Table of Contents
Introduction 1
Chapter 1 An Overview and Assessment of Impostor Syndrome 3
Signs of Impostor Syndrome 4
Impact on Education and Career 5
The Professional Impact of Your Impostor Syndrome 10
Trait vs. State 10
Gender Differences 11
What Is Your Typical Impostor Response? 12
The Impact of Culture 13
The Key Features of Your Impostor Syndrome 14
Your Impostor Syndrome Intensity 15
The 3 C's Strategy to Overcoming Impostor Syndrome 16
Chapter 2 Step 1: Identify Your Impostor Syndrome Origin Story 20
Family Dynamics 21
Identify Your Family Dynamics 24
Legend of Genogram Symbols 25
Ashten's Sample Genogram 26
Your Impostor Syndrome Family Dynamics 27
Chapter 3 Step 2: Know Your Impostor Syndrome Triggers 29
Your Competencies Today 30
Impostor Scenarios 33
Why Your Triggers Exist 35
Trigger Origins 36
The Expressive Letter 37
Facing Triggers in the Here and Now 39
Chapter 4 Step 3: Change Your Narrative 40
Statement of Position Map 42
Thickening Your Story 45
Your Autobiography 47
Chapter 5 Step 4: Speak Your Truth 51
Two Impostor Syndrome Confidants 53
Accomplishments 54
Case Study: Cal 54
Owning Your Accomplishments 55
Strengths 56
Identify Three of Your Strengths 58
Chapter 6 Step 5: Silence Automatic Negative Thoughts 60
Your Typical ANTs 60
Identify Your ANTs 62
Countering ANTs 63
Challenging Your ANTs 65
Turning Down the ANTs Volume 66
Your Positive Tape Plan 67
Chapter 7 Step 6: Value Your Self-Care 69
Impostor Syndrome-Induced Burnout 70
Burnout Assessment 71
Setting Suitable Boundaries to Combat Burnout 72
Contributors to Your Burnout 73
Boundary-Setting Strategies 73
Valuing Yourself: Role Clarity and Evaluation 74
Clarifying Role Expectations 75
Self-Care: Overcoming Burnout 75
Perfectionism: A Major Barrier to Self-Care 76
How Your Perfectionism Functions 77
How to Combat Perfectionism 80
Strategies for Self-Care 81
Task and Time Management: Keys to Self-Care 82
Self-Care Activities 83
Self-Care Micro-Habits 86
Identifying a Self-Care Accountability Partner 86
Self-Care Accountability Partner 87
Solidifying Self-Care 87
Making Self-Care Plans Visible 87
Chapter 8 Step 7: Experiment with New Roles 90
Typical Roles for Impostor Syndrome 92
Name Your Impostor Roles 93
The Cost of Changing Roles 93
Role Cost-Benefit Analysis 94
Experimenting with New Roles: Common Options 95
New Role Play 96
Experimenting with New Roles: Low-Stakes Engagement 96
Try on the New Role 97
Experimenting with New Rotes: High-Stakes Engagement 98
New Role Adoption Plan 98
Creating a More Expansive Menu of Role Options 99
Chapter 9 Step 8: Establish Your Dream Team 101
Considering a Therapist 103
Finding a Coach 104
Resources to Find a Coach 104
Other Dream Team Members 105
Assess Your Dream Team Needs 110
Skills to Build the Team 110
Identify Dream Team Members 113
Chapter 10 Step 9: Understand and Create the Conditions for Your Optimal Performance 116
Card 1 The Origin and New Beginnings Card 118
Card 2 The Neutralizing Triggers Card 119
Card 3 Your New Narrative Card 120
Card 4 Speak Your Truth and Know Your Strengths 121
Card 5 Most Popular ANTs and Your Repellent 121
Card 6 Self-Care Commitments 123
Card 7 New Roles 124
Card 8 Your Dream Team 125
Card 9 Your Key Takeaways 126
Your Impostor Syndrome Coping Card Toolbox 127
Chapter 11 Own Your Greatness 128
Understanding Lapse vs. Relapse 129
Identifying Lapse vs. Relapse 130
Barriers to Consistently Utilizing the 3 C's Strategy 131
Major Life Changes or Disruptions 133
Summary of the 3 C's Strategy 133
Conclusion 135
Your Impostor Syndrome Commitment 136
Bibliography 137
Acknowledgments 140
About the Authors 143
