Overcoming Imposter Syndrome
Understanding imposter syndrome: what is imposter syndrome?
Imposter syndrome is that persistent fear of being exposed as a fake or a fraud, despite evidence that points in the opposite direction. People affected by this phenomenon often attribute their success to external factors, downplay their achievements, and constantly doubt themselves. Constantly.
The underlying belief is that they are not as capable or deserving as others perceive them to be. Multiple studies have found higher imposter syndrome rates among women than men, particularly in professional and academic settings. A recent study by KPMG found 75% of women executives experience imposter syndrome in the workplace.
But you won’t find imposter syndrome in the manual psychiatrists use to diagnose mental “disorders” (I hate that word) or conditions. Whilst some people who experience imposter syndrome may also have mental health conditions like anxiety, imposter syndrome itself is more of a persistent experience: perhaps a voice in your head or a feeling in your stomach.
Causes of Imposter Syndrome: why do I feel like an imposter?
Unfortunately, there’s no easy answer. People who experience imposter syndrome do so for a variety of reasons. But generally, there are some common root causes for most people.
Our early life experiences and upbringing can have a major impact. Parental pressure or ‘conditional love’ – where a child feels they only receive praise and attention when they perform or achieve – can lead us to believe that our worth is solely tied to our achievements. This ingrained belief leaves us constantly questioning whether we truly deserve the recognition and praise we receive.
Even if we’ve navigated childhood unscathed, the wider pressure society places on us can contribute to imposter syndrome. Societal expectations, including gender stereotypes, add further pressure. Many women talk about the constant pressure to prove themselves in traditionally male-dominated fields. Double standards on what is deemed to be acceptable and unacceptable behaviour, or necessary skills and abilities is a common. Condoleezza Rice, the US’ first black Secretary of State talked about feeling the need to be “twice as good” as her “non-minority” (aka white, male, straight, able-bodied) counterparts.
Then there’s our own self-doubt and comparisons to others. The first woman to hold a leadership role in an organisation? The only person of colour in the room? We relentlessly compare ourselves to others' seemingly flawless lives, exacerbating our feelings of inadequacy.
Lastly, we can be our own worst enemies. If we constantly feel we must be “twice as good” then very quickly we will create an idealised version of success. We’ll set unrealistically high standards for ourselves. Beating ourselves up when we “fail”. Every flaw and mistake becomes evidence of our incompetence, fuelling the imposter within.
7 ways to break imposter syndrome:
The world would be a better place if we fostered more supportive workplaces where individuals can overcome self-doubt and thrive in their careers. Managers have an important role to play in supporting – and yes challenging – team members who may be experiencing imposter syndrome. But if you are personally experiencing imposter syndrome there are some well-used ways of breaking the cycle. Here are seven that might prove useful to you:
Recognise and acknowledge your feelings: Begin by acknowledging and accepting that you are experiencing imposter syndrome. Understand that these feelings are common and that you are not alone in your struggles.
Challenge negative thoughts and beliefs: Actively challenge the negative thoughts and beliefs that fuel imposter syndrome. Reflect on the evidence supporting your accomplishments and challenge the notion of being an imposter. Embrace self-affirming thoughts and focus on your strengths and achievements.
Reframe failure and mistakes: Adopt a healthier perspective on failure and mistakes. Understand that setbacks are a natural part of growth and that making mistakes is an opportunity for learning and improvement. Embrace them as stepping stones toward success.
Seek support: Reach out to trusted friends, family members, mentors, or colleagues who can offer support and understanding. Sharing your experiences can help normalise your feelings and provide valuable insights from others who may have faced similar challenges.
Set realistic expectations: Strive for realistic and attainable goals rather than pursuing unattainable perfection. Break down larger tasks into smaller, manageable steps, and celebrate your progress along the way.
Practice self-compassion: Be kind and compassionate to yourself. Treat yourself with the same understanding and support that you would offer to a loved one. Remind yourself that everyone experiences self-doubt at times, and you are deserving of your success.
Embrace learning and growth: Focus on the process of continuous learning and personal growth. Embrace challenges as opportunities to develop new skills and expand your knowledge. Celebrate the journey rather than solely fixating on the end result.
Who knows – I might write about my own experience of imposter syndrome one day. If I could just silence that voice in my head that tells me it won’t be good enough.
May 11, 2023