Dealing with imposter syndrome during one’s PhD journey is not easy. Nothing prepares PhD students or early career researchers for the inordinately high levels of stress and anxiety that are common in academia. Even experienced researchers struggle with feelings of insecurity at some point in their careers, and these negative feelings create a psychological pattern that leads researchers to doubt themselves, and to think of themselves as unworthy of their achievements. Consequently, they develop what is termed as the ‘imposter syndrome’ and dealing with imposter syndrome is hard for most.
Imposter syndrome is a term that means you fear being perceived as a fraud. Quite simply, the term “Imposter Syndrome” (first used by psychologists in the late 1970s1) refers to a feeling that one is not good enough at one’s role.
Surprisingly, this pattern of thinking and the belief that they must continually prove themselves is very common among high achievers. Available psychological literature suggests that people dealing with imposter syndrome nurture highly unrealistic thoughts about what it means to be successful. Given that it is not easy to combat the severe impact of these feelings on mental health, well-being, and overall performance, especially during the early stages of one’s life and career, it is important to understand how to deal with imposter syndrome in academia.
Though dealing with imposter syndrome and managing crippling feelings of inadequacy may seem difficult, it is not impossible. Here are some simple tips that will help you overcome your insecurities and regain your academic confidence.
Accept your thoughts
The first thing that will help you in combating imposter syndrome is realizing that you are not alone. A recent Twitter poll revealed that 87% of people had experienced the imposter syndrome at some point in their lives.2 Here, being self-aware, and learning to distinguish between facts and feelings, is an immensely useful first step when dealing with imposter syndrome. Playing back in your head what you went through to win a particular scholarship, assignment or recognition and even writing down all the positive comments you have received will enable you to realize that the praise is truly about you and well-deserved too. Learn to celebrate small wins and accomplishments, this is sure to give you the confidence boost you richly deserve and badly need!
Develop a realistic impression about yourself
A common trait among those who fall prey to self-doubt is the latent tendency to spend hours dwelling over negative feedback received from peers or mentors, at the cost of altogether ignoring the positive elements. Dealing with imposter syndrome and this feeling is not easy, and what one should be doing instead is to view all feedback and input received with a growth-oriented mindset. Focus on past successes and use these as resources to draw on when you feel as if you are not good enough. This will help ensure that you do not undersell your capabilities, especially to yourself. Dealing with imposter syndrome requires an honest ability to value constructive criticism for what it is truly worth.
Get out of your comfort zone
One of the most important tips for academics and researchers dealing with imposter syndrome is to deliberately, and confidently, take calculated risks. When one begins to drown in self-doubt and negativity they tend to stay away from social interaction and situations that seem even slightly challenging. In this context, it is important to constantly seek to upskill instead of questioning one’s capacity to improve. Avoid comparing yourself with others and choose instead to learn what you might genuinely be better at. Remember that skills usually take hard work and time to develop. It is not only talent, but consistency and diligence that will pay off in the end. A great tip for dealing with imposter syndrome is creating secure spaces in which your identities are represented and celebrated, as reminders of your strength and perseverance.
Don’t let success or failure get to you
Especially important when dealing with imposter syndrome at work is to not let your happiness be defined by the degree of success or failure of your work. It is important that you don’t let a rejected publication, criticized work of research, or failed experiment question your capabilities. In truth, there is probably not a single scholar out there who has not faced rejection at least once. Both success and failure are part of the learning process; when dealing with imposter syndrome is to always reflect on what went wrong and what went right, so that your ability to avoid similar issues and determine potential solutions improves substantially.
Ask for help, and offer help
We hope that anyone dealing with imposter syndrome finds tips given above helpful. If not, remember to ask for help and offer it too.
This might be a difficult option for who are more comfortable hiding from public view and avoiding peer interactions because of low confidence levels but it is arguably the most effective antidote when dealing with imposter syndrome. Interacting with others will not only help you get out of your shell it may even provide some perspective into your real accomplishments. Remember that you may see yourself as an impostor, but others are not likely to see you in the same way. Also, seeking help when dealing with imposter syndrome need not be embarrassing. You may be surprised to find that others may be struggling with the same kind of feelings. They may be able to bring a new perspective to your way of thinking, or help you to question your self-critical thoughts, and that may help you in dealing with imposter syndrome better.
References
- Chapman, M. & Kennette, L.N. Combating Imposter Syndrome in Academia. Faculty Focus, November 2021. https://www.facultyfocus.com/articles/philosophy-of-teaching/combating-imposter-syndrome-in-academia/
- Jimenez, R. & Cavazos, S. Research shows 70% of people may suffer from imposter syndrome. KSAT.com, January 2021. https://www.ksat.com/news/local/2021/01/09/research-shows-70-of-people-may-suffer-from-imposter-syndrome/
