Tackle the Feeling of Inadequacy

Julia Scheel
Nationality: German
Work Institution: Rostock University, Germany
Research Interests: Systems Biology, Data Science, Neuroscience
Favourite Ice Cream Flavour: Double dulce de leche

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“ There must have been a mix-up”
“ ...maybe there was another candidate named Julia, and they confused us - it is such a common name”
“ ...maybe they had a stack of applications on their desk- then a gust of wind came - threw the stack off the desk- and suddenly the last application was the first - mine” 
“What happens when they find out?”

​These are some of the things I heard myself say on the phone, talking about my new position. It took some time until I realized how crazy that sounded. The following is not an article, but a summary of my thoughts. 

Am I a Fraud Quiz. Should you end up on "Imposter Syndrome" please follow https://www.youtube.com/watch?v=5SCzuinYQ80 for a quick summary.

​​About Imposter Syndrome
It is common to feel anxious after a new accomplishment, the completion of a degree, or a new job. Your next step will basically be a promotion and you will have to do things that you have never done before. Feeling inadequate initially is, in my opinion, natural. It is also an opportunity to grow. Meaning, we have to address and overcome those doubts and insecurities, in order to succeed. 
This ends up being more complicated for some of us than for others. Some have developed a pattern of behavior where they doubt their accomplishments and are constantly scared of being exposed as a “fraud”.  
It is currently studied as an experience or phenomenon that occurs to certain individuals, not a mental disorder. Imposter syndrome is often accompanied by anxiety, or depression. According to a study in 2011 about 70 percent of people will experience at least one episode in their lives.
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​Risks
Ignoring imposter syndrome can damage your health, your personal life and your career. Affected individuals tend to either procrastinate, or over-prepare when having a new assignment, leading to burnouts. Stress can also lead to impaired memory retrieval. The lack of self-esteem can lead to missed opportunities. Families can suffer, when someone prioritizes their career over time with their family, which is quite common for a person suffering from imposter syndrome.
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Breaking Out:
We believe we did not deserve our success - if we become more successful - that proves our point - if we fail - that also proves our point. So, what can we actually do?
 
Structure your thoughts:

• It can be difficult to deal with the pressure and all the thoughts running around in our heads. Mindfulness can be a useful tool to deal with this and the beauty is, there are different ways to go about this. Mindfulness is a collection of methods that enable you to reconnect with the present and to truly be aware of what is going on inside and around you. You can be mindful with your body, mind, regarding food, or your breathing.

• Journal: structure your thoughts and feelings. Putting our thoughts to paper can give us some clarity and put things into perspective. If writing is not your thing - try making a mindmap. 
• Force a change: write down goals and why you have not achieved them. Check the next day, whether these things are true and think about how you could change them. This is the basis for a proper mission statement

​Connect:
It is natural to look for quiet and peace, when you feel stress and overwhelmed with your situation. We have the tendency to retreat, when we actually need to know that we are not alone. Social interaction is healthy, but the most important person to connect with is yourself. 

• Don’t look for help - give it: Studies have shown that volunteer work and mentoring can increase your resilience and your ability to manage stress. These acts can give meaning and purpose to our lives, outside of work. Of course, you may not have space in your schedule for another task. Giving back is also possible in everyday life, with a smile or a “thank you”.
• Physical touch: Studies have shown that physical touch, such as holding hands or a hug decreases stress. The gesture as simple as a pat on the back can elicit a feeling of appreciation and being valued. 
• Animals: The fact that exposure to animals is already so established some universities organize “paws against stress” events during exam time.
• Share: Make an informative presentation, create a self-help group. This is not an invitation to wallow in self-pity, but to actively work through difficult phases. 

Build up your confidence: 

• Take on a new challenge: Take on additional responsibilities at your new job, or give yourself a physical challenge

Sunset at Linlithgow loch - because you can sup on any body of water.

​How I protect my mental health:

​​Sports: I absolutely believe in sports as a way to shift the focus of my self-worth back from others to myself. Nothing can keep me from my hikes, stand up paddling, enjoying nature and trying out new things like bouldering.

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Wood block print - An attempt of visualising my love for Tango

​Meetup groups: An online platform to meet groups of people with similar interests. Rostock - my new home - is small so there is a limited number of meetup groups. I recently joined the “draw together” group - and no - I have zero talent, but that is not the point. As pointed out earlier, social interaction is healthy. So, this group is my way of socializing and giving myself a challenge.

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Motivational phrases on chalkboard, placed in my flat - also a nice place to doodle.

Motivational statements on chalkboard stickers around my flat. I am basically boosting my confidence every day.
 
Watching the occasional comical, uplifting youtube video. I had a serious Lilly Singh-phase, when I moved to start my PhD.

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One of the dogs in our local shelter - pretending to give me the cold shoulder

I used to volunteer as a rape and abuse support worker. Now I am walking dogs for the local animal shelter. At that point I wholeheartedly confirm that volunteering does give you purpose and puts a lot of things into perspective.

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In the end imposter syndrome and anxiety are more common than we care to admit. It is an unhealthy way of dealing with coming out of one’s comfort zone.
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There are a million ways to deal with anxiety of and we all have to find a coping mechanism that works for us. There is no point in letting anxiety paralyze you, or wallowing in self-pity. The previously mentioned methods are not specific for imposter syndrome and can also be helpful for other types of anxiety or depression. You are where you are for a reason - Let yourself grow.
 
P.S.: If none of this works, there is nothing wrong with seeking professional help

Resources & Helpful links
Others sharing their stories: 
https://medium.com/brilliantforge/accepting-5-truths-helped-me-overcome-impostor-syndrome-5b37e85149b
https://impress.org/breaking-imposter-syndrome-isolation/
https://www.marieclaire.com/career-advice/a24567262/how-to-overcome-imposter-syndrome/
https://dev.to/helenanders26/how-im-dealing-with-imposter-syndrome-and-stress-4fdm
https://puttylike.com/a-bad-case-of-imposter-syndrome/
https://www.fastcompany.com/40421352/the-five-types-of-impostor-syndrome-and-how-to-beat-them
 
Literature:
Kuhlmann et al., 2005
Sakulku and Alexander, 2011
Langford and Clance, 1993
Huang, 2013