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Doubt is a normal part of life that intervenes at inopportune times, such as when seeking a promotion or pursuing an advanced degree.
But sometimes it becomes a pervasive fear in which a person anxiously waits for a colleague to discover that he or she doesn’t have what it takes to succeed.
In recent years we have learned that not even the most successful people are immune to this chronic insecurity.
Last week, Hollywood heartthrob Glen Powell admitted that he suffered these feelings while filming his new Netflix movie Hit Man, in which Powell plays a fake hitman, and which he co-wrote with director Richard Linklater.
Glen Powell recently admitted that he suffers from imposter syndrome, despite his Hollywood film success.
He said Fashion: ‘You raise the money, You get an amazing actress, scam everyone along the way to join this trip, and then you say: I don’t know if I can do this.’
One analysis of united states found that about 82 percent of people suffer from imposter syndrome, and the phenomenon is associated with higher rates of anxiety and burnout.
So what can you do to beat it? Now, a top life coach says she has the answer backed by science. DailyMail.com spoke to New York-based life coach Annie Lin, who revealed her best tips for destroying self-doubt…
Imposter syndrome is a common phenomenon that typically involves a high-achieving person being plagued by self-doubt, worried that they have fooled the world into believing they have what it takes and will be exposed as an imposter.
DOCUMENT ACHIEVEMENTS… HOW SMALL THEY MAY BE
One way to combat thoughts of not being good enough is to remember your accomplishments, no matter how small.
Dr. Lin is referring to a concept known as the cookie jar method, which refers to the burst of energy and joy that comes from eating a cookie after a day of healthy eating.
The phenomenon was thought up by Navy SEAL David Goggins, who has twice competed in more than 60 marathons and triathlons, including the Badwater Marathon, one of the most brutal races in the world.
One day, while running a 100-mile race, his energy was running low. He was at mile 70 and couldn’t see himself completing the last 30 miles.
But then he began to think about the many victories in his career; overcome his impoverished childhood and overcome SEAL training. This gave him a renewed sense of motivation that carried him to the finish line.
Experts suggest using a journal to document positive things about yourself, big and small, from self-affirmations to good grades to positive comments at work.
When motivation goes out the window, or when you start to doubt yourself, your abilities, and your intellect, look for the positive “cookies.”
PUT YOUR NEGATIVE THOUGHTS ‘ON TRIAL’
When one of Annie Lin’s clients says, “I’m an idiot” or “I’m not good at my job” or something similar, she asks for proof.
Life coach Annie Lin (pictured) told DailyMail.com that accepting “negative” thoughts and countering them with logic is key to combating imposter syndrome.
Ask clients to list three examples of evidence that support these distorted thoughts. Many times, writing that evidence down or speaking it out loud can help the client reach a more balanced perspective.
Ms. Lin said, “You try to make them see that those thoughts are just deep-rooted beliefs.” Then you can ask them to think about situations where they didn’t feel like an idiot. You ask if there’s anything they did that they’re proud of themselves.’
Think of yourself as a prosecutor looking for holes in the defendant’s story. Counter arguments with facts: Your boss wouldn’t have given you that promotion if you weren’t qualified, or you wouldn’t have gotten into that elite college if your grades and test scores were lower, for example.
SAY YOUR THOUGHTS OUT LOUD
Simply expressing the thoughts that are troubling you can relieve anxiety.
Sharing anxious thoughts offers the person suffering from imposter syndrome a source of validation and support. Having someone listen to your anxiety reduces feelings of isolation and lets you know that you are not alone with your feelings.
And if you don’t have a loved one to confide in, it can be helpful to meet with a life coach or therapist.
Ms Lin said: “I, as a trainer, am more relaxed because I have trained my body to do that, so your nervous system can reflect what is happening in my system.” This relaxation will gradually occur in your system without your conscious mind knowing about it.
‘This happens in coaching, it could be in the environment of a therapist or simply a trusted friend or a good mentor. If you sit across from someone who has a more relaxed or grounded presence, this alone might help you feel more relaxed.”
MAKE THREE VITAL LISTS
The imposter phenomenon, now known to most as imposter syndrome, was first coined by psychologists Suzanna Ims and Pauline Rose Clance in 1978.
One technique Dr. Imes uses with her clients is to make a list with three columns. The first column includes things they are not good at, the second column includes things they are pretty good at, and the third includes things they are excellent at.
Your clients then step back and compare the lists, helping them see their achievements and strengths in a more objective way.
FAILURE IS NORMAL
Many perfectionists, who are particularly prone to imposter syndrome, hesitate to take up a new hobby or look for a new job because of the risk of not being good enough or failing.
But there is power in being new at something. Starting from scratch gives you unlimited potential. And it’s a blessing to other people too. The novice brings a new perspective and may notice things that people deeply entrenched in the task might have missed.
Annie Lin said: ‘Take consistent actions that may involve not being perfect, or some people call it a failure.
“Look for opportunities that really excite you, even if you don’t 100% know they’ll work, because that helps us develop a growth mindset instead of a closed mindset.”