Using Insight to Work with Imposter Syndrome
Photo Credit: Haley Peterson Photos
Imposter syndrome is one of those very painful experiences that some people have when they are filled with chronic self-doubt—fearing they will be “found out” as being incompetent or not as accomplished as others perceive them to be.
Mentally, imposter syndrome is painful because there is a strong and negative inner story going on. Not surprisingly, these thoughts influence our actions. When these thoughts and beliefs go unexamined, they run “the show” and can get in the way of us fulfilling our potential.
For me, imposter syndrome expresses itself as a feeling of wanting to get small and hide out—to step into the shadows because being seen could mean that I would be exposed as undeserving. As I learn more about this, I understand that this is a common experience of women who are high achievers.
Practices like insight meditation help us to see the thoughts and beliefs bubbling underneath the imposter experience—opening up space to respond differently in those moments when we feel small.
Using Insight to Work with Imposter Syndrome
NOTICE DISCOMFORT: Sensations in the body are often one of the first things that we notice when we are triggered. What does it feel like in your body? Where are the sensations located? Do the sensations move and change? Don’t try to fix or change them, simply notice.
WHAT EMOTIONS ARE PRESENT?: When the imposter narrative gets strong, what emotions arise? Anxiety? Shame? Bring awareness to the emotions. Give the emotions space to come and go. This can be challenging, but gets easier with practice.
SEE THE THOUGHTS: Thoughts are occurring all the time, but we often don’t see them. See if you can notice the constant stream of thoughts. You may notice them come in the form of images, an inner story or voice. Whatever is happening, see if you can watch the thoughts as a neutral observer.
GET CURIOUS: Ask yourself a couple of questions about your beliefs. This can be done in the moment or as a reflection after the fact.
What story do I believe to be true here?
Is it actually true? How is this story impacting the way I show up?
What might be getting in the way of me seeing this situation clearly?
Practice doing this as often as you can. The more you do it, the more clearly you will see things.
If the theme of this blog post resonates with you, you are not alone. This is something that many of my coaching clients experience as well. Tools like meditation, health coaching, and therapy are effective ways to deal with imposter syndrome.