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What is imposter syndrome and how can you combat it? - Elizabeth Cox

https://www.youtube.com/watch?v=ZQUxL4Jm1Lo
Translation: zh-CN

[00:07] Even after writing eleven books and winning several prestigious awards, Maya Angelou couldn’t escape the nagging doubt that she hadn’t really earned her accomplishments.
即使写了十一本书并获得了几项享有盛誉的奖项，玛雅·安吉罗也无法摆脱一种挥之不去的疑虑，那就是她并未真正获得她的成就。

[00:18] Albert Einstein experienced something similar: he described himself as an “involuntary swindler” whose work didn’t deserve as much attention as it had received.
阿尔伯特·爱因斯坦也有类似的经历：他形容自己是一个“不情愿的骗子”，他的工作不应获得如此多的关注。

[00:28] Accomplishments at the level of Angelou’s or Einstein’s are rare, but their feeling of fraudulence is extremely common.
像安吉罗或爱因斯坦那样的成就很少见，但他们那种欺骗感却极为普遍。

[00:35] Why can’t so many of us shake feelings that we haven’t earned our accomplishments, or that our ideas and skills aren’t worthy of others’ attention?
为什么我们中的许多人无法摆脱这种感觉，即我们并未获得我们的成就，或者我们的想法和技能不值得他人关注？

[00:43] Psychologist Pauline Rose Clance was the first to study this unwarranted sense of insecurity.
心理学家保琳·罗斯·克兰斯是第一个研究这种不必要的 inseguridad 的人。

[00:49] In her work as a therapist, she noticed many of her undergraduate patients shared a concern: though they had high grades, they didn’t believe they deserved their spots at the university.
在她作为治疗师的工作中，她注意到她的许多本科生患者都有一个共同的担忧：尽管他们成绩优异，但他们不相信自己配得上在大学的席位。

[01:00] Some even believed their acceptance had been an admissions error.
有些人甚至认为他们的录取是一个招生错误。

[01:03] While Clance knew these fears were unfounded, she could also remember feeling the exact same way in graduate school.
虽然克兰斯知道这些恐惧是没有根据的，但她也记得自己在研究生院时有过完全相同的感受。

[01:09] She and her patients experienced something that goes by a number of names-- imposter phenomenon, imposter experience, and imposter syndrome.
她和她的病人经历了一些有多种名称的事情——冒名顶替者现象、冒名顶替者体验和冒名顶替者综合征。

[01:18] Together with colleague Suzanne Imes, Clance first studied imposterism in female college students and faculty.
克莱恩斯与同事苏珊·艾姆斯一起，首次研究了女大学生和女教职员工中的冒名顶替现象。

[01:25] Their work established pervasive feelings of fraudulence in this group.
他们的工作确立了该群体普遍存在的欺骗感。

[01:28] Since that first study, the same thing has been established across gender, race, age, and a huge range of occupations, though it may be more prevalent and disproportionately affect the experiences of underrepresented or disadvantaged groups.
自那项首次研究以来，同样的情况已在性别、种族、年龄和各种各样的职业中得到证实，尽管它可能在代表性不足或弱势群体的经历中更为普遍且影响不成比例。

[01:43] To call it a syndrome is to downplay how universal it is.
称之为综合征是在淡化它的普遍性。

[01:47] It's not a disease or an abnormality, and it isn’t necessarily tied to depression, anxiety, or self-esteem.
它不是一种疾病或异常，也不一定与抑郁、焦虑或自尊有关。

[01:55] Where do these feelings of fraudulence come from?
这些欺骗感从何而来？

[01:57] People who are highly skilled or accomplished tend to think others are just as skilled.
高度技能化或有成就的人倾向于认为其他人也同样有技能。

[02:02] This can spiral into feelings that they don’t deserve accolades and opportunities over other people.
这会螺旋式地导致他们觉得自己不配获得赞誉和机会，胜过其他人。

[02:07] And as Angelou and Einstein experienced,
正如安吉鲁和爱因斯坦所经历的那样，

[02:09] There’s often no threshold of accomplishment that puts these feelings to rest.
成就感往往没有一个能平息这些感觉的门槛。

[02:14] Feelings of imposterism aren’t restricted to highly skilled individuals, either.
冒充感并非仅限于高技能人士。

[02:19] Everyone is susceptible to a phenomenon known as pluralistic ignorance,
每个人都可能经历一种被称为“多元无知”的现象，

[02:23] where we each doubt ourselves privately,
在这种现象中，我们私下里怀疑自己，

[02:25] but believe we’re alone in thinking that way
但却认为自己是唯一这样想的人，

[02:27] because no one else voices their doubts.
因为没有人表达他们的疑虑。

[02:30] Since it’s tough to really know how hard our peers work,
由于很难真正了解我们的同伴工作有多努力，

[02:33] how difficult they find certain tasks,
他们觉得某些任务有多困难，

[02:36] or how much they doubt themselves,
或者他们有多怀疑自己，

[02:38] there’s no easy way to dismiss feelings that we’re less capable
就没有简单的方法来消除我们觉得自己不如身边的人的能力的感觉，

[02:41] than the people around us.
比身边的人。

[02:43] Intense feelings of imposterism
强烈的冒充感

[02:45] can prevent people from sharing their great ideas
会阻碍人们分享他们绝妙的想法

[02:47] or applying for jobs and programs where they’d excel.
或申请他们会表现出色的工作和项目。

[02:51] At least so far,
至少到目前为止，

[02:52] the most surefire way to combat imposter syndrome
对抗冒充综合症最稳妥的方法

[02:55] is to talk about it.
就是谈论它。

[02:56] Many people suffering from imposter syndrome
许多患有冒充综合症的人

[02:58] are afraid that if they ask about their performance,
害怕如果他们询问自己的表现，

[03:01] their fears will be confirmed.
他们的恐惧就会得到证实。

[03:02] And even when they receive positive feedback,
即使他们收到积极的反馈，

[03:05] it often fails to ease feelings of fraudulence.
它也常常无法缓解欺诈感。

[03:08] But on the other hand,
但另一方面，

[03:09] hearing that an advisor or mentor has experienced feelings of imposterism
听到一位导师或顾问也经历过冒充感

[03:13] Can help relieve those feelings.
有助于缓解这些感觉。

[03:14] The same goes for peers.
对同行也是如此。

[03:16] Even simply finding out there’s a term for these feelings can be an incredible relief.
即使仅仅是发现这些感觉有一个术语，也能带来巨大的解脱。

[03:21] Once you’re aware of the phenomenon, you can combat your own imposter syndrome by collecting and revisiting positive feedback.
一旦你意识到了这种现象，你就可以通过收集和回顾积极的反馈来对抗自己的冒名顶替综合症。

[03:28] One scientist who kept blaming herself for problems in her lab started to document the causes every time something went wrong.
一位一直因为实验室的问题而自责的科学家，在每次出现问题时都开始记录原因。

[03:34] Eventually, she realized most of the problems came from equipment failure, and came to recognize her own competence.
最终，她意识到大多数问题都来自于设备故障，并开始认识到自己的能力。

[03:41] We may never be able to banish these feelings entirely, but we can have open conversations about academic or professional challenges.
我们可能永远无法完全消除这些感觉，但我们可以就学术或职业挑战进行公开对话。

[03:48] With increasing awareness of how common these experiences are, perhaps we can feel freer to be frank about our feelings and build confidence in some simple truths:
随着对这些经历有多普遍的认识不断提高，也许我们可以更自由地坦诚我们的感受，并建立对一些简单事实的信心：

[03:57] you have talent,
你有才华，

[03:58] you are capable,
你有能力，

[04:00] and you belong.
你属于这里。