总觉得自己不够好？你可能有“冒牌者综合征”......
你是否经常会有这样的感觉：
“他们高估我了，我根本没有老师说的那么好......”
“得到这个机会，我完全是因为幸运......”
“有一天他们会发现我真正的实力，别人迟早会揭穿我的......”
这些心理状态有可能是“冒牌者综合征”（Impostor Syndrome）的表现。
什么是“冒牌者综合征”
Impostor syndrome is an internal experience of believing that you are not as competent as others perceive you to be, as if you are a fraud. Despite being a "syndrome," it is not a diagnosable mental illness.
impostor [ɪmˈpɑstər] n.冒名顶替者
fraud [frɔd] n.骗子；欺诈罪
简单来说，“冒牌者综合征”让你无法将已经取得的成绩归因于自己的能力，认为只不过是碰巧、误会，总是担心有朝一日会被别人识破自己是个“骗子”的事实，并因此感到惶恐、焦虑。
Early research exploring this phenomenon primarily focused on accomplished, successful women. It later became clear, though, that imposter syndrome can affect anyone in any profession, from graduate students to top executives.
"I've sat in therapy and felt really guilty about it. I'm like, why me? Somebody else would have enjoyed and wanted this aspect of it more than I did. And I've struggled a lot with the guilt around that."
“我坐在治疗室中，感到非常内疚。我想，为什么是我？其他人会比我更喜欢和想要这方面的东西。我在这方面的内疚感中挣扎了很久。”
Albert Einstein was identified as having "impostor syndrome", having doubts about his significant accomplishments and talents and fear that others would ultimately realize he was a fraud, not the extraordinary genius they held him to be.
为什么会觉得“自己不配”？
perfectionistic tendencies
完美主义倾向
low self-efficacy, or confidence in your ability to manage your behavior and successfully handle your responsibilities
自我效能感低，或对自己管理行为和成功履行责任的能力缺乏信心
higher scores on measures of neuroticism
神经质测试得分更高
lower scores on measures of conscientiousness
在责任心方面得分较低
Research suggests that upbringing and family dynamics can play an important role in imposter syndrome. Specifically, parenting styles characterized by being controlling or overprotective may contribute to the development of imposter syndrome in children.
The pressure to achieve and succeed, combined with a lack of experience, can trigger feelings of inadequacy in these new roles and settings.
获得成功的压力，加上缺乏经验，可能会在这些新的角色和环境中引发自己能力不足的感觉。
inadequacy [ɪnˈædəkwəsi] n.不足；缺陷
如何打破“我还不够好”这个魔咒
It's only when you acknowledge these feelings that you can start to unravel the core beliefs that are holding you back.
只有当你承认这些感觉时，你才能开始解开阻碍你前进的核心想法。
与亲人朋友分享可以让我们知道，有这种感觉是正常的。而且知道别人也跟我们有着同样的经历会让我们觉得并不那么可怕。
People who have more experience can reassure you that what you're feeling is normal, and knowing others have been in your position can make it seem less scary.
Instead of allowing others' success to highlight your flaws, consider exploring ways to develop the abilities that interest you.
与其让别人的成功凸显你的缺点，不如考虑探索培养你感兴趣的能力。
If you try to portray an image on social media that doesn't match who you really are or that is impossible to achieve, it will only make your feelings of being a fraud worse.
如果你试图在社交媒体上塑造一个与真实的你不相符、或者是不可能实现的的形象，这只会让你觉得自己更像是一个骗子。
编辑：陈月华
实习生：黎咏欣
来源：Healthline Verywellmind Time Forbes
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