Are you the real deal or an imposter? If you have ever wondered whether you were not good enough or a fraud, you are not alone. Research suggests that upwards of 80% of people have experienced imposter syndrome at some point in their life (Bravata el at., 2020). Imposter syndrome, first described in the late 1970s, refers to a pattern of behavior that causes people to doubt their abilities led by constant fear of being exposed as a fraud. Self-sabotage in this context means to intentionally create hinderances to one’s goals or achievements. These patterns of thinking can manifest in sport through feeling we are not as talented as our peers or those we are competing against. While we receive praise for our efforts, there can still be this nagging voice in our minds telling us we might not be good enough. We when doubt our abilities internally, that can manifest into external destructive behavior. Both of these concepts can work hand in hand as one can lead to the other. Imposter syndrome can manifest from different situations, and there is no one size fits all look. According to Wilding (2020), thinking patterns that could be a sign of imposter syndrome include:
Building self-confidence takes practice. Self-talk, imagery, cognitive reframing, and time in silence are a few different ways we can help to build our self-confidence. These skills can be practiced daily to maximize the results. Self-talk is important when aiming to change our inner dialogue. Using simple phrases such as “I am enough”, “I have prepared for this”, “I can overcome this obstacle”, can sometimes make a huge difference when building positive emotions. Taking time to visualize your successes through imagery is another way to push back self-doubt. At times when we feel like we are in a world out of our control, remember that we are in control of our own thoughts. Cognitive reframing is about changing your perspective on a situation. Each failed experience offers an opportunity to learn from that failure and turn it into a success rather than self-identifying with it. Take time to block out the noise. We live in a world consumed by comparison to others, which can also lead to imposter syndrome. Oversaturation of media and giving so much of our attention to others does not serve us. Taking time in silence to reflect, journal, or meditate will allow you to gain control over negative thoughts and change your thinking. This will also help you to become more in tune with your body to know when self-doubt starts to creep in. Posting positive affirmations on a mirror, by your alarm clock, or on your refrigerator can help you to remember to think positive thoughts. An effective strategy to calm yourself in the heat of a stressful moment is diaphragmatic breathing. Lastly, feeling adequate in whatever we are striving for is not about gloating or showing off, but rather feeling proud of what we have accomplished and know that we are deserving of recognition. The confidence in our sport can be carried over into other areas of our lives such as relationships with friends and family, our jobs, or even hobbies. To perform at a high level in anything we do, we must be well mentally. Once we reframe our mentality in a positive way, our physical selves will be prepared to step up to challenges. It is not easy, and there will be a lot of resistance in the beginning, but consistency is key. I also believe in exploration, while I have offered some strategies to get you started, take the time to explore and see what will work for you. Find comfort in the uncomfortable spaces of your mind, only then will change happen. Discover your excellence and own it! Works Cited Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Nelson, R. S., Cokley, K. O., & Hagg, H. K. (2020). Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review. Journal of general internal medicine, 35(4), 1252–1275. https://doi.org/10.1007/s11606-019-05364-1 WILDING, M. (2021). Tame Self-Sabotage and Cultivate Self-Confidence. TD: Talent Development, 75(9), 78–80 Links to Resources https://www.psychologytoday.com/us/blog/the-integrationist/201306/7-tips-creating-positive-mental-imagery (Link to resource on mental imagery) https://www.verywellmind.com/reframing-defined-2610419 (Link to resource on cognitive reframing) https://www.healthline.com/health/positive-self-talk#practice-daily (Link to resource on positive self-talk)
1 Comment
Anonymous
2/7/2022 07:56:01 am
Definitely felt this before. Good to know that I'm not alone!
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