Kimberly Schildbach Therapy
Imposter Syndrome Test
Instructions:
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Answer each question honestly, based on how you have felt in the past week.
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There are no right or wrong answers.
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The purpose of this test is to help you identify if you are experiencing imposter syndrome.
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Questions:
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Do you often feel like you don't belong in your role?
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Do you worry that you will be exposed as a fraud?
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Do you compare yourself to others and feel like you don't measure up?
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Do you have difficulty taking credit for your accomplishments?
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Do you feel like you are constantly being evaluated and judged?
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Do you avoid taking on challenges because you are afraid of failing?
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Do you have difficulty asking for help?
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Do you feel like you are not smart enough or talented enough to be successful?
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Do you have low self-esteem?
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Do you have trouble believing in yourself?
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** Scoring:**
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Give yourself 1 point for each question you answered yes to.
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A score of 5 or more suggests that you may be experiencing imposter syndrome.
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A score of 10 or more suggests that you are likely experiencing severe imposter syndrome.
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Interpretation:
Imposter syndrome is a common experience, especially among high-achieving individuals. It is characterized by feelings of inadequacy, fraudulence, and self-doubt. If you scored high on the test, it is important to remember that you are not alone. There are many things you can do to expose and eliminate imposter syndrome. Read on to find out how individual therapy for Imposter Syndrome can help you get unstuck.
The Imposter Syndrome Cycle Can WEAR YOU OUT
The imposter syndrome cycle is a pattern of thoughts and behaviors that can lead to feelings of inadequacy and self-doubt. It is often characterized by a cycle of:
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Success: The person achieves a success, such as getting a promotion or a good grade on an exam.
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Feelings of inadequacy: The person begins to doubt their abilities and worry that they are not as smart or capable as they appear.
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Attribution: The person attributes their success to external factors, such as luck or help from others.
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Fear of failure: The person becomes afraid of failing in the future and being exposed as a fraud.
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Withdrawal: The person may withdraw from challenges or opportunities for fear of failing.
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Repeat: The cycle begins again.
Imposter Syndrome Symptoms
How do I know if I really have imposter syndrome?
Imposter syndrome is a psychological pattern in which people doubt their accomplishments and have a persistent fear of being exposed as a fraud. Despite external evidence of their competence, those with imposter syndrome remain convinced that they are not intelligent or capable.
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Here are some of the most common symptoms of imposter syndrome:
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Feeling like you don't belong. You may feel like you don't deserve your success or that you're only where you are because of luck or other factors beyond your control.
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Worrying that you'll be exposed as a fraud. You may be constantly worried that people will figure out that you're not as smart or capable as they think you are.
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Comparing yourself to others. You may compare yourself to others and feel like you don't measure up.
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Having difficulty taking credit for your accomplishments. You may have difficulty accepting compliments or taking credit for your successes.
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Feeling like you're constantly being evaluated and judged. You may feel like everyone is constantly watching you and judging your every move.
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Avoiding challenges because you're afraid of failing. You may avoid taking on challenges because you're afraid of failing and being exposed as a fraud.
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Having difficulty asking for help. You may have difficulty asking for help because you don't want to seem like you don't know what you're doing.
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Low self-esteem. You may have low self-esteem and feel like you're not good enough.
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Trouble believing in yourself. You may have trouble believing in yourself and your abilities.
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If you're experiencing any of these symptoms, it's important to remember therapy can help you learn more about who you are, forgive yourself for mistakes, and celebrate the beauty of you. Feel free to reach out with any questions.
Imposter Syndrome at Work
How do I overcome imposter syndrome at work?
Imposter syndrome is a common experience, especially among high-achieving individuals. It is experiences by neurotypical as well as neurodivergent people. It is characterized by feelings of inadequacy, fraudulence, and self-doubt. While it can be experienced in any setting, imposter syndrome can be particularly challenging in the workplace.
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Here are some of the unique ways imposter syndrome can manifest at work:
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It can lead to procrastination and avoidance. If you struggle with imposter syndrome you may procrastinate on tasks or avoid taking on new challenges because you're afraid of failing or being exposed as a fraud. This can lead to missed opportunities and a lack of advancement in your careers.
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It can make it difficult to ask for help. If you struggle with imposter syndrome you may be afraid to ask for help from your colleagues or supervisors because you're afraid of being seen as incompetent. This can lead to feeling isolated and overwhelmed, and it can also prevent you from learning and growing in your field.
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It can lead to anxiety and stress. The constant worry and doubt that comes with imposter syndrome can take a toll on your mental and emotional health. This can make it difficult to focus on your work, and it can also lead to physical symptoms such as headaches, fatigue, and stomach problems.
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It can damage your relationships with colleagues. If you're constantly second-guessing yourself and your abilities, it can be difficult to build trust and rapport with your colleagues. This can make it difficult to collaborate effectively and to get the support you need from your team.
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It can lead to burnout. The constant stress and anxiety of imposter syndrome can lead to burnout, which is a state of physical, emotional, and mental exhaustion. Burnout can make it difficult to function at work, and it can also lead to health problems such as depression and anxiety.
Imposter Syndrome and Social Anxiety
How imposter syndrome and anxiety can go hand in hand.
Imposter syndrome and social anxiety are both mental health conditions that can have a significant impact on your life. Imposter syndrome is characterized by feelings of inadequacy, fraudulence, and self-doubt, while social anxiety is characterized by fear of and then avoidance of social situations and interactions.
People with imposter syndrome may often feel like they don't belong or that they're not good enough, which can lead to avoidance of social situations similar to social anxiety. This can make social anxiety worse, as it can create a vicious cycle where you might avoid social situations because you're afraid of being judged, which then reinforces your feelings of inadequacy.
Additionally, people with imposter syndrome may often feel like they're being judged or evaluated by others, which can make them feel even more anxious in social situations. If you have imposter syndrome you're probably worried that people will see through your façade and realize that you're not as smart or capable as you seem.
If you're experiencing imposter syndrome and social anxiety, you've come to the right place. As a therapist I can help you to understand your condition and develop coping mechanisms to manage your symptoms.
Imposter syndrome and social anxiety are challenging experiences, but they're not insurmountable. We can't just rid ourselves of all anxiety and insecurities but we can learn to build a life based on the values that speak to our heart. By seeking mental health treatment for imposter syndrome you are taking the first step in creating a life that feels like yours, rather than a life taken hostage by anxieties.
Imposter Syndrome and Relationships
Fearing being "found out" by your partner hurts you relationship in a number of ways.
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It can lead to withdrawal and isolation. If you struggle with imposter syndrome you may withdraw from your partner because you feel like you don't deserve their love or support. This can lead to feelings of loneliness and disconnection in your relationship.
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It can make it difficult to communicate effectively. If you struggle with imposter syndrome you may have difficulty communicating your needs and feelings to your partner because you're afraid of being judged or rejected. This can lead to misunderstandings and conflict in your relationship.
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It can cause problems with trust. If you struggle with imposter syndrome you may have difficulty trusting your partner because you're afraid that your partners will see through you and realize that you're not as capable as you seem. This can make it difficult to build intimacy and closeness in your relationship.
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It can lead to anxiety and stress. The constant worry and doubt that comes with imposter syndrome can take a toll on your mental and emotional health. This can make it difficult to be present in your relationship and to enjoy your time with your partner.
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In order for your relationships to feel fulfilling you must feel connected to your partner. If you're struggling with imposter syndrome you might be masking the real you.
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I'd love to help you break out of the chains of anxiety, doubt, and avoidance. Let's work together to make your relationships strong and stable with the true you at their core.
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Together We'll Help
You Fix Imposter Syndrome
How can counseling help fix my imposter syndrome?
I would love to help you challenge your negative thoughts, know your worth, and confront your feelings of anxiety. Just because something feels true in this moment, doesn't mean it's speaking any Truth at all. You are so much more than you give yourself credit for!
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How does imposter syndrome manifest in your life? What have you tried to disarm it? I'd love to help you build your self - confidence so you can believe in your abilities. I'd love to help you develop skills to talk back to negative thoughts, root out any childhood conditioning, and place your values front and center in your life. Together we can help you learn self - compassion for yourself - so you can begin to forgive your mistakes.
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Let's find those little corners of you heart you try to keep hidden out of fear. Together we'll bring them into the light (wouldn't that be a relief!)
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Remember, you are not alone. Imposter syndrome is a common experience, and there are things you can do to manage it. With time and effort, you can overcome imposter syndrome and build your confidence.
