Repeat after me, “I deserve to be where I am.”
Acceptance into graduate school is a huge accomplishment, providing experience for learning, growth, and professional advancement. It is also a time when unwanted thoughts and feelings of self-doubt plague the brightest of students into questioning their sense of belonging and create a mentality that they are undeserving of their accomplishments.
These feelings can be a symptom of Imposter Syndrome. Imposter syndrome can impact anyone and oftentimes leaves the you with a negative mindset towards yourself, your program and future. Experiencing difficulties accepting your accomplishments or constantly doubting your capabilities, can have a negative impact on your mental health.
If you have experienced some of these feelings or others, know that you are not alone and that there are strategies and services available to help curb these unwanted thoughts giving you peace of mind and an opportunity to thrive.
1. Acknowledge how you are feeling
It is important to acknowledge how you are feeling, accept the thought and let it pass. Calling these feelings for what they are, negative emotions connected to imposter syndrome and not an actual reflection of your capabilities, can help you to let them go and move on with the tasks in front of you.
Oftentimes these feelings are brought on by a mix of internal and external stressors, evaluate the situation in front of you that may have caused these feelings and find a path forward through self-care, taking a break, redirection, or mindfulness.
2. Avoid comparison
These days it feels impossible not to compare our experiences to others. With the constant highlight reel of social media, getting absorbed in others’ successes is a downward spiral best left in the past.
Avoiding Facebook, Instagram, and even LinkedIn for a period of time can help you to refocus on your personal journey rather than worrying about what others are up to.
3. Create a mantra
Traditionally mantras are short words or phrases used for meditation purposes to help refocus and redirect the mind. Mantras can be used to help inspire motivation, positivity, self-affirmation, and more. Utilizing mantras when negative thoughts pop into your brain can help redirect your mindset into a more positive headspace.
Simple mantras such as, “I will not let self-doubt control me,” “I am proud of my hard work,” “I deserve to be where I am,” or “I haven’t done it doesn’t mean I can’t do it,” can help you combat negative feelings and get on with the task in front of you.
4. Find your support system
If you are feeling overwhelmed by thoughts of self-doubt, are feeling burnt out, or are overwhelmed by feelings of stress and anxiety, vocalizing your experience to others can help in a number of ways, including normalizing these experiences and connecting with others who may feel the same way. Talk about your concerns with someone you trust and respect, this can be friends, family, or colleagues.
Additionally, Ohio State has many free resources that graduate and professional students have access to: Counseling and Consultation Services, Career Counseling and Support Services, and the Student Wellness Center. Each of these departments have services such as one-on-one coaching and counseling available to support you throughout your academic journey.
Take some time to make a plan for when these negative thoughts of self-doubt appear. Being prepared will help you to better overcome this mentality and start accepting and embracing your accomplishments for what they are – major successes.