Escape the Impostor Trap

Do you downplay your accomplishments as luck or charm? Feel like a phony fooling people into overestimating your abilities? Worry that any day now, you’ll be exposed as the fraud you must surely be?

If so, you’re experiencing a psychological phenomenon known as impostor syndrome. But there are proven ways to stop feeling like an undeserving faker and start owning your success.

What is Impostor Syndrome?

Despite outstanding credentials, praise, and competence, impostors feel like they don’t deserve their achievements.

Identified in 1978 by psychologists Pauline Clance and Suzanne Imes, Impostor Syndrome causes high achievers to attribute their success to external factors, not ability or merit. Inside, they feel inadequately prepared or intelligent for accolades and duties.

Impostors downplay their capabilities out of an irrational fear of being revealed as phonies. This fraudulent thinking causes distress, erodes confidence, and can lead to detrimental work patterns.

Who Struggles with Feeling Like a Fraud?

An estimated 70% of people grapple with impostor syndrome at some point. High achievers - students, entrepreneurs, creatives, academics, professionals - are especially susceptible but anyone can experience it.

Perfectionists who base self-worth on achievement are prime candidates. Impostor feelings often emerge when facing new responsibilities like earning a degree, taking a promotion, launching a business, or gaining recognition.

Why Impostor Syndrome Happens

Impostor syndrome stems from:

- Basing self-value on achievements. Success is never enough to feel worthy.

- Perfectionism. Impossibly high standards ensure constant disappointment.

- Discounting successes as flukes while dwelling on failures.

- Fearing mistakes and criticism will confirm inadequacy.

- Feeling degrees and credentials were unearned or insufficient preparation.

Additionally, women and minorities contend with lack of role models, scrutiny, and minimized contributions - all impostor triggers.

How to Identify Impostor Thoughts

Feeling like a fraud is rarely grounded in reality. Watch for these telltale thoughts and behaviors:

- You feel undeserving of your accomplishments and intimidated by high achievers.

- You distrust praise and positive feedback, brushing it off as incorrect.

- You attribute your success to luck, charm, or fooling others - not authentic ability.

- You put in exhausting hours trying to prove your capabilities.

- Setbacks and criticism crush you.

- You hesitate to seek promotions or new opportunities, fearing failure if pushed too far.

- You minimize your expertise and contributions.

- You harshly criticize yourself and obsess over mistakes.

When self-perception and actual competence don’t align, impostor syndrome thrives.

5 Tactics to Stop Feeling Like a Fraud

If irrational self-doubt is hijacking your success, implement these strategies:

Keep an achievements list

Objectively document your accomplishments, credentials, skills, and positive feedback. Refer to it when you need evidence of your competence.

Watch for thought patterns

Note situations that trigger impostor thoughts using a journal. Identify and challenge distorted thinking.

Give yourself credit

When praised, just say “thank you” instead of deflecting it. Speak affirmations like “I deserve this success.” Own your wins.

Find supportive allies

Confide in trusted peers who can reinforce your capabilities when self-doubt strikes. Especially seek those who’ve overcome their own impostor syndrome.

Change how you measure self-worth

Redirect from relentless achievement by spending time on non-evaluated activities like hobbies, nature, and relationships.

Take small risks to build confidence

Challenge fears by stepping outside your comfort zone in manageable ways and taking action before fully ready. Prove to yourself you can succeed.

Keep perspective

Self-doubts and stumbles are normal growing pains, not proof of inadequacy. Stay patient with yourself.

You belong in the room and deserve your success. Implement these strategies to escape impostor thinking, internalize your self-worth, and lead with the confidence you’ve earned. The more you own your capabilities, the more that fraudulent feeling will fade.

Still Feel Like an Impostor? Next Steps to Gaining Confidence

If impostor syndrome persists even after trying these tactics, you may need additional support. Consider:

Seeking therapy to work through underlying issues like perfectionism or limiting beliefs.

Joining (or forming) a support group to share struggles and successes with others who experience impostor syndrome.

Reading books like "The Secret Thoughts of Successful Women" by Valerie Young which offer frameworks to understand and overcome self-doubt.

Taking public speaking or leadership courses to build real-world skills and confidence.

Listing what you’ve gained from failures and setbacks rather than just ruminating on them as proof of inadequacy.

Considering career counseling to ensure you’re playing to your strengths and in the right professional roles.

With commitment to countering irrational thinking and recognizing your authentic achievements, you can finally start believing in yourself. The impostor trap can be escaped.