Impostor syndrome. You’re likely familiar with this commonly discussed phenomenon as it often comes up in work, school, or even social settings. Maybe you’ve seen it mentioned on Google after searching “why is everyone better at their job than me?”
If you have ever felt like you didn’t belong at your job, thought that everyone else in your profession is just better or more talented than you, felt like a fraud, or realized that you are often feeling burned out and anxious at school or work, you are not alone!
While impostor syndrome is not a diagnosable condition, it is familiar to many. Often, folks who experience impostor syndrome have difficulty owning their successes and instead attribute their achievements to luck. They may feel as though they will be “found out” as a fraud at any moment and may even feel like they are “tricking” people into thinking that they are successful or capable. Interestingly, this experience is quite common among high-achieving individuals, including well-known folks such as Emma Watson and Maya Angelou.
Why Do I Feel This Way?
Although the experience of impostor syndrome is not uncommon, the factors that contribute to the problem can be quite varied. Some of the possible factors that may contribute to impostor syndrome are:
- A tendency to compare yourself to others and determine that you are less competent, capable, or talented than others
- Absence of others with similar identities (e.g., racial, ethnic, gender, sexual orientation) around you that leads to feeling out of place
- High value on achievement in childhood family or cultural norms that becomes internalized
How Do I Know If I’m Experiencing Impostor Syndrome?
As this is not a diagnosable condition, there is no standardized scientific way to know if you are experiencing impostor syndrome. However, there are some common patterns to be aware of.
Typically, people who experience impostor syndrome have self-doubt or second-guessing thoughts that make negative assumptions, minimize accomplishments or disqualify the positive. These are sometimes referred to broadly as cognitive distortions. Some examples of these thought processes are listed below.
- “Everyone else knows more than me. I shouldn’t be here.”
- “I’ve only worked here for a few years, I’m not good enough to apply for a promotion.”
- “Even though I’ve had some training in this area, my colleague is better at this than me.”
- “If I give this presentation everyone will realize I don’t know what I’m talking about”
Those with impostor syndrome may also behave a little differently than everyone else. They may not advocate for themselves, hold themselves back in career advancement, or have a pattern of missed opportunities. Frequently, people with impostor syndrome will experience burnout and may also feel anxious, unmotivated, down, or stressed.
What Can I Do to Address My Impostor Syndrome?
1. Identify and challenge unhelpful thoughts or cognitive distortions
Impostor syndrome can manifest in thought patterns, such as those listed above. It can be helpful to identify and challenge these thoughts by asking yourself certain questions, such as “What evidence supports this thought? What evidence does not support this thought?” (for example, past experiences where you have been successful or done well, times you have received positive feedback) or “Is this 100% true?” (if you can think of exceptions to the thought, then it can help shift your mindset).
2. Practice encouraging self-talk.
Encouraging self-talk is another way to shift unhelpful thought patterns. This involves repeating encouraging phrases to yourself such as “I am capable of this” or “Even if I’m unsure, I can still give it my best and do a good job”. It can also be helpful to reframe your thoughts by viewing “failure” as an opportunity to learn something new and grow your skillset.
3. Create a list of your accomplishments
Creating a list of accomplishments or personal strengths can help remind you of what you do well. Consider previous work accomplishments, times when you executed a difficult task, or positive feedback you’ve received from others to help develop this list. Keep it in an easily accessible place so you can review it as needed. When creating or reviewing this list, you are also helping your brain create evidence to counter the idea that you are an impostor or do not belong. A variation of this suggestion is to create an email folder where you save emails with positive feedback, encouragement, or gratitude for a job well done.
4. Set realistic goals
Sometimes those with imposter syndrome have unreasonable or unrealistic expectations of themselves and their performance. This can show up as prioritizing too many things at once, agreeing to more projects to “prove” themselves, or even setting unrealistic timelines. Setting realistic goals involves an honest assessment of current resources (e.g., time, energy, information) and setting expectations of yourself accordingly. Consider using the SMART goal formula to help with this process.
5. Take a small risk
If you realize that you may have been missing opportunities by holding yourself back, consider identifying one area where you can take a small risk and advocate for yourself, perhaps by speaking up to share your perspective in a meeting, volunteering to take on a special project, or applying for a promotion. This type of action, even a small one, can help challenge your view of yourself as an impostor – and provide evidence to the contrary!
6. Seek assistance of mentors
Talking to trusted colleagues, mentors, or friends about your experience may result in receiving validation for your experience and encouraging support as many are able to relate to feeling like an impostor. Additionally, others may have helpful suggestions for managing this experience in your specific work setting. Talking with others can also remind you that you are not alone in this experience.
7. Practice self-compassion
Practicing self-compassion involves evoking a compassionate, rather than critical, mindset. Similar to encouraging self-talk, a good way to practice self-compassion is by focusing on kind reminders such as “I’m doing the best I can” or “I’m allowed to not do things perfectly”. Another way to generate self-compassion is to think about what you might say to a friend and then extend that message towards yourself.
Remember: While this can feel isolating, you are not alone in this experience!
Impostor syndrome is a commonly occurring experience among high-achieving individuals that is often reinforced by unhelpful thought patterns or self-limiting behaviors. Strategies such as those above can help reduce the impact of impostor syndrome and create a new, more confident approach to work. If you are significantly impacted by impostor syndrome, please contact our office to discuss how we can help!
