Psychologist named ways to overcome impostor syndrome

Impostor syndrome is experienced not only by beginners, but also by experienced professionals, entrepreneurs, and even recognized experts. Business psychologist Victoria Kharitonova told Izvestia about this on August 22.

"Impostor syndrome is an internal condition in which a person does not associate success with their qualities and efforts. He believes that he was just lucky that he deceived the system and sooner or later it will be revealed. Instead of being proud of the result, there is anxiety, instead of confidence, there is an expectation of exposure," she explained.

It is difficult for a person with this syndrome to accept praise, he may avoid new challenges in order not to "fail" and not confirm his doubts. He compares himself with others, and almost always not in his favor, the specialist added.

It is noted that this condition is often found in perfectionists, those who in childhood were praised only for their high achievements, who are accustomed to being "smart" or "successful" from a young age. As Kharitonova clarifies, the problem is that constant doubt prevents you from growing, making decisions, and taking responsibility.

"First, it's important to learn how to track the moments when you automatically devalue your successes. For example: "I was just promoted because there were no other candidates." Try to stop and ask yourself the question: "What specific actions have I done to make this possible?" the psychologist advised.

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Secondly, she recommended to stop perceiving mistakes as a threat. Everyone makes mistakes, and that's okay. Mistakes do not indicate failure, they are part of the way.

In addition, keeping a diary of achievements will help. You can record even small successes in it: an important call, a difficult conversation, or a successful idea. This forms the habit of seeing contributions, not just "what could have been better."

"Finally, compare yourself to yourself, not to others. Your progress is a point of reference. And remember: confidence doesn't come from external evidence, it grows inside — when you stop fighting with yourself," the expert emphasized.

She explained that up to 70% of people have experienced this condition at least once in their lives. In a corporate environment, its manifestations are often disguised as "normal" self-criticism, but in fact they interfere with making decisions, asking for help, and taking the initiative. This is especially true for women and minorities in highly competitive fields — the pressure of expectations only increases internal conflict.

"Impostor syndrome is not a verdict. It's just a familiar internal strategy that can be reviewed. And the sooner you do this, the easier it will be to move forward without constant self—examination and stress," Kharitonova concluded.

On August 14, psychologist Valeria Litvintseva, in an interview with Izvestia, spoke about the phenomenon of happiness fatigue. According to her, this phenomenon, referred to in the professional environment as "stability discomfort syndrome," is characterized by a paradoxical reaction of the psyche to the absence of external stressors. So, if a person is used to living in constant tension, his brain begins to perceive calmness as something suspicious.

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