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View Live Stats View ReviewsDealing with Imposter Syndrome
Face to face / Online public schedule & onsite training. Restaurant lunch included at STL venues.
From £495 List price £650
- 1 day Instructor-led workshop
- Courses never cancelled
- Restaurant lunch
If you are experiencing feelings of inadequacy and self-doubt, you'll be surprised that Imposter Syndrome is typically associated with high achievers. Some 70% of people experience this at some time in their lives. As we become more specialised in a particular subject, we become more aware we become of the gaps in our knowledge which can bring on feelings of being “not quite good enough.”.
The course examines the Imposter Syndrome, where it stems from and offers tips and techniques and strategies to overcome it. Through these you will be able to confirm and acknowledge your capabilities.
Syllabus
Who is this course for?
Anyone who feels like they are a fraud and does not believe in their own achievements, or who criticises his/her rights to manifesting good things for themselves and others. It will also help managers who are dealing with this syndrome in any of their staff.
Objectives
This course is designed to explore the Imposter Syndrome, to recognise its presentations and debilitations for the psyche and in day to day life and offers thinking techniques for you to handle it constructively.
Course Syllabus
Imposter Syndrome; what's that?
What is Imposter Syndrome?
Why do you think you are a fraud?
How is it linked to other feelings of self-doubt, fear of success and self-sabotage?
When does this pattern strike?
How do you recognise it?
Recognising Imposter Syndrome
Recognising it in yourself
What thoughts does it comprise of?
Not living up to others' “expectations”
Focussing on your mistakes and not your achievements
Being a Perfectionist
Thinking you are unremarkable
Never doing enough; Where do your skills come from?
Recognising the syndrome in your team
An employee consistently turns down praise and promotions
Avoiding high exposure projects
Attributing their work to luck or some other factor
Symptoms of low self-esteem, self-deprecation
Unfavourable Comparisons with others
Expressing fears of failure or incompetence
Overcoming Impostor Syndrome
How to acknowledge your feelings
Keeping a journal
Cognitive Restructuring
Talking to others (gaining reassurance)
Understanding your strengths and weaknesses
Building confidence and doing a SWOT analysis
Overcoming Perfectionism
Believe in Your Successes
Key Constructs
Breaking the pattern
Stop the Self-blame
Are you an Expert, a Superman/woman, a Soloist or a Natural Genius?
Avoiding personal and group stereotypes
Why am I having these beliefs?
Challenging the Syndrome: activities
21 ways to Overcome Imposter Syndrome
Taking Action
Prices & Dates
What you get
"What do I get on the day?"
Arguably, the most experienced and highest motivated trainers.
Face-to-face training
Training is held in our modern, comfortable, air-conditioned suites.
Lunch, breaks and timing
A hot lunch is provided at local restaurants near our venues:
- Bloomsbury
- Limehouse
Courses start at 9:30am.
Please aim to be with us for 9:15am.
Browse the sample menus and view joining information (how to get to our venues).
Refreshments
Available throughout the day:
- Hot beverages
- Clean, filtered water
- Biscuits
Online training
Regular breaks throughout the day.
Learning tools
In-course handbook
Contains unit objectives, exercises and space to write notes
24 months access to trainers
Your questions answered on our support forum.
Training formats & Services
Training Formats & Services
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Testimonials
Expleo
Phillip Overbeek,
Office Coordinator
Thank you Christie for bringing your passion to the course and keeping us engaged - especially after lunch!
Dealing with Imposter Syndrome
Expleo
Nolwando Dlanjwa,
Recruitment Admin
Brilliant course, thank you for being amazing Chrissie
Dealing with Imposter Syndrome
Expleo
Abdul-Wahab Khan,
Associate Technical Engineer
This course was delivered quite well, and the topics in the course were suitable for the objectives. I definitely think more people should take this course and it should be advertised more. Chrissie was also a very good trainer and allowed everyone to talk and convey their thoughts on each subject and gave us sufficient time on each of the activities.
Dealing with Imposter Syndrome
Training manual sample
Below are some extracts from our Dealing with Imposter Syndrome manual.
21 ways to Overcome Imposter Syndrome.
These include
· acceptance
· providing value
· receiving compliments
· testimonials
· self-exposition
· experimentation
· acknowledgement
· you can be wrong and it’s ok
· Feeling that you belong
· Stop feeling that you’ll be punished or will die
What is Imposter Syndrome?
Nearly 70% of people experience Impostor Syndrome. It is particularly common among women and people from minority populations.
The term was defined by clinical psychologists Pauline Clance and Suzanne Imes in 1978, when they found that despite having adequate external evidence of accomplishments, people with imposter syndrome remained convinced that they didn’t deserve the success that they had. They felt like an imposter by not being qualified and/or capable of performing efficiently in that role. Building up self-confidence and self-esteem can help, however the source of feeling like an imposter could come more from the way we are conditioned to think about how things are supposed to be.
If you feel that you don’t “look like” the person who should do that role, you are more likely to feel like an imposter. It is a real feeling based on shared perceptions that we have about what something or someone is “supposed” to look like – it can come from our early conditioning, our assumptions and our biases.
In“The Secret Thoughts of Successful Women: Why Capable People Suffer from the IMPOSTER SYNDROME and How to Thrive in Spite of It”
Dr Valerie Young (2011) - internationally-recognized expert on Impostor Syndromewrites that everyone has a personal definition of competence that can be explained by specific sub-groups:
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The Perfectionist
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The Natural Genius
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The Expert
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The Rugged Individualist
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The Superwoman/Superman
While you may feel as though you fit into more than one of these subgroups, the majority of us can identify with at least one of them. Looking at these descriptions, it seems reasonable that something like this has been around since the beginning of human history. It’s also understandable that these issues would be magnified in the stressful world we live in today.
Why It’s Harder Today Than Ever
Social-media has allowed us to connect with the world around us in ways that we couldhave never imagined just a couple decades ago, but it’s also created a host of new problems. One of the biggest complaints many people have, especially in this age of “influencers,” is that our online lives can seem shallow and fake. When we only showcase our best moments, it can give the impression that our lives are better than they actually are. This, of course, can feed into feelings associated with imposter syndrome.
Know How You Respond to Stress
People can respond to the anxiety of imposter syndrome in one of two ways: either through striving for perfectionism by overworking; or by taking avoiding action to keep themselves safe, rarely speaking up or seeking out new challenges.
Get a sense of how you respond to stress, are you an over-worker or an avoider? If you over-work, learn to be more assertive and state what your needs are rather than saying yes to everything.
If you are an avoider and you want to start voicing your opinion more, make a promise to yourself to speak up in the first 15 minutes of a meeting so that you short-circuit your natural tendency to hold back.
Practice staying calm. Breathe normally, look the person in the eye, keep your face relaxed and speak in a normal voice. Practice breathing techniques in order to stay calm.
Speak slowly with a relaxed and clear voice. When we feel anxious and under pressure our bodies enter into fight, flight or freeze mode. The ways in which our bodies respond include the release of stress hormones into the bloodstream and a reduction in the ability to process complex thoughts – not a helpful situation when you want to be assertive!
Finding a technique that enables you to remain calm whilst under pressure is vital, and what works for you will be as individual as your personality. There is no 'one size fits all' approach but some popular techniques include:
Breathing exercises can help you effectively handle anxiety. Breathing is connected to, and influences, all aspects of the mind and body. Research has shown that inhaling for 5 seconds and exhaling for 5 seconds five times per minute prompts the body’s mechanism for reducing anxiety into action. This technique enables you to manage difficult situations and respond assertively.
Personal Resilience & Self-Awareness
Resilience is….The Art of Bouncing Back
Resilience relies on different skills and draws on various sources of help, including rational thinking skills, physical and mental health, and your relationships with those around you.
Resilience is not necessarily about overcoming huge challenges; each of us faces plenty of challenges on a daily basis for which we must draw on our reserves of resilience.
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Times are tough and it can be hard to stay strong in the face of increasing pressure, uncertainty and anxiety. Financial pressures, looming deadlines, increased workloads and rising stress levels can all take their toll, but to remain motivated, productive and successful, we must be resilient.
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Resilience is the ability to recover from setbacks, to embrace change, and to grow in the face of pressures and threats.
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Resilient people stay committed and increase their efforts when the going gets tough.
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People aren’t born resilient – we can all improve our resilience through learning some key skills and attributes.
Self-Awareness is about knowing what you value in life as well as knowing what can ‘push your buttons’ and derail you. It is the ability to recognise and understand your moods, emotions, drives, and how they all affect others.
Self-Awareness is:
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The ability to monitor your inner world - your thoughts and your emotions as they arise
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A tool that can be used for Self-Control as you will be perfectly conscious of what you are saying, doing and feeling in the moment
Sometimes people do or say something and then reflect on the situation afterwards.
This can be good to do, but Self-Reflection itself will not make you Self-Aware.
Learning to cope with difficult emotions like self-doubt will help you increase your mental strength. Studies show that people who ignore negative emotions experience more distress and can engage in destructive behaviours. Identifying and labelling feelings will combat the stressful feelings that arise with impostor syndrome. Expand your emotional vocabulary so that you can better deal with anxiety and worry when it arises. Simply labelling your inner experience is apowerful way to keep insecurity from ruling you.
Just as you create internal experiences that result in feelings of fear or anxiety, so can you begin to assign new meanings and interpretations to events. We feel emotions in direct response to the thoughts we create in our minds. These thoughts lead us to have powerful emotional reactions to the meanings that we assign to events. You don’t have to be powerless to have overwhelming emotions.
What about all the thoughts that go through our mind, including those related to work? A lot of these thoughts will generate emotions which will then again affect our body etc.…
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