Hey there, PhD candidate, ever feel like you're faking it 'til you make it?

Well, you might be dealing with something called Impostor Syndrome. It's a sneaky little monster that can hold you back in your career without you even realizing it. And unfortunately, it's very common among academics.

Let's dive into what it is and how to beat it.

1. Introduction to Impostor Syndrome: What Is It and How Does It Affect Your Career?

Have you ever felt like a fraud in your PhD, as if you didn't deserve the success you've achieved so far?

Like you don't belong in your position, and you're just waiting for someone to expose you?

For someone to find out that you are actually too stupid and not good enough to pursue a PhD?

I felt like this all the time during my PhD. I was afraid to ask questions because I did not want to seem dumb. I was afraid to speak up during meetings because I thought nobody will listen anyway. I missed out on great opportunities to learn, grow and connect.

If you feel similarly, you might be experiencing Impostor Syndrome. This phenomenon affects many people, particularly high-achievers who struggle to internalize their accomplishments.

It can lead to feelings of inadequacy, anxiety, and even depression. The good news is that recognizing the signs of Impostor Syndrome is the first step towards overcoming it. By understanding the causes and strategies for addressing it, you can take control of your professional life and reach your goals.

For me, this was a total game-changer. And now I can deal with it in a healthier way and even see it as a sign of growth.

Don't let Impostor Syndrome stand in the way of your success!

2. What science says

In “Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review” from 2019 62 studies of in total 14,161 participants were analysed. They were looking into the prevalence, comorbidities, or treatment of impostor syndrome. As the topic has become more popular, half of the studies were from the last 6 years. 34 studies were conducted on students, from elementary school to grad school. they were worried about their social standing, and what others think about them and wanted to seem perfect. The was a relation between imposter to pessimism, perfectionism and low-self esteem.

“impostor feelings are significantly negatively correlated with psychological well-being and positively correlated with depression and anxiety.”

Especially in minority groups. it was also found that imposter feelings are a strong predictor of mental health. 19 studies were conducted on employees.

“ Given the tendency of people with impostor syndrome to aggressively pursue achievement while not being able to accept recognition when success is achieved, affected employees may experience increased levels of stress, burnout, and decreased job performance and satisfaction over time”

Imposter syndrome can lead to psychological challenges, career retention, less advancement, lower job performance, and lower motivation to plan a career and to lead.

“Together, these findings suggest that individuals who struggle with impostor syndrome may be limited in their ability to fully develop their professional potential and may be a significant contributor to burnout both among healthcare professionals and others.”

Interestingly imposter syndrome decreases with increasing age.

Unfortunately, the studies included very little information on treatments. One reported validation of the fears and doubts, addressing fear of failure and group therapy sessions as very helpful. More popular literature provides tips in similar directions: changing thought patterns, talking with others to feel less alone, and therapy.

Now where does it come from?

3. Causes of Impostor Syndrome: Why Do We Feel Like Frauds?

There are several causes, including:

• perfectionism,
• fear of failure
• lack of self-confidence
• impossibly high standards for ourselves
• worry about what others think of us
• fear of being exposed as a fraud
• we simply don't believe in ourselves.

But recognizing these causes is the first step in overcoming Impostor Syndrome.

Now what can you do?

4. Strategies for Overcoming Imposter Syndrome:

So, you've recognized the signs of Impostor Syndrome in yourself and you're ready to take control of your professional life. Great!

Here are some strategies to help you overcome that pesky feeling of being a fraud.

• First, acknowledge your accomplishments and give yourself credit where credit is due. You didn't get to where you are by luck or chance, you worked hard and deserve to be there.
  • make a list of everything you achieved so far
  • also ask others (friends, family, co-workers) what they think you achieved so far (even if it feels really awkward at first!!)
  • let yourself be surprised by how cool that list is going to be
• Next, stop comparing yourself to others. Everyone's journey is different and just because someone else seems more successful doesn't mean you're any less deserving.
• Start by setting achievable goals for yourself, and celebrate your accomplishments along the way.
  • start a success journal
  • write down 3 things you successfully did every day
  • it can be big or small things
• Another helpful tactic is to talk to someone about your feelings. A mentor, friend, or therapist can offer a fresh perspective and help you see things in a more positive light.
• Practice self-care and prioritize your mental health.
• Finally, embrace failure as a learning opportunity. No one is perfect and making mistakes is a natural part of the learning process.

Since I started to implement these tools and work on these topics, I feel so much better, more confident, and more competent. I dare to take opportunities!

By taking control of your professional life and implementing these strategies, you can overcome Impostor Syndrome and reach your full potential.

5. Conclusion: Understanding and Addressing Impostor Syndrome Can Help You Reach Your Goals

In conclusion, understanding and addressing impostor syndrome can make a huge difference in achieving your goals. It's important to recognize the signs of impostor syndrome in yourself and others and to understand the root causes of these feelings.

Once you have a better understanding of what's going on, you can start taking control of your professional life and implementing strategies to overcome impostor syndrome. Don't let this silent career killer stand in the way of your success!

Remember, everyone experiences self-doubt from time to time, but it's important to push through those feelings and believe in yourself. With a little bit of effort and a lot of self-love, you can overcome impostor syndrome and achieve all of your career goals. So go out there and show the world what you're made of!

See you next week!

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We start with the foundation, your mindset and on top of that we building two pillars with time management and stress management.