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Wie gehe ich mit dem Impostor-Syndrom um? besserjetzt – 30 Minuten für deine berufliche Entwicklung Folge 24: 3 Tipps gegen Selbstzweifel (Impostor-Syndrom) Auf die Hand – Der Weiterbildungssnack In der heutigen Folge Auf die Hand spreche ich über das Imposter-Syndrom und damit Hallo und Herzlich willkommen zu besserjetzt.
Der Begriff Impostor ist wörtlich übersetzt ein Hochstapler. Große Klappe, nichts dahinter. Doch beim Impostor-Syndrom sprechen wir über das genaue Gegenteil. Das Impostor-Syndrom ist das Gefühl, ein Betrüger zu sein oder den Erfolg oder die Anerkennung, die man erhält, nicht zu verdienen.
Oder anders gesagt: Den Job, den man seit Jahren gut macht, eigentlich nicht wirklich beherrschen zu können und es nur eine Frage der Zeit ist, bis es anderen Menschen auffällt.
Angst vor Hochstaplerei und das Auffliegen Bekannt wurde das Impostor Syndrom durch die Psychologinnen Pauline R. Clance und Suzanne A. Imes im Jahr 1978.
Trotz überragender Leistungen und Dauer-Lob von Kollegen und Freunden plagen Betroffene Selbstzweifel. Sie fürchten sich davor, dass jemand ihre – subjektiv empfundene – Unfähigkeit aufdecken könnte.
Erfolge werden mit Fremdeinwirkungen oder durch glücklichen Zufall erklärt.
Im beruflichen Kontext ist das problematisch, wenn man das eigene Gelingen nicht auch auf seine Kompetenzen und Fähigkeiten bezieht.
Neue Herausforderungen werden eher abgelehnt, aus eben der Angst als Hochstapler aufzufliegen.
Einige Wissenschaftler sprechen lieber von einem Impostor-Selbstkonzept. Sie scheuen sich, von einem Syndrom zu reden, da dieses Wort sofort an Krankheit denken lässt. Denn im weltweit anerkannten Klassifikationssystem für medizinische Diagnosen ist die extreme Form des Selbstzweifels nicht als Krankheit gelistet – zumindest nicht in der aktuell gültigen Version.
Erste Anzeichen für Impostor-Syndrom gibt es schon früh. Hier die häufigsten Symptome des Hochstapler-Syndroms:
Selbstzweifel, Unsicherheit, Innere Unruhe, Fehlendes Selbstbewusstsein, Keine Anerkennung eigener Leistungen und Erfolge, Angst, andere könnten einen bloßstellen, Schlafstörungen Psychische Belastungen oder Erkrankungen, Soziale Distanzierung, Kompletter Fokus auf die Karriere
Also sehr konkrete Folgen. Es kostet zunächst enorme Energie, die Angst entlarvt zu werden auszuhalten und zu bearbeiten. Das ständige Fürchten führt zu Dauerstress, was Schlafstörungen, Bluthochdruck oder soziale Isolation zur Folge haben kann. Psychosomatische Beschwerden wie Kopf- und Bauchschmerzen sind ebenfalls möglich.
Jetzt kommt es aber zu einem paradoxen Effekt. Aus Angst als Betrüger aufzufliegen, investiert man besonders viel Zeit in den Job. Das wird von Vorgesetzten honoriert und sorgt dafür, dass man die Karriereleiter nach oben wandert.
Warum sie tun sie sich das an?
Angst und Zweifel treiben sie an, die Herangehensweisen sind unterschiedlich. Einige der vermeintlichen Hochstapler stecken direkt (viel zu) viel Elan in die Bearbeitung, die anderen schieben diese so lange wie nur irgendwie möglich vor sich her und arbeitet dann im 24/7-Takt.
Beide Strategien rauben extrem viel Energie und in beiden Fällen sind die Menschen hinterher davon überzeugt, „Glück“ gehabt zu haben.
Auch der plötzliche Wunsch, den eigenen Job zu kündigen, kann ein Symptom des Impostor-Syndroms sein. Betroffene haben Angst, den Erwartungen nicht mehr gerecht zu werden. Um nicht aufzufliegen, kündigen sie lieber.
Blicken wir aber auch noch auf die Ursachen bzw. auf Bedingungen, die das Impostor Syndrom begünstigen. Selbstzweifel sind zu einem Drittel in den Genen verankert und werden zu zwei Dritteln durch die Erziehung sowie die Umwelt bestimmt. Ob die Zweifel sich zu einem Impostor-Phänomen entwickeln, hängt von mehreren Faktoren ab.
Zu den häufigsten Auslösern gehören: Geringes Selbstvertrauen Je geringer das Selbstvertrauen und das Selbstwertgefühl, desto eher kommt es zum Impostor Syndrom. Betroffene denken: „Ich bin nicht gut genug.“ – „Das habe ich nicht verdient.“ Ohne Selbstbewusstsein können sie sich ihre Erfolge nicht zuschreiben und suchen externe Erklärungen.
Ausgeprägter Perfektionismus Übertriebener Perfektionismus führt in eine Abwärtsspirale: Egal, was man erreicht, es reicht nicht. Betroffene sehen nur ihre Fehler, das Haar in der Suppe und setzen sich noch höhere Ziele. Ihre Angst: Wenn es für sie nicht gut genug ist, müssen andere das auch sehen und erkennen, wie schlecht die Leistungen eigentlich sind.
Schlechte Erfahrungen in der Kindheit Gerade prägende Erfahrungen in der Kindheit können Ursache für das Impostor Syndrom sein. Manche haben im Elternhaus erlebt, dass Sie nur geliebt werden, wenn sie bestimmte Leistungen erzielen. Andernfalls gab es weder Anerkennung, noch Liebe. Das führt dazu, dass eigene Erfolge nie als wertvoll wahrgenommen werden. Selbst wenn Betroffene mehr leisten als andere, sehen Sie dahinter nur glückliche Zufälle oder eine falsche Einschätzung durch das Umfeld.
Es zeigt sich zwar keine bestimmte Berufsgruppe, in der besonders viele Impostor-Persönlichkeiten vertreten sind. Allerdings finden sie sich häufiger unter Frauen und Männern mit einem höheren Bildungsniveau, die in ihrem Job sehr erfolgreich sind.
Die Vermutung, dass insbesondere Frauen den Löwen-Anteil des Phänomens ausmacht, liegt nahe. Jedoch belegt keine aktuellere Studie diese Unterscheidung, die in den ersten Untersuchungen zu dem Phänomen vor etwa 40 Jahren festgestellt wurden.
Was kann man tun, um mit Selbstzweifeln besser umzugehen? Tipp 1 – Feedback einholen : Der erste Schritt das Selbstzweifels-Karussel mal für einen Moment zu verlassen, ist über Feedback. Beispielsweise im Rahmen der Mitarbeitergespräche. Egal, ob du FK oder MA bist, frage konkret nach Feedback für deine Leistungen. Die Frage kannst du ja nicht nur an deine FK stellen, sondern auch an Kollegen, denen du vertraust. Helfen würde es sicherlich, offen und ehrlich mit den eigenen Bedenken umzugehen und diese anzusprechen, sodass dein Verhalten besser eingeschätzt werden kann.Tipp 2 – Erfolge annehmen: Erhältst Du Feedback von anderen Personen, wie z. B. Super Präsentation. Hat mir gut gefallen. Dann trainiere dich darin, dieses Kompliment anzunehmen und nicht kleinzureden, in dem du so etwas sagst, wie „Die habe ich gestern Abend schnell zusammengeschustert. Ich war selber nicht so zufrieden.“ Du denkst in diesem Moment, dass du das Lob nicht verdient hast, doch hier besteht ja auch der Lernbedarf. Mit der Zeit verinnerlichst du, dass Komplimente durchaus ernst gemeint sein können.Tipp 3 – Selbstreflektion etablieren: Der letzte Tipp besteht aus zwei Perspektiven. Die erste Perspektive ist die, dass DU deinen Herausforderungen nicht aus dem Weg gehst. Fehler sind ausdrücklich erlaubt. Nur sie tragen dazu bei, dass du sie reflektieren und daraus lernen kannst. Natürlich sind Fehler ärgerlich und vllt kannst du mit deinen Kollegen oder deinem Vorgesetzten prophylaktisch daran arbeiten, dass Fehler nicht passieren. Aber Fehler sind ja die Elemente, die wir brauchen, um zu wachsen. Die zweite Perspektive sind die Erfolge. Das wirklich alles im Leben nur Zufall sein soll, kann eigentlich auch kein Mensch ernsthaft glauben. Sicherlich kann man zur richtigen Zeit am richtigen Ort sein, aber genauso wahrscheinlich ist es, ein Aufgabenbereich zu beherrschen.Soll bedeuten: Reflektiere deine Erfolge. Es kann zum Beispiel helfen, am Ende des Tages (oder der Woche) seine Erfolge in ein Erfolgstagebuch einzutragen – und seien sie noch so klein. Der Call mit dem Kunden lief gut? Das verfasste Textdokument hat der Chefin gut gefallen? Oder die To-do-Liste ist komplett abgehakt? Alles eintragen. Wenn man vor Augen hat, was man alles täglich leistet, hilft das übrigens auch bei der nächsten Gehaltsverhandlung.
Das waren meine 3 Tipps gegen zu große Selbstzweifel. Wenn ihr konkreter auf euer Thema schauen wollt, dann meldet euch gerne für ein Coaching .
Das könnte dich auch interessieren: Wie reagiere ich auf schlechte Leistungen im Team? Kein schönes Thema aber ein Notwendiges. Hier erkläre ich Dir mehr über den Umgang.
https://www.michaelzocholl.de/wp-content/uploads/2025/03/Schwarz-und-Weiss-Umrandet-Band-Logo-1-png.avif 500 500 Michael Zocholl https://www.michaelzocholl.de/wp-content/uploads/2025/01/65515506-2.avif Michael Zocholl 2025-03-30 13:44:34 2025-03-30 13:44:36 Wie reagiere ich auf schlechte Leistungen im Team?- ZFF #205 Stereotype sind tief in unseren Denkstrukturen verankert. Sie haben enormen Einfluss - durch auch Schlechten. In ZFF erkläre ich dir mehr dazu.
https://www.michaelzocholl.de/wp-content/uploads/2025/03/Schwarz-und-Weiss-Umrandet-Band-Logo-16-png.avif 500 500 Michael Zocholl https://www.michaelzocholl.de/wp-content/uploads/2025/01/65515506-2.avif Michael Zocholl 2025-03-13 07:19:35 2025-03-13 07:31:42 Stereotype in der Führung: Wie sie dich beeinflussen & was du dagegen tun kannst Link to: Wie gelingt Unternehmenskommunikation? Link to: Wie gelingt Unternehmenskommunikation? Wie gelingt Unternehmenskommunikation? Geraldine Klan Link to: Mentor bei MentorMe Link to: Mentor bei MentorMe Mentor bei MentorMe Nach oben scrollen Nach oben scrollen Nach oben scrollen
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