Do You Think That You Have Imposter Syndrome?: and what to do about it

Do I belong here? Who am I to be doing this sort of work? I feel like a fraud, though I’m not doing anything wrong, but sometimes this feels wrong.

Dealing with imposter syndrome can be confusing. Someone who is feeling like an imposter may have these thoughts and emotions, one side telling you that you’re a fraud and the other working to rationalize the situation.

Note: Imposter syndrome is not an official psychiatric diagnosis in the Diagnostic and Statistic Manual (DSM-5).

Who can be affected?

It’s common to have these thoughts of feeling like a fraud in an academic or work setting. Many people, both women and men, including experts in their field, will experience it. People in the helping and healing fields, like mental health professionals, also go through this. They may think something along the lines of, why do people come to ME for support with their issues?

Graduate students may experience this imposter sensation because they are at an in-between phase of professional development. They tend to feel unprepared and don’t fully acknowledge their strengths as they begin their career.

Why does this happen?

People will feel like they’re lacking a certain skill to get the job done. Realistically, people who are working in a constantly evolving field are sharpening their skills and learning new ones quite frequently to keep up with new technologies and research findings. There is an infinite amount of information to learn and an equal amount of skillful work to be done.

Remember, nobody is perfect and mistakes will be made, especially when someone is stepping into a new career. Not only should people acknowledge that their skills need dialed in, people need to also acknowledge their strengths.

The people who don’t acknowledge their capabilities and efforts tend to attribute their accomplishments to external causes, like luck, good timing, or effort that they can’t regularly expend.

If you are having difficulty pinpointing your strengths

If someone is struggling to recognize their strengths, a good way to figure out what those are is to schedule some time with a pen and paper and reflect on times that you handled something well.

  • What was the problem?
  • How did you handle it?
  • What were your strengths?
  • How can you use those strengths now?

Another way of finding strengths is to list achievements.

  • What short-term goals have you accomplished? These can be as simple as time management or maintaining a weekly schedule.
  • What long-term goals have you accomplished?
  • What were your strengths?
  • How can you use those now?

Journaling about talent that you use in school or on the job may be useful.

If someone is still having difficulty thinking of their strengths, they can ask someone whom they are close to, who knows them well, and are comfortable asking that person to list three things that they are good at. Next, the person should take those three things and journal about times they used those characteristics, and lastly, how to apply them in the present. Everyone has things they’re good at.

Recognizing expertise is important. People tend to be overly self-critical, on a level that is self-defeating or unhelpful. Over time, this behavior is destructive and likely smothering out productivity. If someone is working in Information Technology (IT) and they recognize a weakness in a skill, instead of playing into unhelpful thoughts, remembering what what one does well and playing to their strengths will combat this. It’s important to strengthen the weaker skill, but the person also must recall that they are good at. If the IT worker has strong communication and group work skills, then simply highlighting those should help. One can’t always be good at everything. Then, they can communicate to their team where they need assistance in getting the job done.

Pressure to achieve

Pressure to achieve comes from many places. People experience pressure to perform at a higher level from their peers, colleagues, managers, themselves, and messages from society (Think about the American culture, where it is practically a badge of honor to be overworked. This is an unhealthy habit.). Society’s message is that we must always achieve.

Research shows that certain people are more susceptible to fraudulent feelings stemming from their family’s beliefs on achievement and how parents praised or criticized their child.

Perfectionism

One thing to be mindful of when going through imposter syndrome is perfectionism. People will attempt to do everything perfectly and might have an “all-or-nothing” mindset. Being aware and weary of perfectionism is important because it can lead to unnecessary stress and anxiety. “All-or-nothing” thinking is a cognitive distortion and should be reframed (Refer to the cognitive reframing article on how to reframe unhelpful thoughts into helpful ones).

Change your thinking by checking your irrational thoughts and practice reframing them. Read about cognitive reframing.

Interesting info and more answers to burning questions

Feel Like a Fraud?

Imposter Syndrome

A Psychologist Explains How to Deal with Imposter Syndrome

10 Steps You Can Use to Overcome Imposter Syndrome

TED Videos

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How to Stay Afloat Financially While Searching for a Job

Guest article provided by Lisa Walker of neighborhoodsprout.org

No one denies that looking for work can be a difficult and stress-inducing time. There are many challenges you will have to face, and finding a way to support yourself financially is one of them. The good news is that there are many viable options, whether that means pet sitting, crafting and selling your goods, or teaching a musical instrument.

Get Crafting

If you enjoy working with your hands, consider starting a crafting or artistic venture to support yourself. There are many options to explore, so even if you don’t enjoy one form of crafting, you can try another. A craft needs to solve a problem or provide something that people want. What do people enjoy? What do they need that they don’t have? How can you bridge those two and create something desirable? What makes your version the one that people want? A good tip is to not overproduce right away, as it’s wise to experiment to see what adjustments might need to be made. You also don’t need to start out big, either. It could be as easy as a bracelet, a necklace, or even a treat for puppies. The fact is there are many, many avenues for you to try.

Find That Side Gig

If you are not the crafting type, there are plenty of alternatives. The benefit of a side gig is that it allows the flexibility to find a more permanent solution. If you’re good with words, you could try writing or editing as a freelancer. If you are looking for a way to get out of the house and get a little exercise to stay busy, pet sitting or even dog walking can be a lucrative solution. There are different websites you can use as a platform to find clients, or you can advertise yourself independently. However, if you do go independent, know that you will want to get insurance. When you work in other people’s homes or with another person’s pets, you want to have some financial security should something awful happen. However, this is a great side gig that can turn into a full-time position, especially if you love animals. What’s more, a side gig can allow you to set aside time to self-care, which is crucial for maintaining your physical and mental health.

Teach or Tutor

If you have previous experience, especially in fields where there is a lot of growth, you might want to market your skills as a teacher or a tutor. There are websites that allow you to find students, or, like pet-sitting, you can go it solo and advertise on your own. You just need a niche, and then you can go from there, even producing instructional videos or little teasers to get new clients. It could be business related, educational, or even something like music. If you play a musical instrument, you can make money teaching it to others. Even if you only did well in English in school, you can teach it. Also, tutoring in a subject like English to non-native speakers can be very beneficial and rewarding. It really doesn’t matter what you choose as long as you have the experience to advertise yourself as an authority.

Go Online

If you need some time to yourself, but you also need to earn an income, all you need is a computer and the internet to get started. A popular choice is being a virtual assistant. You don’t need experience, just the capacity to focus on multiple things at once. You could transcribe videos, take surveys, test websites, or even start a blog. If you know your way around a computer, you could try web development. Do you speak another language? If so, try your hand at becoming an online translator. Some things may require skills or experience, but many don’t. You could even try your hand at data entry.

Get the Right Help

Starting a new business is challenging, but there are services like ZenBusiness that can support you every step of the way. You might be wondering,  “What is ZenBusiness?” It’s a business support platform with tools and services for entrepreneurs just like you! They offer everything from business registration assistance to tax and banking information. With an all-inclusive go-to, you can focus on choosing the right money-earning role, rather than getting bogged down in the details of getting off the ground.

You can find a fulfilling way to support yourself during a stressful job search. You may need to experiment a bit before you find the right fit, but it is out there. Take care of yourself and work toward doing something you both enjoy and can use to achieve financial stability.

Does the stress of looking for work have you dealing with anxiety? Professional mental health services from Shannon Mick can help you reduce stress and achieve your goals. (724) 841-1963 shannon.mick@finishstrongercounseling.com  

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