Eight ways to overcome Imposter Syndrome in researchers

How can you overcome imposter syndrome?

Especially when you’re coming out of your comfort zone and putting yourself out there when trying something new, it can make you experience imposter syndrome.

You might think you are a fraud. Your research outcomes aren’t sufficiently valuable and that you don’t have the “legitimacy” or “credibility” to let people pay attention to your research.

Believe me; you aren’t the only researcher who experiences this imposter syndrome.

I have been there too, and even the most successful scientists still feel this way sometimes. It’s completely normal and human to have these thoughts and feelings.

So, why do we feel this way, even though we know deep down that what we offer is super valuable and has the power to transform people’s lives?

I believe that we experience the imposter syndrome out of a sense of fear.

We’re putting ourselves out there to the whole internet world and that makes us quite vulnerable because the thing we created is now subject to lots of potential feedback and criticism and that’s scary.

So, it’s normal that something inside us starts panicking (let’s call it the baby monkey) because it doesn’t feel ‘safe’, and so it will do everything in its power to feel safe again, even though that means cancelling everything. So, basically, the baby monkey will do everything it can, to convince you that it is a bad idea to publish that thing you created and that it will just lead to all this unnecessary stress and potential criticism.

And so that’s why you start to have all this self-doubt and start second-guessing everything you created. And eventually, you feel like it’s just not worthy enough to put out to the world.

And no, the baby monkey isn’t bad… It’s just scared and wants to be safe, right? It doesn’t know the difference between you just coming out of your comfort zone and trying something new OR you being chased by a lion. It will view both as life or death situations.

Don’t put people who are successful in what you’re trying to achieve on a pedestal

Most professors and scientists of your niche are, in the end, just people who started just like you and are probably very similar to you.

They aren’t unicorns or superhumans. They often just learned through many phases of trial and error what works and what doesn’t and that’s it. And it is completely doable for you to do the same and find success too.

2. Stop comparing yourself with others

Stop comparing yourself, not with your competition, not with influencers, nor that person that went to the same high school as you that has now a successful career.

It’s pointless because as you probably know, social media creates a whole wrong perception of what somebody’s life truly looks like.

It’s a whole industry of just capturing and setting in the scene a tiny moment in somebody’s life (often photoshopped and lightroomed) and it creates the illusion that somebody’s life ALWAYS looks like that, while sometimes it can’t be further from the truth. So take that in mind and stop comparing yourself with something that isn’t even real.

3. Surround yourself with people that are like-minded and believe in you and what you do

If none of the people around you believes in you nor what you do, it’s extremely difficult to believe in yourself.

And yes, sometimes it’s difficult for old friends, family members, and ex-colleagues to even understand what you do, let alone believe that it’s going to work.

So make sure to become part of communities, accountability groups, group coaching programs, and masterminds and surround yourself with people that are in the same world as you. People who believe in you and know that you are talented, skilled, and amazing in what you do.

4. Realise there is no failure, only feedback.

What is the worst thing that could possibly happen?

Okay, your research/article doesn’t get great attention Or maybe, people are giving you suggestions of things you could change about your research or research domain.

That doesn’t mean that YOU are a failure. This launch, product on whatever you’re putting out, doesn’t say anything about your worthiness.

It’s just feedback about something you created.

If the launch didn’t work out, maybe we have to get back to the drawing board and tweak the messaging a bit, or add an extremely valuable bonus that makes the offer irresistible.

But try to realise that this doesn’t say anything about you, as a human.

So, release all this stress, take everything a little lighter and tell yourself that failure doesn’t exist, there is only feedback.

5. Embrace your fear

In the end, fear is just something that is a natural instinct to keep you safe at all times.

It’s something good, it looks out for you, but as I already mentioned, it just can’t tell the difference between you undertaking a new project or you being chased by a lion because these are the same kind of emotions that are rushing through your body.

So embrace the fear, and be grateful that it wants to protect you, and tell it gently that even though it’s OK that it’s afraid, it’s important to you to move forward with this project. You will notice that once you embrace it, it will naturally fade away. Resisting fear will only cause it to persist in your mind and body.

6. Discover the root cause of your imposter syndrome

Why is it that you are feeling this way?

What specific fear do you have that is making you experience imposter syndrome?

Is there a specific event that is coming up that makes you feel anxious, nervous and insecure?

Or is there something specific that happened that makes you feel this way? Did you receive negative feedback? Did someone tell you something that made you insecure?

Is there any obstacle that you’re trying to overcome?

Identify the specific cause of these feelings and emotions, and journal about them.

Putting them to paper will provide much more clarity and awareness about what is really going on, so you can then put it into perspective.

Don’t judge anything that comes up, just accept that you’re feeling this way and then let it go. Be compassionate and kind with yourself because the last thing you need in these vulnerable moments is more criticism from yourself.

7. Your comfort zone is like a muscle

Your comfort zone is like a muscle. The more you push your limits and go further and further out of your comfort zone, the bigger it gets.

So what right now seems WAY out of your comfort, will just be “normal” once you have done it a few times. What seems scary right now, will become less and less scary once you tick them off your list.

And as these scary challenges slowly become your comfort zone, the feelings of imposter syndrome you experience will also gradually fade away.

So, trust the process and know deep down that these feelings are just temporary. You won’t feel like this forever.

8. Take care of yourself

When you are experiencing all these overwhelming negative feelings, thoughts, and emotions of insecurity and anxiety, be there for yourself.

Take a break, burrito yourself in a big, fluffy blanket, drink something warm and comforting, and do whatever it is that calms you down and makes you come back to yourself.

Remember that this baby monkey inside of you is feeling in danger, so to reduce all of these anxious and scared feelings, your body has to realise it’s safe.

And basic self-care activities can really create this safe space feeling. Even a long hug from someone you really trust and love can be so comforting in these moments.

Or calling a friend and just opening up about your feelings and insecurities and talking them through can really help you put them into perspective and eventually release them.