Curious and Creative

Tag: mindset

  • Do You Feel Like a Fraud?

    July 12, 2025

    Do you feel like a fraud? Do you ask yourself, what I am doing here? Do you feel you don’t belong, although you have the education, experience, and credentials?

    The imposter syndrome is a form of self doubt and a false belief that you are not capable and confident as others perceive you to be. Yet, these feelings of inadequacy are unfounded. The term imposter syndrome or complex was first coined by Pauline Clance, PhD and Suzanne Imes.

    Mental health counselor Emma Giordana stated that people with imposter syndrome have difficulty internalizing their success and instead attribute their success to external factors like luck.

    Imposter syndrome is not officially recognized in the Diagnostic and Statistical Manual of Mental Disorders, 5th edition, but many people identify with it, particularly those who live with depression and anxiety.

    Giordana stated that those who experience with the feeling of fraudulence tend to devalue their efforts, skills, and accomplishments.

    Those who experience imposter syndrome tend to be high achievers with diverse educational backgrounds and a fair amount of professional experience, yet they often feel being inadequate and have self doubt.

    Everyone can experience a lack of confidence from time to time. So how is imposter syndrome different?

    Those who live with imposter syndrome may have:

    *A dependence on external validation

    *A fear of not living up to expectations of self and of others.

    *Overworked and strive for over achievement

    *Self-sabotage before attempting new things.

    These characteristics will vary depending on the individual’s experience, circumstance, background, and personality traits. A person with imposter syndrome may experience depression, high levels of distress, guilt, shame, and perhaps other maladaptive behaviors.

    Research has shown that imposter syndrome may be linked to certain mental health disorders such as social anxiety disorder, or attention hyper activity disorder. Additionally, some professional environments or workaplaces may foster those feelings of imposter syndrome. Some work environments may be unsupportive, unhealthy, overly critical, exploitive, and leads to low morale.

    Early research explored how imposter syndrome occurred among accomplished and successful women. A 2019 research study found that women are more likely to experience imposter syndrome than men. However, later research has since found imposter syndrome can affect anyone.

    According to the article “You’re Not a Fraud,” imposter feelings represent a conflict between self-perception and how others perceive you. You may fear or believe you don’t deserve to be in your position. You may even feel that doubt even when others praise your talents.

    Individuals experiencing imposter syndrome may try to put in more work to make up for that feeling. They also continue to be in distress. Even further, accomplishments gives no reassurance. Individuals may exhibit self-consciousness, low self-esteem, anxiety  or depression.

    Interestingly, those with imposter syndrome with accomplishments link to chance yet take the blame for any mistakes that they make even minor errors as signs of lack of intelligence and ability. Over time, it becomes a vicious cycle of anxiety, depression, and guilt.

    Top Imposter Syndrome researcher Dr. Valerie Young, author of The Secret Thoughts of Successful Women: Why Capable People Suffer from the Impostor Syndrome and How to Thrive in Spite of It outlines the five types of imposter syndrome in her book.

    • Perfectionist- person that focuses on how things are done, demand perfection in every facet of life.
    • Natural genius-person that spent life picking up new skills with little effort. There is a belief that one could understand new material right away. Yet if something doesn’t come easily or fail on first attempt, the individual may feel shame or embarrassment.
    • Rugged individual/soloist- person who believes that they can handle everything by themselves. If they cannot achieve success independently then they consider themselves unworthy. Asking for help means failure. The individual who is a soloist has high standards and if not achieved by self, they are admitting inadequacies, and showing failure.
    • The expert-  person who learned everything they can on a topic. They spend so much time seeking information that you have to devote lost time to your main task. The individual also believes that they should have all answers or seen as a fraud or failure when they can’t answer the question.
    • Superhero-Person that links personal competence to succeed in every role that they take on. If they fail to navigate the demands of those roles means that they are inadequate. They push themselves to the limit expending as much energy as possible to every role. They may think that they need to do more.

    There is no single source that causes imposter syndrome. It could include the way that you grew up, parental or guardian expectations to do well in school, comparison to siblings, being controlling or overprotective. It may be the parent or guardian emphasized natural intelligence and sharply criticized mistakes that were made.

    The feeling of feeling less than can worsen over time and it can reinforce the feeling of not belonging in the current environment, place, or situation. However, imposter syndrome can be overcome state various mental health professionals.

    • Acknowledge the feelings that you do have.
    • Talk with a trusted friend or mentor about your distress
    • Define and share your feelings about imposter syndrome as it can help you overcome them.
    • Support yourself and others, open up about your feelings.
    • Build connections. Connect with friends, co-workers, and peers. Build a support network.
    • Remember you cannot achieve everything by yourself. Validate your strengths.
    • Encourage your own efforts.
    • Challenge your doubts. Are there facts to support those feelings? Instead look for evidence to counter the negative beliefs of that you are a fraud or you aren’t enough.
    • Don’t compare yourself to others.
    • Push forward. Take risks. Begin believing in yourself in spite of self- doubt.

    According to Psychotherapist and TED speaker Lori Gottlieb, stories help you make sense of life but when those narratives are incomplete or misleading, they can keep you stuck instead of providing clarity.

    Hannah Owens, LMSW, commented that imposter syndrome affects internal feelings about work or self-worth, but also how you approach projects, relationships, and any other area where you feel unsure.

    As I noted earlier, imposter syndrome can affect anyone, no matter social status, work background, skill level or expertise level.

    “Impostor syndrome is a paradox: Others believe in you – you don’t believe in yourself. Yet you believe in yourself instead of them. If you doubt yourself, shouldn’t you also doubt your judgment of yourself?” —Adam Grant, author

    Resources:

    Image from Freepik.com Retrieved on 7/9/2025 from <a href=”https://www.freepik.com/free-photo/side-view-mannequin-receiving-fake-news-inside-head_12225944.htm”>Image by freepik</a>

    Adam, Maya, MD. Stanford Medicine. “Imposter Syndrome: You’re Not Alone.” Video. Retrieved on 5/7/2025 from https://www.youtube.com/watch?v=7D-0nuFFEh4

    Cleveland Clinic.”Imposter Syndrome May Be Holding You Back.” Retrieved 1/9/2025 from https://health.clevelandclinic.org/a-psychologist-explains-how-to-deal-with-imposter-syndrome

    Cox, Elizabeth. “What is imposter syndrome and how you can combat it?” video. 8/28/2022. Retrieved on 6/30/2025 from https://www.youtube.com/watch?v=ZQUxL4Jm1Lo

    Cuncic, Arlin, MA. “Is Imposter Syndrome Holding You Back from Living Your Best Life?” 9/23/2024. Retrieved on 5/7/2025 from https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469

    Gottlieb, Lori. “How Changing Your Story Can Change Your Life.” Video 11/22/2019. Retrieved on 6/30/2025 from https://www.youtube.com/watch?v=O_MQr4lHm0c

    Kolade, Sodiq. “What is Imposter Syndrome? Uncovering the Truth Behind Self-Doubt and Feeling Like a Fraud.” Brainmanager.io 10/18/2024.. Retrieved on 6/30/2025  from https://brainmanager.io/blog/emotional/what-is-imposter-syndrome

    Raypole, Crystal. “You’re Not a Fraud: How to Recognize and Overcome imposter Syndrome.” Healthline. 11/14/2024. Retrieved on 6/30/2025 from https://www.healthline.com/health/mental-health/imposter-syndrome

    Rice, Andrea. ”Imposter Syndrome: Causes, Types, and What to Do About it.” Psych Central. 1/27/2022.   Retrieved on 6/30/2025 from https://psychcentral.com/lib/impostor-syndrome

  • Curiosity is an Antidote to Fear

    January 30, 2025

    Curiosity and fear are two different states in our minds, and they impact different parts of our brains.

    As we have evolved as humans, fear has become the internal warning system that is hard-wired to protect ourselves. Fear can trigger the fight or flight response when our brain senses a threat. The amygdala  region of the brain moves into the driver’s seat when a threat is detected. Contrarily, curiosity is driven by our desire to learn, explore and understand our surroundings. The pre-frontal cortex that is in charge of higher-order thinking lights up and kicks into gear when we are involved or curious.

    According to neuroscientists, curiosity and fear are considered opposing mental states. Curiosity is actively seeking information and engagement, while fear pulls us back from potential and perceived threats. Our brain shifts between the regions of the brain that are activated by curiosity or fear.

    “Here’s our powerful opportunity — by cultivating curiosity, we can calm our fears,” wrote Sara Hickman, Change Consultant at the website “Brave in the U.K.”

    Think of fears that you have. Are they spiders, snakes, death, or something else? One of the biggest fears that people have is public speaking. How many of you can relate to that fear? I learned that many would rather be in the coffin than give a eulogy at a funeral.  It is amazing to think that public speaking is more feared than death itself.  Does public speaking frighten you?  What does it feel like when you are fearful? A sense of dread may awash your body.

    Let’s imagine, you are attending a meeting. A co-worker makes an introduction and your name is announced. Now… it is your time to walk onto the stage. Perhaps the palms of your hands begin to sweat, your stomach starts to churn, and a lump in your throat forms, and your heart may begin racing. Fear can be felt in our bodies.  Don’t let your fear take over the wheel. You are still in control. Fear can be insidious, but you are not indefensible against it. The antidote…Curiosity.

    When your curiosity is piqued by an interesting fact or interesting tidbit, your brain enters the “curiosity state.” First, the parts of the brain which are sensitive to uncomfortable or unknown conditions and environments light up. Then the part of the brain responsible for learning and memory, known as the pre-frontal cortex, comes online. Our brains then release the reward chemical dopamine. Dopamine has been found to intrinsically linked to the brain’s curiosity state. When you are curious and learning new facts and exploring the unknown, the brain floods our bodies with dopamine. Dopamine makes us happier.

    Would you rather be excited and energized by curiosity or sick to your stomach with fear? In the simplest terms, curiosity acts in the opposite way of fear. I know what I would choose. Do you?

    It is not that simple. We have train our bodies to start choosing curiosity over fear. It will take time to do so. Curiosity is not just an antidote, it is a mindset.

    Resources:

    Britannica Curiosity Compass. “The Science of Curiosity.” Retrieved on 1/29/2025 from https://curiosity.britannica.com/science-of-curiosity.html

    Discover Your Curiosity Type. https://curiosity.britannica.com/curiosity-personality-quiz

    Hickman, Sara. Director & Principal Consultant. “The Antidote to Fear is Curiosity.” Retrieved on 1/29/2025 from https://wearebrave.co.uk/the-antidote-for-fear-is-curiosity#:~:text=Fear%20and%20curiosity%20are%20like,powerful%20tool%20for%20managing%20fear%E2%80%A6.

    Noice, Cathy. “Curiosity: The Antidote for Fear. November 23, 2014. Retrieved on 1/29/2025 from https://workplacenavigator.com/2014/11/23/curiosity-the-antidote-for-fear/

    clip art courtesy of dreamstime.