Comment identifier le syndrome de l'imposteur ?

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Il est parfois difficile de faire le tri entre ses doutes et ses certitudes.
Est-ce que je manque de confiance en soi ou ai-je le syndrome de l’imposteur ?
L’autotest syndrome de l’imposteur va vous permettre d’y voir plus clair pour savoir quelles actions vous allez mettre réellement en place.

Ce que vous allez obtenir : Le résulat chiffré à votre test + le workbook ANCRER VOS EXPÉRIENCES.

1. 
J’ai souvent réussi des examens ou des tâches alors que je m’en pensais initialement incapable.

2. 
Je peux donner l’impression que je suis plus compétent·e que je ne le suis réellement.

3. 
Je redoute fortement les critiques des autres à mon égard.

4. 
Quand quelqu’un me complimente, je doute de la véracité et je cherche des intentions cachées.

5. 
Quand quelqu’un exprime sa reconnaissance envers moi, j’ai peur de ne pas être à la hauteur de ses futures espérances.

6. 
Je pense parfois que j’ai obtenu ma position actuelle parce que j’étais là au bon endroit au bon moment.

7. 
J’ai peur que les personnes importantes à mes yeux découvrent que je ne suis pas aussi compétent(e) qu’ils le pensent.

8. 
J’ai tendance à repenser à des projets pour lesquels je n’ai pas donné le meilleur de moi-même.

9. 
Je renonce souvent à un projet avant de le commencer, même si à la base j’en avais très envie.

10. 
Parfois, je pense que si j’ai du succès actuellement, c’est parce que j’ai eu de la chance.

11. 
Je pense souvent que j’aurais pu mieux faire, et du coup je suis déçu·e de mes réussites.

12. 
Parfois, je redoute que les autres découvrent toutes mes lacunes.

13. 
J’ai souvent peur d’échouer lorsqu'on me confie une nouvelle tâche.

14. 
Je pense que je ne réussirai pas dans un autre métier que celui que j'ai aujourd'hui.

15. 
Je compare souvent mes capacités à celles des autres et je pense même souvent qu’ils sont plus intelligents que moi.

16. 
Parfois, j’ai le sentiment que mon succès est le résultat de plusieurs coïncidences.

17. 
Si je reçois des félicitations, j’ai tendance à minimiser l’importance de ce que j’ai fait.

18. 
Je m’inquiète souvent d'échouer alors même que tout le monde pense et me dit que je vais réussir.

19. 
Lorsque je m’apprête à recevoir une bonne nouvelle, j’attends le dernier moment pour l’annoncer, au cas où cela n'arrive pas.

20. 
Je me sens découragé·e dans une situation où je ne suis pas la ou le meilleur·e.

1 out of 20

7 individus sur 10 sont ou seront concernés

Le syndrome de l’imposteur a été décrit pour la première fois par la psychologue Pauline Rose Clance en 1978 au côté d’une autre psychologue : Suzane Imes. Leurs travaux ont été menés sur une communauté de femmes car à l’origine, on attribuait ce trouble uniquement aux femmes qui travaillaient.

Puis il a été constaté courant des années 80 qu’il peut affecter aussi bien les adultes, hommes ou femmes, que les enfants.

Le syndrome de l’imposteur n’est pas décrit comme un phénomène pathologique, ce n’est pas une maladie, c’est plutôt une « expérience » qui affecterait près de 70 % de la population à un moment de sa vie. Certains parlent de « phénomène de l’imposteur » ou d’« expérience de l’imposture ».

Les 13 critères du syndrome de l'imposteur

La liste de critères du syndrome de l’imposteur créée en 1993 par Holmes, Kertay, Adamson, Holland et Clance

  1. L’individu se décrit lui-même comme un imposteur (tricherie, plagiat, fraude).
  2. Il a des difficultés à accepter les félicitations, la reconnaissance et les compliments.
  3. Il est souvent déçu de lui-même, pensant qu’il aurait pu mieux faire.
  4. Il craint que les autres puissent découvrir ses lacunes ou son manque de compétences.
  5. Il a peur de l’échec.
  6. Il a peur de ne pas pouvoir  reproduire son succès.
  7. Il a le sentiment de ne pas être la même personne en public et en privé.
  8. Il tend à réussir même s’il craint l’échec avant même d’essayer.
  9. Il a peur de décevoir et de ne pas répondre aux attentes.
  10. Il se sent moins capable que les autres, ne se sent pas aussi intelligent malgré des signes évidents qui prouvent le contraire.
  11. Il tend à attribuer son succès à des causes externes comme les autres ou la chance.
  12. Il peut croire que des rituels comportementaux sont nécessaires pour assurer une réussite.
  13. Il peut préférer des positions, des postes à bas niveau ou non stimulants de peur d’échouer s’il se retrouve à un poste à hauteur de ses capacités.

D'où vient votre syndrome de l'imposteur ?

Beaucoup de psychologues ont tenté d’expliquer cette expérience de l’imposteur, mais il n’existe aujourd’hui aucune certitude sur la cause de ce trouble tantôt passager tantôt permanent est lié à la façon dont sa personnalité s’est construite.

Par contre il y a une conjoncture, un contexte sociétal commun qui renforce le fait que le syndrome de l’imposteur se soit répandu autant ces dernières années.
Par exemple si vous avez vécu :

  • la course à la performance,
  • la course à la productivité, au toujours plus.
  • la montée de l’individualisme autour de vous.

Ces diktats sociaux produisent un « faux » besoin d’acquérir toute sorte de compétences nécessaires pour se sentir plus légitime dans ses attributions.

Mais le résultat, après cette ultime formation qui va tout changer, c’est un retour à la normale. Le vide de confiance en soi ne s’est pas rempli, ou se vide très vite.

Souvenez-vous :

Est-ce qu’enfant vous êtiez perçu comme bon(ne) élève à l’école mais tout l’inverse dans votre famille ?
Dans ce cas aujourd’hui il est possible que vous ayez pris l’habitude de vous fier à l’opinion la plus négative en pensant que l’opinion la plus positive est un mensonge. 

La surestimation ou au contraire la dévalorisation de l’enfant par l’entourage familial peuvent aussi être à l’origine d’un syndrome de l’imposteur.

Enfin le syndrome de l’imposteur est aussi regardé par certains comme un fantasme masochiste, une forme d’auto-sabotage ou encore une peur de réussir.

Comment surmonter le syndrome de l’imposteur au travail ?

J’ai une bonne nouvelle : vous allez pouvoir commencer à mettre en place seul(e) certains mécanismes pour faire évoluer la situation que vous subissez aujourd’hui et peut-être depuis un trop long moment.

Gardez l’esprit ouvert, il s’agit de démarches à mettre en place dans le temps qui vont aussi vous faire améliorer votre jauge de confiance en soi au travail.

1. Définissez votre profil professionnel

Pour surmonter le syndrome de l’imposteur, il est dans un premier temps nécessaire que vous soyez 100% honnête avec votre profil professionnel.

Pour cela, je vous recommande d’aller chercher l’ensemble de vos savoirs pour prendre conscience réellement du professionnel que vous êtes aujourd’hui. C’est une étape d’instrospection professionnelle qui fait partie de l’accompagnement Confiance.

Reconnaissez vos points forts, ce que vous avez l’habitude de réaliser ou ce pour quoi vous pouvez vous considérer compétent(e) et expert.
Identifiez vos points faibles simplement sans chercher à aller les combler. Il ne s’agit pas d’aller chercher de nouveau à vous perdre dans les méandres d’une ultime formation pour renforcer vos compétences métier, de courir à la performance.

Il ne s’agit pas d’aller compenser juste d’observer le réel aujourd’hui.

Cette étape sera réussie si vous arrivez à visualiser clairement le professionnel que vous êtes.

2. Observez vos pensées négatives

La meilleure porte d’entrée pour le syndrome de l’imposteur ce sont vos pensées négatives. Donc si vous voulez sortir de ce schéma il va être intéressant de prendre conscience de leur présence et de leurs conséquences néfastes sur votre qualité de vie au travail comme en dehors d’ailleurs.

Les schémas de pensée négatifs sont des pensées répétitives et inutiles qui provoquent des émotions désagréables comme l’anxiété, la dépression, le stress, la peur, l’indignité, la honte. 

Demandez-vous quelles sont les tâches, les missions ou les situations qui vous angoissent, et essayez de cerner pour quelle(s) raison(s) vous éprouvez ces craintes. Vous verrez certainement apparaître certaines pensées négatives récurrentes.

 

C’est une étape d’instrospection professionnelle qui fait partie de l’accompagnement Sérénité.

Exemples de pensées négatives favorisant le syndrome de l’imposteur au travail :

« Je n’y arriverais jamais. »
« Je suis le/la plus nul(le) de l’équipe. »
« Si je me plante à l’entretien, tout est foutu. »
« S’il voit que je ne sais pas utiliser ce logiciel de gestion, ils ne vont pas me garder. »

Vous devez apprendre à repérer toutes les pensées négatives qui traversent votre esprit, et à vous parler à vous-même avec bienveillance. 

Dans l’accompagnement Sérénité, qui améliore votre qualité de vie au travail, j’incite mes clients à aller chercher ces pensées pour les repérer et les désamorcer ensemble.

3. Fixez-vous des objectifs

Prenez votre projet du moment pour lequel vous avez un attachement particulier à réussir et fixez-vous des objectifs. Cela va vous servir de 1er tremplin pour vous prouver à vous-même et à votre entourage professionnel votre réelle valeur.

Programmer par exemple le résultat technique que vous souhaitez obtenir, puis remonter vers les différentes étapes de réalisation de votre projet. Celma va non-seulement vous rassurer mais aussi augmenter le contrôle que vous aurez de la situation. 

C’est une étape d’instrospection professionnelle qui fait partie de l’accompagnement Puissance.

L’idée, c’est que vous teniez les rênes, que vous preniez les décisions, et que vous puissiez vous attribuer sans aucun doute possible vos actions et réussites.

4. Légitimez vos réussites pour gagner en assurance

Apprenez à vous félicitez de vos réussites.

Les erreurs font parties de la vie mais elles ne sont pas là pour gâcher votre plaisir à profiter de ce que vous avez réussi. Si vous êtes du genre perfectionniste vous savez que vous améliorer fera toujours partie de votre vie. Apprenez à répartir équitablement les progès que vous pouvez faire et le niveau de réussite que vous avez atteint en vous reportant aux objectifs que vous avez fixé par exemple.

Portez votre attention sur ce qui est concret et positif : ce qui a été réussi, ce que vous avez appris, ce qui vous permet de progresser vous permettra de laisser tomber le masque de l’imposteur qui vous empêche de vous épanouir pleinement dans votre quotidien au travail.