The Retirement Newsletter: Dealing with imposter syndrome in retirement
Issue Number: 14 — Is it a problem?
Welcome
Welcome to issue number 14.
This week, I am looking at imposter syndrome in retirement. I ask whether it can affect retirement and, if so, what I can do about it.
Imposter syndrome
I am not a trained health professional, and I have based the following on my experiences and the limited training I have received over the years to support students.
So, what is imposter syndrome?
Well, my dictionary defines it as:
“the persistent inability to believe that one's success is deserved or has been legitimately achieved as a result of one's own efforts or skills: people suffering from imposter syndrome may be at increased risk of anxiety.”
Basically, you doubt your skills, talents, or accomplishments and fear being exposed as a "fraud” — despite external evidence to the contrary.
As a university lecturer, I suffered from imposter syndrome. At the time, I didn’t know what it was and why I was feeling a particular way. I had constant doubts that I was good enough for the job.
As a lecturer, I saw countless students with imposter syndrome. These students doubted that they should be at university studying for a degree. And these students were bright and had evidence that they should be there. They had passed exams to get into university and had the paperwork to prove it. Yet, they still had their doubts and worries.
The critical characteristics of imposter syndrome, in no particular order, include:
Self-Doubt: You question your abilities and feel inadequate despite evidence to the contrary.
Fear of Exposure: You worry about being found out. You worry about being exposed as an imposter and a fraud.
Success is due to External Factors: You believe your successes are down to luck, being in the right place at the right time. You think your successes are because of the efforts of others and not your hard work and abilities.
And these three characteristics lead to some severe consequences beyond anxiety. People suffering from imposter syndrome tend to:
Set Unrealistically High Standards: You set very high expectations and feel pressured to achieve them. This leads to high levels of anxiety and increased stress.
Go for Perfection: You feel that even minor mistakes or imperfections are evidence of incompetence and will lead to you being exposed.
Overwork: You work excessively to meet the high standards you have set and to achieve perfection.
Dealing with imposter syndrome
I am not a trained health professional, and I have based the following on my experiences and the limited training I have received over the years to support students.
So, what can you do to combat imposter syndrome? Here are the tools I received to help combat my imposter syndrome and support my students:
Identify Imposter Syndrome: Learn to recognise imposter syndrome and how to deal with it.
Acknowledge Your Feelings: Recognise and accept that these feelings are happening to you, that they are common and do not reflect reality.
Talking About It: Chat about issues with trusted friends and mentors to gain perspective and support. Speaking to supportive friends can greatly help as they can take an external view and tell you what they see.
Challenge Any Negative Thoughts: When imposter syndrome strikes, challenge your negative thoughts. Think about your successes and how others have validated and acknowledged your accomplishments.
Document Your Successes: Record accomplishments, positive feedback, and successes. This record can be used to challenge your negative thoughts and inspire you.
Set Realistic Goals: Try not to be so hard on yourself and set attainable goals. Recognise that perfection is not necessary for success.
I am not a trained health professional, and I have based the above on my experiences and the limited training I have received over the years to support students.
Imposter syndrome in retirement
As the above description of imposter syndrome seems connected with education and careers, you might think it does not exist in retirement. Yet, from what I have read and learned from speaking to my retired friends, it appears to present.
In retirement, we can experience imposter syndrome in several ways:
Loss of Professional Identity: Loss of professional identity can make retirees uncertain about their value and relevance. This can have a significant impact and can lead to other mental health issues.
Adjustment: In retirement, we often take on new roles, such as volunteer work, hobbies, or caregiving. If these new roles fall outside our professional life experiences, they can lead to the issues connected with imposter syndrome.
Perceived Expectations: There is an expectation from non-retired people on what retirement should look like and what retirees should be doing. If you don't meet these requirements as a retired person, others may view you as an unsuccessful retiree. This perceived loss of success can pressure you to succeed, potentially leading to imposter syndrome and feelings of inadequacy. The same can happen if you compare your retirement to others. You might think they are a better retiree.
There are some strategies I have come across that you can use to address imposter syndrome in retirement. These strategies can either work individually or in combination:
Redefining Identity: No longer being in employment can lead to a loss of self-worth. Therefore, reduce imposter syndrome by rebuilding your self-worth through relationships, new interests, and personal qualities. You re-invent yourself and take on new challenges and goals.
Seek Support: Join retirement or activity groups and seek support from friends, family, or counsellors. This can provide the perspective and overview that I discussed above.
Embrace Lifelong Learning: This one is key. Retirement is not the end. In my view, it is not even the beginning of the end. It is the ‘Third Act’ (see Issue 9: Is retirement a long summer holiday? for my views on the ‘Third Act’). It is time to re-invent, learn new things, and have fun. Doing this will help banish imposter syndrome.
Documenting Achievements: Think about all your past pre-retirement achievements and use them to move forward to bigger and better things. Build on your past.
Set Realistic Goals: With the above, you must set realistic goals. Watch out for the ‘perfectionism’ and ‘overworking’ that come with imposter syndrome. Establishing realistic, attainable, and meaningful goals in retirement can provide a sense of purpose and reduce feelings of ‘imposter’.
Imposter syndrome in retirement can be challenging; understanding its presence and actively working to address it can help one find fulfilment and satisfaction. You need to recognise the broken so you can fix it.
If you are struggling with mental health, I have included some useful links below. You may also like to read Issue 10 of this newsletter, where I discuss Mental Health and Retirement.
I am not a trained health professional, and I have based the above on my experiences and the limited training I have received over the years to support students.
This week in The Retirement Hustle
This week in The Retirement Side Hustle Newsletter, I discussed Faceless vs. On-Camera Channels as part of my series of videos on YouTube.
If you are thinking of using YouTube in your side hustle, you may want to consider the type of video you make. Should you make faceless or on-camera videos?
In Faceless vs. On-Camera Channels, I look at the different styles, exploring the pros and cons of each, and I discuss use cases for each type of video.
Travel — Nostalgia Corner
This week, I finish my time in the north of Vietnam before moving on to the south and Ho Chi Minh City (Saigon):
Vietnam — The Surprise Cave, Ha Long Bay, Vietnam — part 1 of 2 — A stunning cave, but I couldn’t help but wonder what its original name was.
Vietnam — The Surprise Cave, Ha Long Bay, Vietnam — part 2 of 2 — Exploring the cave and once you see the feet hanging over the edge of the cave, you can’t unsee them!
Vietnam — Glory Cruise, Ha Long Bay, Vietnam — a review of the Glory Cruise Boat.
Vietnam — Ha Long Bay, Vietnam, with Glory Cruises — an overview — A breakdown of my time in Ha Long Bay.
Vietnam — Next stop — Ho Chi Minh City (Saigon), Vietnam — Time to move on — time for a train ride!
Next week, tales from leaving northern Vietnam and heading south to Ho Chi Minh City (Saigon).
Useful links
Some useful UK mental health links:
Samaritans phone 116 123 — https://www.samaritans.org
No Panic (anxiety) 0844 967 4848 — http://www.nopanic.org.uk/
Non-Emergency NHS Helpline: 111 — https://www.nhs.uk
Mind — Side by Side — https://sidebyside.mind.org.uk
Symptoms of dementia —https://www.nhs.uk/conditions/dementia/symptoms/
Some Apps you might like to try:
SAM App — Anxiety Management — https://mindgarden-tech.co.uk/
Smiling Mind — Mindfulness App — https://www.smilingmind.com.au/smiling-mind-app
Next week
Next week, in issue 15, I look at procrastinating in retirement. Well, maybe I won’t. I might do that late.
No, seriously, next week — procrastination.
Thanks
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Until next time,
Nick
PS: If you want to contribute something to the newsletter — a story, advice, or anything else — please get in touch.
Please note: I am not a trained health professional, and I have based the above on my experiences and the limited training I have received over the years to support students.