Capitalism is one of the founding principles of the United States (the other being racism). This framework emphasizes maximizing productivity and profits by any means necessary. While the vast majority of us do not get to share in these profits, we do experience the effects of living in a culture that worships capitalism, often by taking on this “productivity at all costs” mentality and adopting it as our own. One way of describing this is “internalized capitalism.”

While working hard, being goal-oriented, or dreaming big are not inherently bad qualities, when they come at the expense of your health and relationships, it might be time to evaluate the role they play in your life. Questioning self-worth, difficulty resting, anxiety, depression, and physical symptoms can all be signs capitalism and your relationship to work is taking a toll. 

Figuring out what to do in this scenario can feel daunting. Taking time off or challenging the status quo may feel strange, unsafe, or scary. You are far from alone, though!

If you’re feeling run down, let’s explore if internalized capitalism may be to blame, and what you can do about it.

What Is Internalized Capitalism?

Internalized capitalism is the adoption of the messages of capitalism as your own values or guiding principles, typically to your own detriment. A common way this plays out is hustle or grind culture – the idea that you need to always be working as hard as possible, “maximizing your time,” making moves, and advancing toward your dream job or a higher income. In a work-obsessed city like New York, this often translates to multiple jobs, long hours, and the judgment of those who are perceived to be less “productive.”

The issues created by capitalism are as old as capitalism itself, however they are being felt increasingly intensely and are more commonly discussed than before (particularly since the beginning of the pandemic). Whether you’re an artist or entrepreneur, if you’re questioning your worth due to concerns about productivity, not resting, or anxiety and depression have become your norm, it may be worthwhile to continue reading and learn more.

While working hard, being goal-oriented, or dreaming big are not inherently bad qualities, when they come at the expense of your health and relationships, it might be time to evaluate the role they play in your life.

What does it feel like to internalize the ideas of capitalism?

Most of the ways the internalization of capitalism affects us are normalized in the US, despite being highly unnatural. As such, it can be easy to ignore, downplay, or miss what is going on. Experiences like those below may mean you’re committed to the grind in ways you weren’t quite expecting, and with unintended consequences:

Sunday Scaries

The sleepless night of dread before Monday morning is a sure sign work is taking up too much space in your life. For some, this may just be a sign of an unfulfilling job, but more often than not it points to experiencing the exploitation of workers so common in the US.

“Do I Have Value As a Person?”

Tying your value or worth as a person to your job, productivity, accomplishments, or possessions is a slippery slope. It demands you keep going faster and doing more to continue feeling good about yourself. When you fall ill, become disabled, experience unemployment, or are otherwise unable to produce in the same way, it can feel like an existential crisis.

Inability to Rest

Feeling under the weather or in need of a personal day, but go to work anyway? Difficulty actually resting and taking care of yourself on days off? Capitalism (and by extension, many employers) exploits and manipulates workers into feeling guilty for taking the time they need to rest and take care of themselves. This may come in the form of “not being a team player” or feeling anxious about “not doing anything.” Capitalism lies to us by saying that rest is for the weak and should be put off as long as possible.

Anxiety and Depression

Near constant worry about paying bills, holding onto one’s job, and the pressure to do more inevitably takes a toll on your mental health. This stress and feeling like it is inescapable may lead to feelings of anxiety or depression.

What to Do?

Unlearning is a difficult process. It takes time and energy, but can be beneficial if we truly want change in the long-term.

Learn More about Interrelated Systems of Oppression

As a white person writing this article, it’s important to acknowledge that the majority of my learning about capitalism has been from people of the global majority, and in particular Black women.

Black thinkers have long talked about and shared their wisdom on this subject. Scholars Tricia Hersey (founder of the Nap Ministry) or Joshua Briond (host of the Millenials are Killing Capitalism podcast) have spoken extensively about how capitalism reinforces, and is intertwined with, other forms of oppression, such as racism and white supremacy, ableism, fatphobia, and more.

Tying your value or worth as a person to your job, productivity, accomplishments, or possessions is a slippery slope.

In a therapeutic setting, talking about these things and learning to recognize how they are connected has value. Co-founder of Melanated Social Work Marvin Toliver has pointed out that tying internalized feelings of capitalism back to racism and white supremacy has been helpful for his clients.

Name the Thing

Having big, ambiguous feelings that we don’t know what to call can often make us feel even worse. In this instance, recognizing the feeling and identifying where it comes from can be useful. Being more specific in this way can always help us know where to start in trying to create change.

Establish Boundaries

On a purely individual level, having stronger, better defined boundaries with work can help you reclaim some of the time, energy, and space that work has taken from you.

Get Connected

Finally, the solution to these problems will be collective – not individual. Talk to friends and coworkers about your experience or get involved with organizations in your community addressing workers rights. If you are in a unionized workplace, learn more about your union! If your workplace is not unionized, learn more about potential options for unionizing.

Capitalism and exploitation of workers thrives on individuals having little recourse against such an overwhelming system. When we internalize these values, we end up perpetuating that feeling of powerlessness. By learning more, being specific about our experiences, and connecting with others, there is far more recourse to create change.

Capitalism and Your Mental Health

Unlearning internalized capitalism is possible.

I see capitalism as one of the foremost challenges to our mental health today. None of us are given the option to opt in or out of this system, so we can easily internalize or take in these messages without realizing it. Movies, television, and prominent personalities (think: Joe Biden working while having COVID) have long reinforced that productivity is essential and encouraged us to work past our breaking point, lest we be called lazy and be discarded.

The internalization of capitalism goes hand-in-hand with anxiety, depression, exhaustion, uncertain self-worth, and more. If you feel this way, I’m ready to discuss it with you. I’m Daniel Rich, a licensed psychotherapist at Clarity Therapy NYC eager to discuss capitalism and other mental health concerns tied to it.

Your worth doesn’t depend on your productivity. You’re just as valuable (arguably more valuable) relaxing on the couch as you are working at your job. If job stress, pressure from others, and other values of capitalism are weighing you down, I’d like to find a time to connect with you. Feel free to book a complimentary consultation with me today.

Your Turn: Do you recognize examples of internalized captialism in your life, habits, or belief systems? How does this affect you, your relationships, and emotional wellbeing? Share in the comments below. 

If you’ve launched a new venture, started your own business, or even pursued a side hustle, you likely already know that the entrepreneurial path can be as tough as it is rewarding.

Chances are, you’ve felt a mix of excitement, fear, and overwhelm. With all of the ups, downs, and uncertainties that come with the entrepreneurial journey, it can help to talk with someone who can support you through the ebbs and flows.

Fortunately, there are many resources out there to help you feel supported on the entrepreneurial path. You may benefit from working with a coach or mentor, or by joining a masterminds group of fellow business owners who can cheer you on. 

In addition to these options, seeing a therapist can be a powerful way to learn healthy coping skills, practice self-care, and combat the challenges that arise when starting your own business.

Curious about how therapy can help support you? Here are 10 reasons to consider a therapist as part of your support system.

10 Ways Therapy Can Help Entrepreneurs

1. Navigate Ambiguity
2. Deal with Pressure and Perfectionism
3. Reach Your Business Goals
4. Tune Into Your Body
5. Connect With Your Values
6. Feel Less Alone
7. Combat Fear of Failure
8. Set Healthy Boundaries
9. Increase Your Confidence
10. Show Up For Yourself

1. Therapy can help you navigate ambiguity.

As an entrepreneur, you’re no stranger to ambiguity and having to navigate an uncertain future. Maybe you’re launching a new idea and you’re not sure how it’ll be received. It’s possible you’re not sure where your next paycheck will come from, or perhaps you want to raise capital and have no clue where to begin.

During these moments, it’s easy to be hard on yourself and feel insecure about your path. Therapy can be a great tool for helping you manage difficult thoughts, emotions, and insecurities that arise. Plus, with a trusted therapist, you can learn about healthy ways to approach an uncertain future, making it easier to navigate ambiguity in the long run.

2. Therapy can help you deal with pressure and perfectionism.

When launching a project on your own, it can feel like the weight of the world rests on your shoulders. You may feel like you have to do everything 100% yourself, that there’s little room for error, or that failure is simply not an option. As an entrepreneur, you’re likely a highly ambitious go-getter with big dreams, and it can feel exhausting to consistently set the bar high for yourself. It can feel like your work is never enough.

Psychotherapists at Clarity Therapy help clients build resilience and feel confident in their personal strengths and abilities. When it comes to perfectionism, it’s important for entrepreneurs to embrace the journey, and know that it’s okay to mess up along the way.

When it comes to perfectionism, it’s important for entrepreneurs to embrace the journey, and know that it’s okay to mess up along the way.

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A trusted therapist can help you unpack how you’re feeling and provide a safe space for you to explore your beliefs around perfectionism. Therapy can also help alleviate the pressure to perform perfectly all the time, providing a space where your feelings and experiences are affirmed and validated.

3. Therapy can help you reach your business goals. 

Chances are, you have a million items on your to-do list and not enough hours in the day to address them. Therapy can be an excellent resource for helping you stay on track toward both your personal and professional goals. Plus, it can give you a roadmap for how to achieve them. 

Therapists who specialize in this area often work with entrepreneurial clients who are juggling multiple business ideas at once, from creating an online fitness platform to selling baked goods to launching a new clothing line. You’re allowed to have all of these dreams and goals, and allowed to see them through. For many, it comes down to setting realistic goals and a willingness to refine your plan again and again. Most of the time it’s a matter of taking one small step that accumulates into a bigger impact over time.

A therapist can help you with goal-setting, organizational skills, and accountability as you work toward achieving each exciting milestone. During therapy, you may be encouraged to use worksheets, personal calendars, or make a list of SMART goals (specific, measurable, attainable, relevant, time-sensitive) to help you stay on track.

4. Therapy can help you tune into your body.

How many times have you pulled an all-nighter to work on your next genius idea, or skipped meals to crank out a project in a few hours? When was the last time you got a good night’s rest? Are you practicing proper eating habits, drinking enough water, and leaving some time in your schedule for self-care? If not, it may be time to check in with your physical health.

When you’re pouring your heart and soul into your business, taking care of your body can often fall to the wayside. Seeking therapy can be a great way to tune into how you’re feeling physically, mentally, and emotionally.

A therapist can help you take inventory of your current lifestyle and give you a sense of accountability that will encourage healthy habits as you tackle the challenging world of entrepreneurship. 

Understanding and fostering a strong sense of values can help you stay connected to your entrepreneurial vision and serve as a foundation for the work you do.

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5. Therapy can help you connect with your values.

As an entrepreneur, staying authentic to your values is essential for fueling your vision. There will be difficult moments along the way, and in these moments, recalling your values can help ground you in what’s really important. Therapy helps you explore your value systems, from relationships and personal wellness to the values you want to instill in your company. 

Entrepreneurs often have a particular vision they want to bring to fruition. For some people during this process, they can get lost in the ‘how’ and start forgetting their ‘why.’

Therapy can even help clients uncover their values through personality inventories such as the Myers-Briggs Type Indicator (MBTI). Results identify your key strengths and remind you of the characteristics that will keep you grounded while creating your business. 

Understanding and fostering a strong sense of values can help you stay connected to your entrepreneurial vision and serve as a foundation for the work you do. When you have a strong foundation, it becomes easier to approach your work with enthusiasm, focus, and healthy perspective.

6. Therapy can help you feel less alone.

Being an entrepreneur can be isolating. You’re hustling away at your dream, often behind closed doors, working toward a cause you believe in. Maybe your family doesn’t understand what you’re doing, or your friends who work 9–5 jobs don’t fully understand the struggles you’re experiencing.

As an entrepreneur, you may often feel like you’re alone in the process. The truth is, you don’t have to do it alone. Maybe there’s a person in your life who is really good at finance who can give you a few pointers, or a template to help you track your progress. It’s important to have a team of people who support your dream, your vision, and your goals—who can help make your dreams a reality.

It can be tough to connect with others when you’re in the trenches of building your own business. Therapy can help you feel less alone in the journey, providing a supportive space to share what you’re going through. Plus, your therapist can share valuable tips for combating isolation and increasing social support.

Connecting with a therapist can help you feel confident and supported, while ensuring that you’re not alone on this tricky yet exciting entrepreneurial journey.

7. Therapy can help you combat fear of failure.

“What will people think of me? What happens if nobody buys my product? What if I don’t meet my revenue goals?”

These are a few of the many concerns entrepreneurs grapple with when starting a new venture. They have big dreams and even bigger ambitions, but the fear of failure can be soul-crushing. 

Speaking with a therapist can be a great way to learn practices for overcoming fear of failure, such as mindfulness-based strategies or guided visualizations. Therapy can also help you develop stress management skills, shift negative thought patterns, and gain confidence in your endeavors.

8. Therapy can help you set healthy boundaries.

As an entrepreneur, you’re likely wearing multiple hats while chasing your business dreams. Between family, friends, clients, and professional networks, there comes a time when healthy boundaries are necessary to take care of your well-being. 

Setting boundaries (especially with people close to you!) can be tricky, and therapy is a great resource for exploring where you may need to establish some distance.

For instance, maybe you can’t be available for your friends during the work week, but you set aside quality time each month to catch up. Maybe your 14-hour work days aren’t exactly sustainable, and you need to rethink your boundaries around work hours.

Therapy helps you re-evaluate your schedule and set up a workflow and lifestyle that supports you.

People often undervalue what they’re good at. Everyone has a natural proclivity for something. Sometimes we just need someone to point us in the right direction.

 

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9. Therapy can help increase your confidence. 

Taking business courses. Creating a website. Networking. Following up with clients. Figuring out finances. Marketing yourself to the masses, unsure if what you’re doing is landing or falling on deaf ears. How many times have you looked at your hard work and thought, “Will this ever pay off?” 

Whether you’re just starting out or have been in the business game for a while, confidence is key. Therapy can help boost your self-esteem as you navigate the challenging road to entrepreneurship, and having a trusted therapist to validate your experience can be meaningful during the tough moments. 

People often undervalue what they’re good at. Skilled therapists encourage new entrepreneurs to take a chance on their ideas and remember their strengths. Everyone has a natural proclivity for something. Sometimes we just need someone to point us in the right direction.

10. Therapy allows you to show up for yourself.

Between juggling the personal, administrative, financial, and organizational aspects of your business, it can feel impossible to find time for yourself. While it feels like there are barely enough hours in the day, booking a therapy appointment is a great way to hold yourself accountable and take care of your mental, emotional, and physical wellbeing. 

For 45 minutes to an hour of your day, you have uninterrupted time that’s 100% tailored to you. Apart from the designated personal time, a therapist can help you show up more authentically and learn to advocate for yourself in new ways. Know that you, too, deserve the attention and care that you spend on your entrepreneurial dreams.

Entrepreneurship is no easy road, but you don’t have to walk the path alone. Therapy can be a powerful tool to help you practice self-care, establish healthy boundaries, boost your self-esteem, and more. Click here to connect with a therapist who provides counseling for entrepreneurs, and to explore if therapy is right for you.

We have experience helping new and seasoned entrepreneurs maintain their energy and wellbeing. Click here to connect with a therapist who specializes in working with entrepreneurs.

Imposter syndrome can take many forms. You’re not sure how to start a project, so you put it off. You’re afraid that an email doesn’t convey your competence, so you edit just to delete it later. You compare yourself to others because you need to be the best, so you beat yourself down and dim your inner light. When you ruminate on your mistakes, you also forget every achievement up until this point.

Does this sound familiar? Are you a self-proclaimed workaholic or perfectionist? Have you always been an overachiever? Do you feel at any moment you may be “found out” by your colleagues or team as a fraud?

Imposter syndrome is a nagging doubt in our abilities, talents and achievements despite external proof of our qualifications and success. Imposter syndrome can rob us of our joy, confidence and hold us back in life. The phenomenon can affect anyone, regardless of their success.

Besides to the expectations you have for yourself, those starting a new job or career may have very real pressure to perform. Even executives of well-known companies experience imposter syndrome, like the rest of us.

What is Imposter Syndrome?

Imposter Phenomenon, refers to high-achieving individuals who are unable to internalize their success. In pop culture, it’s coined “Imposter Syndrome,” yet it is not in fact a syndrome or mental illness. Psychologists recognize that those who feel like imposters experience feelings of inadequacy.  They are also quick to attribute success to luck, rather than their own skill or effort. The phenomenon describes a form of intellectual self doubt coupled with an irrational fear of being found out.

To call it “imposter syndrome” in fact downplays the universality of these experiences. An estimated 70% of people will report experiencing at least one impostorism episode (Clance, 1970). Individuals who identify as LGBTQ+, people of color, and first-generation college grads are disproportionately affected by imposter syndrome.

Below are four signs that you may be experiencing imposter syndrome and what you can do to combat it.

4 Signs of Imposter Syndrome and How to Cope

1. You feel frozen to start a task unless you can do it perfectly
2. Fear of failing is weighing heavily on you
3. You’re afraid of being exposed as a fraud
4. You’re constantly comparing yourself to your colleagues

1. You feel frozen to start a task unless you can do it perfectly.

Refusing to take part in a task unless it’s perfect or not completing a task at all are ways to avoid feeling inadequate. Perfectionism and procrastination are paralyzing, they freeze us from taking necessary action.

Perfectionism and procrastination are paralyzing, they freeze us from taking necessary action.

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We’re afraid that we don’t deserve the jobs that we worked hard to earn, so we might think “why even try at all?” It’s more comfortable to credit our success to luck than hard work or our innate abilities.

How to cope: Remember that starting is always the most challenging part. Oftentimes, we’ve already catastrophized the failure or negative outcome in our minds. This prevents us from even wanting to start. To combat this, take the smallest first step possible. Whether that’s writing one sentence or organizing the next step. Tell yourself that this is the drafting phase, your first edit. You can always revisit and make improvements, in other words, the task doesn’t have to be in its final form out the gate. Once we get started the momentum is usually enough to help us keep going forward.

2. Fear of failing is weighing heavily on you.

Everyone has to start somewhere, including your colleagues. Sure, they may be ‘experts’ in their field, or have years more experience than you. But they all had a first day on the job where they were the newbie too. Do you always expect perfect performance from your colleagues? Of course not, after all, we’re human. So why do you demand perfection from yourself?

How to cope: It’s just not realistic to expect yourself to perform every task perfectly in a new job role. There’s going to be a learning curve, so give yourself room to grow and make mistakes. Embrace being new. Afterall, this is a period dedicated to growth where mistakes are learning opportunities. A week, a month, six months, and a year from now, you’ll be able to look back and do the things that you weren’t able to do before.

3. You’re afraid of being exposed as a fraud.

Fear of being exposed as fraudulent can create paralyzing anxiety. This fear stems from low self-confidence and parallels the ongoing need to be the best. What’s the evidence that you’re a fraud? After all you were hired because at least one person in a higher position felt you were qualified for the role. So much so that they offered you instead of someone else the opportunity.

Make a point to pay attention to what you’re doing well.

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How to cope: Make a point to pay attention to what you’re doing well. Keep a folder in your inbox to file away thank you emails and positive feedback. Keep a pocket-sized notebook at your desk to write down positive things you’ve done well. Include even the small or seemingly insignificant things.

Schedule meetings with your mentor or supervisor and ask for constructive feedback. There’s always room for growth, and this is a positive thing. The next time you doubt yourself, you can objectively look back from a higher vantage point and see how far you’ve come.

4. When you’re experiencing imposter syndrome, you’re constantly comparing yourself to your colleagues.

Remember – you’re sitting at your well-deserved seat at the metaphorical table.

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You’re sitting at your well-deserved seat at the metaphorical table. You look around at your boss and coworkers and feel that everyone around you is so great at what they do that you pale in comparison. When we feel like we don’t measure up to our peers, this can invite nagging feelings of self-doubt and unjustified self-criticism.

How to cope: Identify unique qualities you contribute instead of hyperfocusing on your deficiencies. This can be tough for some people because we’re so used to tearing ourselves down. If this exercise is difficult for you, imagine that you’re having a conversation with a trusted person in your life. Think about what they would name as your redeeming traits. You can also ask your coworkers how you’ve helped them recently. Whether on a particular task or team project, this will allow you to get real-word feedback.

The most surefire way to combat imposter syndrome

When we doubt ourselves behind the closed doors of our office, we believe that we’re alone in thinking that way, because no one else is voicing their doubts. The most surefire way to combat imposter syndrome is to talk about it. In doing so you bring your fears into the world and in doing so this takes away some of their power.

By being vulnerable, you open yourself up to receiving authentic support.

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By sharing them with a trusted confidant you also create space for a reality check. This opens an opportunity for others to relate to your experience and share how they coped. By being vulnerable, you open yourself up to receiving authentic support.

For many, opening up about a fear of failure with those in our lives may not feel like a good option for different reasons. In this case, connecting with a therapist may be the route to go. Speaking with an unbiased individual in a judgement-free zone in and of itself is immensely therapeutic. A therapist has the experience to help individuals successfully work through the negative feelings related to imposter syndrome. For example, individuals learn necessary tools to challenge negative self-talk and self-defeating behaviors. In a supportive environment, therapists also help individuals free themselves from anxiety, self-doubt and judgement. Individuals experience newfound confidence and are able to finally celebrate their achievements and successes.

Your Turn: What ways have you found to combat imposter syndrome? I’d love to hear your tips in the comments below.

Many of us are so invested in work or academics that we sometimes forget to take care of ourselves. I’ve heard from so many people who say they feel like they’re on “auto-pilot” mode. They’re so busy that they forget to take a break and enjoy what’s happening in the present moment. Self-care can be a great way to break this cycle. Although there are various ways to practice self-care techniques throughout a busy work week, for many, the weekend is the best time to unwind.

What is Self-Care?

The word “unwind” is one way of understanding the term, but “self-care” is really whatever you want it to be. What self-care means for one person, might mean something different for others. So the important first step to understanding this term is to think about what you can do to take care of yourself. What works for you? 

Some people meditate, read, or exercise; others might write, go to therapy, or take a walk in the park. Whatever it is that you enjoy doing to practice self-care, try doing it fully. Be present during those moments. If you’re walking in the park, simply let yourself walk and enjoy your surroundings. If you’re reading, just focus on the act of reading, and turn off the television or anything else that might be distracting. 

Be mindful of your self-care technique so you can properly recharge your battery, which gets you through the week. Sometimes we forget how to take care of ourselves or what we truly enjoy doing. If that sounds like you, here are some tips to get started:

Tips for Self-Care on the Weekends

Tip 1. Make a Commitment to Therapy
Tip 2. Meditate to Relieve Stress
Tip 3. Welcome the Weekend

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Tip 1. Make a Commitment to Therapy.

This is the first tip because it’s one of the best ways of discovering how to take care of yourself while doing it at the same time. By going to therapy, you can not only express bottled-up emotions but also explore and expand your mind to reach a better understanding of yourself and your needs and wants. 

For those struggling to find time to go to therapy during the week, try looking for therapy on weekends. Options can be more limited, but there are plenty of therapists who work on weekends. 

If you notice you tend to take work home with you, try setting realistic boundaries to help you maximize your downtime on the weekends.

Tip 2. Meditate to Relieve Stress.

Although it might feel challenging at first, or may not be for everyone, meditation is a great way to relax the mind and bring your attention to the present moment. It helps you pause the rapid thoughts going through your brain and just breathe. 

Meditation is also a moment for you to raise your awareness about thoughts or feelings you didn’t know were there. Although this might sound unpleasant, it’s the first step in not judging thoughts or feelings and instead learning to accept them. 

I suggest first practicing meditation at home, or wherever else is comfortable, until you get a good grasp on it. Use apps like Headspace or Calm if you need some guidance. There are also many therapists who offer support and guidance with mindful meditation. With enough practice, this can be done during small breaks at work or even on the subway.

Tip 3. Leave Work at Work and Welcome the Weekend.

Possibly one of the most difficult things for many people to do during off-hours is forget about work and be present with other aspects of life. If you notice you tend to take work home with you, try setting realistic boundaries to help you maximize your downtime on the weekends. For example, “I will not do any more work after 5pm.” 

Keep in mind that it’s impossible to be perfect human beings! Sometimes we need more time to do things. Be fair and respectful to yourself and know your limits. 

Your Turn: How do you define self-care? I’d love to know if you’ve found success in disconnecting from work and responsibilities in the name of self-care over the weekends. Share your tips in the comments below.

A version of this post originally appeared on our sister site, NYC Therapy + Wellness.