premeds, medical students, and residents.

醫學預科生、醫學生和住院醫生。

But what is imposter syndrome?

但什麼是冒名頂替綜合症？

Why are aspiring doctors more likely to suffer from it?

為什麼有抱負的醫生更有可能患此病？

And what can you do about it?

你又能做些什麼呢？

Dr. Jubbal, MedSchoolInsiders.com.

Jubbal博士，MedSchoolInsiders.com。

Imposter syndrome is the persistent belief that you don’t deserve your success.

冒名頂替綜合症是一種持續的信念，即你不配擁有你的成功。

You believe that you got to where you are in life, not because of your own efforts,

你相信你能走到今天的位置，不是因為你自己的努力。

skills, or ability, but because of luck.

技巧，或能力，而是因為運氣。

Individuals with imposter syndrome can often experience difficulty celebrating their successes

患有冒名頂替綜合症的人常常會在慶祝成功時遇到困難

or accepting praise.

或接受讚美。

They can also feel like frauds and internalize their mistakes over their accomplishments.

他們也會覺得自己是金光黨，把自己的錯誤內化為自己的成就。

These feelings can then lead to more serious issues such as burnout, anxiety, and depression–all

這些感覺可能會導致更嚴重的問題，如倦怠、焦慮和抑鬱--所有這些都是

of which can have significant effects on one’s emotional, psychological, and physical well-being.

其中可能對一個人的情緒、心理和身體健康產生重大影響。

Although imposter syndrome is not categorized as a psychiatric disorder by the American

雖然冒名頂替綜合症並沒有被美國政府列為精神疾病，但在美國，冒名頂替綜合症也是一種精神疾病。

Psychiatric Association, there is a growing body of literature examining this phenomenon

精神病學協會，有越來越多的文獻在研究這種現象

and its prevalence among medical students, residents, and physicians.

以及它在醫科學生、住院醫師和醫生中的普遍性。

According to research, about 25% of medical students and residents and nearly 30% of doctors

根據研究，大約25%的醫科學生和住院醫生以及近30%的醫生

will experience imposter syndrome.

將經歷冒名頂替綜合症。

Doctors are also approximately 30% more likely to suffer from imposter syndrome compared

相比之下，醫生患冒名頂替綜合症的可能性也高出約30%。

to similarly-aged individuals in other career fields.

與其他職業領域中年齡相仿的人相比。

Let’s explore the various causes of imposter syndrome, why it seems to disproportionately

讓我們來探討一下冒名頂替綜合症的各種原因，為什麼它似乎不成比例地影響著我們。

affect doctors, and what you can do to mitigate it in your own life.

影響醫生，以及你在自己的生活中可以做什麼來減輕它。

According to the literature, various factors may increase your chances of developing imposter

根據文獻，各種因素可能會增加你患上冒名頂替症的機率

syndrome.

綜合症。

To start, family upbringing has been linked to imposter syndrome.

首先，家庭教養與冒名頂替綜合症有關。

Research has shown that children who grew up with parents who were controlling or overprotective

研究表明，在父母控制慾強或過度保護的情況下長大的兒童

may be more susceptible.

可能更容易受到影響。

These children often receive a great deal of criticism during their childhood which

這些孩子在童年時期經常受到大量的責備，而這些責備

can lead to feelings of inadequacy and imposter syndrome.

會導致不充分的感覺和冒名頂替綜合症。

This may offer one explanation for why there is a high prevalence of imposter syndrome

這可能提供了一個解釋，為什麼冒名頂替綜合症的發病率很高

among doctors.

在醫生中。

Familial and cultural pressures can have a significant impact on one’s decision to

家庭和文化壓力會對一個人的決定產生重大影響。

pursue a career in medicine.

追求醫學事業。

This pressure to live up to expectations can lead many students to feel like any academic

這種要不負眾望的壓力可能導致許多學生覺得任何學術上的

setback or failure will ruin their chances of getting into medical school and make them

挫折或失敗會毀掉他們進入醫學院的機會，使他們

a disappointment in the eyes of their families.

在他們的家人眼中是一種失望。

Certain personality traits have also been associated with the development of imposter

某些人格特徵也與冒名頂替的發展有關。

syndrome.

綜合症。

People who have perfectionistic tendencies are more likely to develop imposter syndrome.

有完美主義傾向的人更有可能產生冒名頂替綜合症。

These individuals often set unattainable standards for themselves and are incredibly self-critical

這些人經常為自己設定無法實現的標準，並難以置信地自我批評。

when they don’t meet them.

當他們不滿足他們。

Even seemingly minor mistakes can cause significant distress.

即使是看似微小的錯誤也會造成重大的困擾。

Much like with familial upbringing, this constant feeling of “never being good enough” can

就像家庭教育一樣，這種 "永遠不夠好 "的持續感覺可能會

lead to imposter syndrome.

導致冒名頂替綜合症。

Neuroticism, which is the tendency toward anxiety, depression, self-doubt, and other

神經質，是指對焦慮、抑鬱、自我懷疑和其他方面的傾向。

negative feelings, has also been associated with a higher incidence of imposter syndrome.

負面情緒，也與冒名頂替綜合症的高發率有關。

Perfectionism and neuroticism are common personality traits among doctors at all levels of training.

完美主義和神經質是各級醫生中常見的人格特徵。

This makes sense given the competitive nature of medical school and residency admissions

鑑於醫學院和住院醫師招生的競爭性質，這是有道理的。

as well as the level of responsibility that physicians have over their patients.

以及醫生對其病人的責任程度。

To get into medical school or match into your desired residency program, it can often feel

為了進入醫學院或匹配到你所期望的住院醫師項目，往往會感到

like you have to be perfect.

像你必須是完美的。

You need to have a high GPA, high MCAT and step scores, strong extracurriculars, and

你需要有較高的GPA，較高的MCAT和步驟分數，強大的課外活動，以及

glowing letters of recommendation.

耀眼的推薦信。

If any piece of that puzzle is off, it’s easy to experience stress and anxiety about

如果這個拼圖中的任何一塊出現問題，就很容易出現壓力和焦慮，因為

your future career.

你未來的職業生涯。

In addition, once you become an attending physician, even seemingly minor mistakes can

此外，一旦你成為主治醫生，即使是看似微小的錯誤也會

have serious effects on patient outcomes, so the mentality that you should be perfect

對病人的結果有嚴重的影響，所以你應該是完美的心態。

and never make mistakes is further reinforced.

和永不犯錯的精神得到了進一步的加強。

Important life transitions have also been associated with imposter syndrome.

重要的生活過渡期也與冒名頂替綜合徵有關。

These are times of great change and learning that can make one question their life decisions.

這些都是巨大變化和學習的時期，可能使人質疑他們的生活決定。

Future physicians go through many of these transitional phases during their training–each

未來的醫生在培訓期間會經歷許多這樣的過渡階段--每一個

one with its own level of uncertainty.

一個有其自身不確定性的水準。

College is a huge transition point for everyone.

大學對每個人來說都是一個巨大的過渡點。

While you may have done well in high school, college is a completely different experience

雖然你可能在高中時表現良好，但大學是一個完全不同的經歷。

with its own unique challenges.

有其獨特的挑戰。

This is further compounded if you’re a premed as getting into medical school requires consistently

如果你是醫學預科生，情況就更復雜了，因為進入醫學院需要持續不斷地學習。

going the extra mile to stand out from your peers.

多走一步，從同齡人中脫穎而出。

If we fast-forward to medical school, you’ll be surrounded by a cohort of academically-gifted

如果我們快進到醫學院，你將被一群學術上有天賦的人所包圍。

individuals and have to do even more to stand out amongst the crowd.

個人，必須做得更多才能在人群中脫穎而出。

This competitive environment can make it easy to feel like your peers are always doing more

這種競爭環境很容易讓人覺得你的同齡人總是做得更多

than you.

比起你來。

These feelings are further heightened towards the end of medical school when you apply to

在醫學院結束時，這些感覺會進一步加劇，因為你會申請到

residency and have to contend with the uncertainty of matching into your desired program.

如果你想進入你所期望的項目，就必須面對不確定的匹配問題。

Residency is yet another transition point for future physicians.

住院醫生是未來醫生的另一個過渡點。

It is during this time that they gain increasing levels of responsibility and autonomy–which

正是在這一時期，他們獲得了越來越多的責任和自主權--這也是他們的主要任務。

comes with additional psychological stress.

伴隨著額外的心理壓力。

In addition, over two-thirds of residents work greater than 50 hours per week and nearly

此外，超過三分之二的居民每週工作時間超過50小時，近乎於

a quarter work more than 70 hours per week.

四分之一的人每週工作超過70小時。

The workload during those hours is often challenging as well with nearly a quarter of residents

這些時間內的工作量往往也是具有挑戰性的，近四分之一的居民

spending 11-20 hours of their week on unskilled or “scut” work.

他們每週花11-20小時從事非技術性或 "雜役 "工作。

The combination of high stress, long hours, and heavy workloads can easily break you down

高壓力、長工作時間和繁重的工作負擔相結合，很容易使你崩潰

and cause you to blame yourself for perceived inadequacies.

並導致你為感知到的不足之處而自責。

Once you complete residency and become an attending physician, however, the feelings

然而，一旦你完成住院醫師培訓併成為一名主治醫師，你的感受就會發生變化。

of inadequacy don’t necessarily end.

不足的情況不一定會結束。

Now you’re suddenly the decision-maker and everyone is looking to you for the final say

現在你突然成了決策者，每個人都在向你尋求最終決定權。

in what to do.

在做什麼。

Your choices will now have long-lasting effects on the health of your patients and the fear

你的選擇現在將對你的病人的健康和恐懼產生長久的影響。

of making wrong decisions can be crippling.

做出錯誤的決定會使人崩潰。

Now that we’ve explored some of the causes of imposter syndrome and why it may disproportionately

現在，我們已經探討了冒名頂替綜合症的一些原因，以及為什麼它可能不成比例地影響到我們的生活。

affect physicians, here’s what you can do about it.

影響醫生，這裡是你可以做的事情。

The first step in dealing with imposter syndrome is to talk about it with people you trust.

處理冒名頂替綜合症的第一步是與你信任的人談論它。

Aspiring doctors often bottle up their feelings and have a paralyzing fear of talking about

有抱負的醫生常常把自己的感受裝在瓶子裡，對談論這些問題有一種麻痺的恐懼。

their struggles due to the stigma associated with mental health; however, this is a mistake.

由於與心理健康有關的恥辱，他們的鬥爭；然而，這是一個錯誤。

Ignoring your negative emotions is not an effective strategy to resolve them.

忽視你的負面情緒並不是解決它們的有效策略。

Although it may be tempting to only talk to your peers in medical school or residency

儘管只與醫學院或住院醫師的同齡人交談可能很誘人

about these feelings, you should try talking to other people as well.

關於這些感受，你也應該嘗試與其他人交談。

Friends and family outside of medicine often have much different perspectives, which can

醫學以外的朋友和家人往往有很多不同的觀點，這可以

be incredibly refreshing.

是令人難以置信的清爽。

What aspiring doctors often forget is that getting into medical school, matching into

有抱負的醫生經常忘記的是，進入醫學院，匹配進入

residency, and becoming a doctor are impressive in their own right.

在實習期間，成為一名醫生，這本身就令人印象深刻。

It’s only when they compare themselves to other high-achieving individuals that it can

只有當他們將自己與其他高成就的人進行比較時，才能

feel like it’s not a feat worth celebrating.

覺得這不是一個值得慶祝的壯舉。

To learn more about the topic of mental health among doctors, check out our Doctors and Mental

要了解更多關於醫生心理健康的話題，請查看我們的《醫生與心理》。

Health Stigma video - link in the description.

健康成見視頻--描述中的鏈接。

Next, you should limit comparing yourself to others.

接下來，你應該限制將自己與他人進行比較。

Although some competition can be a good thing and push you to become a better version of

雖然一些競爭可能是一件好事，並促使你成為一個更好的版本。

yourself, fixating too much on what other people are doing can negatively affect your

自己，過多地關注別人的行為會對你產生負面影響。

perception of yourself.

對自己的看法。

There’s a trade-off between the two.

這兩者之間有一個權衡。

On the one hand, surrounding yourself with top performers can elevate your own game and

一方面，將自己與頂尖的表現者圍繞在一起可以提升自己的遊戲水準，並且

teach you things that you wouldn’t learn otherwise; however, consistently being around

教會你一些你不會學到的東西；然而，持續地在你身邊

top performers can also highlight your own shortcomings and lead to feelings of inadequacy

績優者也會突出你自己的缺點，導致你的不足感。

and imposter syndrome.

和冒名頂替綜合症。

As Naval Ravikant once said, “If you want to be successful, surround yourself with people

正如Naval Ravikant曾經說過的，"如果你想獲得成功，那麼你周圍的人就應該是

who are more successful than you are, but if you want to be happy, surround yourself

如果你想獲得幸福，你就應該在你的周圍建立起自己的生活圈子。

with people who are less successful than you are.”

與那些比你更不成功的人在一起。"

The trick is to find the balance between the two.

訣竅在於找到兩者之間的平衡。

Surround yourself with individuals that push you to grow, but don’t forget about your

讓自己與那些推動你成長的人圍繞在一起，但不要忘記你的

own accomplishments and how far you’ve come along your journey.

自己的成就以及你在旅途中走了多遠。

If you find yourself comparing yourself to others too frequently, one effective strategy

如果你發現自己過於頻繁地與他人進行比較，有一個有效的策略

is to avoid social media.

是為了避免社交媒體。

Social media often propagates a false sense of perfection.

社交媒體經常宣傳一種虛假的完美感。

You’re only seeing what people want you to see and not all of the struggles they may

你只看到人們希望你看到的東西，而不是他們可能的所有掙扎。

be dealing with behind the scenes.

是在幕後處理的。

As such, limiting your social media usage can help decrease feelings of inadequacy and

是以，限制你的社交媒體使用可以幫助減少不充分的感覺和

imposter syndrome.

冒名頂替綜合症。

Another effective strategy for coping with imposter syndrome is to practice acceptance.

應對冒牌貨綜合症的另一個有效策略是練習接受。

Accept the fact that it is not uncommon to feel this way during your medical training

接受這樣的事實：在你的醫學培訓期間，這種感覺並不罕見。

and it’s okay that you’re experiencing it.

而且你正在經歷它，這沒什麼。

You don’t need to try to make it go away overnight.

你不需要試圖讓它一夜之間消失。

Instead, it’s something that you can give yourself the time and space to work through.

相反，這是你可以給自己的時間和空間來解決的問題。

I have found that the harder I resist something, the more it grows in magnitude.

我發現，我越是努力抵制什麼，它的規模就越大。

By trying to fight something, I am implicitly validating its existence and giving it more

通過嘗試與某些東西作鬥爭，我隱含地驗證了它的存在，並給予它更多的

strength.

強度。

It may sound paradoxical, but by learning to accept it and not fighting tooth and nail

這聽起來可能很矛盾，但通過學習接受它，不以牙還牙

to fix it, I’ve found that I worry about it far less and the magnitude decreases much

來解決這個問題，我發現我對它的擔心要少得多，而且程度也降低了很多。

more rapidly.

更迅速。

It sounds cliche, but mindfulness and meditation can be another effective strategy to help

這聽起來很老套，但正念和冥想可以成為另一種有效的策略來幫助

control your internal dialogue.

控制你的內部對話。

Ultimately, imposter syndrome is a story that you tell yourself.

歸根結底，冒名頂替綜合症是你自己告訴自己的一個故事。

It isn’t a real, physical phenomenon.

它不是一個真實的、物理的現象。

When it comes to these kinds of things, meditation and mindfulness give you greater insight into

當涉及到這類事情時，冥想和正念能讓你更深入地瞭解到

your mind's inner workings.

你的頭腦的內部運作。

It allows you to observe your own physical sensations and emotions from an almost third-person

它允許你從一個幾乎是第三人稱的角度觀察你自己的身體感覺和情緒。

perspective, which can give you more control over your own feelings and actions.

觀點，這可以讓你對自己的感覺和行動有更多控制。

It allows you to put yourself back in the driver’s seat and not just be a passenger

它允許你把自己放回駕駛座上，而不僅僅是一個乘客。

to the constant chatter.

到不斷的喋喋不休。

And that level of mental clarity can have profound effects on your life and your happiness

而這種水準的精神清晰度可以對你的生活和你的幸福產生深遠的影響。

in addition to helping with imposter syndrome.

除了幫助解決冒名頂替綜合症外。

Thank you all so much for watching.

非常感謝大家的觀看。

If you enjoyed this video, be sure to check out Doctors and Mental Health Stigma or this

如果你喜歡這個視頻，一定要看看《醫生和心理健康的恥辱》或這個

other video.

其他視頻。

Much love, and I’ll see you guys there.

非常感謝，我們會在那裡見到你們。