This workbook its, contents and the tools/activities provided below have been useful for my personal experience and/or the personal experience of those who have helped me with this workbook, I am not psychologist, so I do recommend if you are struggling with Imposter syndrome you should consider working through this book with a trained professional or your mentor as they are likely to cause strong emotions.
This workbook is a supporting document to Imposter Syndrome by Tammy Camilleri.
A virtual presentation on Imposter Syndrome.
Imposter Syndrome Workbook – By Tammy Camilleri
WHAT DOES IMPOSTER SYNDROME LOOK LIKE?
A vicious cycle of anxiety and short-term relief.
Feelings of anxiety of your capabilities for achieving your goals; followed by Short term relief when you achieve the goal, but more anxiety that the result was not good enough
Low self-confidence Fear of failure Self-doubt – AM I GOOD ENOUGH! Fear of lack of achievement – will it be good enough, will I let people down Fear of Success – if I succeed will I be good enough to continue
A strong need to be the best
Perfectionist in all things, setting unrealistic outcomes Setting yourself up to fail and not achieve by creating unrealistic goals, example passing an exam with the pass mark of 70% but being disappointed that you did not achieve 100%
Unwillingness to internalize positive feedback
Unable to take on board constructive criticism to improve, instead viewing it as a negative outcome confirming your thoughts of inadequacy
Self-sabotage Experience a constant internal struggle between achieving success and avoiding being "found out." This struggle prevents many from reaching their potential.
Imposter Syndrome Workbook – By Tammy Camilleri
FIVE TYPES OF IMPOSTERIST
THE EXPERT An "impostor" may be a perfectionist or an expert. The expert will not feel satisfied when finishing a task until they feel that they know everything about the subject. Experts continuously hunt for new information, which prevents them from completing tasks and projects. Those who avoid applying for a job because they do not meet every requirement may fall into the category of the expert.
THE PERFECTIONIST People who aim for perfection often experience high levels of anxiety, doubt, and worry, especially when they fail to achieve their extreme goals.
Perfectionists are usually dissatisfied with
their work. They tend to focus on areas where they could have done better rather than celebrate the things they did well.
THE NATURAL GENIUS
Natural geniuses are typically able to master a new skill quickly and easily, and they often feel ashamed and weak when they cannot.
People who fall into this category fail to
recognize that nearly everyone needs to build upon their skills throughout life to succeed
Imposter Syndrome Workbook – By Tammy Camilleri
THE SOLOIST Natural geniuses are typically able to master a new skill quickly and easily, and they often feel ashamed and weak The soloist may also be known as the rugged when they cannot. individualist. They prefer to work alone and tend to believe that asking for help will reveal People who fall into this category fail their incompetence. to recognize that nearly everyone needs to build upon their skills A soloist will typically turn down help so that throughout life to succeed. they can prove their worth as an individual.
THE SUPERHERO Superheroes often excel in all areas, mainly because they push themselves so hard. Many workaholics can be classed as superheroes.
This overload of work will eventually result
in burnout, which can affect physical health, mental well-being, and relationships with others.
Are you an Imposterist?
Do you tend to chalk your accomplishments up to being a "fluke," “no big deal” or the fact that people just "like" you?
Do you hate making a mistake, being less than fully prepared or not doing things perfectly?
Do you worry that others will find out that you're not as capable as they think you are?
When you DO succeed, do you think, "Phew, I fooled 'em this time but I may not be so lucky next time.”?
Do you attribute your success to luck or timing, rather than your own skills and talents.
Use the Clance IP Scale on the next pages to determine if you have characteristics of Imposter Syndrome. Imposter Syndrome Workbook – By Tammy Camilleri OVERCOMING IMPOSTER SYNDROME There are many tools and techniques which can be used to overcome imposter syndrome – tools which can be used together or individually. Many of the tools focus on reframing the negative thoughts and feelings and ask you to challenge the evidence which is present for the negative thoughts and feelings. The tools/activities provided below have been useful for my personal experience and/or the personal experience of those who have helped me with this workbook, I am not psychologist, so I do recommend if you are struggling with Imposter syndrome you should consider doing these activities with a trained professional or your mentor as they are likely to cause strong emotions.
Activity 1. Though Record
• Choose a specific time that you have experienced Impostor Syndrome - pick a low-stress and low-emotion example for this exercise.
• Use your chosen experience and complete each of the columns in your though record.
• A though Record example has been provided to help you understand it’s use.
You can use this activity, anytime you are experience feelings of imposter syndrome. Whether you write it down or simply run it through your thoughts.
Activity 2. Accepting Failure
• Choose a specific time where you truly believe that you ‘failed’ at something, work or otherwise.
• Write it down, then underneath write My First Attempt In Learning (FAIL). If yo have your mentor on hand, share this story with them,
• Now write three positive things that you learnt or that came as a resulted from this perceived failure. (it’s ok if you only have one, and if you have more than write them all) and if your mentor is working with you ask them to write 3 positive things that they noticed from the situation.
• Now, ask your self whether you think you failed.
Final Take home messages to practice in your everyday life.
Imposter Syndrome Workbook – By Tammy Camilleri
EXAMPLE OF USING A THOUGHT RECORD.
At work. Despair and I am never going Nothing. Every day I learn I am not Hopeful, calm, useless, anxious to be a good and gain a new useless, I am content. mechanic skill. just having difficulty, but My LAME can do My LAME has 20 that’s ok it, so is should be years more because I am able to. experience than still learning. My LAME will tell me. My LAME was the company I am My LAME is always an apprentice no good if I ask for supportive and once, and help. encouraging probably I should give up, struggled with I’m useless. tasks too, so it’s ok to ask for help. Activity 1: THOUGHT RECORD Activity 2: Accepting Failure Thing I Failed at:
_________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ _________________________________________________________________ Write the phrase: Big and Bold
The three positive things I learnt or that happened as a result of it:
Do you still think that you failed? ______________________________________
Things to practice going forward.
Take credit where it is due
This can feel uncomfortable or unnatural to many of us – try starting by simply saying ‘thank you’ when someone pays you a compliment or gives you credit.
Stop minimizing your abilities
Using words such as “just” when we refer to our self or our skills and abilities, can not only give us a negative self-concept, but they can make others see us negatively too. Try swapping the word “just” with “AM”
Instead of saying - I am JUST a female pilot…..
Start saying - I AM a female pilot.
When sharing knowledge, try changing your statements from, “I don’t know much about this, but….” to “this is what I know about this topic”.
Ask for help and don’t be afraid to be vulnerable
Remember, help doesn’t always need to come from a work colleague, it could come from an external person such as a friend, mentor or professional counsellor or psychologist.
Give yourself compliments and credit
Remember to tell yourself when you believe have done well, when you believe you deserve credit. Maybe even tell others about these things you have done well, achieved or learnt.
BE KIND TO YOURSELF!
Imposter Syndrome Workbook – By Tammy Camilleri
Resources Link’s correct at the time this document was created. The Impostor Phenomenon Overcoming the Fear that Haunts Your Success, Dr. Pauline Rose Clance
Secret Thoughts of Successful Women Why Capable People Suffer from the Impostor Syndrome and How to Thrive in Spite of It, Valerie Young
The Confidence Code The Science & Art of Self-Assurance – What Women Should Know, Katty Kay & Claire Shipman
The Empress Has No Clothes Conquering Self-Doubt to Embrace Success, Joyce M. Roche
