Many of us experience imposter syndrome at some point in our lives, and it can be a major roadblock to success. And while it's a common experience, it can be difficult to overcome. That's why I've compiled a list of the top 9 imposter syndrome triggers and how to combat them.
Perfectionism
Perfectionism is one of the most common imposter syndrome triggers. If you're a perfectionist, you might feel like you're not good enough unless everything is flawless. You might set impossibly high standards for yourself and beat yourself up when you inevitably fall short. This can be a major roadblock to success, as it can prevent you from taking risks and trying new things.
To combat perfectionism, recognize that perfectionism is not the same thing as excellence. Embrace your imperfections and learn from your mistakes. Set realistic goals for yourself and celebrate your accomplishments, even if they're not perfect. Practice self-compassion and treat yourself with kindness and understanding.
Comparison
Comparison syndrome is another common imposter syndrome trigger. If you're constantly comparing yourself to others, you might feel like you don't measure up. You might feel like everyone else is more successful, more talented, or more deserving than you. This can be a major source of anxiety and self-doubt.
To combat comparison syndrome, recognize that everyone has their own path and struggles. Focus on your progress and growth instead of comparing yourself to others. Set meaningful goals for yourself and work towards them at your own pace. Practice gratitude and appreciate what you have instead of focusing on what you lack.
Fear of Failure
Fear of failure is another common imposter syndrome trigger. If you're afraid of failing, you might avoid taking risks or trying new things. You might feel like you're not good enough to succeed, so why bother trying? This can be a major roadblock to success, as it can prevent you from taking the necessary steps to achieve your goals.
To combat the fear of failure, recognize that failure is a natural part of the learning process. Reframe failure as an opportunity for growth and learning. Take small steps towards your goals and celebrate your progress along the way. Break your goals down into manageable steps and focus on taking action instead of being paralyzed by fear.
Overthinking
Overthinking is another common imposter syndrome trigger. If you're prone to overthinking, you might analyze every decision and obsess over every detail. You may worry about making the wrong choice or saying the wrong thing. This can be a major source of anxiety and self-doubt.
To combat overthinking, recognize that overthinking is not the same as being prepared. Do your research and consider your options, but know when it's time to make a decision and move forward. Practice mindfulness and focus on the present moment when you find yourself getting caught up in your thoughts. Challenge negative thoughts and question their validity.
Negative Feedback
Negative feedback is another common imposter syndrome trigger. If you receive negative feedback, you might feel like a failure or that you're not good enough. You might take the feedback personally and feel like it's a reflection of your worth as a person. This can be a major blow to your self-esteem.
To handle negative feedback, recognize that it is not the same as failure. Separate the feedback from your sense of self-worth. Use the feedback as an opportunity for growth and improvement. Seek feedback from trusted sources and use it to enhance your skills or work.
Transition or Change
Transitions or changes in your life can be a major imposter syndrome trigger. If you're going through a major life change, such as starting a new job or moving to a new city, you might feel like you're in over your head. You might feel like you don't belong or that you're not qualified for the new role or situation. This can be a major source of anxiety and self-doubt.
To combat imposter syndrome during times of transition, recognize that transitions are difficult for everyone. Focus on your strengths and the skills you bring to the table. Remind yourself of what you have to offer. Take things one step at a time and break the transition down into manageable steps.
Success or Achievement
Success or achievement can be an imposter syndrome trigger. If you've achieved a major goal or received recognition for your work, you might feel like a fraud. You might feel like you don't deserve the success or that it was just a fluke. This can be a major source of anxiety and self-doubt.
To overcome imposter syndrome after achieving success, recognize that success is not the same as luck. You deserve your success because of your hard work and talents. Practice self-compassion and celebrate your accomplishments. Focus on the journey of growth and learning, not just the destination of success.
Lack of Recognition or Validation
Lack of recognition or validation can be a major imposter syndrome trigger. If you feel like your work is not being recognized or appreciated, you might feel like you're not good enough. You might feel like you're working in a vacuum, without any feedback or support. This can be a major source of anxiety and self-doubt.
To combat this trigger, recognize that external validation is not the only form of validation. Set goals and measure your progress to validate your own work. Seek feedback from trusted sources such as mentors or colleagues. Practice self-validation and recognize your own worth and contributions.
Overachieving and Burnout
Overachieving and burnout can be major imposter syndrome triggers. If you're constantly pushing yourself to do more and be more, you might feel like you're not doing enough. You might feel like you're not living up to your potential, even if you're already achieving a lot. This can lead to burnout and exhaustion, which can further reinforce your imposter syndrome.
To combat imposter syndrome when you're overachieving and burning out, recognize the importance of self-care. Take time to rest, recharge, and engage in activities you enjoy. Set realistic goals for yourself and avoid expecting perfection. Practice self-compassion and be kind to yourself, even when you fall short of your own expectations.
In the next chapter, we will discuss how to silence your inner critic to help overcome imposter syndrome.
