Creatives everywhere are familiar with impostor syndrome.
It’s a psychological pattern in which you doubt your skills, talents, and accomplishments, and have a persistent fear of being exposed as a fraud or “impostor.”
Despite external evidence of your competence, you may remain convinced that you are not qualified for your position or achievements, and that you have deceived others into thinking otherwise.
This can lead to feelings of anxiety, self-doubt, and a lack of confidence in your abilities, even in the face of success.
Impostor syndrome is often seen in high-achieving individuals, such as academics, professionals, and artists, and can have negative impacts on your personal and professional life.
What are the most effective ways of combating impostor syndrome?
- Recognize and acknowledge your achievements: Take the time to reflect on your accomplishments and acknowledge your hard work and dedication that led to them. It’s important to give yourself credit where credit is due. Using trackers is a great way to make all the “invisible” work you do visible. I have a sheet where I track daily word count written, chapters edited and scheduled for publication that I look at particularly when feeling impostor syndrome crawling up my spine. It helps me see that I, in fact, have done a lot of work.
- Identify and challenge your negative self-talk: When negative self-talk creeps in, challenge it by asking yourself if it’s serving you in moving forward. Looking to see if there’s any evidence to support it can help you reframe negative thoughts into positive ones.
- Seek support from others: Talk to trusted friends, family members, or colleagues about your feelings. Share your struggles with people who can offer support and encouragement. Journaling also helps and allows you to process the underlying feelings.
- Progress, not perfection: Instead of striving for perfection (there is no such thing), focus on learning and growth. Accept that mistakes and setbacks are a natural part of the learning process, and that it’s not making the mistake that’s important, it’s how you bounce back from it.
- Practice self-care: Take care of your physical, emotional, and mental well-being. Make time for activities that bring you joy and relaxation. Sleep enough. Eat well. There’s a limited source of energy for creative work and if you’re depleting it elsewhere, you cannot expect great results.
- Touch grass. Seriously, go. Touch it. You’re hardwired to derive a sense of peace and tranquillity from nature. Go for a walk. Visit a garden, or just a garden centre! Get out there and make contact with the natural world. You’ll come back feeling so much better.
- Read a book. You knew I was going to say this 😂 But yeah, read a book, watch a movie, play a game, dance around to your favourite song in just your underwear, just get outside of your own head for a while. Because that’s where the impostor syndrome lives. So, just like you take a break from annoying colleagues (or family members), take a break from impostor syndrome. It’ll always be there if you decide you wanna get back to it later.
Can gratitude help with impostor syndrome?
Yes, practising gratitude can help combat impostor syndrome.
I’m a big fan of gratitude to solving most problems and achieving most goals in life, because a gratitude practise changes the chemistry in your brain, which makes life just so much easier.
Gratitude involves focusing on what you have, rather than what you lack, and can help shift your perspective towards a more positive outlook.
By regularly acknowledging and appreciating the positive aspects of your life, you can develop a greater sense of self-worth and self-confidence.
One way to practice gratitude is to keep a gratitude journal, in which you write down things you are thankful for each day.
Another way is to make a habit of expressing gratitude to others, by thanking them for their support, encouragement, or contributions to your success.
By incorporating gratitude into your daily life, you can develop a more positive mindset and reduce the impact of negative thoughts and feelings associated with impostor syndrome.
Remember: feelings are data.
This means that emotions can provide you with valuable information about your internal state, your needs, and your environment.
Instead of dismissing your feelings or pushing them aside, you can acknowledge and accept them as important pieces of information.
The purpose of your feelings is to feed you information about the environment you’re in but it’s up to you to listen.
Your emotions are responses to your experiences and can be seen as signals that tell you something about yourself or your situation.
For example, feeling anxious before a big presentation may be a signal that you need to prepare more or seek support from others.
It can also mean that you simply haven’t learned the skills yet that allow you to see that stress response as helpful and beneficial.
By paying attention to your emotions and recognizing them as data, you can make more informed decisions and take actions that better align with your needs and values.
This can lead to greater self-awareness, self-regulation, and overall well-being.
Impostor syndrome isn’t something you experience in a vacuum.
It’s a response to external factors such as societal expectations, cultural norms, and personal comparisons with others.
The pressure to meet certain standards, whether they are set by you or others, can contribute to feelings of inadequacy and self-doubt.
In addition, comparison with others can lead to the belief that you are not as talented, skilled, or accomplished as your peers, which can fuel impostor syndrome.
Moreover, social and professional networks can impact the way you perceive your abilities and accomplishments.
Being surrounded by people who are highly accomplished and successful can make it easier to feel like an impostor, as you may believe that you do not measure up to their level of expertise or achievement.
It’s important to recognise that you are influenced by your environment and that you are not alone in your experiences of impostor syndrome.
Kill your shoulds.
Letting go of the idea of “should” can be challenging, as it often stems from internalised beliefs and external pressures. However, there are a few strategies that can help.
Firstly, it’s important to challenge your assumptions.
Take a step back and examine the underlying assumptions behind your “should” statements.
Ask yourself if they are based on facts or if they are simply beliefs that you have internalised from society, family, or friends.
Secondly, try to reframe your language in a more positive and empowering way.
Instead of using “should” statements, rephrase your thoughts into something more positive.
For example, instead of saying “I should exercise more,” you could say “I want to prioritise my health and make time for exercise.”
Even better is to combine that with gratitude and say “I am grateful I have prioritised my health and made time for exercise.”
Thirdly, it is essential to set realistic expectations.
Often, “should” statements are tied to unrealistic expectations and perfectionism.
Try to set more realistic expectations for yourself and focus on progress rather than perfection.
Break down big, long-term goals into smaller chunks to give yourself a sense of progression.
And celebrate the small wins. Every step counts.
Again, trackers of all kinds are super useful with this.
Fourthly, practising self-compassion is crucial.
Recognise that everyone makes mistakes and experiences setbacks.
Instead of being hard on yourself for not meeting your “should” statements, practise self-compassion and offer yourself kindness and understanding.
Lastly, prioritise your values.
Identify your values and priorities and focus on aligning your actions with them.
This can help you let go of “should” statements that are not in line with your values and help you feel more fulfilled and satisfied.
Remember that letting go of “should” is a process, and it takes time and practice.
Anything worth doing is a marathon, not a sprint, and you have time to take a break and enjoy where you are right now.
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