In today’s whirlwind existence, we’re always beset by demands and urgencies coming at us from every direction. It’s hardly surprising then that, amid all this, we might sometimes completely lose touch with our current reality. When this happens, it’s not uncommon to feel overwhelmed, to be under copious amounts of stress, and even to question our worth and what we’ve accomplished in life—classic signs of the imposter phenomenon.
But the good news is that grounding yourself in reality (your specific, minute-by-minute, and inch-by-inch reality) can serve as a powerful antidote to the occurrence of these not-so-happy feelings.
Being mindful means being completely present in the moment. When you are present, you do not ruminate about what has happened (depression) or worry about what might happen (anxiety). Being engaged and aware is like being in a state of flow, where you and your surroundings exist in a harmonious rhythm. Grounding is a technique that brings one back to the current moment when the mind wants to avoid and go inward to the past or forward to the future.
Mindfulness and grounding induce a state of awareness that carries over into everyday activities, allowing one to face moments that challenge them with a sense of ease, and also help when it comes to managing stress and emotional regulation.
It is of the utmost importance to understand these practices and how they can serve as vital components in maintaining both mental health and the sense of self in an environment where imposter feelings are prevalent. They are not common; they are prevalent (about 70% of individuals feel, or have felt, like imposters (Sakulku & Alexander, 2011). On a nationwide scale, mindfulness might help us in this regard, and it might help the country in aiming for a better mental healthcare system. It is more than just ‘living in the present,’ which is one of the tenets often associated with mindfulness.
Mindfulness can serve as a mental health brake if one can live and recognize what is going on in both their mental health and their physical space without any immediate judgment or criticism.
The Link Between Mindfulness and Mental Health
An age-old practice rooted in Buddhist meditation, mindfulness (also known as ‘Sati’) has found its way to the forefront of contemporary mental health conversations. The modern understanding of mindfulness retains the focus on present awareness, but it strips away much of the ancient ritual. Today’s mental health practitioners have boiled down what they see as the essential ingredients of mindfulness and have reconstituted it in a more accessible form (Qazinezam & Roughani, 2022).
That has been fine and well for the therapists and their clients. They think about the mental health benefits attributed to the practice of mindfulness. They think for that matter about the reconstitution of their practice for a therapeutic application.
Mindfulness affects mental health in a very deep and wide way. Many studies have shown that the people who practice mindfulness regularly tend to have lower stress levels and fewer symptoms of anxiety and depression. These people also seem to be enjoying a better overall state of mental health than before they started their mindfulness practice. And the great thing is that the benefits of mindfulness keep growing the longer people practice (Lynn & Basso, 2023).
So what is it about mindfulness that brings about these wonderful changes? Well, first off, practicing mindfulness increases your self-awareness, which is simply the ability to pay focused attention to your thoughts and feelings. And pay attention you must because the way mindfulness works is that you learn to observe your mental processes without getting caught up in them or judging them (this seems helpful to someone with IP, does it not?).
Aside from the aforementioned general advantages, mindful activities can also address specific mental health problems. A case in point is Mindfulness-Based Stress Reduction (MBSR) programs that have shown effectiveness in treating anxiety and major depression. Although not aimed primarily at “curing” these disorders, MBSR programs significantly reduce the kinds of symptoms that tend to make people with these conditions miserable.
Addressing the imposter phenomenon requires confronting these deeply ingrained feelings of inadequacy with practical coping mechanisms for the phenomenon through mindfulness techniques:
- Reflective Journaling: Writing down achievements and the skills that led to them bolsters the recognition of one’s hard-earned expertise.
- Mindful Affirmations: This practice also makes it easier to see how certainly one ought to be in one’s professional life, making it less likely for an individual to brush off their work as having been carried out under some temporarily lucky stars condition (as in “alright, I did this and did it well if I may add!).
- Peer Support: Affirmations work. When done regularly, they have the power to rewire how we think about ourselves. What can make affirmations even more potent is when the positive statements we utter are in line with what we do.
To counter the harmful misperceptions induced by the imposter phenomenon, it is necessary to deploy practices of mindfulness that serve to remind individuals of their inherent worth. Centering oneself in the present moment, as well as genuinely affirming the success that has come one’s way owing to real efforts and authentic talent, are vital to overcoming the dysfunctional self-assessments propagated by this syndrome.
Coping Mechanisms for Imposter Phenomenon Through Mindfulness
When people experience the imposter phenomenon, they can’t help but feel that they’re not really worthy of the success they’ve attained. Because of this, and because of the toxic work culture that pushes many people toward the feeling that they’re just not good enough, we can start to see this as a nearly ubiquitous mental health issue.
Fortunately, some practices can help uplift us from this state, and mindfulness is one of them. In this article, we’ll look at seven recent studies that have examined the effects of mindfulness on the imposter phenomenon. Mindfulness, simply put, is the act of being present without judgment in whatever it is you’re doing at that moment.
Techniques taken from mindfulness, such as meditation, can help reorient one’s thoughts from a negative self-space of self-criticism to one of self-acceptance. When one is in the meditation zone, it is possible to not hear the incessant self-chatter that makes one feel like an imposter. Moreover, it is when being at peace with oneself in that moment that one might embrace for once the notion that it is okay to just be, rather than to always achieve or perform at exceptional levels. Breathing exercises, or the reversion back to the body’s natural rhythms, also serve to help one find a state of calm where it is possible to embrace the self in an accepting manner (as a reminder, we are all capable of reversing our anxiety to a natural calm state).
Journaling within the mindful state also allows for reflection and digging deep into what one is feeling in a way that promotes clarity, if not also a little bit of sanity.
Integrating mindfulness into daily life as a strategy for coping with the imposter phenomenon has a significant effect. It does far more than merely help with emotional regulation and stress management. Integrating mindfulness also seems to provide a sort of resilience against the kinds of negative thought patterns that many individuals associate with the imposter experience (when practiced regularly). The benefits that these individuals reported in their lives post-integration of mindfulness into their daily routines were substantial.
| Mindfulness Practice | Benefits |
|---|---|
| Meditation | Quiet mind’s chatter, fosters clear thinking |
| Focused Breathing Exercises | Grounding effect; brings attention back to the body |
| Mindful Journaling | Facilitates reflective thinking; promotes objectivity |
When people impacted by the imposter phenomenon adopt mindfulness practices, they enter a space where they can genuinely and without pretense recognize their worth. It’s better than any pep talk. You could almost call it a “step talk,” for mindfulness is about taking a step into the present moment. And when you live in the present, there’s no going back and no moving forward—you just are.
Simple Mindfulness Exercises to Start Your Day
Beginning your day with mindfulness practices can be life-changing, establishing a transformative tone that lets you wake up in a grounded and “real” way. Such cultivation can very well influence your daily perceptions, interactions, and even the potent actions you choose to take—or not take—in the world.
While there are many ways to practice mindfulness, the most basic is the old standby: sit comfortably, close your eyes, and pay attention to your breathing.
Mindful Breathing
Breathing with mindfulness is a potent practice that can be performed anywhere, anytime. It asks you to direct your full attention to the act of breathing. It is not necessary to alter the way one naturally breathes. The form of “mindful breathing” that we are going to practice in this chapter calls for observing the breath with a kind of gentle and easy attention. When we pay this kind of attention to the breath, we create a natural anchor that keeps us from floating away in the mind’s sea of thoughts. Spend three to five minutes each morning in the next week doing “Mindful Breathing with Ease.”
Gratitude Journaling
Another powerful practice is gratitude journaling. Every morning, take a few moments to write down three things for which you’re grateful. You don’t have to pull out the big guns (try to write down different things in which you are grateful for, you’ll see how many things you are actually grateful for) .
Gratitude journaling changes your mindset. It directs your attention away from what you might be lacking or from what you’re afraid of (common concerns among impostors) and instead has you recognize and appreciate what you do have.
Sensory Grounding Practices
Finally, practicing sensory grounding in the morning can have a powerful effect on your sense of being present. Engaging with your senses using intention can help bridge the gap between your body and mind, which is particularly useful if you have a hard time with the feeling of “now.”
Breakfast is a good opportunity to practice this. While you are eating, devote your full attention to the food. Notice its taste, smell, and texture. You could also try some sensory grounding in the shower. Focus on the feel of the water, its temperature, and its flow. Listen to its sound, and pay attention to the proximity of your body to the floor.
Including these mindfulness practices in your morning routine establishes a solid foundation for confronting the day’s inevitable challenges with poise and lucidity. Centering yourself through mindful breathing sets the psychological tone for your day. Gratitude journaling shifts your thoughts toward an overwhelmingly positive mindset (you can even journal about how grateful you are for the ability to be mindful to all these experiences just mentioned, like having food on the table and being able to take a shower). Grounding yourself with the senses reminds you of your immediate surroundings, anchoring you in both time and space.
Mindfulness Techniques for Staying Present
It can be difficult to stay focused on the present when life is constantly pushing you in a million different directions. The act of simply being aware and alive to this moment can be a great salve for the nearly ubiquitous if somewhat recently named, imposter phenomenon.
When fear and anxiety about your rights to existence and performance surface, just being in the moment can help. It can help make those feelings subside and put you back in a psychologically healthy mental state. That act of being can also engender a mental landscape from which the imposter phenomenon cannot thrive.
An efficient way to remain in the present moment is the 5-4-3-2-1 exercise. This method involves acknowledging:
- Look around you and identify five things you can see. Then find four things you can touch, three things you can hear, and two things you can smell.
- Finally, identify one thing you can taste.
This sensory activity quickly takes my mind off distractions and centers me in my immediate environment. When I focus on the inputs of my five senses, I cannot help but feel present. It’s like the sensation of my body being where it is right now is heightened. My mind is pulled away from any future worrisome thoughts, and instead, I can entertain the idea that in a short amount of time, I will be even more engrossed in the sensory experience (it will do the same for you). Observing natural objects is another way to cultivate presence, but I will get to that in a minute.
Pay attention to every aspect of your environment in the present moment, as if you are experiencing it for the first time. This is an act of pure observation, without the internal dialogue of judgment or commentary that typically accompanies our experiences. While this observation may seem rote and pointless when you first start practicing it, I assure you that with regular and faithful practice, this act becomes almost a kind of Zen koan. You turn it over and over in your mind, and it eventually yields a realization that reaffirms your commitment to mindfulness.
Mindfulness as a practice can be an antidote to the internal stressors of living a life that feels inauthentic or incompetent. When you balance your internal world of thoughts and emotions through mindfulness, it can quiet your internal narrative and allow you to focus on your actual lived experiences as being potentially meaningful.
Incorporating Mindfulness Into Your Evening Routine
A potent mindfulness activity for the evening is reflective journaling. When individuals claim the time just before bed to record their daily thoughts, feelings, and reflections, it becomes a self-expressive moment occurring in the stillness of night, where no one can judge but oneself.
Journaling can lead a person to unveil something like a pattern in the daily or even nightly occurrences of their thoughts, leading to greater self-awareness and insight into one’s judgment calls or life decisions. Moreover, the act of writing can be beneficial for both the brain and the body. Studies show that journaling can reduce stress and enhance mood (Lent, 2009).
| Practice | Benefits |
|---|---|
| Reflective Journaling | Enhances self-awareness, reduces stress |
| Gentle Yoga Poses | Releases muscle tension, promotes relaxation |
| Guided Meditation | Lowers cortisol levels, calms mind |
When you add these mindfulness practices to your evening routine, you’re not just structuring your day to close on a pleasant note; you’re also ensuring that you’ve laid the groundwork for quality, restorative sleep. This is a “train your brain” moment.
Not in the way that “train your brain” events are often marketed—solve these puzzles and your neurons will spark new pathways!—but rather in the way that a military boot camp trains its recruits to be resilient and to find it easy and natural to follow orders when under duress.
Mindfulness Apps and Resources to Aid Your Practice
As we come to the end of our investigation into the real, potent effect mindfulness can have upon one’s secular, everyday life, having ready access to helpful resources can greatly assist anyone in the push toward a mindfulness that is more “top of mind” and more frequently at hand. Indeed, we live in a digital era when we can tap into virtually any kind of information or tool we desire at a moment’s notice.
In this very same moment, there exist a good many apps, books, and websites that serve as guiding lights for those who aspire to deeply sink into a practice of “modern-day meditation.” These resources can scarcely be said to lack diversity; they range from the method to the method of practicing.
Apps that promote mindfulness shine as helpful partners in establishing a routine concerned with presence and self-awareness. Headspace, Calm, and Insight Timer, among other mindfulness apps, offer users a way to “be” in the present moment. Although their approaches vary, all three apps provide a heaping dose of signal amidst the noise of everyday life. Whether through the use of guided meditation, breathing exercises, or sleep stories, they help you get into a place where you are seemingly alone with your thoughts—clear, quiet, and otherwise undistracted.
Every application has its way of guiding users toward the act of being present. Some are more sophisticated, offering a variety of techniques. Others are as straightforward as their titles suggest, leading users through the number of moments that make up a present day. Implementing these apps in conjunction with the directives of a therapist or teacher can be an effective way of increasing mindfulness in your life.
The tools these apps provide can be easily incorporated into the rhythms of your day; the morning, the afternoon, and the evening. You don’t have to schedule time to be mindful. You just have to schedule these practices that help you be as timely as possible in the present (just be mindful that you need to be mindful for yourself).
While you explore the vast array of alternatives, allow your curiosity to lead you toward the selection of instruments that resonate most deeply with your unique path and that foster your journey toward a more stable existence in the chaotic world that we’re all trying to survive in. Adopting mindfulness is a personal journey of sorts, and that certainly is an act of self-kindness. The imposter phenomenon has nothing on you if you are mindful of the nuances that perpetuate the phenomenon.
References:
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Cokley, K., McClain, S., Enciso, A., & Martinez, M. (2013). An examination of the impact of minority status stress and impostor feelings on the mental health of diverse ethnic minority college students. Journal of Multicultural Counseling and Development, 41(2), 82-95. https://doi.org/10.1002/j.2161-1912.2013.00029.x
Lent, J. (2009). Journaling Enters the 21st Century: The Use of Therapeutic Blogs in Counseling. Journal of Creativity in Mental Health, 4(1), 67–73. https://doi-org.alliant.idm.oclc.org/10.1080/15401380802705391
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Lynn, S., & Basso, J. C. (2023). Effects of a Neuroscience-Based Mindfulness Meditation Program on Psychological Health: Pilot Randomized Controlled Trial. JMIR Formative Research, 7, e40135. https://doi-org.alliant.idm.oclc.org/10.2196/40135
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Qazinezam, M., & Roughani, A. (2022). How does the present interpretation of mindfulness (Sati) in modern psychology differ from its original function in ancient teachings? Journal of Practical Social Psychology, 12, 13–16.
- Sakulku, J. & Alexander, J. (2011). The imposter phenomenon. International Journal of Behavioral Science, 6(1), 73-92. https://doi.org/10.14456/ijbs.2011.6
