The Negative Effects of Impostor Syndrome and How to Deal with Them

 Image credit: PexelsIf you often feel like you owe your success to everyone and everything except yourself, you might be experiencing a case of impostor syndrome. This phenomenon refers to the idea that your success is due to luck, and not because of your talent, experience, and qualifications. It is actually more common than you think; a study in the International Journal of Behavioral Science points out that 70% of people are bound to experience at least one episode of this phenomenon in their lifetime.Although it does not discriminate according to gender, it can be a crucial factor in increasing your chances -  this is especially true for women in science. In an article on how women are grossly undervalued in this particular field, ScienceMag notes that women experience a lower sense of belonging compared to their male colleagues and feel that they are granted less respect and authority. For instance, the National Academies of Sciences, Engineering, and Medicine identified that 20 to 50% of female STEM students have experienced harassment from peers or faculty and staff. Women are also underrepresented when it comes to science conferences, awards, and events.These challenges can result in women thinking that their presence or contributions aren’t substantial enough, which can likely lead to impostor syndrome. This phenomenon can develop long-term effects when left unattended.Here are some of the negative effects that come with impostor syndrome, as well as the ways to turn this mindset around to your advantage:Negative Effects of Impostor Syndrome• Impedes Career GrowthWomen experiencing impostor syndrome can set themselves back by staying away from the spotlight, refraining from volunteering for high-stakes projects or refusing to take credit for their achievements at work. Sheri Sheppard, a mechanical engineering professor, shares that her top Stanford female students suffered from impostor syndrome — she said they lacked confidence and constantly felt inadequate. This lack of self-confidence can transition from school to work. In fact, women often start out $4,000 behind their male counterparts. The reason behind this is women are less likely to negotiate a salary, and afraid they will get turned down.• Cause Perfectionism and Psychological StressThe opposite of the abovementioned effect can happen as well. Girls in high school and college are found to be more critical of their own skills and hold themselves to higher standards. Victims of impostor syndrome can push themselves way past their limit and strive for an unattainable level of perfection in order to feel like they deserve their position. They are likely to turn into workaholics who rarely take time off and struggle to relax. Perfectionism can also result in micromanaging all their tasks and trying to do everything by themselves.• Lessen Self-esteem, Heighten Self-DoubtWhen goals aren’t achieved, or an individual still feels unworthy, this can turn into a cycle of self-doubt, constant self-monitoring, and frequently comparing themselves to colleagues, and in turn, can compromise one’s mental health. Mental health is a topic covered by health and wellness resource SymptomFind, and in one of their articles, they note that the symptoms and warning signs of depression include feelings of worthlessness, losing interest and pleasure from hobbies, difficulty concentrating and making decisions. All of which can be related to impostor syndrome. To break this harmful cycle, you need to have a change of mindset or seek external help.How to Deal With Impostor Syndrome• Change of MindsetIn our Women in Science feature on becoming a successful woman in STEM, writer Sanya Surya highlights how we tend to overthink opportunities that come our way. Thoughts similar to “Do I belong on this kind of team?” or “Am I good enough to get in?” are early manifestations of impostor syndrome. Opportunities present themselves to you because you are worthy and ready. Keeping this mindset will help remind you about your capabilities and accomplishments.• Talk TherapyAlthough it isn’t recognized officially as a disorder, impostor syndrome can still evolve into more complicated mental health issues. Talk therapies are now more accessible and can serve as a healthy outlet for you to voice out your feelings. Licensed therapists can also help you work out your thinking process, and determine when impostor syndrome begins to take hold.Lastly, take note of your strengths and accomplishments, and practice positive self-talk. Look back to these whenever you feel the self-doubt creeping in, and make a conscious effort to go against self-deprecative tendencies.Check out our Women in Science website to read more success stories on women that are sure to inspire you. About the author:Romy Jacobs is a part-time writer, part-time teacher, and former professor of biology. She currently resides in Portland with her fiancé and a mischievous Samoyed named Albert.romyjacobs.writes@gmail.com