OVERCOMING IMPOSTER SYNDROME Listening to my inner wisdom and not my inner critic BY. SAHERA SUMAR
“It’s the feeling that everyone else knows exactly what they’re doing, but you feel lost,” explains psychologist Susan Albers, PsyD. Have you ever said any of these things to yourself? “I’m not smart enough” “I’m not working hard enough” “I don’t really deserve to be here” “What if they think I don’t know what I am talking about ?” “I can’t let people see the real me, they won’t like me and I’ll most certainly get fired.” Overcoming Imposter Syndrome Important Fact Imposter syndrome is the label given to a pattern of thoughts, in which an individual doubts their accomplishments and questions their abilities.
Does any of this sound familiar? These were the exact statements that we often tell ourselves throughout our career. Our inner critic can be relentless Do you have an equally harsh inner critic? It can rob you of your confidence, makes you question yourself, stops you going after what you truly want, keeps you endlessly over-preparing, polishing and perfecting and makes you feel like an imposter. We feel we have to pretend to be clever and poised so nobody would find you out. If you’ve ever felt like this, you’re not alone. The research shows the majority of us will experience imposter syndrome at some point in our careers, with some studies putting that number as high as 82%. Imposter Syndrome is a common psychological phenomenon where individuals doubt their abilities and fear being exposed as frauds, despite evidence of their accomplishments and competence. It can be challenging to navigate, but one effective strategy is to listen to your inner wisdom rather than your inner critic. Overcoming Imposter Syndrome important Fact Imposter syndrome is the condition of feeling anxious and not experiencing success internally, despite being highperforming in external, objective ways.
Here ' s how you can approach it: 1 make a list of all the things you have achieved in the last 5 years and what has been the learning you have gained. Recognizing your accomplishments can help counteract the negative self-talk associated with Imposter Syndrome 1. 2. Whenever you catch yourself thinking negatively about your abilities, challenge those thoughts with evidence to the contrary. Ask yourself if there is any objective evidence supporting your selfdoubt. Often, you'll find that your inner critic is based on unfounded beliefs. Reframing can help you gain a more balanced perspective I’m not smart enough” Challenge: If I was not smart enough how did I get this role ? How would I have achieved my goals so far ..” Reframe: I may need to learn a few things, and I am smart enough to do that Recognize your achievements: Recognize your achievements:
Acknowledge your efforts: "I have been working diligently and putting in significant effort towards my goals." Focus on progress: "I may not be where I want to be yet, but I have made progress and continue to grow." Emphasize quality over quantity: "Rather than solely focusing on the amount of time I spend working, I strive to prioritize the quality and effectiveness of my work." Recognize limitations: "I understand that I have limitations in terms of time and energy, and it's important for me to set realistic expectations and take care of my well-being." Celebrate achievements: "I have achieved [specific accomplishments] through my hard work and dedication, and I should recognize and celebrate those successes." Prioritize self-care: "Taking breaks and engaging in self-care activities is essential for maintaining productivity and overall well-being. I am making sure to strike a healthy balance between work and self-care." Important Fact “I’ m not working hard enough” Often imposter syndrome will appear for individuals during times of growth and pushing comfort zones – for example, post-graduation, whilst pursuing further qualifications
Focus on your qualifications and achievements: "I have earned my place here through my qualifications, hard work, and achievements. I bring valuable skills and expertise to the table." Embrace your unique perspective: "I offer a unique perspective and set of experiences that contribute to the diversity and richness of this environment. My presence here is important and brings value. Recognize that everyone has doubts: "It's natural to have moments of selfdoubt, and many successful individuals have experienced similar feelings. I am not alone in this, and it doesn't diminish my worth." Accept praise and feedback: "When I receive positive feedback or recognition, I will accept it graciously and acknowledge that it is a reflection of my contributions and abilities." Focus on learning and growth: "Instead of dwelling on feelings of unworthiness, I will shift my focus to continuous learning and personal growth. I am capable of expanding my skills and knowledge in this environment." Practice self-compassion: "I will be kind to myself and treat myself with the same compassion I would extend to a friend. I deserve to be here, and I will give myself permission to make mistakes and learn from them. important fact It can result in signs such as struggling to accept compliments, discounting successes, feeling to be ‘winging it’ when completing tasks, and thinking that others consider them to be more intelligent than they are. “I don ’t really deserve to be here ”
Share your accomplishments and concerns with trusted friends, mentors, or colleagues. Their perspective can provide a more objective view of your abilities and achievements. They can offer insights and reassurance that can help counterbalance your inner critic. 3. 4. Instead of striving for perfection, focus on continuous learning and growth. Embrace the fact that it's natural to have areas where you still have room to improve. See challenges and setbacks as opportunities for development rather than as proof of incompetence. It is not a mental health disorder, but a set of thoughts in response to stimuli (such as achievement or accomplishments). Seek external confirmation Embrace learning and growth
Treat yourself with kindness and compassion. Remind yourself that everyone makes mistakes and faces challenges. Practice self-care, engage in activities that bring you joy and fulfillment, and be mindful of your own needs and limitations. By cultivating self-compassion, you can counteract the harsh selfjudgment that often accompanies Imposter Syndrome. 5. 6. Surrounding yourself with positive, supportive individuals who believe in you and your abilities can help boost your self-confidence. Seek out mentors, friends, or professional networks where you can receive encouragement and support. It was first documented in 1978 by Dr. Pauline Clance and Dr. Suzanne Imes, and whilst initially was thought to be more prevalent in women, it is now considered to equally affect all genders (Bravata et al., 2019) Cultivate self-compassion Surround yourself with supportive people
Thank you! Conclusion and Next Steps Remember, overcoming Imposter Syndrome takes time and practice. Be patient with yourself and celebrate your progress along the way. By listening to your inner wisdom and challenging your inner critic, you can gradually build selfconfidence and trust in your abilities Sahera Sumar is a facilitator, coach, mentor, and keynote speaker. Previously, Director of the Global Leadership Academy at Schneider Electric. She has worked with leaders in 25+ countries in projects for World Bank, WHO, and AKDN international development. www.worldwidesheroes.com [email protected]