Hélène VIEVARD, psychologist with the Pros-Consulte network, explains what imposter syndrome is and gives us advice on how to combat it.
Who hasn't doubted their own abilities at some point? Felt the fear of not being good enough? The feeling of not being worthy of the trust placed in them? And missed out on too many great opportunities?
This feeling of illegitimacy, which leads to constant self-doubt, is known as imposter syndrome. It affects many of us and can be particularly debilitating.
What is imposter syndrome and how does it manifest itself?
Impostor syndrome, or more accurately, the impostor experience (it is a psychological mechanism rather than a disease), was identified by two psychologists, Pauline Rose Clance and Suzanne Imes, in 1978.
Impostor syndrome is the belief that you don't deserve your place and that you are deceiving others. It is the tendency to deny your individual achievements by internalizing your failures and attributing your successes to external factors (luck, connections, etc.). This feeds into the fear of being exposed.
Although it remains relatively unknown to the general public, approximately 70% of individuals experience imposter syndrome at some point in their lives, particularly during periods of transition.
The mechanism provokes mixed feelings. It can affect professional areas, but also family life, leisure activities, and physical appearance.
Most of the time, these people are very successful in life, but they don't take credit for it. This extreme modesty often leads them to self-sabotage and overcompensation.
The causes of imposter syndrome
The syndrome is primarily linked to low self-esteem and a strong need for recognition.
It would originate from psychological and social factors.
From a psychological point of view, the imposter experience stems from early childhood, within the family unit or at school, and then during adolescence. When children are put under pressure from a very young age, telling them that they must succeed no matter who they are or how they feel.
A "duty of legitimacy" is thus felt, particularly for adolescents who idolize someone (within their family circle or elsewhere) and seek to emulate them perfectly without realizing that this is often unattainable.
The social cause would emerge from the individualistic norms and values of our society, which push us to compete and submit to absolute dictates: to succeed intellectually, financially, and in our personal lives; to be the best, in order to be recognized, to exist, to have value.
Certain profiles would therefore be more likely to experience this syndrome:
- Perfectionists and experts, whose expectations are particularly high at all levels,
- Natural geniuses and self-taught individuals who feel they don't deserve their place,
- Solo artists/loners, freelancers, and self-employed individuals who find it difficult to ask for help and receive little feedback that allows them to assess themselves fairly.
- The eldest members of families who bear an "intergenerational mandate" pushing them to succeed,
- Minorities who would be more affected by a process of disqualification.
Women are not more affected than men, but they experience the syndrome tenfold due to social stereotypes.
How can you combat imposter syndrome? Do you have any tips that can be put into practice on a daily basis?
Most of the time, the experience of impostor syndrome resolves itself by learning to take a step back and stay centered on oneself.
By talking about it with those around you, you can also learn to be less demanding of yourself and to appreciate yourself for who you are.
If that is not enough, psychotherapy can helpidentify where these feelings come from so that you can detach yourself from them and regain your self-esteem.
The work will consist of reconnecting with who you really are in a process of self-acceptance, without comparing yourself to others or striving for perfection.
The work will focus on overcoming fears and identifying limiting beliefs in order to silence feelings of inferiority and stop identifying with the labels we assign ourselves.
And also to retrace his victories and accomplishments to bring out the reality of his skills and talents, thereby developing self-assertiveness.
It's about learning to accept yourself as you are, even if you're imperfect, and identifying your weaknesses so you can learn from your mistakes and avoid repeating them.
