By DR BHUSHAN KUMAR UPADHYAYA :
Imposter syndrome is a
behavioural health disorder. Under the influence of
this syndrome one doubts
one’s own abilities. The victim
belittles his own accomplishments and distrusts his own
success. He attributes his success to external factors. As a
result of this psychological
issue the person is not confident of his knowledge, skill
and intellect. Even if the person is an expert in an area
and excels there, he berates
his capabilities. This mental
problem is mostly found in
high achieving individuals.
The syndrome causes loss of
confidence and generates
anxiety and depression. There
is alwaysafeeling of uncertainty. Even after being an
achiever, the person feels like
a failure. He thinks that his
success has come by chance.
The victim does not enjoy or
celebrate his success and
accomplishments. A sense of
inadequacy and guilt always
looms large in the mind of the
victim.
Frustrating mood
becomes dominant. Internal
psychological traits are disturbed and self worth, career,
relationships are badly
impacted. The person always
remains in a stressful condition. Prolonged imposter syndrome leads to personality disorders and severe mood
swings.
Experts assign many reasons to the phenomenon of
imposter syndrome. Systemic
bias against a person can
cause this syndrome. In many
cases persons from marginalised communities face this
problem. Bad parenting may
be one of the factors to lead to
imposter syndrome. High
expectations from parents are
cited as one of the reasons.
High levels of conflict in families with low support systems
may also cause this syndrome.
It is said that those who are
perfectionists mostly suffer
from the syndrome.
Too much
fear of failure is also the cause
of this syndrome.
Imposter syndrome is a subject matter of all the three
psychology, psychiatry and
sociology. Many psychological
techniques are used to treat
this syndrome. Cognitive
behavioural therapy is one of
the techniques to address the
problem. Counselling is also
done to redress the issue.
Some of the mind management andYogic techniques
which are found effective in
curing the imposter syndrome
are listed below;
1) First step is to write down
the success and accomplishments . Then standing before
a mirror, those accomplishments are to be repeated time
and again.
2) Talking to friends, family
members and mentors are
also found to be relieving the
syndrome.
3) A habit needs to be cultivated to validate success.
4) Self doubts are to be
challenged.
5) The most effectiveYogic
technique is Swadhyaya or self
reflection. Self reflection leads
to self awareness and one
becomes a witness to own
emotions. A connectivity is
built internally and the person is able to realise his own
doubts. At the same time one
acknowledges the phenomenon of the mind in a clear
manner.
6) Nadi Shodhana
Pranayama is a very effective
breathing technique to cool
down the nervous system,
making it possible to reflect
properly. Breath is to be
inhaled for 3 counts through
the right nostril, to be
retained inside for 4 counts, to
be exhaled for 5 counts from
left nostril and again retained
outside for 3 counts. The practice to be reversed , starting
breathing through the left
nostril. Five to ten minutes
practice will activate the subconscious mind where positive suggestions can be given
to reprogramme it.
(The writer is Former DG
Police & CG, Homeguards,
Maharashtra)