How to overcome imposter syndrome? 6 steps to regain personal confidence

Impostor syndrome is a psychological phenomenon that is expressed through the feeling of permanent insecurity about our own abilities, of being deceiving the world despite our achievements and the rewards that come with them. This condition affects seven out of 10 people at some point in their lives, limiting their personal and professional development.

“Imposter syndrome is a psychological phenomenon of distorted self-perception of ‘not deserving recognition, neither by oneself nor by other people’ that is based on the inability to assimilate the achievements achieved and is related to feelings of diminished value. The person underestimates or minimizes the successes that can be significant,” says psychologist Grisel Consuelo Medina, professor of the Psychology degree at the Franz Tamayo University, Unifranz.

First identified in 1978 by psychologists Pauline Clance and Suzanne Imes, this condition is not classified as a clinical disorder, but it is a psychological experience that limits us, especially in the work and academic world.

Medina explains that this negative self-perception is common in work and academic environments, where competition and high expectations exacerbate the problem.

“In the educational field, students may avoid tasks for fear of failure, which leads to self-sabotage and, in some cases, abandonment of their academic goals,” explains the psychologist.

Perfectionism, excessive self-demand, and constant comparison with others are key factors that contribute to imposter syndrome. It can also arise from past experiences of failure or harsh criticism, as well as family patterns that reinforce unattainable standards.

The need for approval and fear of failure perpetuate this cycle. This can lead to high levels of anxiety and stress, aggravating the perception of incompetence.

Overcome imposter syndrome

Overcoming this syndrome involves a process of self-knowledge and change of mentality. Here are some practical strategies:

● Recognize and accept the problem: The first step is to identify and admit the existence of imposter syndrome. Accepting that it is a common experience can reduce the emotional burden and open the door to effective coping strategies.

● Talk about it: Sharing these feelings with people you trust can provide a more objective perspective and alleviate isolation. This also helps to normalize the experience and feel greater social support.

● Challenge negative thoughts: Questioning self-destructive beliefs is essential. Reflect on your achievements and recognize that they are the result of your effort and skills, not luck or deception.

● Set realistic goals: Reducing internal pressure by adjusting personal expectations can help reduce anxiety. Achievable goals also allow you to celebrate small achievements, increasing motivation and confidence.

● Seek professional support: Consulting with a psychologist can be beneficial in addressing underlying causes and developing tools to change thought patterns. A professional can provide specific cognitive behavioral therapy techniques to better manage these feelings.

● Celebrate achievements: Learning to value your successes, regardless of their magnitude, is essential to building healthy self-esteem. Recognizing and celebrating your achievements reinforces self-confidence and counteracts internal doubts.

Medina highlights that overcoming impostor syndrome requires building a solid personal assessment.

“It is essential to recognize our abilities and achievements, leaving behind the fear of failure as something negative and perceiving it as a learning opportunity,” he concludes.

Imposter syndrome is not an insurmountable obstacle. With awareness, support and changes in mindset, it is possible to regain self-confidence and achieve success without fear.