What is impostor syndrome and how to know if you have it

Meryl Streep She is one of the greatest working actresses: not only has she won the Oscar for Best Actress three times (in 1980, 1983 and 2011), but she also holds the record for the most nominations in this category. : no more no less. under 21 And it’s not just the critics who usually go to her feet: her colleagues have also paid her strong tributes, such as the one that occurred at the Golden Globes in 2017. Despite all this, she still doubts her capacities. How is it possible?

Streep admits that his problem lies with impostor syndrome, a psychological phenomenon which, according to the International Journal of Behavioral Sciences , can affect 70% of the world’s population at some point in their lives. “You think, ‘why would anyone want to see me in a movie again? I don’t even know how to act so well, why am I doing this?’ the actress once said. And she’s not the only celebrity to have publicly acknowledged the problem: Emma Watson, Taylor Swift and even Michelle Obama have done so in their time.

People with impostor syndrome are unable to assimilate their accomplishments and often attribute their success to factors such as luck or chance. “They are convinced that they are not good enough to play a role or perform a certain activity, which causes them to suffer from a lingering fear of being discovered as fraudsters, and that they do not deserve to be where they are”, describes Luis Rozas. , psychologist RedSalud.

According to Solange Anuch, a psychologist at Clínica Alemana, this syndrome causes people to “overestimate the expectations others have of them and underestimate their merits with little perceived self-efficacy.” This generates in those who suffer from it the belief that they play a role with skills that do not correspond to them, “because according to them they do not have any, therefore they consider themselves as impostors”.

“However,” reflects Pía Nitsche, a psychiatrist with the UC Christus Network Mindfulness Program, “learning and growing in life involves not knowing.” That is to say: to acquire a capacity, it was necessary not to have it before. But if we can’t recognize it, says the specialist, it’s because we don’t validate the learning stage.

Despite its notoriety lately, impostor syndrome is not classified as a disease; yes, it is strongly associated with anxious and depressive images. At the same time, dissatisfaction, fear of failure and so-called “defensive pessimism” are common: a kind of mechanism that leads us to always anticipate that future situations will go wrong. That way, if everything turns out the way they think – that is, negatively – they won’t be hurt as much. For example, faced with the possibility of accessing a job that they really want, they prefer not to apply or, rather, they do so with very low expectations, because the dominant feeling is that they will not get it. .

Someone might think it is related to low self-esteem and insecurity, but these and impostor syndrome are different things, although sometimes complementary. “Insecurity or low self-esteem refers to a negative self-evaluation of oneself, both of which can be a fundamental part of the symptoms of impostor syndrome,” Rozas explains.

But what is the root of the impostor syndrome? Solange Anuch explains that among those who suffer from this syndrome, there is a central belief center of devaluation, associated with the experience of education and early social relations, where “comparison and self-contempt generally predominate. “. Indeed, the supposed imposters constantly compare themselves to their environment.

The workplace is usually fertile ground for the development of the syndrome. In fact, the term “impostor” was coined by clinical psychologists Pauline Clance and Suzanne Imes in 1978, after years of observing and analyzing women who, despite their professional and academic success, lived overwhelmed by dissatisfaction. . In this sense, a possible trigger is disproportionate self-demand.

“This phenomenon has had a particular impact on the work environment, harming aspects such as productivity, safety and self-esteem, which ultimately prevents them from taking responsibility with their own achievements”, describes Luis Rozas . According to the psychologist, there is a constant pressure that keeps those who suffer from the syndrome alert, even paralyzes them. “Additionally, the lack of accountability and the pressure not to make mistakes or to maintain a good image means that timely decisions are not made,” he adds.

Therefore, not identifying or treating impostor syndrome increases the risk of developing other ailments and conditions, such as anxiety, low self-esteem, and insomnia. It also increases stress levels, to the point of causing “somatization in muscle, joint, or various other bodily or functional structures.”

All of this, says Rozas, can generate “constant and unconscious” self-sabotage, hampering social relationships, bringing pessimism and permanent dissatisfaction. This is easily likely to lead to mood disorders, up to depression. A real snowball.

It is common for people with impostor syndrome to work excessively, not only to meet their responsibilities, but also to avoid exposure. Fearing failure, it is also common for them to avoid new challenges.

Although impostor syndrome is usually seen in adults, it would be a mistake to think that it does not occur in girls and boys. In fact, it is considered that it is in childhood that the variables likely to influence the development of the phenomenon begin to take shape. High expectations from parents and guardians, constant comparisons with other girls and boys and even an above-average IQ appear as common denominators among those affected.

Pía Nitsche argues that “the big emotion” that lies at the heart of impostor syndrome is shame. “Many times you can see that a person is angry, apathetic, very anxious and very scared, but what is really at the center is shame. And that happens because in his head he does not think what other people think of him, that is to say a pure catastrophic fantasy. It is super important to address this shame, “explains the psychiatrist.

To get to this center, you must first identify the problem. According to Solange Anuch, some of the most common signs of the syndrome include:

• Recurring doubts when making and carrying out decisions
• Negative and self-deprecating dialogues
• Poor assessment of one’s own skills and abilities,
• Attribution of success to external factors
• The constant fear of not meeting the expectations of others
• Sabotage your own successes
• have a defensive attitude
• Select Highly Challenging Goals
• Be extremely disappointed if you do not respect them.

“People who suffer from this syndrome are unable to realistically assess their own abilities and skills, attributing success to external or fortuitous factors. This leads to experiencing negative emotions on a regular basis, promoting a greater sense of exposure and isolation that generates doubts or distrust,” adds Luis Rozas.

The psychologist says that attention should be paid to the fact that the highest prevalence of this syndrome is in the active and working population. However, “they may occur more frequently in those who occupy positions or positions higher in an organization or with a greater burden of responsibility, and may have perfectionist characteristics, workaholics or with a high degree of specialization “.

The impostor syndrome can be overcome, although for this it is necessary to turn to specialists. “This requires psychotherapy and, in cases of anxiety or depressive disorders, a psychiatric evaluation to generate the appropriate treatment,” Anuch warns.

“The cognitive-behavioral therapy model is very effective because it will work on the critical heart of the problem: the early development of a false self-concept, distorted beliefs and irrational thoughts that overwhelm the individual”, specifies the psychologist.

Luis Rozas assures that in addition, some techniques can be applied alone, which can help to cope with the effects of the syndrome:

“When you encounter an intrusive thought, it’s important to put it into perspective and ask if it helps or hurts me, as well as separating facts from feelings. While facts are one observable truth, the second is an interpretation of it,” says psychologist RedSalud.

Putting emotions on paper helps give perspective to the thing. When reading it, it will appear as if it is a third person, which can serve to distract you from negative feelings. Along the same lines, says Rozas, many people make a list of strengths or accomplishments they have made. It helps to break down the barrier of fear or the feeling that you are an “impostor”. So when anxiety rises, you can go to the list to lessen the discomfort.

This is essential, according to the specialist. “Absolute perfection isn’t necessary and not achieving something doesn’t always have to be something negative or something we should feel bad about.” For example, understanding that not knowing how to do something is not the end of the world and that there are many possibilities for understanding how to do it. “It is essential to understand this and to start valuing what is achieved day by day, even if it is small changes, in order to celebrate each success.”

A good way to avoid this is to refocus the object of observation: instead of competitive desire, identify what can be learned from the rest. “In any job you join, there may be people who are better in some way and it should be seen as an opportunity to gain new knowledge,” says Rozas.

Pía Nitsche, meanwhile, recommends using mindfulness practices, such as meditation, as these can help “recognize emotions, the critical voice and work on it to make it friendlier.”

“Compassion-based, self-compassion therapy that teaches self-care, validating emotions, fears and shame, and connecting with vulnerabilities. Talking about these problems with those around us is a relief from the impostor syndrome, because it also allows us to see that many other people also suffer from these fears, ”explains the psychiatrist.