Category Archives: Advice

portrait-1152472_1920What is Imposter Syndrome?

Have you ever felt like an imposter? Do you often look at your colleagues and feel like they are smarter, faster, or just generally better than you? Do you feel incompetent? Do you feel that you landed in your current position by luck rather than by skill or hard work? There is a term for that feeling: Imposter Syndrome.

Imposter syndrome is a term coined by psychologists at Georgia State University, Pauline Clance, PhD and Suzanne Imes, PhD in 1978. Imposter syndrome (also known as imposter phenomenon, fraud syndrome, or imposter experience) refers to the anxious feeling that one has gained success and fame only by luck and coincidence, having deceived others. People with imposter syndrome consider their successes as resulting from external factors and thus think of themselves as imposters. That is, they do not acknowledge that success was made by their effort and performance, but rather by luck, timing or coincidence.

Imposter syndrome is not limited to graduate students! In fact, Hollywood actors, Jodie Foster, Natalie Portman, Emma Watson, and the COO of Facebook, Sheryl Sandberg, have all stated that they have suffered from imposter syndrome. At some point, they all believed that their wealth and fame were gained only by luck, that people were overestimating their talent and would soon discover their incompetence.

What are the causes of imposter syndrome?

There are many factors that contribute to imposter syndrome. After an initial success, sometimes people’s perceived expectations become higher, adding additional stress and anxiety around the potential of disappointing others. Other causes include how one was raised, emotional traits (insecurity, perfectionism, etc.), and psychological problems.

The high suicide rate of Ivy League students may also be attributed to imposter syndrome. Many of these students graduated high school at the top of their class, and are now surrounded by equally smart and talented individuals. Comparatively, these students are now average in a much larger pool of students, no longer the top students in the class. As they compare themselves to other students, their self-esteem may drop considerably and they may fear no longer being able to meet others’ high expectations. This fear of being exposed along with lowered self-esteem can lead to severe depression which can be linked to suicide attempts.

People with Imposter syndrome tend to continuously question their ability and try to become perfect, potentially even discounting the fact that they have already made great achievements. Fearing failure, they may use the imposter syndrome as a defense mechanism. Believing that they are incompetent from the beginning, in order to avoid the psychological trauma caused by failure. However, such reactions can cause anxiety, low self-esteem, and negative self-concept, which in turn tends to lower their actual rate of success.

How can we keep from falling into the trap of imposter syndrome?

1. Avoid perfectionism.
Perfectionists can be so strict on themselves that they may miss smaller achievements and successes. A perfectionist tends to set extremely high (maybe even unattainable) goals, and then experience shame or defeat when they do not meet these goals. This behavior can be self destructive. Remember, the final outcome of a situation is not the only thing that defines you. Make an effort to look at a situation in totality to be able to glean other positive outcomes. For example, if you worked on a group project that did not earn the highest praise from your professor, think about positive outcomes that you did achieve– learning to work well with a diverse group; effectively managing your time; or perhaps learning new material that you may be able to apply in other settings. Finding ways to recognize accomplishments big and small can go a long way to alleviating feeling like an imposter.

2. Put less stock in what others may think of you.
The most important opinion of you is YOURS! Others may have expectations of you that are unrealistic or may be reflective of their own insecurities. While a healthy dose of “caring what others think” is useful, putting too much stock in someone else’s opinion of you may be harmful to your own self-esteem.

3. Acknowledge and celebrate yourself.
You should acknowledge that your success is the result of your effort and action, and not by luck or good fortune. In other words, one’s success is made possible by oneself. Unsure of what you have accomplished? Try making a list. Include all achievements, big and small. Add to the list throughout your graduate school career. You will be amazed by how many things you have been able to accomplish. That feeling of accomplishment will help relieve self doubt or other insecurities that may arise. When you are confident about something that you did well, that positive energy can lead to future successes.

4. Ask for help.
Do not feel ashamed to ask for help. Asking for help does not show incompetence, but rather exhibits a desire for successful outcomes. Ask freely, as there may be other people who also do not know what you don’t know,  and try to find solutions together.

5. Develop resilience.
Do not be frustrated if you fail. As we have learned how to ride bicycle after several failed attempts, we finally succeed and from that point forward, we know how to ride successfully! So try not to dwell on small failures or mistakes.

6. Secure individual private time.
If you compare the success of others to your own progress, or feel the need to meet the expectation of others, you may experience discomfort or uncertainty, which can lower self-esteem. In that case, it is important to find space to be able to consider and understand the source of our insecurities and organize our thoughts to recharge and focus on our positive achievements.

We all have vulnerabilities and the desire to be acknowledged. However, perfection does not exist in this world. So let’s reframe our thinking and change our lives to enjoy and celebrate our value!

Get more information on imposter syndrome:

Hanna Park received her Bachelor’s degree in Psychology at Columbia University and Master’s degree in Cognitive Studies in Education at Teachers College, Columbia University. She worked as a journalist for the Korean Psychological Association.

International Students & Internship: Thoughts from Training Directors

It’s that time of year again…the beginning of internship applications! This is certainly a stressful time in the life of many psychology graduate students, however, internship applications can be particularly tricky for international students who have additional residency and visa issues to navigate. The American Psychological Association of Graduate Students is excited to release the second video in our series on international students applying for internship. As a complement to our first video featuring international students navigating the internship process, this video highlights the perspectives of training directors. We interviewed five training directors to learn about their experiences with international students on internship.

Here are a couple key themes that came up across our interviews:

  • Institutional support can go a long way: Interviewees that had resources at their training site (i.e., international student services, an HR department familiar with international hiring processes, attorneys on staff) felt better able to navigate the visa process with their interns. By contrast, training directors at smaller sites without international hires, commented on feeling lost during the visa process in particular. For training directors in this position, there seemed to be a dearth of centralized resources available. Interviewees suggested the development of specific resources such as a “living document” with current information on the necessary steps for the internship match, that could be shared in CCTCP, and for the development of a liaison through APPIC.
  • International students benefit clients, staff, and the training site: All interviewees commented on the incredible value that international students can add to a training site. Training directors noted a number of skills, such as language abilities, specific cultural competencies, and the opportunity for other trainees and psychologists to learn from the diverse perspectives of the international student interns. Essentially, training directors reflected that once they were able to get their international interns up and running at their site, the benefits of bringing in an international applicant outweighed the difficulties of getting them in the door.

What are your thoughts? Do you have resources you want to share for training directors or international students navigating internship? We want to hear from you in the comments!

Check out the first video in this series!

Is Internet Rage a Modern Addiction?

silhouette-3120378_1280The internet has long served as a platform for expressing ideas, opinions, and emotions. At its best, it is a space for creativity, good vibes, constructive criticism, and emotional support. GradPSYCH Blog has observed how social media has made impressive strides in the exchange of academic ideas for students.

At its worst, however, the internet may also become a black hole of vitriol, judgment, and self-righteousness that sucks everyone into darkness. “Internet Rage” is considered a growing threat to society, and some people seem to be self-aware of this habit yet continue to do it. The question then becomes: Why do people feel need to unleash their anger with such ease online despite the consequences?

According to Scientific American, people who make negative and cruel comments about an article (or as response to another comment on that article) “are at a distance from the target of their anger”. The internet works like a buffer for these “trolls” through their anonymity. They use anonymity to bypass the checks and balances of social media etiquette. Maryville University talks about some of the bad things that may arise from this kind of social media use, like badmouthing and posting inappropriate content. Trolls think they can get away with these acts because they use fake names. This makes it more likely for the users to repeat their actions.

They are emboldened to say whatever they want because they tend to regard them as text on a screen. It makes it simpler to say something vicious without fear of a physical confrontation or seeing the other person’s reactions.

Trolls don’t have to worry about people interrupting or interjecting into their opinions, like in a face-to-face conversation. They avoid having a genuine conversation, which requires listening to the opposition’s opinion. Any empathy that could be used to come to an emotionally healthy resolution is taken out of the equation.

Mainstream media has been a huge factor in building this culture of anger. People who watch the likes of Sean Hannity, Crossfire, and Rush Limbaugh may get the impression that judgment and condemnation are acceptable forms of expression. Topics such as government, gun control, and health care can be so divisive. What should be balanced debates end up devolving into venomous personal back-and-forth that resolve nothing. And many of these discussions occur on the internet.

Unless media moves away from these emotional tirades and trades it for more analytical and objective reflections, there will always be people who will resort to personal attacks. Even those people who may have legitimate arguments are in danger of fanning the flames of Internet rage. They may have an excellent point but if they come off as aggressive and belligerent, the people they are addressing may respond in the same manner.

Some psychologists notice that there’s a growing trend of people resorting to online conversations as a source for social interaction. They surmise that trolls don’t intentionally attack people online; it’s just the only way they know how to communicate. If these people engage in more face-to-face conversations with people who have different perspectives, they might learn how to have respectful conversations. Truthfully, it takes a lot of self-control to talk with someone who has an opposing opinion. It requires patience and compromise. But unless there’s a real conscious effort to impose a set of rules that keep these trolls in check, the skill of having a civil conversation is in danger.

At the moment, internet rage is not yet widespread like an epidemic. But the tipping point may be around the corner as reports about online bullying continue. It’s up to all users to be more mindful of their actions and respectful of others. This is the only way to break the destructive cycle.

CARED Perspectives – Racism on our College Campuses: What can we do about it?

This blog post is a part of the series, “CARED Perspectives,” developed by the APAGS Committee for the Advancement of Racial and Ethnic Diversity. Posts in this series will discuss current events and how these events relate to graduate students in psychology. If you are interested in contributing to the CARED Perspectives series, please contact Lincoln Hill.

Racism on our College Campuses: What can we do about it?

By Ryan C. Warner

Unfortunately, racial incidents often occur  frequently in today’s higher education institutions. Just recently in April 2018, a series of racial incidents transpired on the campus of DePauw University in Greencastle, Indiana. A racist threat was found in a restroom on campus. A student dressed in blackface and wearing an offensive sign was seen at a local bar, and the word “nigger” was spelled out in stones at the DePauw Nature Park. During the same month, a Greek fraternity at Syracuse University in New York posted a six-minute video online showing a member saying an oath that included the statement: “I solemnly swear to always have hatred in my heart for Niggers, Spics, and most importantly the (expletive) Kykes.”

Similar to the rest of society, colleges and universities are not immune to racial discrimination. With “Blackface” party incidents and “noose” hangings making news at numerous universities all over the country, racially underrepresented students face challenges beyond the academic scope of tests, papers, and projects.

As a current graduate student of color who has attended various predominantly white universities, I can attest to the fact that racial discrimination can be displayed covertly (e.g., microaggressions) or overtly. These incidences have a profound impact of an individual’s well-being, and can impact their retention and life satisfaction. But the main question is, “what can we do about it?”

At the individual level, we need to all stand up to racial injustice when it occurs. Silence is compliance and only encourages and enhances racial injustice in the world. Individuals of all backgrounds and skin colors should point out bigotry when they see it, which will ultimately create social awareness and bring light to these issues.

At the institutional level, university leaders should make systemic changes to enhance inclusivity for students of color. One example may include requiring that all students, faculty, and staff attend diversity training focusing on racial equality and inclusion. Additionally, ensuring that campuses have a bias incident report system in place can offer a resource for students to document their experiences of racial microaggressions, which may assist with providing evidence that these incidences do in fact exist. This documentation may be useful with further presenting evidence for the need of diversity resources and inclusivity programming.

It is also important that resources be available at a professional organization level. For instance, the American Psychological Association (APA) and other organizations have various divisions/resources that can assist with supporting graduate students (e.g., Committee for the Advancement of Racial & Ethnic Diversity, Division 45, AAPA, SIP, AMENA-Psy, ABPsi, NLPA, etc.). Conducting webinars and disseminating information to academic programs may assist with providing students helpful coping strategies to use when experiencing racial stress in their programs.

For additional resources please visit:

We want to hear what you think! Please share your thoughts on this topic in the comments section below.

Other posts in this series:

 

The Graduate Student Guide to Getting Your S**t Together

MPj04440980000[1]This is it: the time when it seems like every professor, every research conference, every supervisor has come together to plot how to make these last few weeks a mad fury of papers, projects, sweat, and tears for us graduate students.

In the midst of this chaos, it is all too easy to let certain things – the less pressing papers, the cleanliness of our apartments, our mental well-being- slip by the wayside. In an effort to alleviate some of that relentless pressure, I present tips for the graduate student to keep their s**t together.

  • Make a to-do list and put everything on there. The most empowering to-do lists are those which are a combination of tasks you hope to get done (write that report, make that call) and those you will get done anyway unless some catastrophic event occurs (i.e., see that patient, go to that class). With a to-do list like this, you check off more things and get a better picture of how amazingly productive you are, and that can be all the fuel you need to get more of the things done.
  • Break down your bigger tasks. Rome wasn’t built in a day and neither is a dissertation – when planning out your tasks don’t simply write in ‘dissertation’ but small, tangible goals that can be accomplished in 1-2 hour blocks (e.g., ‘write intro paragraph’; ‘find depression measure’; ‘draft Table 1’).
  • Five minutes can be a damn good start to some things. We all know what the hardest part of a task is…. Getting started. Whether it is the first draft of an abstract, writing a few emails, or starting the blog post you keep meaning to do, using small bouts of time productively can really add up.

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