Expert reveals five science-backed ways to overcome imposter syndrome

Self-doubt is a normal part of life that surfaces at inopportune times, such as when you’re getting promoted or pursuing an advanced degree.

But sometimes it becomes an all-encompassing fear where a person anxiously waits for a colleague to find out that he or she doesn’t have what it takes to succeed.

In recent years we have learned that even the most successful people are not immune to this chronic self-doubt.

Last week, Hollywood hunk Glen Powell admitted he suffered with these feelings while filming his new Netflix movie Hit Man, in which Powell plays a fake assassin – and which he co-wrote with director Richard Linklater.

He told In style: ‘You raise the money, you find an incredible actress, you’re cheating everyone who’s on your way to join this ride, and then you’re like, I don’t know if I can do this.’

A American analysis found that about 82 percent of people suffer from imposter syndrome – and the phenomenon is associated with higher rates of anxiety and burnout.

So what can you do to beat it? Now a top life coach says she has the science-backed answer. DailyMail.com spoke to New York-based life coach Annie Lin, who revealed her top tips for destroying self-doubt…

Imposter syndrome is a common phenomenon in which a high-achieving person becomes overwhelmed with self-doubt, fearing that he or she has somehow deceived the world into believing that he or she has what it takes and that he or she will act like an impostor. are discovered.

DOCUMENT PERFORMANCE…HOW SMALL

One way to combat the thought that you are not good enough is to remind yourself of your achievements, no matter how small.

Dr. Lin refers to a concept known as the cookie jar method, which refers to the burst of energy and joy that comes from eating a cookie after a day of healthy eating.

The phenomenon was coined by Navy SEAL David Goggins, who has competed in more than 60 marathons and triathlons, including twice running the Badwater Marathon, one of the most brutal races in the world.

One day, while running a 100-mile race, he ran out of energy. He was at mile 70 and couldn’t see himself completing the last 30 miles.

But then he started thinking about his many victories in his career; overcoming his impoverished childhood and passing SEAL training. This gave him a renewed sense of motivation that carried him across the finish line.

Experts recommend using a journal to document positive things about yourself, big and small, from self-affirmations to good grades and bits of positive feedback at work.

When motivation goes out the window, or when you start to doubt yourself, your abilities and your intellect, reach for the positive ‘cookies’.

PUT YOUR NEGATIVE THOUGHTS TO THE TEST

When one of Annie Lin’s clients says, “I’m an idiot,” or “I’m not good at my job,” or something like that, she asks for proof.

Life coach Annie Lin (pictured) told DailyMail.com that accepting ‘negative’ thoughts and combating them with logic is the key to combating imposter syndrome

She asks clients to list three examples of evidence that support these distorted thoughts. Often, writing down that evidence or saying it out loud can help the client achieve a more balanced perspective.

Ms. Lin said, “You’re trying to get them to see that those thoughts are just stubborn beliefs. Then you can ask them to think of situations in which they didn’t feel like an idiot. You ask if they’ve done something they’re proud of.’

Think of yourself as a prosecutor poking holes in the defendant’s story. Counter the arguments with facts: Your boss wouldn’t have given you that promotion if you weren’t qualified, or, for example, you wouldn’t have gone to that elite university if your grades and test scores were subpar.

SAY YOUR THOUGHTS LOUD

By simply expressing the thoughts that are bothering you, you can relieve your anxiety.

Sharing anxious thoughts provides the person dealing with imposter syndrome with a source of validation and support. Having someone listen to your anxiety reduces the feeling of isolation, letting you know you are not alone in your feelings.

And if you don’t have a loved one to confide in, meeting with a life coach or therapist can help.

Ms. Lin said, “I, as a coach, am more relaxed because I have trained my body for that, then their nervous system can reflect what is happening in my system. This relaxation will occur gradually in their system without their conscious mind knowing about it.

“So this happens in coaching, it could be in a therapist setting, or just with a trusted friend or a good mentor. If you sit across from someone who has a more relaxed or grounding presence, this alone can make you feel more relaxed.”

MAKE THREE ESSENTIAL LISTS

The imposter phenomenon – now known to most as imposter syndrome – was first coined by psychologists Suzanna Ims and Pauline Rose Clance in 1978.

One technique Dr. Imes uses with her clients is to create a list with three columns. The first column contains the things they are not good at, the second column contains the things they are quite good at, and the third column contains the things they are good at.

Then her clients take a step back and compare the lists so they can see their achievements and strengths in a more objective way.

FAILURE IS NORMAL

Many perfectionists, who are particularly prone to imposter syndrome, hesitate to take up a new hobby or look for a new job because they risk not being good enough or failing.

But there is power in being new at something. Starting from scratch gives you unlimited possibilities. And it is also a blessing to other people. The novice brings a fresh perspective and may notice things that people deeply entrenched in the task might have missed.

Annie Lin said, “Take consistent actions that may mean you are not perfect, otherwise some people will call it a failure.

“Look for opportunities that really excite you, even if you don’t know 100 percent whether it will work, because that helps us develop the growth mindset instead of a closed mindset.”