20: Imposter Syndrome Explained: Why It Happens & How to Beat It

The Overwhelm Cure

When you're doing something new, have you ever felt like "everyone else knows more than me" or "I'm not really qualified for this?"

This is imposter syndrome, and it's something that we all deal with at some point or another. It can be challenging, but I'm here to tell you that you're not alone, and we can work through it.

In today's episode of The Overwhelm Cure, we're diving deep into imposter syndrome.

I've been thinking a lot about this lately, and I really wanted to share some insights and strategies that have helped me tackle those feelings of not being good enough.

Impostor syndrome is when you feel like you're not good enough, even though you've done well and achieved many things. You often doubt yourself, worry that others will find out you're not really capable, and think your success is just due to luck or outside help.

You might still feel like a fraud despite a strong history of doing well. It's not a mental health disorder but a protective brain process that tries to get us to avoid things that might require a lot of energy and time. What you may choose to decide is that the effort is worth the future reward.

5 Key Takeaways:

1. Imposter syndrome is common. Over 90% of people experience it. It's not a flaw — it's a protective mechanism our brain uses to try to save energy.
2. It's not a mental health disorder. It's merely a feeling, a thought pattern. Recognizing that helps us separate our feelings from reality. We get to decide if we want to override it, which is empowering.
3. Our brains tend to focus on weaknesses. Our brains have an innate negativity bias so we need to consciously remind ourselves of our strengths, accomplishments, and evidence of our capability.
4. You don't need to be perfect — you only need to do your best. I share a story in this episode about Lorianne Menzer, the Olympic gold medalist who demonstrated what to do when things didn't go her way.
5. Being kind and compassionate to yourself makes a world of difference. We're all learning and growing and being mean to ourselves is the worst strategy.

5 Practices to Try:

1. Recognize the feeling of imposter syndrome. When you start feeling like an imposter, take a moment to acknowledge it and get curious about it.
2. Challenge negative thoughts. Write down any fearful or negative thoughts and then find evidence that supports your past accomplishments. List your skills and strengths.
3. Recite a mantra. I love Brene Brown's "courage over comfort." Say it to yourself when you're feeling anxious or uncertain about trying something new.
4. Get support. Talk to someone you trust. Imagine people who believe in you are there cheering you on.
5. Try tactical/box breathing. When you feel overwhelmed, breathe in for four counts, hold for four, breathe out for four, and hold for four. Repeat three to five times.

Links:

• KimberlyKnull.com

Timestamps:

00:00 Introduction to Imposter Syndrome 00:41 Personal Experience with Imposter Syndrome 02:31 Understanding Imposter Syndrome 11:09 Strategies to Overcome Imposter Syndrome 18:22 The Power of Mental Toughness 21:24 Embracing Self-Compassion 24:33 Conclusion and Final Thoughts