Have you ever felt like you’re not as good as people say?
Like you’re just pretending and any moment, they’ll figure it out? That’s imposter syndrome for you – that voice in your head saying you’re not good enough.
🤫 But here’s the thing: we’ve all felt that way. Imposter syndrome doesn’t care who you are – it can bother anyone, no matter how much they’ve achieved.
The good news is, we don’t have to let those feelings of not being good enough hold us back. By practicing mindfulness, we can calm those negative thoughts and boost our self-confidence.
What is Mindfulness?
Mindfulness means focusing on the here and now, noticing our thoughts and feelings without judging them. It’s important because imposter syndrome likes to hide. When we pay attention to those self-doubts, they don’t have as much control over us anymore.
It is like a superpower for handling stress and feeling good overall. When we pay attention to our thoughts and feelings without being hard on ourselves, it helps us figure out why we’re stressed or anxious.
Knowing this, we can use simple tricks like taking deep breaths or doing body scans to calm down and feel better. It’s like giving ourselves a little break from all the craziness going on in our minds and bodies. 🧘♂️
The Science behind Imposter Syndrome
Even though lots of people feel like imposters sometimes, there’s a cool reason why our brains get stuck in those negative thoughts. Knowing this can help us use mindfulness to fight back against imposter syndrome.
Negativity bias
Our brains tend to focus more on negative stuff—it’s a survival thing from way back. But this can make us doubt ourselves and ignore our successes. That’s where imposter syndrome kicks in!
Amygdala vs. prefrontal cortex
When imposter syndrome hits, our alarm system (the amygdala) goes into overdrive, making us feel anxious. Meanwhile, the part that helps us think clearly (the prefrontal cortex) gets pushed aside. So, it’s hard to see things rationally.
So, next time imposter syndrome shows up, remember: it’s just a weird quirk of our brains, not the truth.
With mindfulness and being kind to ourselves, we can quiet that mean voice and remember how awesome we really are!
My Personal Struggle
“She is Indonesian, she is too slow.”
“Her English can’t make it.”
“Did you speak English? I can’t understand what you say!”
Those are comments I received when I first came to work in Singapore.
It was hurtful to hear and made me question my self-worth.
These negative biases are not only hurtful but also detrimental to my personal and professional growth.
I was struggling a lot with low self-esteem and imposter syndrome.
As an Indonesian girl who barely spoke English when I first came here, I wouldn’t have imagined my life would be different if I continued to:
- Create my own mental prison
- Live in a label created by others
- Trap in that invisible glass ceiling
Based on the negative biases I received and disempowering beliefs that don’t serve me well.
It created so much emotional pain!
It took a lot of inner work and mindfulness practices to get past those deep insecurities. The more I talked about my struggles, the more I saw that lots of people feel the same way.
That’s why I want to share mindfulness tools to help us develop self-awareness and recognise when we are stuck in that self-doubt loop. I hope these powerful tool of transformation can help you rise above your challenges too 🌈
5 Mindful Techniques to Overcome Imposter Syndrome
😊 Affirmations
Affirmations are like positive pep talks that help change our negative thoughts. When you’re feeling like an imposter, try saying things like:
- “I’m proud of what I’ve achieved.”
- “I believe in myself and my abilities.”
- “I accept myself just as I am, flaws and all.”
At first, it might feel weird, but say them every day. You’re rewiring your brain to think differently!
🌬️ Breathwork
Our breath is super powerful and can help calm us down. When self-doubt starts creeping in, stop and take 5 deep breaths:
- Breathe in for 4 counts.
- Hold for 4 counts.
- Breathe out for 4 counts.
- Repeat for a few rounds.
Deep breaths instantly help us relax. You can do this anywhere, anytime.
📝 Journaling
Get those negative thoughts out of your head by writing them down. Just start writing without worrying about what comes out.
You can also write down positive things about yourself or things you’re grateful for.
🧘♂️ Meditation
Meditation helps us stay calm and not get overwhelmed by our thoughts. Start with just 5-10 minutes a day using an app like Headspace, Calm, Insight Timer.
Eventually, you’ll learn to see that negative voice as just a thought, not the truth.
🥳 Celebrating wins
We often downplay our achievements when we feel like imposters. Take a moment to really feel proud of what you’ve done, no matter how small. You deserve it!
Here’s a challenge for you, lovely people
This week, take a moment every day to recognize something you’re good at. It could be anything – like a recipe you nailed, a new language you’re learning, or how you’re always there for your loved ones.
Write it down, tell a friend, or just celebrate quietly by yourself. Let’s change the story and celebrate our strengths!
Embrace your Inner Confidence
Do a little happy dance, treat yourself to dinner – whatever makes you feel good! You deserve to enjoy the results of your hard work.
Just remember, feeling like an imposter doesn’t mean you actually are one. It’s a common feeling that everyone deals with sometimes, even the most successful people.
By using these mindfulness techniques regularly, we can learn to see our negative thoughts as just thoughts, not facts. Over time, we can choose to think more positively.
It’s a journey, but it leads to feeling more ease, confident and peaceful inside. You’ve totally got this!
Now, I want to hear from you! What mindfulness tricks have helped you beat imposter syndrome? Share your experiences in the comments!
Let’s help each other grow and feel stronger together. 💖
Until next time, be good to yourself and keep shining!