Imposter syndrome is challenging, whether you are experiencing it personally or trying to support someone on your team. But you are not alone. While this kind of thinking can be debilitating, it can be overcome.
What Is Imposter Syndrome?
Have you ever felt like you don’t belong at work, like you are a fake and a fraud, occupying someone else’s spot and basking in the rewards of their work? If so, chances are you are more than capable and have achieved something. Perhaps you are just dealing with imposter syndrome.
Imposter syndrome often manifests as persistent self-doubt, particularly when reflecting on your accomplishments. Those who suffer from imposter syndrome often feel undeserving of their positions. They convince themselves that they fooled coworkers, colleagues, evaluators, or hiring managers into treating him or her as though they are performance competent, even though they are really not capable. They often attribute their success to luck and being at the right place at the right time.
This spiral of self-doubt can weigh heavily on one’s mind and self-identity. Confidence and self-esteem can go down rapidly as the person begins to obsess over the small mistakes. Not only do you begin to fear failure, but even success feels daunting, leaving no room for relaxation or ownership of your accomplishments.
Imposter syndrome can spare no one. Not only beginners, but also high achievers and seasoned professionals are scrutinized. And while the experience may differ from one person to the next, the effect is usually the same. A never-ending cycle of self-doubt and overexertion can be paralyzing.
Going Back in Time
In 1978, psychologists Pauline Rose Clance and Suzanne Imes named imposter syndrome as a phenomenon. After feeling overwhelming self-doubt despite having a PhD, Dr. Clance noticed that many of her female students felt the same self-doubt. This feeling arose when she began her teaching career. Dr. Imes had a similar experience and together they began interviewing women who were academically successful to learn more.
Dr. Clance and Dr. Imes found that there were two main family dynamics that were relevant to imposter syndrome. One such environment is the family dynamic where one sibling is dominant and one is not. This relationship can create the illusion of insecurity for the subordinate child.
The second environment was being overly praised and viewed as someone who just succeeds in everything. When these individuals encountered hardship later in life, they began to doubt their own achievements and found themselves swimming in all that imposter syndrome anxiety.
Present Day
We now recognize that during its progression, men as well as women can have impostor syndrome. It is often ignored in men and males. Some people think of these feelings as potentially successful motivators, as they create a drive to prove themselves. However, studies show a much more alarming truth. Imposter syndrome relates to anxiety, depression, somatic problems, and even suicidal ideation and attempts.
Imposter syndrome is far from being a useful motivator; rather, it takes a heavy toll on mental health and well-being. This has been associated with job dissatisfaction, poor performance, and burnout. It is important to recognize that when dealing with impostor syndrome, people must support each other to overcome these feelings.
Imposter Archetypes
Here are some of the known archetypes:
The Perfectionist
The perfectionist focuses on how you do something, not what you did. Even after getting a compliment for the result, the perfectionist will obsess about the details that could have been handled differently.
The Soloist
The soloist is the person who believes that they can do everything on their own. They don’t view asking for help as a useful tool and feel like a loser if they ask for help.
The Expert
The expert is someone who evaluates themselves according to their knowledge and skills. Even the smallest gap in knowledge can trigger intense feelings of failure and shame
The Superhuman
The superhuman is someone who believes they can do it all and fights to be great and juggle everything. They feel guilt and shame after failing one part, even when the others are great.
Now that we know enough about this, let us look at what to do about 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
Emotions can definitely be overwhelming. While they can be useful, they are not always the best sources of information. Many times, they can change our perception of the world around us, distorting it completely in just a few seconds! That’s why it’s so important to anchor yourself to something that is tangible, like fact.
It is best to separate your feelings from the facts and treat yourself with compassion and grace. Focus on what was observed, and continue to challenge the way you interpreted it. Find your center in reality. For example, rather than focusing on convincing ourselves we did poorly in a meeting, focus on what others said, not on what you or your inner critic believes to be true.
We are not suggesting you simply discount your feelings. Witness all emotions, accept and validate the bad ones, and then accept yourself. Let those feelings exist, let those feelings be present, and then let them pass. That’s all. You don’t have to act on feelings that are not based in reality.
If you try to push feelings away, they might become all-encompassing. What’s important is acceptance because it takes away the power over you.
Practice Positivity
To effectively combat your imposter syndrome, you’ll need to cheerlead for yourself. Consciously think about everything you accomplished. Everything you learned and the new skills you developed. Stay in the moment or manage your mind’s tendency to go back into the past or into the future. Staying present helps you fully experience the moment and stay grounded in reality, allowing anxious thoughts to pass.
For example, if you were given a new task, then try not to go into self-doubt or fear what might happen wrong. Rather, stay focused on what you CAN DO TODAY! After all, you were assigned that task because someone is assessing your abilities.
A Win is a WIn
Another effective tool to fight imposter syndrome is to keep a record of your wins, whether that is daily, weekly, or monthly. They can be minor or major but it is important to focus on the role that you played. When you reflect on the wins over time, you can see the amount of progress you actually make and get to know some of the barriers you overcame.
And don’t just stop there; celebrate your wins to cement them in your mind. Celebrate with a friend, treat yourself, or even write a LinkedIn post highlighting your achievements. Celebrating your achievements can turn your focus from self-doubt towards self-based appreciation.
Talk to Someone
If you need to talk to someone, please reach out; it can be really helpful. The person that you tell might be experiencing similar feelings and able to help you with compassion and understanding. Having someone listen to you and believe you can help relieve some of the burden. Isolation and secrecy can amplify the distress that comes with imposter syndrome.
In addition, therapists and counselors can provide professional support that may help you work through the uncomfortable feelings.
Find a Mentor
If you think you can’t assess your skills, find a trusted person and ask for perspective. It would be best if that person had a connection to your space, preferably in your workplace or profession. It should be someone who you respect, admire, and could learn from. It’s someone with whom you can respect their judgement. Having this person agree with your self-assessment can help you develop a helpful perspective.
No More Imposters!
Imposter syndrome is overwhelming but manageable. By acknowledging your success and achievements, you can combat and break the cycle of self-doubt. Embrace your growth, trust your instinct, and let your confidence soar.
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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.
