It’s estimated at least 80% of the general population experiences imposter syndrome at some point in their lives. 1
Have you ever aced an exam, only to feel like a fraud? Or perhaps you’ve landed a prestigious internship, but doubted your qualifications? Don’t worry – you’re not alone. You might be experiencing imposter syndrome; a psychological pattern where high-achieving individuals doubt their accomplishments and fear being exposed as a “fake.”
What Does Imposter Syndrome Feel Like?
Imposter syndrome can wreak havoc on a student’s mental health and academic performance. So, what can happen?
Constantly questioning your abilities: Questioning your skills and knowledge is part of this debilitating issue. Going about your day you may feel you don’t belong or aren’t good enough, sewing that seed of self-doubt.
Afraid of failing: The fear of being exposed as a fraud can paralyze you when you’re in college, leading to procrastination, avoidance, and perfectionism.
Being Perfect: The relentless pursuit of perfection can really hold back your progress, causing you to spend excessive time on tasks and being afraid of making mistakes.
Feeling Isolated: You might feel like you’d rather be alone in your room, so you don’t have to face potential judgment and rejection. Avoiding finding help or support isn’t going to rid you of any of those feelings of inadequacy.
The Impact on Student Life
Struggling with imposter syndrome can greatly impact your academic and personal life. For example:
- Your Academic Performance: Constant self-doubt might lead to feeling less motivated. You might find it hard to concentrate and end up with lower grades.
- Your Mental Health: This syndrome can trigger anxiety, depression, and burnout.
- Your Relationships: When you feel isolated and afraid of being judged, this can strain relationships with your peers and family members.
- Your Career Development: The self-doubt can affect your career aspirations. You might feel it’s better to avoid opportunities or undersell your abilities.
How do I Overcome Imposter Syndrome?
While imposter syndrome can be challenging to overcome, there are some effective strategies to manage and reduce its effects.
For example:
- Look After Yourself: Practicing self-compassion by treating yourself with kindness and understanding. Remember that everyone experiences self-doubt, and it’s okay to make mistakes.
- Acknowledge Negative Thoughts: Acknowledge and challenge negative thoughts that pop into your mind. By acknowledging them and releasing them, you have space to replace them with positive affirmations and realistic self-talk.
- Ask For Support: Try talking to friends, family, or a therapist about your feelings. Sharing your experiences can help reduce feelings of isolation and provide a valuable perspective.
- Set Realistic Goals: Try breaking down large tasks into smaller, manageable steps. Celebrate your accomplishments, no matter how small.
- Practice Mindfulness: Mindfulness techniques, such as meditation and deep breathing, can help reduce stress and anxiety and are widely recognised as a calming measure.
- Focus on The Good Things: Try focusing on your strengths and accomplishments. Keep a record of your successes to boost your confidence.
How Can a Therapist Help Me?
A therapist can provide a safe and supportive space to explore your thoughts and feelings.
Cognitive Behavioral Therapy (CBT) and Psychodynamic Therapy are particularly effective in addressing the underlying beliefs and behaviors associated with imposter syndrome.
With CBT, you will work with your therapist to understand what is maintaining your symptoms and develop new behaviors.
Psychodynamic Therapy focuses on the importance of developing insight into your experience and uncovering unconscious processes that have played a role in past problems and may be contributing to current distress.
What Will Happen If I Don’t Do Anything About Having Imposter Syndrome?
If left, imposter syndrome can have long-lasting consequences. It can lead to missed opportunities, holding back career progression, and chronic stress and anxiety. If caught early on, students can learn to build resilience, boost their self-esteem, and achieve their full potential.
Remember, you’re not alone. By understanding what’s causing your imposter syndrome, and by using effective strategies, you can overcome self-doubt and embrace your true abilities. You can be and feel authentic.
PVD Psychological Associates specialize in anxiety, eating disorders, depression, college and graduate student mental health, trauma, and providing LGBTQIA and Gender Affirming therapy, though we also see individuals for many other reasons.
If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.
