Imposter Syndrome: An Ultimate Guide to Counteract Negative Emotions

Have you ever achieved something significant, like getting your degree or securing a well-paying job, but it did not seem real, and you did not acknowledge your success? Then you may have been grappling with imposter syndrome!

Dora Kamau, a mindfulness and meditation instructor at Headspace, suggests that this syndrome can cause doubts about abilities and capacity to perform effectively despite the praise, achievements, and effort invested in reaching a current position in both career and personal life.

The Imposter Syndrome

Imposter syndrome prevents people from feeling the self-confidence they have rightfully earned after achieving something. According to a study published in the Journal of General Internal Medicine, 9% to 82% of the population experience it, and it tends to affect communities of color even more.

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Different Types of Imposter Syndrome

Below are the five basic types of imposter syndrome according to Dr. Valerie Young, an impostor syndrome expert and co-founder of the Impostor Syndrome Institute: 

The Perfectionist. This type of impostor syndrome revolves around the belief that you could have performed better unless you achieved absolute perfection. Individuals experiencing this form feel like impostors due to their perfectionistic tendencies, leading them to doubt their abilities despite others' perceptions of them.

The Expert. The "expert" type of impostor syndrome stems from feeling like an imposter because one does not possess complete knowledge about a specific subject or topic or has not mastered every step in a process. Individuals experiencing this type feel inadequate because they believe there's always more to learn, preventing them from truly feeling like an "expert."

The Natural Genius. This type of impostor syndrome arises from feeling like a fraud due to doubting one's inherent intelligence or competence. Individuals experiencing this type feel like impostors simply because they believe they are not naturally smart or capable. Struggling to get things right initially or taking longer to master a skill reinforces these feelings of inadequacy.

The Soloist. Feeling like an imposter can also occur when one seeks assistance to attain a certain level or status. Individuals experiencing this impostor syndrome question their competence or abilities because they cannot achieve their goals independently. Asking for help can lead to doubts about one's capabilities, reinforcing feelings of inadequacy.

The Superperson. This impostor syndrome type entails believing that one must be the hardest worker or achieve the highest levels of success possible. Individuals experiencing this form of impostor syndrome feel like frauds if they do not constantly strive for perfection or attain extraordinary achievements.

4 Affirmations to Combat Imposter Syndrome

Dr. Kamau suggests you can work through your emotions and enhance your confidence by reciting affirmations and engaging in other empowering activities.

Here are some positive affirmations Kamau suggests to counteract any negative self-talk that diminishes the sense of self-worth:

1. "I trust the timing of my life."
2. "I believe in my purpose and ability to be where I am."
3. "I am here with purpose."
4. "I am giving whatever I can with all that I have."

Practices to Navigate Imposter Syndrome

While affirmations can provide valuable support, it's essential to have various tools for managing such complex emotions. Here are additional practices recommended by Kamau to help you cope with imposter syndrome:

• Show yourself compassion by being gentler and allowing yourself more grace.
• Practice mindfulness by staying present without criticizing yourself.
• Challenge the negative thoughts that fuel feelings of inadequacy.
• Share your emotions with close friends or a therapist.
• Express your thoughts and feelings through journaling, allowing negative emotions to live outside your body.