How to Fake Confidence Like a Pro: A Beginner’s Guide to Imposter Syndrome

Imposter syndrome refers to an inner feeling of believing that you are not as competent as others perceive you to be.

As a PhD student something I always experienced and even now post my PhD I am still dealing with not being enough (i.e., smart, hardworking, deserving, etc.). It is highly prevalent in academia (PhD students, graduates, even working professionals).

It is a feeling of believing that you are really not smart and have fooled anyone who thinks otherwise. And 70% of people will experience at least one episode of imposter syndrome during their lifetime.

So, you are not alone and yes, it is a real thing! A psychological behavior of thinking you are a fraud! It is serious too as it can lead to anxiety, stress, insecurities, and low self-esteem. This can take a toll on your physical and mental health.

Causes of Imposter syndrome:

Can be anything relevant or irrelevant causes. Being raised in an environment of high expectation and not being praised for achievements leads to Imposter syndrome when one grows up. Importantly, societal pressure mainly among women, people of color, minorities, etc. leads to Imposter syndrome. In fact, a recent study has revealed that men are 18% less likely to experience this form of self-doubt than their female counterparts. Even a personality trait of perfectionism is a major cause of Imposter syndrome

Signs you have imposter syndrome:

• Accrediting your success to other aspects (such as luck)
• Burnout due to overwork
• Setting unrealistic ambitious standards for oneself
• Self-doubt
• Difficulty accepting compliments
• Low self-esteem
• Low confidence
• Sensitive to constructive criticism
• Downplaying own accomplishments

How to cope with imposter syndrome:

• Seek therapy:
  • This was my own approach to cope. I talked to a mental health professional to overcome negative thinking regarding my own worth. It helps a lot to identify the root cause and deal with it using expert advice. Long-term consequences of Imposter syndrome are depression, anxiety, insomnia, and these can be taken care of early if you seek out professional help.
    
• Keep “good vibes” Journal
  • Anytime anyone compliments you or says something nice regarding you or your work; do yourself a favor and note it down and revisit it when you have self-doubts. Boosts confidence. This has been widely used for mental wellbeing. Journaling aids to create order in the world of chaos!
    
• Do activities you enjoy doing
  • Paintings, reading, gaming, hiking, traveling, playing soccer that relieves stress help to overcome imposter syndrome. They take you to your happy place! Obviously helps your mental wellbeing. Sometimes a simple breathing exercise facilitates reducing stress and clear your mind.
    
• Talk to ‘your people’
  • A sense of belonging is very crucial to deal with Imposter syndrome. Talk to your loved ones (mom. Dad, friends, partners, etc.). They are your well-wishers. This process increases your confidence and self-belief.
  • They will support you irrespective of you being a good researcher/ manager/ worker/ academician. ‘Your people’ provides with an outside perspective your negative thinking and mostly provides a solution that you are blinded to due to stress/insecurities.
    
• Do not compare yourself to others
  • We hear this a lot but its better said than done. A classmate is giving a presentation, and you cannot help saying, “She’s a way better presenter than I am.” Beware of this thinking. As you do not what is happening in others’ lives and how they are struggling to put on that mask of happiness/success.

Just remember, the struggle is real but that does not mean you are not worth it!