드디어 열심히 일한 승진 을 받았고 기분이 어떻습니까? 모두가 당신을 축하하는 동안 당신은 "왜 나야? 자격을 갖춘 후보자가 부족 했나? 내가이 일을 정말로 할 수 있을까? 내가 실패하면 어떡해?"라고 생각한다.
여기에서 자신을 알아 보십니까? 그렇다면 사기꾼 증후군이있을 수 있습니다. 일반적으로 학업 및 전문적으로 성공한 사람들이 경험하는 사기 증후군 (정식적인 의학적 또는 정신적 장애가 아님)은 사기로 "발견"되는 것에 대한 두려움, 성공이 합당하지 않다고 느끼기 때문에 숨겨야하는 과로를해야합니다. 인식 된 단점. 이러한 두려움은 불안 과 우울증으로 이어질 수 있습니다 .
Andrew Taylor는 이 현상을 경험 한 영국의 법률 문서 회사 Net Lawman 의 이사 입니다. 그는 이메일을 통해 "사기로 밝혀 질 것이라는 끊임없는 두려움이 강합니다."라고 말합니다. "하지만 나는 내 자신이 다음 단계를 이룰 수 있다고 믿지 않는다. 이것이 없었다면 나는 훨씬 더 나아갈 수있을 것이다."
사기성 증후군이란 무엇입니까?
"가짜 현상"(현재 "가짜 증후군"으로 더 잘 알려져 있음)이라는 용어는 1978 년에 한 쌍의 심리학자 인 Pauline Clance와 Suzanne Imes에 의해 만들어졌습니다. 그는 성취도가 높은 여성 교수진과 학생을 연구하고 이에 대한 책을 썼습니다 . "뛰어난 학문과 전문 성과에도 불구하고, 사기꾼 현상을 경험 여성들은 정말 밝은하지 않으며 다른 생각 속지 사람이 있다고 믿는 지속 연구진은 밝혔다. "수많은 업적을, 하나는 우수한 충분한 개체 증거를 제공 할 것으로 예상 할 수있는 지적 기능, 사기꾼 신념에 영향을 미치지 않는 것 같습니다. "
일반 관찰자에게는 그다지 말이되지 않습니다. 대부분의 사람들은 선택한 분야에서 탁월한 성과를 내기 위해 열심히 일하고 현명해야하므로 그들의 성공은 당연합니다. 사기꾼처럼 느껴지지만 문제를 더욱 악화시키는 다른 여러 문제를 자주 처리하는 사람에게 말해보세요.
프로젝트 매니저 인 Christian Sismone은 "저는 극도로 빈곤 한 배경을 가진 흑인 여성이기 때문에 제 삶의 많은 부분을 사칭 증후군으로 고생했습니다. 미니애폴리스에서. 그녀는 "대학을 다닐 때 다른 사람의 인정을 받기 위해서는 과잉 수행이 필요하다고 느꼈습니다. 저는 심각한 우울증을 앓고있는 경우에도 모범적 인 학생이었습니다. 자살 사건이 발생한 후에도 내 과제가 뛰어난 것을 보장했습니다."라고 그녀는 회상합니다.
슬프게도 Sismone의 경험은 드문 일이 아니며, 사기꾼 증후군은 많은 사람들이 생각하는 것처럼 여성에게만 영향을 미치지 않습니다. "원래 여대생들 사이에서 연구되었지만 새로운 연구에 따르면 전체적으로 경험이 있음을 시사합니다. 모든 성별의 사람들이 특정한 기대를 경험하고 자아상으로 어려움을 겪습니다."라고 Prospect 의 소유자 인 Sara Stanizai는 이메일을 보냅니다. Therapy , 캘리포니아 롱 비치의 심리 치료 그룹.
Still, the impact is often quite different between men and women. "For instance, women are still able to achieve, but are constantly plagued by feelings of being a fraud," says Dr. Richard Orbé-Austin, psychologist/executive coach, and author of "Own Your Greatness: Overcome Impostor Syndrome, Beat Self-Doubt and Succeed in Life.""Men, however, [will] tend to affiliate with peers with fewer qualifications or skills, which can protect their self-esteem, and avoid situations where they can be exposed as a fraud, which can cause them to underachieve."
Research from 2007 estimates that 70 percent of people will suffer from impostor syndrome at least once during their lives. And a more recent 2019 study out of Brigham Young University (BYU) found the percentage of students regularly dealing with extreme impostorism was 20 percent. The research also found that most of the study participants with this issue could do their jobs well – they just didn't believe in themselves.
What Causes Impostor Syndrome?
Leadership coach Tanya Geisler has worked with many clients who have it (she prefers to call it "impostor complex" and notes that it's not a syndrome as there's no clinical diagnosis). "It typically shows up at the edge of our expansion ... on the precipice of something new." She adds that members of marginalized groups are more likely to experience it.
Although anyone can experience impostor syndrome, there are a few family dynamic scenarios that make it more likely, according to Orbé-Austin.
- One sibling or other family member is considered the intelligent one, whereas you were labeled the socially skilled or emotionally sensitive sibling. "Even if you had comparable grades, you never were able to shake this label, and you therefore ... feel that the only way to succeed is by overworking to compensate for your perceived lack of ability or intellect," Orbé-Austin says.
- You were declared the naturally "gifted" family member. Everything comes easy to you. "When you then had to work to succeed, either in college or in a job, you began to doubt your story of being smart, not realizing that working harder is not an indication that you are not competent," Orbé-Austin says.
- You grew up in a neglectful or abusive home. "Your main focus was to survive, and you therefore worked hard to stay above the chaos," Orbé-Austin says. "Since you never received any notice or praise, you are unable to take in compliments, and you overwork due to the fear if you don't everything will fall apart."
Signs of impostor Syndrome
Obviously, everyone has feelings of inadequacy or insecurity at one time or another. So how do you know if impostor syndrome is the issue at hand? There are both behavioral and internal signs to watch out for, according to Stanizai:
Behavioral signs: Procrastination, over-preparing (like excessive list-making), social withdrawal, taking on too many tasks and ignoring bodily urges (like skipping meals).
Internal signs: Feelings of inadequacy, distorted self-image, feelings of anxiety/being overwhelmed, second-guessing oneself and difficulty making decisions.
Even if you deal with a few of these issues from time to time, that doesn't necessarily mean that you have impostor syndrome. "It's important to know that these are part of a pervasive pattern of thoughts, feelings and behaviors," says Stanizai. "Everyone has situations in which they are unsure, or periods of time when they are overworking."
Dealing With Impostor Syndrome
As with many other conditions, the first step is acknowledging the issue. "Many people suffer in silence, which perpetuates it," Orbé-Austin says. In fact, the BYU study found that students who reached out to friends and family for social support felt better than their counterparts who sought help from people in their same major.
"After reaching outside their social group for support, students are able to understand themselves more holistically rather than being so focused on what they felt they lacked in just one area," said one of the study authors in a press release.
Next, it's important to change your personal narrative, which is often full of negative perceptions about your abilities and skills. "You should identify and internalize your skills and strengths, refrain from seeking perfection, seek support from trusted others in a dream team of support, and prioritize your self-care so you don't overwork or burnout," Orbé-Austin explains. It's also important to realize that self-worth comes from inside, not from what other people think. Seeing a counselor or therapist can be helpful.
Finally, here's some advice from Andrew Taylor, who deals with impostor syndrome.
"I currently have an app on my phone [called Sanvello] which I use to handle feelings of inadequacy and the anxiety that comes along with it," he says. And he channels his feelings of unworthiness and thinking someone is going to point out that other people helped in his success into something positive. "It is one of the major reasons why I am so sensitive toward my staff to ensure that I credit them where due and let them know they are appreciated," he says. "It is the least I can do and I can't say that is really a bad thing."
Now That's Cool
The app Andrew Taylor mentioned, Sanvello, describes itself as an “on-demand help for stress, anxiety, and depression.” The base model is free and upgrades are covered by many insurance plans. The app uses clinically validated techniques to relieve symptoms of these problems.
