Quick question, when it comes to being a #bossbabe biz owner, an amazing parent, or just living life... have you ever felt like a total FRAUD?
Sort of like, “Who am I to do, x, y, or z?” or “Why would x, y, z person want to listen to me?”
If you said YES, you are definitely not alone, almost everyone has suffered from “Imposter Syndrome” at some point in their lives. Even super famous and successful people have felt this way before.
According to the Journal of Behavioral Science, a whopping 70% of people suffer with, what the researchers refer to as, “Imposter Phenomenon."
Even more important to point out is this phenomenon affects women more than men.
So if feeling like a fraud is so common, especially for women, what are we supposed to do when this negative feeling strikes?
Keep reading below to find out 5 strategies you can use to combat Imposter Syndrome next time it pops up in your life.
Photo credit: Marie Forleo
Here are 5 super simple strategies you can use to release Imposter Syndrome when it creeps up.
1.Let it Out
When you start to feel Imposter Syndrome coming on, talk about it with someone you trust like a friend, family member, or coach. Brene Brown, author of The Gifts of Imperfection and Rising Strong, says that the very best thing you can do in a “shame attack” is to have the courage to reach out.
Talking about your feelings neutralizes the negative charge and power they have over you. Think about a boiling pot. When you keep the lid on, the pressure builds up and eventually causes an explosion. When you remove the lid the pressure dissipates. Same with your shame.
This is one of the many reasons I include UNLIMITED Whatsapp coaching in between sessions for my clients. This allows them to reach out to me when they are having a hard time so that I can remind them how amazing they are, or in this case, all the reason why they are not a fraud, so they can move on with their lives in a positive direction MUCH quicker than they would do alone.
2. Remember The Spotlight Affect
Sometimes when Imposter Syndrome creeps up it is because we feel judged. When you feel judged or like everyone is critiquing your every move in business, on social media, or in life you have to remember The Spotlight Affect.
According to a study published in the Journal of Personality and Social Psychology, most of us considerably OVERESTIMATE how much attention or “spotlighting” people are placing on us. This is thought to happen because our brain perceives ourselves as the center of our own world, therefore we have a tendency to perceive our own actions, thoughts, and words to loom much larger than other people’s actions, thoughts, and words.
In this study, the researchers were able to determine that we tend to overestimate judgments and criticisms by more than 50%! So next time you are feeling judged ask yourself if you are actually being judged or if it’s really just The Spotlight Affect in action.
3. Flip your Focus
Now that you understand the science behind The Spotlight Affect you can understand how flipping your attention from yourself and over to something else like, how you can help others or what you can do to grow your business, can help to free you from Imposter Syndrome.
It can be so easy to accidentally have a single focus on ourselves and how awful we are. When we flip that focus onto something positive, we are able to break the looping negative thoughts that accompany Imposter Syndrome.
4. Focus on Your Successes & What You Are Grateful For
Here’s the truth, your mind is not on your side, and this is why when Imposter Syndrome pops we focus on what we lack and who you aren’t instead of on who we are and what we have, let me explain.
It was very important for our prehistoric ancestors to focus on the lions, tigers, and bears that could eat them or the food that would be lacking next season. In other words, their survival was dependent on their brain focusing on LACK and LIMITATION and since it takes 1,000’s of years for the human species to evolve, your brain is still wired to focus on the negative, even though these threats to your survival no longer exist in the modern world.
This is why it is so important for you to really internalize and fully feel the gratitude of your successes rather than focusing on your failures. CLICK HERE to read a blog post I wrote detailing the amazing science-based benefits that come with practicing gratitude. It's pretty amazing.
5. Listen To Positive Affirmation Tracks
Listening to positive affirmation tracks is a super easy thing you can do to rewire the thoughts and beliefs you carry in your mind. Imposture Syndrome happens because we subconsciously carry a belief about ourselves that we are not good, enough, smart enough, pretty enough, thin enough... FILL IN THE BLANK enough. Listening to positive affirmation tracks allows you to rewrite and replace these beliefs with positive ones.
At first, when you begin to listen to positive affirmations, your brain might doubt what it hears is true. This is because the wiring in the brain hasn't been reset yet. The more and more and more you listen the softer your mindset will become and soon the affirmations will become beliefs. CLICK HERE to download a free, 60 minute long, positive affirmations track.
If you'd like to discuss and learn even more about Imposture Syndrome join me LIVE today (Tuesday, Jan. 22nd) at 12 pm EST. All you have to do is CLICK HERE to join the private Mindset By Design for Her Facebook group where I will be going live. Can't wait to hang out with you there!
Now, I would love to hear which strategy is your favorite and which ones you are excited to try or have tried in the past.
Hit the reply button and let me know.
Wishing you so much love!
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PS- Remember to join the MBD for Her private FB Group by CLICKING HERE.Can't wait to see you there!