perfectionism

People who are drawn to perfection may be more likely to develop the impostor syndrome, as they may feel like they are never doing enough to achieve perfection.

2. Fear to fail

The people that have fear to failthey may feel that any success they achieve is only temporary and that at some point they will be exposed as frauds.

3. self-demand

People who push themselves too hard and set unachievable goals may be more prone to feeling like they're never doing enough.

4. Negative childhood messages

People who received negative messages in childhood, such as constant criticism or pressure to be perfect, may be more prone to developing imposter syndrome.

5. constant comparison

People who constantly compare themselves to others may feel like they are never good enough and don't deserve the success they have.

• You may be interested in: "How to stop comparing yourself to others: 5 practical tips"

6. Significant life changes

People who have experienced significant life changes, such as a new job or a new role in life, they may feel insecure in their ability to handle these new situations.

7. Discrimination and stereotypes

People who belong to marginalized groups may feel more pressure to prove themselves and be more prone to developing imposter syndrome.

• Related article: "What are stereotypes?"

Strategies to overcome impostor syndrome

Let's see what to do about this problem.

1. Identify and challenge negative thoughts

An effective way to address imposter syndrome is to identify negative thoughts and challenge them with more realistic and positive thoughts.

2. talk to someone you trust

Talking with a trusted friend or family member about impostor feelings can help a person gain a more objective perspective on the situation and receive emotional support.

3. Participate in cognitive behavioral therapy

Cognitive behavioral therapy is an effective form of treatment for impostor syndrome. This therapy focuses on identifying negative thought patterns and helping a person change them to become more realistic and positive.

4. practice self-compassion

Practicing self-compassion can help a person to be kinder to themselves and reduce feelings of shame and guilt associated with impostor syndrome.

5. Celebrate achievements and successes

Taking time to celebrate achievements and successes can help a person feel more confident in their abilities and increase their self-esteem.

6. Focus on learning and growth

Instead of focusing on perfection and success, it helps to focus on learning and personal growth.

Therapy for impostor syndrome

These are the most effective forms of psychological intervention against impostor syndrome:

1. Cognitive behavioral therapy

Therapy can be an effective tool in treating imposter syndrome. Cognitive behavioral therapy (CBT) is a form of therapy that has been used successfully to treat impostor syndrome.

CBT focuses on identify negative thought patterns and help a person change them to be more realistic and positive.

2. exposure therapy

Exposure therapy is a technique that used to deal with fears and anxieties.

A therapist can help a person deal with challenging situations and learn to deal with the anxiety and stress that can accompany imposter syndrome.

Psychologist advice for this syndrome

As a psychologist, my advice for imposter syndrome is for people to recognize that this thought pattern is common and that many people experience it.

It may help to talk to someone you trust about these feelings and seek emotional support and guidance.

If the feelings persist and significantly affect a person's daily life, it is important seek professional help from a psychologist or therapist trained in the treatment of down syndrome impostor.