Ben Bulben, County Sligo, Ireland Ag. Science UC Dublin That - - PowerPoint PPT Presentation

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Ben Bulben, County Sligo, Ireland Ag. Science UC Dublin That - - PowerPoint PPT Presentation

Apr 05, 2023 297 likes •867 views

Who am I? Flinders University, Adelaide Lecture and research Self-management Psychology Ben Bulben, County Sligo, Ireland Ag. Science UC Dublin That Nagging Feeling New job Assignment Public speaking Writing 7 A feeling that

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Who am I? • Flinders University, Adelaide

  • Lecture and research
  • Self-management
  • Psychology
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Ben Bulben, County Sligo, Ireland

  • Ag. Science

UC Dublin

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That Nagging Feeling

New job Assignment Public speaking Writing

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A feeling that you will be exposed That they will find out what you are really like

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True Imposters

People who claim expertise that they do not have

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The Imposter Phenomenon

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Imposter Feelings

You occasionally feel like a fraud even though there is evidence that you are not.

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Prevalence

70%

  • ccasional feelings
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Prevalence

30%

consistent feelings

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The Imposter Syndrome

The thoughts, feelings and behaviours that result from the perception of having misrepresented yourself despite objective evidence to the contrary

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The Imposter Syndrome

The thoughts, feelings and behaviours I can’t do this I will be found out Who am I to be doing this I just got away with it this time The next time they will find out

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The Imposter Syndrome

The thoughts, feelings and behaviours I feel like a fraud Anxious On edge

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The Imposter Syndrome

The thoughts, feelings and behaviours Over-working Avoidance

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The Imposter Syndrome Particularly common when we are being evaluated:

  • Sport
  • Academia
  • Promotion
  • Transitions
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Some Examples

  • Boxer
  • The 11+
  • Public speaking
  • Research
  • Parenting
  • Harvard
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Let’s Try It! The Imposter Syndrome That feeling that you’re just

  • ne step away from being

found out as a complete fraud!

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It’s a secret Impervious to evidence

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Mis-attribution Success is attributed to:

  • Luck
  • Easy task
  • Other people
  • That was then
  • this is different
  • Worked hard
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How people respond Work hard Avoid

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The Imposter’s Cycle

Feeling like a fraud Not OK – Not good enough
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The Imposter’s Cycle

Feeling like a fraud Not OK – Not good enough WHY? Looking for a reason
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The Imposter’s Cycle

Feeling like a fraud Not OK – Not good enough WHY? Looking for a reason Create a reason A target. If I had a certificate I’d feel OK
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The Imposter’s Cycle

Feeling like a fraud Not OK – Not good enough WHY? Looking for a reason Create a reason A target. If I had a certificate I’d feel OK Work to achieve target
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The Imposter’s Cycle

Feeling like a fraud Not OK – Not good enough WHY? Looking for a reason Create a reason A target. If I had a certificate I’d feel OK Work to achieve target Still feel like a fraud but with Hope
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The Imposter’s Cycle

Feeling like a fraud Not OK – Not good enough WHY? Looking for a reason Create a reason A target. If I had a certificate I’d feel OK Work to achieve target Still feel like a fraud but with Hope Achieve target
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The Imposter’s Cycle

Feeling like a fraud Not OK – Not good enough WHY? Looking for a reason Create a reason A target. If I had a certificate I’d feel OK Work to achieve target Still feel like a fraud but with Hope Achieve target Momentary pleasure
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The Imposter’s Cycle

Feeling like a fraud Not OK – Not good enough WHY? Looking for a reason Create a reason A target. If I had a certificate I’d feel OK Work to achieve target Still feel like a fraud but with Hope Achieve target Momentary pleasure But glow quickly wears off and the feeling returns
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The Imposter’s Cycle

Feeling like a fraud Not OK – Not good enough WHY? Looking for a reason Create a reason A target. If I had a certificate I’d feel OK Discount previous reason Discount evidence Work to achieve target Still feel like a fraud but with Hope Achieve target Momentary pleasure But glow quickly wears off and the feeling returns Round 2
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The Imposter’s Cycle

Feeling like a fraud Not OK – Not good enough WHY? Looking for a reason Create a reason A target. If I had a certificate I’d feel OK Create a new reason A target. If I had a higher certificate I’d feel OK Discount previous reason Discount evidence Work to achieve target Still feel like a fraud but with Hope Achieve target Momentary pleasure But glow quickly wears off and the feeling returns Round 2
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How people respond Work hard Avoid

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Self-sabotage

Hugh Kearns

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Deschapelle’s Coup

Mr Alexandre Deschapelles Playing ‘at odds’

World Championship Match, New York 1894

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What Gets in the Way

  • Patterns of behaviour

– Procrastination – Overcommitting – Never saying No – Crises and emergencies – Getting distracted – Perfectionism – Avoidance

  • What gets in your way?
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What will they find out?

Situation: You’ve been asked to give a talk about your work to a small group of people on Friday. You’ve done some preparation but it’s not finished

  • yet. However you’ve just been told that you now

have to give the presentation today. A group of senior people are here today and they will be attending. Feelings: As you think about standing up in front of them how do you feel?

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Situation:

Making a presentation

Feelings:

Nervous, anxious, worried

ANTs

Automatic Negative Thoughts

What will they find out?

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Situation:

Making a presentation

Feelings:

Anxious, worried

ANTs

Automatic Negative Thoughts I’ll say something stupid They will ask really trickly questions. They’ll think I don’t know anything It’s not fair. They shouldn’t do this to me. This is terrible. It’s a disaster.

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Situation:

Making a presentation

Feelings:

Anxious, worried

ANTs

Automatic Negative Thoughts

AND SO

I’ll say something stupid It’s going to look like I’m stupid. They will ask really trickly questions. I’ll look like I don’t know anything. They’ll think I don’t know anything They’ll think I can’t do my job. It’s not fair. They shouldn’t do this to me. This is terrible. It’s a disaster. Everyone will find out how stupid I am I’ll never be asked again I’ll lose my job I knew it – I’m a failure!

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Situation:

Making a presentation

Feelings:

Anxious, worried

ANTs

Automatic Negative Thoughts

AND SO MATHs

More Accurate Thoughts I’ll say something stupid It’s going to look like I’m stupid. I don’t usually say stupid things. They will ask really trickly questions. I’ll look like I don’t know anything. I know my stuff pretty well. I don’t have to know everything. They’ll think I don’t know anything They’ll think I can’t do my job. I have evidence that I do my job well. It’s not fair. They shouldn’t do this to me. These things happen. This is terrible. It’s a disaster. Everyone will find out how stupid I am I’ll never be asked again I’ll lose my job I knew it – I’m a failure! My supervisor said I was going OK They might be disappointed but they would get over it I do lots of good work Not really!

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Cognitive Behavioural Coaching

Automatic Negative Thoughts (ANTs) More AccurateThoughts (MAThs) Situation: Feelings:

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Origins

Origins?

Questioning Am I going OK? Ignoring the evidence

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Psychology Carol Dweck Stanford University Mindsets

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Psychology

Mindsets Fixed Growth

Intelligence, ability and potential are fixed - limited You can grow and develop – become smarter, more skilled

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Psychology

Mindsets Fixed Growth

Mistakes are bad Expose your limitations Mistakes happen You can learn

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Psychology

Mistakes

Accept that mistakes happen Chance to learn, improve

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Other people

  • Focus on facts
  • Reward effort
  • Explain imposter feelings
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Ten things

  • 1. Imposter feelings are normal
  • 2. Feelings are not facts
  • 3. Straighten out your thinking
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Ten things

  • 4. Mind your language
  • 5. Create a fact file and a brag file
  • 6. Set objective standards
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Ten things

  • 7. Gather evidence, do some

behavioural experiments

  • 8. Know your imposter moments
  • 9. Get used to your imposter

feelings

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Ten things

  • 10. Be brave and take action

“A great deal of talent is lost to the world for want of a little courage.”

Sydney Smith, 1849

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Ten things

  • 1. Imposter feelings are normal
  • 2. Feelings are not facts
  • 3. Straighten out your thinking
  • 4. Mind your language
  • 5. Create a fact file and a brag file
  • 6. Set objective standards
  • 7. Gather evidence, do some behavioural experiments
  • 8. Know your imposter moments
  • 9. Get used to your imposter feelings
  • 10. Be brave and take action
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