Lofty là gì

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Arlin Cuncic, MA, is the author of "Therapy in Focus: What khổng lồ Expect from CBT for Social Anxiety Disorder" và "7 Weeks lớn Reduce Anxiety."

Amy Morin, LCSW, is the Editor-in-Chief of Verywell Mind. She's also a psychotherapist, the author of the bestselling book "13 Things Mentally Strong People Don't Do," & the host of The Verywell Mind Podcast.

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What Is Imposter Syndrome?

Impostor syndrome (IS) refers to an internal experience of believing that you are not as competent as others perceive sầu you to lớn be. While this definition is usually narrowly applied to intelligence & achievement, it has links to lớn perfectionism & the social context.


To put it simply, imposter syndrome is the experience of feeling lượt thích a phony—you feel as though at any moment you are going to lớn be found out as a fraud—like you don"t belong where you are, and you only got there through dumb luck. It can affect anyone no matter their social status, work background, skill level, or degree of expertise.


The term that was first used by psychologists Suzanmãng cầu Imes và Pauline Rose Clance in the 1970s. When the concept of IS was introduced, it was originally thought lớn apply mostly to high-achieving women. Since then, it has been recognized as more widely experienced.


Self-doubtAn inability to lớn realistically assess your competence và skillsAttributing your success khổng lồ external factorsBerating your performanceFear that you won"t live sầu up to lớn expectationsOverachievingSabotaging your own successSetting very challenging goals và feeling disappointed when you fall short

While for some people, impostor syndrome can fuel feelings of motivation khổng lồ achieve sầu, this usually comes at a cost in the khung of constant anxiety. You might over-prepare or work much harder than necessary to lớn "make sure" that nobody finds out you are a fraud.


This sets up a vicious cycle, in which you think that the only reason you survived that class presentation was that you stayed up all night rehearsing. Or, you think the only reason you got through that tiệc nhỏ or family gathering was that you memorized details about all the guests so that you would always have ideas for small talk.


The problem with impostor syndrome is that the experience of doing well at something does nothing lớn change your beliefs. Even though you might sail through a performance or have sầu lunch with coworkers, the thought still nags in your head, "What gives me the right khổng lồ be here?" The more you accomplish, the more you just feel like a fraud. It"s as though you can"tinternalizeyour experiences of success.


This makes sense in terms of social anxiety if you received early feedbachồng that you were not good at social or performance situations. Your core beliefs about yourself are so svào, that they don"t change, even when there is evidence to the contrary.


The thought process is: If you vì well, it must be the result of luchồng because a socially incompetent person just doesn"t belong.


Eventually, these feelings worsen anxiety and may lead lớn depression. People who experience impostor syndrome also tover not lớn talk about how they are feeling with anyone and struggle in silence, just as vì those with social anxiety disorder.


Identifying

While impostor syndrome is not a recognized disorder in the Diagnostic & Statistical Manual of Mental Disorders (DSM-5), it is not uncommon. It is estimated that 70% of people will experience at least one episode of this phenomenon in their lives.


Do you agonize over even the smallest mistakes or flaws in your work?Do you attribute your success to lớn luck or outside factors?Are you very sensitive to lớn even constructive criticism?Do you feel like you will inevitably be found out as a phony?Do you downplay your own expertise, even in areas where you are genuinely more skilled than others?

If you often find yourself feeling like you are a fraud or an imposter, it may be helpful lớn talk lớn a therapist. The negative thinking, self-doubt, and self-sabotage that often characterize imposter syndrome can have an effect on many areas of your life.


Causes

We know that certain factors can contribute khổng lồ the more general experience of impostor syndrome. For example, you might have sầu come from a family that highly valued achievement or had parents who flipped bachồng và forth between offering praise and being critical.


We also know that entering a new role can trigger impostor syndrome. For example, starting college or university might leave sầu you feeling as though you don"t belong & are not capable.


Impostor Syndrome và Social Anxiety

Impostor syndrome và social anxiety may overlap. A person with social anxiety disorder (SAD) may feel as though they don"t belong in social or performance situations.


You might be in a conversation with someone & feel as though they are going to lớn discover your social incompetence. You might be delivering a presentation và feel as though you just need lớn get through it before anyone realizes you really don"t belong there.


While the symptoms of social anxiety can fuel feelings of imposter syndrome, this does not mean that everyone with imposter syndrome has social anxiety or vice versa. People without social anxiety can also feel a lachồng of confidence and competence. Imposter syndrome often causes normally non-anxious people to experience a sense of anxiety when they are in situations where they feel inadequate.


Types

Imposter syndrome can appear in a number of different ways. A few different types of imposter syndrome that have been identified are:


The superhero: Because these individuals feel inadequate, they feel compelled to lớn push themselves to work as hard as possible.The expert: These individuals are always trying khổng lồ learn more & are never satisfied with their cấp độ of understanding. Even though they are often highly skilled, they underrate their own expertise.

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The natural genius: These individuals mix excessively lofty goals for themselves, & then feel crushed when they don"t succeed on their first try.The soloist: These people tend khổng lồ be very individualistic và prefer khổng lồ work alone. Self-worth often stems from their productivity, so they often reject offers of assistance. They tover to lớn see asking for help as a sign of weakness or incompetence.

Coping

To get past impostor syndrome, you need to start asking yourself some hard questions. They might include things such as the following:


"What core beliefs vày I hold about myself?""Do I believe I am worthy of love as I am?""Must I be perfect for others to approve of me?"

Perfectionism plays a significant role in impostor syndrome. You might think that there is some perfect "script" for conversations & that you cannot say the wrong thing. You probably have trouble asking for help from others and may procrastinate due to lớn your own high standards.


To move past these feelings, you need to become comfortable confronting some of those deeply ingrained beliefs you hold about yourself. This can be hard because you might not even realize that you hold them, but here are some techniques you can use:


Share your feelings. Talk lớn other people about how you are feeling. These irrational beliefs tend to fester when they are hidden and not talked about.Focus on others. While this might feel counterintuitive, try to lớn help others in the same situation as you. If you see someone who seems awkward or alone, ask that person a question to lớn bring them into the group. As you practice your skills, you will build confidence in your own abilities.Assess your abilities. If you have sầu long-held beliefs about your incompetence in social và performance situations, make a realistic assessment of your abilities. Write down your accomplishments và what you are good at, & compare that with your self-assessment.Take baby steps. Don"t focus on doing things perfectly, but rather, bởi vì things reasonably well and reward yourself for taking action. For example, in a group conversation, offer an opinion or tóm tắt a story about yourself.Question your thoughts. As you start to lớn assess your abilities & take baby steps, question whether your thoughts are rational. Does it make sense that you are a fraud, given everything that you know?Stop comparing. Every time you compare yourself khổng lồ others in a social situation, you will find some fault with yourself that fuels the feeling of not being good enough or not belonging. Instead, during conversations, focus on listening to what the other person is saying. Be genuinely interested in learning more.Stop fighting your feelings. Don"t fight the feelings of not belonging. Instead, try khổng lồ lean into lớn them và accept them. It"s only when you acknowledge them that you can start khổng lồ unravel those core beliefs that are holding you back.
The 9 Best Online Therapy ProgramsWe"ve sầu tried, tested and written unbiased nhận xét of the best online therapy programs including Talkspace, Betterhelp, and Regain.

A Word From Verywell

Remember that if you are feeling like an impostor, it means you have sầu some degree of success in your life that you are attributing khổng lồ luông xã. Try instead to lớn turn that feeling into lớn one of gratitude. Look at what you have sầu accomplished in your life and be grateful.


Don"t be crippled by your fear of being found out. Instead, lean inkhổng lồ that feeling & get at its roots. Let your guard down and let others see the real you. If you"ve sầu done all these things and still feel lượt thích your feeling of being an impostor is holding you baông xã, it is important lớn speak khổng lồ a mental health professional.

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If you or a loved one are struggling with mental health, tương tác theSubstance Abuse và Mental Health Services Administration (SAMHSA) National Helplineat 1-800-662-4357 for information on support and treatment facilities in your area.