Do you also feel like you're not worthy of this? Let's talk about Imposter Syndrome!

Have you ever felt, instead of being happy about your accomplishment, the fear of asking yourself, "Oh, am I really worthy of this? Am I not as good as others think I am?" When you get a promotion at work, pass an exam, or are you praised by someone, do you feel like you're saying to yourself, "I'm not worthy of this, one day everyone will find out who I really am"? This feeling is simply called `(Imposter Syndrome)`.

What exactly is Imposter Syndrome?

Simply put, `Imposter Syndrome` is when you doubt your own abilities and success . Even though others think you are smart and do things well, you feel deep down that you are not that smart, that you are like an imposter. You are constantly afraid that one day this lie will be caught.

Although this is not officially classified as a mental health diagnosis, this feeling can have a significant impact on many aspects of your life, including work, education, and even relationships. Some people also call it `imposter phenomenon` or `fraud syndrome`.

This is like a cycle (The Imposter Cycle)

Many people with `Imposter Syndrome` see a pattern in their behavior, something like a cycle. Imagine that you have a big presentation to give at the office. If you have this feeling, you start to worry excessively about it, and you start to worry, "Am I going to fail?" There are two things that can happen in this situation:

1. Procrastinating until the last minute: You procrastinate without even starting. Then you finish the task at the last minute with a lot of stress and anxiety. Even if the task is successful, you think, "Oh, I was lucky that this worked out."

2. Working too hard: You work harder than necessary, day and night, trying to do everything perfectly. But when you succeed, you don't take credit for it . You think, "Someone smarter than me would have done this without having to work so hard."

Either way, the feeling of happiness after you achieve your goal doesn't last long. Because you can't let that success "settle in." Instead, you start to dread the next big thing. You start to doubt, overwork, or procrastinate again. And so the cycle continues.

Who gets this feeling?

In fact, anyone can experience this feeling. In 1978, two psychologists, Suzanne Imes and Pauline Rose Clance, first identified it among high-achieving women. But research has now found that it is common to many people, regardless of gender, in a variety of occupations.

This feeling can often arise when you feel different from your peers or colleagues. For example, being a woman working in a male- dominated field. It is also common for those who feel like they are in a minority in education or the workplace.

Do you suspect you have Imposter Syndrome? Check out these symptoms

To find out if you have this feeling, see if the following characteristics are common to you:

• Thinking that everyone else knows more than you do.
• Always thinking that you're not as smart as others think you are.
• Thinking that your achievements are the result of "luck", "people you know", or the bad decisions of others.
• Feeling like the aforementioned "imposter cycle" is repeating itself in your life.
• The fear that you don't belong where you are (at work/school) and that others will realize it someday.
• Feeling like everything always has to be done to the best of its ability or better than expected.
• Feeling uncomfortable when someone compliments you.
• You are the one who hinders yourself from reaching your goals .
• Fear of disappointing others.
• You can't forget even the smallest mistake you made and keep thinking about it.
• Thinking, "If I were smarter, smarter, I wouldn't have these doubts."
• Getting the approval of others is very important to you.

What could be the reasons for this situation?

There can be several reasons for this feeling.

• Personality traits: Traits such as high anxiety, low self-esteem, and perfectionism are associated with this.
• Environment of upbringing: Sometimes, this condition can develop in people who grow up in families that have always emphasized achievement and success. It can also be caused by receiving conflicting messages from parents, such as excessive praise at times and harsh criticism at other times.
• Feeling like an outsider: For example, if you are not naturally competitive in a highly competitive workplace, you may feel like "I don't fit in here." Also, feeling different from others because of your race, age, gender, or economic status can lead to `Imposter Syndrome.'
• Social Media: When you see pictures of other people's "perfect" lives, you're more likely to compare yourself to them and feel "I'm not enough."

What can be done to avoid this?

It's hard to fight these troubling thoughts alone, so it's important to get support from others.

Medical advice and treatment

• Talk Therapy: Talking to a counselor or therapist can help you understand where these thoughts come from and how they affect your life. Then, you can learn how to manage them when they come up.
• Cognitive Processing Therapy (CPT): This is a therapy method that teaches you to identify your negative beliefs and replace them with more realistic thoughts.
• Group Therapy: It can also be helpful to join a group session with others who have the same `Imposter Syndrome` as you. Hearing other people's experiences can help you feel less alone. Sharing your thoughts can also help you gain a new perspective.

If you are feeling overwhelmed by these feelings, it is very important to talk to your family doctor (GP) . He or she can give you the guidance you need.

Things you can do yourself

• Remember your accomplishments: Make a list of things you've done well, things you're proud of. Save emails, notes, etc. that have praise from others. Look back at these when you feel like "I'm a fraud."
• Separate feelings and facts: The next time you find yourself doubting yourself, remind yourself that it's just a feeling, not a fact.
• Be kind to yourself: What would you say if your friend felt this way? "You're smart, and you have the right to make mistakes," wouldn't you? Tell yourself the same thing.
• Get used to accepting compliments: When someone says "nicely done," instead of avoiding it with "Thanks, but...", get used to just saying "Thank you very much."
• Don't compare yourself to others: Everyone only posts their best on social media. So stop comparing yourself to them. Instead, try to make today better than your yesterday. No one is perfect.
• Challenge your thoughts: When you think, "I got this job because no one else wanted it," challenge that thought and think positively, "I got this job because I work hard and my fellow employees like me."
• Understand: Real cheaters don't get `Imposter Syndrome`. The fact that you feel this way proves that you are not a cheater!

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