“The sinking, self-doubting feeling that you are a fraud in your job, role, position, or classroom environment, regardless of your actual credibility, authority, experience, or accomplishments.” This is how Dr Drea Letamendi, psychologist and director of resilience at UCLA, defines impostor syndrome. It’s a feeling that many people will have experienced – the feeling that you don’t belong, that you’re bluffing your way into your current situation and that you could be ‘discovered’ at any moment. Impostor syndrome can feel increasingly insurmountable. Could something as simple as writing in a journal be a solution? I felt massive impostor syndrome as a first-generation college student, struck by the idea that I didn’t “belong.” In my freshman year of college, I started journaling – and found it helped me navigate the challenges I faced during my studies. A diary gave me space to express myself. I believe that everyone should be given the same technique. Drea supports this idea. So does Alpana Choudhury, consultant and founder and director of Wove Therapy, who tells Metro.co.uk that writing in a journal can help you take the first step in tackling impostor syndrome, which is to recognize that this is what you are dealing with. “Writing can serve as a witness to what is happening,” says Alpana. “When you are trying to sort out what is suffering and what is the nature or suffering, writing serves as a witness to your own life when the thoughts are running.” So, how can we start using a journal to deal with imposter syndrome?
How to start writing in your journal
You might think of a journal as a traditional little notebook with a lock that appears in movies, but a journal comes in many forms. Along with the traditional small notebook, Alpana suggests that you can write sentence fragments in a notebook, draw animations to express how you feel, record videos of yourself talking about your feelings, write eye scripts of others or even use the Notes app on your phone. Find a format that encourages the journaling process, especially those that are spontaneous. Once you’ve chosen the format of a journal, you need to write consistently in it to combat imposter syndrome. Dr. Lauren Cook, clinical psychologist and founder of Heartship Psychological Service, recommends writing in your journal at the beginning of the day for five minutes before the day gets too busy. This is a major commitment – show up every day, for just five minutes, to write without judging what you put on the page. Lauren warns that “relapse” is a common problem when working on a new or long-standing habit. To combat this, she suggests consciously adding your journal to your to-do list and setting a wake-up reminder to write. And don’t stress if you write less or more on a particular day or if the words won’t flow. “Just sit with it and go back to your writing practice,” says Lauren. “It’s the intention to show up that counts.” The format is up to you (Image: Getty / metro.co.uk)
Topics to write in your journal
Try not to stick to what you write or try to make your journal a coherent document. Dr Sanam Hafeez, neuropsychologist and director of Comprehend The Mind, says just the act of writing can be powerful. “When you stop writing, you’re fueling the fire of impostor syndrome,” Sanam explains. “Therefore, it prevents you from moving forward. “Constantly writing down anything from your small successes to your tiniest thoughts will help you overcome the fear of self-doubt.” Sanam emphasizes that your journal is your safe space and the place where your ideas run free. “There’s no set format for how to format your listings, as long as you write,” she tells us. “Everyone has a different way of expressing their feelings, so writing a paragraph or a page is up to you.” Setting yourself prompts can help you stick to the habit and combat impostor syndrome right away.
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Drea suggests asking yourself questions like, “What’s one good thing that happened today?”, “What am I proud of today?” ‘What affirmations would I give myself today?’, while Lauren recommends: ‘When have I been brave recently?’, ‘When have I surprised myself?’, ‘How have people responded to me when I put myself out there?’ All of these questions encourage you to celebrate small accomplishments that you might not otherwise consider – and challenge you to think positively about what you’re doing. Drea adds, “Consistently notice or document moments of achievement, no matter how big or small. “Achievements include academic or professional successes, but they can also include ‘wins’ in different areas of your life, including financial well-being, time management, household chores, social integration, and self-care achievements. “It is not generally helpful to simply list cognitive distortions about impostor syndrome without providing oneself with a confident and more realistic response to these impulses, such as ‘Everyone makes mistakes’ or ‘I’m always learning, always growing.’ or “I will be kinder to myself.” It can be helpful to go back and re-read old journal entries. “Evaluate where you’ve made the most progress on things you still need to work on in terms of mastering the rogue feeling,” suggests Sanam. Do you have a story to share? Get in touch by emailing [email protected] MORE: Six ways impostor syndrome can cost you money MORE: How to live in the present moment MORE : Mental health apps are more popular than ever – but are they really worth downloading?
