Stop Feeling Like a Fraud: Tips To Overcome the Imposter Syndrome
Oh, that nagging feeling that you are not good enough, that you didn’t deserve praise, that you just got lucky, that you don’t fit in…
Does this line of thought sound somewhat familiar?
„I feel like a fraud. What gives me the right to be in the position I am in now? I don’t have the abilities needed, I’m not competent enough, someone would be way better at this. It’s just a matter of time when everybody realizes this. And all the accomplishments I’ve made? Honestly, I was lucky. Besides, everybody could do it.“
Most people experience some self-doubt when facing new challenges. It’s completely normal, especially when we work on something new. However, when self-doubt is there almost constantly, no matter how much you have accomplished, it’s possible that you are experiencing something called the imposter syndrome.
The imposter syndrome is a feeling of chronic insecurity and doubt about your abilities, despite plenty of contrary evidence. It’s often accompanied by fear that you will be exposed as a fraud, or that your accomplishments are just a matter of luck, not your talent or abilities.
The imposter syndrome is very common among high achievers, who often have massive expectations from themselves and lean toward perfectionism. Research shows that around 20% of highly successful people experience this state very often, while 70% of people experience it at least once in their lifetime.
People who experience the imposter syndrome tend to:
- attribute their accomplishments to luck or some external reasons, rather than their ability
- believe that every task they take has to be done perfectly and rarely ask for help
- be convinced that people are overestimating their abilities
- feel like they don’t deserve success or praise for their achievements, and believe that other people are somehow deceived into thinking otherwise
- fear to be ’discovered as a fraud’, that everybody will find out how incompetent they are
It’s not surprising, then, that the imposter syndrome is often accompanied by anxiety, perfectionism, and sometimes depression.
Where Does the Imposter Syndrome Come From? What Causes It?
More and more people are experiencing imposter syndrome, and it comes as no surprise. Our society puts a huge emphasis on achievement. In our culture, there is often a pressure to “be the best version of yourself”, to accomplish, work hard, be competent and confident, etc. This can trigger self-doubt, especially when the majority is participating in this game. You see people around you and on social media who are always busy, accomplishing something, moving ahead, people who seem to know what they’re doing with their lives. Maybe they do, maybe they don’t. What is easy to forget is that people tend to try to present themselves in the best light possible, even if that is not an accurate picture. When we overlook this, when we compare our whole story, our ups and downs, with someone’s highlights only, it’s easy to doubt ourselves, wondering if our abilities are enough.
Certain environmental factors can contribute to the imposter syndrome. A sense of belonging fosters confidence; genuine support can do wonders for our trust in ourselves. If you are part of a group where there are certain stereotypes about competence, where there is less support and positive reinforcement, or you feel like you don’t belong, there is a higher chance of developing signs of the imposter syndrome. Studies show that imposter syndrome is more common among racial and ethnic minorities.
People who struggle with imposter syndrome can come from different family dynamics. They are often children of parents who valued and praised achievement above everything else, and who believed that criticism is the best motivation. The imposter syndrome often has its roots in families where there is a lack of support, where the child gets harshly criticized for failure, but receives little to no praise for success because the parent believes that success is something that should be a norm, not something the child should be applauded for. Additionally, it is common for people who come from families where they always had to do what was expected from them, and they worked especially hard to please others.
In such circumstances, the message the child receives is something along the lines of: “I should always achieve, excel, be competent. It’s somehow never enough, but I have to keep trying. I am not enough the way I am, so I must work hard to compensate”. This becomes a perpetuating cycle in adulthood.
If this sounds like you, it is possible that, since you “learned” very early on that mistakes will be met with criticism, followed by feelings of shame, guilt, and unworthiness, you try to avoid such feelings by mechanisms that helped you in the past, such as working hard, perfectionism, trying to convince others that you’re a smart, competent person, etc. However, since you’ve rarely been praised for your abilities, it’s difficult for you to internalize success and genuinely believe that you are capable. Generally, the imposter syndrome is commonly a result of seeking self-esteem by trying to live up to an idealized image, to compensate for feelings of insecurity and self-doubt.
Beliefs about intelligence and success
Imposter syndrome sometimes occurs even without the above-mentioned family dynamic. For example, research shows that academic success in childhood in combination with parents and teachers who emphasized your natural intelligence, as well as a biologically higher susceptibility to anxiety, can contribute to developing the imposter syndrome later in life.
A common scenario is this: things went smoothly for you in elementary and high-school, you didn’t have to work hard and people around you adored your intelligence. But in college, or on a new job, where there are higher demands, you start struggling. Now that challenges are bigger and you need to put in much more work, you may start doubting your natural intelligence and your abilities, feeling like you don’t have what it takes to be successful after all. Because you learned that “how intelligent you are” = “how little you struggle with challenges”, when things are not so easy and you need to put in extra effort, you may start thinking of it as evidence that you may not be as smart and capable as you and/or others thought you were.
Indeed, studies explain this phenomenon. For example, research showed that people who think of intelligence as a fixed trait tend to follow “performance goals”, which means that they are primarily motivated by the wish to prove their intelligence and capability. This kind of thinking is often followed by shame, anxiety, and fear that others would see them as incompetent. On the other hand, people who see intelligence as a malleable quality are motivated by “learning goals” – their primary aim is to increase their knowledge and skills. These individuals react to failure in a more resilient way and rarely feel inadequate.
How to Deal With the Imposter Syndrome
Fortunately, there are ways to beat this uncomfortable state. If the imposter syndrome is negatively impacting your health and your ability to properly function, it is important to seek professional help. Additionally, here are a few tips to possibly help you get out of your own way, decrease anxiety surrounding (dis)trust in your own abilities, and take ownership of your success.
1. Know that it’s not just you.
You may be feeling like everyone except you knows exactly what they’re doing, but that is not true. This feeling is common in the general population, but especially among high achievers.
2. Separate thoughts and feelings from facts
Your feelings are always valid. There is no “You shouldn’t feel like this” or “It’s ridiculous to feel this way”. You feel what you feel, and all feelings are okay. Emotions carry important information, they are there for a reason. However, that reason is not always something in your environment. Thoughts and feelings are internal events that don’t have to be (and often are not) 100% based in reality. Many times, our feelings come as a result of interpretations that are influenced by our past experiences, assumptions and expectations, fears and insecurities.
So, you feeling incompetent is not proof of your incompetence. You’re having a thought about being incompetent, which can come from a place of insecurity, fear, anxiety, butit is not a reflection of your objective abilities.
3. Refrain from Comparison
Comparing yourself to others is a shortcut to feeling frustrated, insecure, and anxious. And not only does it usually leave us feeling awful, but it’s also pointless. How does comparing someone’s “spotlights” with your “behind the scenes”, which is how we usually compare, make sense? We are all different people with different “starting points”, different backgrounds, preferences, abilities, traits, entirely different lives. Perhaps a better choice is to, instead, invest that energy into learning and growing, in your own way.
4. Change the spotlight of your attention and reframe how you look at the situation
Someone once wisely said that the difference between misery and happiness depends on what you do with your attention.
Instead of putting an emphasis on all the mistakes you’ve made or on the fear of being exposed, you can do many other, more productive things with your attention. For example, you can make an effort to re-focus from trying to appear confident and competent and that way possibly prevent others from “finding out” what a fraud you are, to learning from others and from your mistakes, building your skills, and doing the best you can (whatever that “best” is for you – don’t set unrealistically high expectations!). Or, you can turn your attention to gratitude, all the great things, people, and experiences you have in your life. Or you can focus on catching yourself when you’re being overly critical toward yourself and challenge this kind of self-talk.
Shifting your attention like this is not easy, but it’s essential. Insight itself is important but doesn’t do much without applied, real-life work on changing the existing patterns.
Another interesting thing you can do with your attention is test your confirmation bias. Confirmation bias is the tendency to find evidence that supports beliefs you already have, overlooking or discounting the evidence that is contrary to this belief. Your imposter syndrome uses confirmation bias to convince you that you are not capable and competent, making you see your mistakes and shortcomings, and overlooking or downplaying contrary evidence – your achievements.
How about you trick your imposter syndrome by playing the same game by testing its own weapon, but in the opposite direction? Actively work on finding the evidence that you are, in fact, intelligent, talented, successful, and good at what you do. Notice and write down big and small wins, remember and accept compliments and recognitions, be thorough at finding the evidence in favor of your abilities. With consistency, you may get surprised at how much your perception can shift.
5. Remind yourself that you don’t have to be perfect.
Yes, you may believe that you have to be. But objectively, nobody is, and that is perfectly okay. You are a unique human. Imperfect and enough.
Dealing with the imposter syndrome has nothing to do with minimizing mistakes and maximizing achievement, and everything to do with how you relate to yourself. So, it’s a process, it takes work, but it pays off.
In the end, here is just a gentle reminder. None of us:
- have it all together
- is 100% confident all of the time
- have never made a mistake
- is perfect
It’s called being human. It’s relatable. And it’s beautiful.
Interested in learning more about coaching or therapy? Contact us today.
Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Nelson, R. S., Cokley, K. O., & Hagg, H. K. (2020). Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review. Journal of general internal medicine, 35(4), 1252–1275. Online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174434/
Langford, J., & Clance, P. R. (1993). The imposter phenomenon: Recent research findings regarding dynamics, personality and family patterns and their implications for treatment. Psychotherapy: theory, research, practice, training, 30(3), 495.
Sherman, R. O. (2013). Imposter syndrome: When you feel like you’re faking it. American Nurse Today, 8(5), 57-58.
Palmer, C. (2021, June). How to overcome impostor phenomenon. Monitor on Psychology, 52(4). http://www.apa.org/monitor/2021/06/cover-impostor-phenomenon. Online: https://www.apa.org/monitor/2021/06/cover-impostor-phenomenon
How to Overcome Procrastination (10 Tips Backed by Science)
Procrastination is something we all experience. You certainly know the feeling – staring at a blank page, having an assignment waiting for you, delaying starting a large project, and doing everything except what you are “supposed” to do. You carry around this heavy, dark cloud of procrastination, feeling miserable for hours or days, but you are still unable to make the first step toward getting it done. And even though you may be irritated, agitated, you can’t sleep… you can’t work either. Until finally, something happens, and you get it done. Often in a guilt-infused panic mode, at the last moment, but you get it done.
The quality of your work may suffer. The quality of your life definitely does.
But why do we do this to ourselves? Why do we procrastinate, even when we know we will feel bad about it? The answer to this question is not simple and goes much deeper than just “laziness” or “irresponsibility”.
Why do we procrastinate?
Contrary to what most people believe, procrastination is not about being lazy or lacking willpower. Since it’s such a widespread phenomenon, numerous researchers tried to get to the bottom of it and understand the roots and reasons behind it.
“Procrastination isn’t a unique character flaw or a mysterious curse on your ability to manage time, but a way of coping with challenging emotions induced by certain tasks – boredom, anxiety, insecurity, frustration, resentment, self-doubt and beyond.”
– dr. Piers Steel, a professor of the University of Calgary
There are many potential reasons for procrastination, but the majority of results of scientific studies show that they come down to three groups of explanations, or can be a combination of them. They show that, usually, procrastination may be:
- a result of our brain’s natural tendency to be more drawn to instant gratification than long-term benefits
- a habit we use to cope with stress and provide emotional relief
- a way to protect our sense of self-worth
Procrastination is not a time-management problem; it’s an emotion regulation problem. So let’s get deeper into it.
I Procrastination is something our brain naturally does
The brain is pretty amazing. It is probably the most complex thing humankind currently knows. And yet, it can sometimes seem, well, a little lazy. The problem is, our brains are programmed to be more drawn toward instant gratification than toward future benefits; they’ll rather take immediate satisfaction than focus on the big picture and delay pleasure for the sake of long-term goals. In general, we struggle with tasks that require effort now in return to future possible benefits. That is why it can be so difficult to stick to long-term goals such as weight-loss programs or saving for retirement.
An interesting study from UCLA showed that, when we imagine our future self, our brain’s activity is similar to as if we’re imagining someone else completely. In other words, when you imagine yourself a day, a week, a month from now, it’s like you’re imagining, say, a mailman or a worker you said “Hi” to once at a random store. A complete stranger. So, in a nutshell, an emotional part of your brain doesn’t really care about your future self as much as it does for your present self. Not even close.
Looking from this perspective, procrastination makes sense. It explains why it’s so easy to procrastinate, and why it takes effort and active attention to break the pattern and actually start working on something you know is important for your future self, but your present self doesn’t like doing.
II We procrastinate as a way to deal with stress
Here is a funny paradox – although we know procrastination, long-term, increases our stress levels and brings a whole bunch of uncomfortable emotions, initially, we may use procrastination as a stress-relief habit.
When we feel stressed, drained, overwhelmed, or we have a low level of frustration tolerance (low ability to tolerate unpleasant feelings or stressful situations), our brains may use procrastination as a way to gain some strength and energy in the present moment. If you have something stressful going on in your life, if your brain is filled with overthinking, worrying, overplanning, anxiety, high expectations, etc., and you have something boring or challenging to deal with, your brain may be like: “Are you kidding me?! I can’t deal with this too! Give me some break!”. So, we turn to procrastination as a way to try to lower the level of stress by doing something we find less overwhelming. Watching cat videos is much less demanding than making 15 phone calls, isn’t it?
Since your brain is, pretty shortsighted, it automatically turns to short-term stress relief, even though, long term, stress will increase due to procrastination. If this worked a couple of times, your brain may start adopting procrastination as a habit it can turn to when you need to deal with something you have no motivation for and your stress levels are high.
But what about situations when we procrastinate on things we love and value, those that are really important to us?
III We procrastinate as a way to maintain a good self-image
Here is an even funnier paradox than the previous one – when we really, really want to succeed, but are also very, very scared of failure, we may self-sabotage as a way to self-protect. In other words, we may use procrastination as both, a way to sabotage ourselves and, that way, preserve our good self-image. Let’s explain.
The self-worth theory of motivation asserts that one of our primary needs, as human beings, is the need to be accepted, by ourselves and others, and the primary way we see this happening is through achievement. In other words, we feel the need to be seen as competent and capable, because this gives us a sense of self-worth, and we are ready to sacrifice our other needs to preserve that image.
Basically, many of us have a simple model in our head that our performance determines our inner capabilities and our skills, which determine our success, and this success determines our self-worth, how we think about ourselves. Naturally, when this is the case and we are facing an important task, our anxiety and fear of failure skyrocket. Performing well on a task becomes crucial because, if we fail, it is not just the work we did that is at stake, it’s our self-image as well. But we still want to do it, it’s something we value and find important. So we have two strong forces battling inside us – a driving desire to achieve and a paralyzing fear of failure.
When the desire to succeed and the fear of failure clash…
We can strive for success, really want to do something, but at the same time be afraid of failure and what it means for us. When we are overly striving both away and toward something, we can feel stuck. This is exactly how people often describe procrastination – as being stuck, against a wall, feeling like having an obstacle they can’t get over.
When this is the case, we may use procrastination as a “middle ground” between these two motivations, a smart strategy to protect the picture of ourselves as capable individuals. If we procrastinate on a task that we value and care about, there are two scenarios:
- If we fail, we have built a good excuse for ourselves – “Well, I didn’t have enough time to do it better. It’s probably not an accurate representation of my abilities”.
- If, on the other hand, we succeed, we can say to ourselves how capable we are – “Wow, I succeeded despite such a short time I had”.
It’s a win-win situation. Except it is not, because we sacrifice our peace of mind and, often, the quality of our work.
So, how to fight this?
How to stop procrastinating?
The first step toward overcoming procrastination is to be aware of it. Procrastination comes in many disguises, from guilty Netflix nights to being “busy” and doing seemingly important tasks to avoid what is really important. It’s not always easy to recognize procrastination for what it is, until it’s too late. To overcome it, you first need to stop and notice it. The second and crucial step is unravelling what lies behind it. What is your, individual reason for putting things off? From there, you can take some steps toward managing those reasons and get rid of procrastination. Here are some suggestions and tips.
I Fight procrastination by training your instant-gratification brain
Sometimes, when it comes to doing things that we are not motivated or we don’t like doing, we need a little extra push to get things going. Two things can be helpful to overcome our brains’ automatic tendency to grasp for instant satisfaction:
Re-balance the cost-benefit analysis
Instead of letting the emotional part of your brain run the show, turn up your logical, rational side. Consciously make the benefits of taking action feel bigger and the disadvantages of the “pain of doing it” feel smaller. So, you want to focus on the reward of taking action or finishing a task and make it outweigh the pain of tackling it. For example, you can visualize how great it feels to tick it off of your to-do list, or tie finishing each step of a task to a treat, to something you’re looking forward to. Try experimenting and see what works for you to re-balance things and get started.
Bridge the gap between your present self and your future self
Be aware that your brain is short-sighted and that it sees your future self almost as a stranger. Thus, keep reminding yourself – it’s still going to be you. You, with your kind of thinking, your memories, your experiences, your problems, and if you don’t take action now, you’ll probably have another set of problems to deal with. Imagine if you had to face those problems right now – how would you feel? Really try to bring that feeling into the present moment. Uncomfortable? That’s exactly how you’re going to feel if you let the consequences of your inaction for your future self to deal with.
In a similar manner, when you set goals, while it’s important to imagine long-term benefits, make sure your present self knows what’s in it for them too. Find a way to make the process more enjoyable short term. Play with little rewards and see what feels good each step of the way.
II Beat procrastination when you are stressed and overwhelmed
Like any habit, procrastination can be broken, or changed. In short, every habit has three parts: trigger, response, and reward. In the case of procrastination, the trigger is stress. Your response is avoiding the task. The reward is a little bit of stress relief. What you can change in this cycle is your response. You are always going to have stresses in your life – you can’t change that, but you can acknowledge it and change the way you respond to it.
So, instead of seeking stress relief by avoiding a task (and then beating yourself up about it and becoming more stressed), you can:
1. Take the time to notice what’s going on underneath
Stop and acknowledge what is really stressing you out and taking your energy.
2. Avoid self-criticism
Forgive yourself for wanting to avoid the stress by procrastinating. There is no need to criticize yourself; that will increase the stress.
3. Identify the first step and use the “5-minute trick”
When we have to deal with something complex, it can be difficult to start because it can seem overwhelming. Finding the smallest first step that you can start with is usually helpful. A goal or a task like: “Learn Italian” is huge, and facing it in that form can feel paralyzing. On the other hand, “Search for an Italian language teacher and contact them” or “Go to the bookstore and buy an A1 Italian language workbook” seem much more manageable. To make it even easier, commit to working on the first (or any) step for only 5 minutes. Usually, you will find yourself continuing beyond that, but it’s a good place to start, because that is the most difficult step.
4. Find another way to get stress relief
Your brain needs some energy, and is trying to get it in an inefficient way – through procrastination. Make sure to compensate, but from a different source, something that is better and healthier for you. Promise yourself that after the work you do, you will do something to recharge yourself. This is not self-indulgence, but a reasonable way to look at your needs and provide yourself with enough energy to continue functioning efficiently.
To sum up, these steps may go something like this: “I procrastinate – I may be stressed about this and this and that – It’s okay, I need some relief, and my brain is trying to do this by turning to procrastination. Let’s change that. I will work on this for a limited amount of time, and instead of inefficiently trying to get some energy through procrastination, I will provide it to myself by doing this and this and that afterward”.
III Overcome procrastination when it comes from fear of failure
People who are very fearful of failure (and many high-achievers and perfectionists fall into this category) often have a kind of simplistic model in their mind: performance = ability = worth. Sometimes we procrastinate on things that are important to us, that we love and value, because we are scared to make a mistake and what that would mean for us and our self-image.
If you recognize yourself in this, here are a few things you can do:
1. Notice it for what it is and don’t let it slide
Ask yourself what is going on, what you’re afraid of. What kind of uncomfortable feelings does this task inflict on you? Then think about how realistic this kind of thinking actually is. Are you focusing on the negative or catastrophizing? Is some kind of black and white thinking present? Do you impose some “should” or “musts” on yourself? Talking to a therapist about it can also help.
2. Change your self-talk and tame your expectations
Catch criticism or perfectionism and realize it’s not helpful. Instead, you can look at things as an opportunity to experiment. Have a kind and friendly attitude toward yourself and approach a task with curiosity: “Let’s see how this will go” instead of “Everyone will think I’m a failure”. Self-compassion is incredibly helpful in this, you may want to incorporate it into the way you think and treat yourself.
3. Focus on your values instead of on your fears
Think about your values, what is important to you, and connect them with a task you do. How can you make this task less scary? Instead of focusing on what you are fearful of and why you don’t want to do the task, come up with a list of why you want to do the task, what is drawing you toward it, what is motivating you.
4. Challenge the performance–ability–worth relationship
You are more than your accomplishments. You don’t appreciate your friends because of their performance, academic or career success, but because of their other qualities, such as kindness, humor, loyalty, their ability to listen, their quirks and uniqueness. Our abilities and performance are connected, that’s true, but not always; there are many factors that determine our performance. We don’t always perform perfectly, even though our abilities may exceed what we show at the moment. It goes vice versa as well – admit it, there were situations in your life when you got lucky and got an A on a test when you really didn’t deserve it.
Be mindful of your natural brain’s tendency to procrastinate and re-balance things.
Be gentle with yourself and find a way to de-stress in a healthy way.
Acknowledge the fear, and take it along for a ride. You got this.
Do you have some useful tips on how to deal with procrastination? Share them with us in the comment section below! If you like this blog post and find it useful, please be free to share it with others.
Interested in learning more about coaching or therapy? Contact us today.
Assertiveness: The Most Important Communication Skill for Self-Confidence
“Being assertive means that you are willing to hold up for yourself fairly – without attacking others.”
– Albert Ellis
We can all think of times when our boundaries were violated but we didn’t know how to protect them. When we knew we should speak up, but we didn’t. When we sensed that we are being taken advantage of, but we just accepted it, unable to say NO. These are not pleasant situations, and they can easily leave us feeling neglected and powerless, seeming like whatever we do – confront or comply– we won’t feel good about ourselves. But there is a way to actually not feel guilty for expressing your thoughts and feelings and defending your rights. The key is – learning how to communicate assertively.
What Is Assertiveness?
Assertiveness is a skill of communicating your opinions, wants, and needs in an open and honest way, while also considering the opinions and needs of others. It refers to being able to recognize our rights whilst still respecting the rights of others. Assertive people don’t shy away from defending their points of view or standing up for their goals but do that in a respectful and polite way.
Assertiveness starts with recognizing two main things: your core values and your (and other people’s) assertive rights.
Your core values are the fundamental beliefs and principles that guide your behaviour. They reflect what is important to you, who you want to be, and how you want to live your life. Your core values help you set priorities and provide direction and criteria that influence your personal decisions. When we live in alignment with our core values, we derive a sense of fulfillment and, often, a higher level of confidence in our choices. Thus, defining your personal core values is critical for setting priorities and feeling self-confident when setting boundaries or standing up for your rights.
Assertive rights highlight people’s freedom to be themselves and take responsibility for their choices. When you are assertive, you know your rights and also know that others have them too. From there, you are self-assured and draw power from this to get your point across firmly and fairly, without disrespecting others.
Assertiveness As a Sweet Spot Between Passive And Aggressive Communication
Assertiveness is a core social skill because it dramatically helps in delivering your message successfully. If your communication style is too passive or too aggressive, your message may get lost because people either won’t recognize or acknowledge your rights and needs, or will be too busy defending themselves.
With a passive communication style, you’re sending the message that your needs, thoughts, and feelings are less important than the needs, thoughts, and feelings of others. Not being able to express yourself honestly, or doing it over-apologetically and feeling guilty about it, putting yourself down and shying away from saying NO are all signs of passive communication style. Although your intention may be to keep the peace and increase the chances of other people liking you, this kind of behaviour easily permits others to disregard your wants and needs, which can quickly lead to building up stress, resentment, and anger, which can damage your relationships.
On the other hand, with an aggressive communication style, you don’t have the problem to state your thoughts, needs, and feelings, and do so in a very open way. However, this style sends the message: “I am right and you are wrong!” The main difference between assertiveness and aggression is that the first is about balance, while the second is about winning. Being assertive means you consider your rights and the rights of others as equally important. There is a big difference in the words used, the tone of the voice, and in body language used. Assertive people are firm without being rude. Aggressive people demand what they want while dismissing others’ wants and needs and violating their rights. You can make choices for yourself, and that is what assertiveness is about. But when you make choices for others, that is aggressive.
- Being open about your thoughts and wishes, and encouraging others to do the same
- Being solution-oriented
- Realizing you have the freedom but also the responsibility for your decisions and actions
- Being able to admit mistakes and apologize
- Having the confidence to stand up for your rights when they are violated
- Behaving as equal to others – not above, not below
Assertiveness is a sweet spot between passivity and aggression, and like any skill, it can be developed and improved through practical exercises and experience.
Benefits And Risks of Practicing Assertiveness
Learning assertiveness skills can help you:
- Politely and effectively say NO
- Negotiate win-win situations
- Feel good about yourself and others
- Decrease stress and anxiety
- Set healthy boundaries
- Communicate more clearly and openly
- Develop your leadership skills
- Protect yourself from being taken advantage of
It’s important to note that assertiveness is not a tool for “getting what you want”. Being assertive is about choice, responsibility, and healthy boundaries. It may increase the chance of getting what you want by promoting open communication and respect, but is by no means a guarantee for a positive outcome.
Sudden use of assertiveness may be mistaken for aggressiveness by others, especially by individuals with a passive style of communication. Also, be aware that some organizations and cultures prefer people to be passive, and can find assertive communication rude or offensive.
An Assertiveness Training can teach you how to speak assertively, use appropriate body language, understand your rights in interpersonal situations, give you the opportunity to practice, and much more. If you think assertive training is something that you need, be free to contact us for more details.
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What is your communication style? How difficult do you find being assertive? Let us know your opinion in the comment section below!
Interested in learning more about coaching or therapy? Contact us today.
Smith, M. J. (2008). When I say no, I feel guilty. Pacifica Tape Library.
Why Emotional Intelligence (EQ) Is So Important And How To Improve It
Emotional intelligence is the capability to accurately identify and monitor your and other people’s feelings, as well as the ability to effectively manage your emotions.
You may know that general intelligence (IQ) can be important for success. But did you know that emotional intelligence (EQ) is equally, if not even more important?
Emotional intelligence is a key element of success in the workplace, as well as for happy and healthy relationships. Research shows that high EQ leads to better communication, effective conflict management, and empathy toward others. It also helps us connect with our feelings and live in tune with our true selves. It is, therefore, not surprising that emotional intelligence is essential for reaching personal and career goals and for building successful professional and personal relationships.
The term emotional intelligence first appeared during the ’80s and was later popularized by psychologist and best-selling author Daniel Goleman. He suggested there are 5 elements of emotional intelligence. Each of these elements can be developed and improved, and the more you have them in check, the higher your EQ should be.
5 Important Elements of Emotional Intelligence
- Self-awareness – A critical part of emotional intelligence is being able to understand and monitor your own emotions. It also refers to the capability to recognize the relationship between your behaviours, motivations, and feelings. Being self-aware means you are in tune with your emotions and values and see yourself realistically. It also means you’re aware of how others perceive you and understand how your moods and emotions affect other people.
- Self-regulation – Another important part of emotional intelligence is being able to think before you act, to control your impulses and direct your emotions appropriately. This means you are flexible and able to modulate your feelings when facing change or stressful situations. Good self-regulation also refers to having integrity and taking responsibility for your actions.
- Motivation –People with high EQ are pretty good at motivating themselves without relying on external sources such as money or recognition. What drives them is a higher purpose, internal values that move them forward. They set goals that they see value in and combine inner drive and discipline to reach those goals. Correspondingly, they have the ability to motivate others.
- Empathy – The ability to put yourself in someone else’s shoes and act accordingly is a big part of emotional intelligence. When we recognize how others feel and approach them with something they can relate to, we are creating a connection. This plays an important role in building relationships, managing conflicts, motivating people or helping them see the bigger picture.
- Social skills – The capability to communicate well and find common ground with others is crucial for creating good, stable, and meaningful relationships. Crucial skills in this domain include, for example, active listening, verbal and non-verbal communication skills, leadership, and persuasiveness.
How Does Emotional Intelligence Look Like In Practice?
In everyday life, we can see emotional intelligence in someone’s sensitivity to the moods of others and the ability to grasp the point of view of other people or as readiness to see what is going on with them beneath the surface. High emotionally intelligent people can, for example, recognize that someone’s angry outbursts may come from the feeling of helplessness or fear. Thus, they can act accordingly instead of jumping into defence mode immediately. Similarly, emotional intelligence allows us to recognize emotions and motivations behind our own behaviours or behind some other emotions that may mask real feelings. From there, high EQ helps us manage those feelings and direct them appropriately.
Some signs of high EQ:
- You are able to stop and think before you act
- You are able to objectively watch your thoughts
- You show empathy and understanding for others
- You recognize your mistakes and offer a genuine apology
- You have a moment-to-moment connection with your emotional experience
- You know your strengths and weaknesses, as well as your values
Emotional intelligence is about being open and ready to connect – with others and with yourself, practicing and balancing both is the key to raising your EQ.
Would you like to test your EQ and learn more about your personality characteristics? With our highly trained professionals, you can assess your Emotional Intelligence through Profile Evaluation System (PES) to get an extensive, well-rounded, and comprehensive description of different aspects of your personality, including your EQ.
Interested in learning more about coaching or therapy? Contact us today.
Ioannidou, F., & Konstantikaki, V. (2008). Empathy and emotional intelligence: What is it really about. International Journal of caring sciences, 1(3), 118-123. Online HERE
Rahim, M. A., Psenicka, C., Polychroniou, P., Zhao, J. H., Yu, C. S., Chan, K. A., … & van Wyk, R. (2002). A model of emotional intelligence and conflict management strategies: A study in seven countries. The International journal of organizational analysis. Online HERE
How to Get And Stay Motivated This Year
January is the month of new beginnings, new decisions, new choices. For many, the month of January, looking from the distance of December, feels like it’s going to be a fresh start, a blank page that will be filled with great choices we missed to make in the previous year. This time is going to be different. Right? But, with the year 2020 unfolding, it’s not uncommon that people struggle to keep up with their New Year’s resolutions. Somewhere along the way, they realize that sticking to their decisions is too difficult, or that those goals are not that important, or that “they just don’t feel like it”. What happens?
That strong urge for change that pushed us to make New Year’s resolutions – called motivation – faded away. This is not surprising – keeping high levels of motivation, in the long run, is tricky. Knowing a little bit more about how motivation works might help you achieve and keep your resolutions.
A Closer Look Into the Nature of Motivation
There are different definitions of motivation out there, but the majority basically boils down to this:
Motivation is a desire to act in pursuit of your goals. It pushes you to act, to behave in a certain way to get what you want or need.
You certainly felt this drive before, this urge to move and take action. It felt awesome, it pushed you toward reaching your goals, you felt energized and willing to engage – yes, in short, you felt motivated. But motivation is not easy to maintain. That initial spark fades away after some time and is, typically, not enough. That’s because motivation consists of three components:
- Activation – the initial decision to make things happen
- Persistence – the continued effort toward a goal despite the obstacles
- Intensity – how hard you work for your goal
Further, there are basically two types of motivation:
Extrinsic motivation comes from an external source – to get a reward or to avoid punishment.
Intrinsic motivation comes from the inside, from within us – we do something because we enjoy it.
Both types of motivation are important. However, it turns out that intrinsic motivation is more powerful.
What does this mean for you? Only knowing that something is good for you is not enough to push you to make a change; a considerable reward has to be in play. This can be something external, like social recognition, money, or approval for example, or internal, like a sense of purpose or the feeling of deep fulfilment that comes from acting in accordance with your core values. Ideally, both should be present, but even one can be enough to push you forward through all three above mentioned components of motivation.
Staying Motivated Throughout the Year – Action Plan
In terms of New Year’s resolutions, if you want them to stick, the first crucial step is to turn them from a wish/decision to a goal. But it’s not just any goal; to keep you motivated, your goal needs to be a certain way to enhance the energy you need to get to the destination:
- Optimally challenging – meaning you need to put the effort in, but it’s realistic and not too hard,
- Specific – meaning your energy is directed toward a particular outcome,
- Congruent with self – meaning your goal is in line with your values.
Once you have that set, you’ve established a strong foundation for working up toward the goal. Even if you slip up, it will be easier to bounce back from there.
Additionally, here are 4 additional hacks that can help you get and stay motivated throughout the year:
1. Find your why
Nothing drives us like a strong feeling of purpose. The question WHY we do something is crucial, and if the answer is in line with our personal values, it is a huge push forward. To find out what your personal core values are requires tapping into your deepest self and asking: “What kind of life do I want to live?“. If you can connect your work and goals to your core values, it becomes a powerful source of motivation.
2. Focus on who you want to become
People interpret situations and difficulties in accordance with how they perceive themselves, and choose actions that feel congruent with their identity. For example, if someone believes that they’re a “loser”, sometimes they will choose actions that will reinforce this belief, and not choose actions that are incongruent with this picture of themselves because “it’s not for people like me”.
Thus, for increasing motivation, it can be more effective to focus on the identity – who you want to become – than on the ability – what you want to achieve. If you want to, for example, start going to the gym more often, the reason: “Because I’m (becoming) an athlete/healthy/good looking person” might be more motivating than: “Because I need to exercise more/have a healthier lifestyle”.
3. Set small milestones
Sometimes, setting a goal can feel intimidating because it looks too big to achieve. A crucial thing to not crush your motivation down is to divide large tasks into small, manageable parts, and do one at a time. Your brain will get a hit of dopamine every time you tick one small task off of a list, which will keep you motivated.
4. “CHOOSE” instead of “MUST”
A slight shift in the language can make big changes in the mindset. Sometimes the things we’re not motivated to do and see as a chore are, if we stop and think about it, the things that we are grateful for. “I have to go to work” and “I get to go to work” sound very different, don’t they?
And don’t forget – motivation is not a one-time thing. It has to be reinforced day after day. As Zig Ziglar wisely said: “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”
How do you keep yourself motivated? Share it with us in the comments. Additionally, if you like this post, please be free to share it with your friends and family.
Happy new beginnings!
Armstrong, M., & Taylor, S. (2020). Armstrong’s handbook of human resource management practice. Kogan Page Publishers.
Hockenbury, D. H., & Hockenbury, S. E. (2010). Discovering psychology. Macmillan.
How to Deal With a Sudden Job Loss: Emotional Survival Kit
Let’s be honest – losing a job can wipe you out emotionally. That huge wave of sadness, anger, blame, fear, anxiety, and a whole bunch of other unpleasant feelings might be incredibly confusing and difficult to deal with. If you’re going through a rough patch after a job loss, know that you are not alone. In fact, dismissal from work is often cited as one of the top 10 traumatic life experiences, along with divorce and death of your spouse. For example, according to the famous Holmes-Rahe Stress Scale, it is one of the top ten most stressful life events you can experience in your life.
So, in short, losing a job hurts. Here are some guidelines on handling the emotional challenge of the job loss and, eventually, bouncing back from it.
Losing a Job Is Not the Reason to Lose Yourself
How many times did you say something like “I am a [job title]” when asked to tell something about yourself? The deep-rooted western-culture question: “What do you do for a living?” testifies of how significant a job title is for describing a person today. A professional role, for many of us, became an important part of how we see ourselves (and others). It became a part of our identity. For some, work is central for defining their self-image and self-worth. This is known as a “work-role centrality” – when you’re defining yourself mostly through your job role.
Looking from this perspective, losing a job, for some, is not only about losing financial safety but also can mean losing a part of an identity. It’s like losing a part of yourself, as well as direction and meaning. A layoff, therefore, can result in confusion on who you are and how you feel about yourself. Identity problems that emerge after a job loss are upsetting, and it’s important to recognize and address them.
It might be helpful to have one truth in mind:
Your job is what you DO, not who you ARE.
Personal identity is far more complex than your professional role. Yes, you might’ve loved your job and contributed to society in amazing ways through it, but that is only one small part of who you are as a person. There are other parts of who you are as well that you may be overlooking. Your relationships, your core values, skills, passions, interests, they are all a part of your identity. All those traits may have influenced the career path you’ve chosen and the role you’ve taken on your former workplace. When you lose that job, these qualities do not leave with it – they are still yours, a part of who you are.
Feel the Feelings but Also Seek Support
A layoff is often experienced as a loss. What often naturally follows is a grieving process. You may cycle through a range of different emotions, and that’s okay. Let yourself be sad about all the things that you have lost with your termination. You’re allowed to feel the anger for the unfairness of the circumstances you’re in. Give permission to that unsettling feeling of be with you. Don’t suffocate your emotions because it will eventually only lead to more confusion and stress. Know that this unpleasant mix of emotions is normal and passable, and you’re able to handle it.
In fact, did you know that letting your emotions out on paper after you lose your job can be healing and stress-reducing? What’s more, it may increase the odds of you finding new employment more quickly!
James Pennebaker, a reputable Texas-based social psychologist, has shown the powerful effect of expressive writing on the well-being and even reemployment of those who lost their jobs. In his research, 63 recently laid-off, unemployed individuals were separated into two groups. The experimental group wrote about their feelings and thoughts about the job termination, while the control group avoided the painful topic of their past job and wrote about job-seeking strategies, or did not write at all. The surprising result? 53% of those who wrote about their feelings landed jobs in the next few months compared to 18% of individuals from the control group. They all went through approximately the same number of interviews.
What’s important in this phase is that you don’t go through it alone. Reach out for support from your friends or family, your significant one, your therapist, someone you trust. Be clear about your needs and the type of support you need, and genuinely ask for it. Sharing your struggles with someone lessens the weight of stress and isolation you may be feeling and strengthens the connection with people who care about you.
Job Loss Can Be an Opportunity for Self-discovery
It’s possible that you spent most of your time on your job, working for years with little to no rest. Even if you loved your job and enjoyed making an impact through it, maybe some other aspects of your life or other interests got a little neglected. It might be a good time to give yourself some space to rest and gain some clarity. This gap between jobs can serve as a valuable time for you to rediscover your interests and introspect about what you really want your career and your life to look like. It can be also a good opportunity to set priorities, learn from your past mistakes, make a plan and, eventually, when you’re ready, take action.
Give yourself some time to decide what to do next. And, as you decide on the next step or your next job, remember not to carry your old emotional baggage with you. As you can see, there are companies that opt for other methods to hire someone before they conduct a regular screening. This can include background checks, health screenings, and more. Therefore, be sure to leave your past behind and start over.
And don’t forget to be kind to yourself. It’s okay to pinpoint your past mistakes, but don’t criticize or bury yourself with dwelling on “what if…” and “if only…”. Instead, remember everything you appreciate and like about yourself and what you do well. Keep your strengths in focus, set goals, and gently move forward.
Have you or someone you know ever unexpectedly lost a job? We’d love to hear your thoughts and experiences in the comments below.
Also, if you like this post, please share it on your social media – you might help someone going through a hard time of losing their job.
Spera, S. P., Buhrfeind, E. D., & Pennebaker, J. W. (1994). Expressive writing and coping with job loss. Academy of management journal, 37(3), 722-733. Online HERE
4 Tips To Deal With Back to School Stress
Back to school season can be super stressful. You are a busy professional. Summer is coming to an end. You feel the pressures, the last quarter goals of 2011 are at the forefront of your mind. The new school year is close, and the nervous tension that comes with these pressures can hit a family and business hard. Not only do you have your usual duties, but kids can also feel the anxieties of starting a new year, which can impact your business and personal life. Stress can build up. So, what to do?
While the causes can be something other than work stress, here are the most common symptoms and early signs of stress:
- Low morale
- Physical symptoms
But how do I beat stress and reduce signs of it, you ask? Here are 4 tips on how to effectively do it:
1. Delete, delegate, deposit
Take 5-10 minutes at the beginning of your day to clear your desk , work-space, or living space. Doing so might help alleviate the sense of losing control that comes from having too much clutter. Keep your goals S.M.A.R.T. (specific, measurable, attainable, realistic, tangible) helps maintain focus and control in your life.
2. Talk it out
Sometimes the best opportunity to reduce stress is to simply share your thoughts with someone, either someone close to you or a trained therapist to help you work through the changes. Stress counselling can help tremendously.
3. Laugh or allow yourself to smile
Finding humour in life helps us when we start to take things too seriously. Share a joke, or a funny story, or watch stand-up comedies.
4. Change the situation
Remember the 4 A’s:
If you remember the 4 A’s when it comes to stress, it might help you work through it.
Staying positive in this modern life is an important act for us all to practice. Coping with stress isn’t easy, but with a little effort, you will be back on the road to emotional wellness and well-being!
Interested in learning more about coaching or therapy? Contact us today.
Meyer,P. J. (2011). LMI Canada Inc: Personal Leadership, “Living with Purpose”. http://www.lmicanada.ca/EPL.aspx
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