Impostor syndrome is a common thought pattern wherein individuals doubt their own skills and achievements and live in constant fear of being uncovered as a fraud.
Even when they have clear evidence of success like awards or a high-ranking job they believe they just got lucky or accidentally fooled others into thinking they are competent. This feeling causes high stress and anxiety.
Bollywood actress Ananya Panday has recently talked openly about this syndrome. She said that despite her successful acting career, at times she felt that she didn’t deserve this fame, and people would one day realize that she wasn’t talented.
Ananya shared her struggle in an interview, and the news made headlines in early October 2024, around the time of the release of her film titled CTRL.
Common Signs and Symptoms
Imposter syndrome is not a type of mental disorder, but it is a stressful psychological pattern. Here are some key symptoms:
Perfectionism: Setting goals too high, then feeling intense shame when those goals go unmet.
Minimization of success: Explaining successes away quickly through comments such as, “I was just lucky” or “The timing was right.”
The Fear of Failure: To avoid challenges or to delay undertaking a task, as one is very scared of failing.
Overworking: Pushing yourself excessively; feeling that only enormous effort can justify position.
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How to Overcome from Impostor Syndrome
Following are a few of the best ways people can move past this syndrome:
1. Acknowledge and reframe your thoughts
Name It to Tame It: The first step is recognizing the feeling. When self-doubt hits, simply say, “This is imposter syndrome.” Recognizing it as a common psychological pattern and not a reflection of reality takes away its power.
Fact vs. Feeling: Counter the negative voice with the facts. If you think, “I just got lucky,” then reframe it with facts: “I worked hard, prepared for days, and then applied my skills to make this succeed.” Stay with the evidence of your competence—not with your illogical fear.
Normalize Doubt: Realize that it’s normal to feel unsure especially when embarking on a new project or after a promotion. Even highly accomplished people, such as Albert Einstein and Maya Angelou, admitted to feeling like “frauds.”
2. Document Your Achievements
Success Journal: This can be a physical or digital log where everything one achieves is written, including little accomplishments. It should include positive emails, feedback from the boss, certificates received, and even tasks that were particularly challenging.
Review Regularly: Whenever you feel a wave of self-doubt, open your journal and read the documented facts of your success. This acts as tangible proof that you are capable and deserving.
Accept Compliments: If someone gives you a compliment, do not give into the temptation to belittle it. Learn to just respond with, “Thank you; I appreciate that,” then mentally file it away in your journal.
3. Share and Seek Support
Break the Silence: Imposter syndrome feeds off of secrecy. Talk through how you feel with a close friend or family member or mentor. You can be practically guaranteed that others have felt precisely the same way, which lessens the feeling of isolation greatly.
Find Mentors: These are people who inspire you but are willing to be real about struggles and setbacks. It helps you set realistic expectations when you see that successful people are not perfect.
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