Imposter syndrome can be a challenging experience, whether you’re battling it yourself or supporting someone on your team. But one thing is certain: you are not alone. This mindset, though overwhelming, can be overcome.
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What is Imposter Syndrome?
Have you ever felt like a phony at work? Like a fraud sitting in someone else’s seat, undeservedly benefiting from their efforts? Chances are, you’re perfectly capable and accomplished. You might just be grappling with imposter syndrome.
Imposter syndrome often manifests as persistent self-doubt, particularly when reflecting on your accomplishments. Sufferers often believe they don’t deserve their position. They convince themselves they’ve tricked coworkers and evaluators into thinking they’re competent when in reality, they are far from it. They attribute their achievements to luck, thinking they just happened to end up where they are.
This spiraling self-doubt takes a toll. Confidence and self-esteem plummet, and an obsession with small errors and mistakes sets in. Not only do you begin to fear failure, but even success feels daunting, leaving no room for relaxation or ownership of your accomplishments.
To prove your worth to yourself and others, you push yourself too hard, striving to live up to the standards you believe others mistakenly hold of you. The result? Burnout. Isolation often follows as you distance yourself from your team out of fear of being “found out.”
Imposter syndrome spares no one; new hires, high achievers, and even seasoned professionals can fall victim. While the experience may vary from person to person, its impact is universal: it creates a relentless cycle of self-doubt and overexertion that can be crippling.
Going Back in Time
Imposter Syndrome was first coined as a phenomenon by psychologists Pauline Rose Clance and Suzanne Imes in 1978. Dr. Clance, having experienced intense self-doubt despite her academic achievements, noticed similar feelings reflected in her female students when she began her teaching career. Together with Dr. Imes, who could also relate to these struggles, they started interviewing successful women to better understand the issue.
Through their research, they identified two common family dynamics that seemed to contribute to imposter syndrome. The first was being overshadowed by siblings, which could lead to feelings of inadequacy. The second was being overly praised and viewed as someone for whom success came effortlessly. As these individuals encountered challenges later in life, the illusion of perfection shattered, leaving them doubting their accomplishments and finding themselves drowning in all that imposter syndrome anxiety.
Present Day
Today, we understand that both men and women experience imposter syndrome, although it is often overlooked in boys and men. While some believe these feelings can fuel success by heightening motivation to prove oneself, research shows a more troubling reality. Imposter syndrome is linked to anxiety, depression, somatic problems, and even suicidal ideation and attempts.
Far from being a reliable motivator, it often takes a heavy toll on mental health and well-being. It has also been associated with low job satisfaction, decreased performance, and, as previously mentioned, burnout. This underscores the importance of addressing and overcoming these feelings rather than relying on them to drive achievement.
Imposter Archetypes
Five types of imposters have been identified.
The Natural Genius
Natural geniuses value speed and ease in mastering tasks. They expect to excel effortlessly and feel defeated when they struggle to learn a new skill or subject on the first try.
The Perfectionist
Perfectionists focus more on how things are done rather than the outcome. Even when praised for their results, they dwell on the small details they believe could have been handled differently.
The Soloist
Soloists believe they should be able to accomplish everything on their own. Asking for help feels like a failure to them, as they see it as a sign of weakness.
The Expert
Experts measure their worth by their knowledge and skills. Any gap in their expertise, no matter how small, can trigger intense feelings of failure and shame.
The Superhuman
Superhumans strive to juggle multiple roles and excel in all of them. They feel guilty and ashamed if they fall short in just one area, even if they perform well in all others.
Now that we know enough about it, let’s take a look at how to deal with imposter syndrome.
How to Overcome Imposter Syndrome at Work
Following are some strategies you can use to overcome imposter syndrome in the workplace.
Keep it Real
It’s easy to get swept up by emotions, and while feelings hold value, they aren’t always reliable sources of information. Often, our emotions distort reality, shifting and changing perceptions in an instant. That’s why it’s crucial to ground yourself in facts that remain constant.
Separate your feelings from the facts, and approach yourself with compassion and grace. Focus on observable truths and challenge the way you interpret them. Find your center in reality. For example, instead of convincing yourself you performed poorly in a meeting, reflect on what others said rather than letting your inner critic take over.
We’re not suggesting you ignore your feelings. Acknowledge all emotions, even the bad ones, and practice self-validation. Allow those feelings to exist, give them space, and then let them go. That’s it. You don’t need to act on them because they aren’t rooted in reality.
Instead, if you try to push them away, they may become more persistent and take over. Acceptance is key to freeing yourself from their grip.
Practice Positivity
In order to effectively deal with imposter syndrome and overcome it, you will need to become your own cheerleader. Intentionally acknowledge everything you’ve accomplished, the skills you’ve sharpened, and the lessons you’ve learned. Practice mindfulness by focusing on the present moment. Let go of worrying about past mistakes or future challenges. Staying present helps you fully experience the moment and stay grounded in reality, allowing anxious thoughts to pass.
For example, if you’re assigned a new task, resist the urge to spiral into self-doubt or fear about what could go wrong. Instead, focus on what you can do now. Remember, this task was given to you based on an assessment of your abilities. Trust in those abilities to guide you forward.
A Win is a Win
Another powerful tool for dealing with imposter syndrome is recording your wins, whether daily, weekly, or monthly. These can be big or small but should highlight the specific role you played. Reflecting on these wins over time shows how much you’ve achieved and the obstacles you’ve overcome. Keeping a record of your efforts and victories serves as a reminder of everything you do to earn success, helping to overcome imposter syndrome and foster a sense of hope and accomplishment.
Don’t stop at just recording your wins; celebrate them to cement them in your mind. Go out with a friend, treat yourself to something nice, or even write a LinkedIn post to share your achievements. Acknowledging and celebrating your progress not only reinforces your growth but also shifts your focus from self-doubt to self-appreciation. These small acts of celebration help you internalize your accomplishments and continue to build confidence.
Talk to Someone
If you need someone to talk to, don’t hesitate to reach out. It can be incredibly helpful. Chances are, the person you confide in may be going through something similar and can offer valuable support. Even if they’re not, simply having someone who will listen and validate your feelings can lighten the burden. It reduces the sense of isolation that often makes imposter syndrome worse. Choosing to open up is a key step in breaking free from this challenging pattern.
Additionally, therapy and counseling can provide professional support to help you work through these feelings and build lasting resilience.
Find a Mentor
If you feel like you can’t accurately assess your skills, what you may lack, or how much you’re improving, find someone you trust to provide practical advice. Ideally, this person should be in your workspace or field. Someone you admire and feel you can learn from. It could be a senior colleague or anyone whose judgment you respect. Having their support can offer valuable insight and help you gain a clearer perspective on your growth.
No More Imposters
Imposter syndrome may feel overwhelming, but it’s important to remember that you are more than capable of overcoming it. By acknowledging your accomplishments, seeking support, and celebrating your wins, you can break the cycle of self-doubt. Embrace your growth, trust in your abilities, and watch your confidence soar as you continue to thrive in your professional journey!
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FAQs
What is imposter syndrome?
Imposter syndrome is a psychological pattern where individuals doubt their accomplishments and feel like a “fraud” despite evidence of their success. People with imposter syndrome fear being exposed as unqualified or undeserving, often leading to feelings of anxiety, self-doubt, and stress.
Is imposter syndrome common?
Yes, imposter syndrome affects many people, regardless of their success or experience. It’s often reported by high achievers or those in competitive fields.
How can I overcome imposter syndrome?
To overcome imposter syndrome, start by acknowledging your feelings without letting them control your actions. Celebrate your wins, seek feedback from trusted mentors, and practice mindfulness to focus on the present. Also, consider speaking with a therapist or trusted colleague to gain perspective.
Can imposter syndrome affect my career?
Yes, imposter syndrome can lead to burnout, decreased job satisfaction, and even performance anxiety. It may prevent you from fully recognizing your strengths and achieving your full potential, as you may hesitate to take on new challenges or assert your skills.
