Imposter Syndrome

Do you ever find yourself worrying that those around you will somehow discover you are not as talented as they believe? That they will realize you are a “fake” and don’t deserve the position you are in? Do you constantly find yourself striving for more even when your performance is excellent? If so, you may be experiencing imposter syndrome, a term first coined in the 1970’s by psychologists Suzanna Imes & Pauline Rose. Imposter syndrome is an internal experience of feeling inadequate despite evidence of success. People who struggle with imposter syndrome may experience chronic self-doubt, fear being exposed as not good enough at work or school, and often have difficulty internalizing their accomplishments. When things go well, they often attribute their success to external factors rather than their own talent and hard work.

People who struggle with imposter syndrome tend to experience a wide array of negative thoughts such as “I don’t deserve to be in this position”, “I lucked into this position”, or “I feel like a fake”. As one would expect, these thoughts tend to cause negative feelings such as anxiety, self-doubt, and fear of failure. Imposter syndrome can be triggered by a variety of factors. People who feel like imposters often grow up in homes where achievement and success are highly emphasized. Children in these homes may feel their worth as a person is dependent on their level of success. Certain groups may be more prone to feelings of imposter syndrome. For example, women in leadership may often have their credibility and talent questioned thus feel they feel ongoing pressure to prove themselves. However, it is important to note that imposter syndrome can affect anyone regardless of their social status, work background or level of expertise.

Imposter syndrome is also influenced by perfectionism. Due to fear of failure and being “found out”, those who feel like imposters may put off doing important tasks as they are concerned about not being able to meet their own high (and often unrealistic) standards. Likewise, they may spend countless hours over preparing to make sure everything is “perfect” to prove to themselves (and others) that they really know their stuff. The problem with this dynamic is that it becomes a vicious cycle in which they procrastinate and over prepare to be “perfect” but never feel like their efforts are good enough thus perpetuating feelings of being a “fraud”.

So what can be done about these feelings of inadequacy?

1). First, recognize these feelings when they come up. Try to be aware of the content of your thoughts and track patterns-do they arise at work, when you feel you are being evaluated, when you are in a new situation?

2). Even though it may feel counter intuitive, talk to others about how you feel. They can often provide a good reality check by pointing out evidence of your skill and success. It can also be comforting to realize that you may not be alone in your experience and that others also struggle with these feelings.

3). Practice self compassion by allowing yourself to make mistakes. Realize that we are all human and that mistakes and failure are opportunities to learn and grow.

4). Remember what you do well. Write down a list of your strengths (personal and professional) and keep it in a visible place. Additionally, create a list of facts about your qualifications. Feeling unsure of yourself? Go back and look at these lists.

5). Recognize what you are capable of bringing to the table. Also understand that you will NOT have it all and that’s OK! Focus on your strengths.

6). Stop comparing yourself to others and avoid using other’s accomplishments as a way to devalue yourself. Remember that we all have different journeys.

7). Understand that humans are imperfect. We all have times when we don’t feel confident. Remember that self-doubt can be a normal reaction during times of change and stress.

8). Reframe your thinking about performance. Remember that it’s normal not to have everything right the first time or that you have to know everything immediately.

9). And, most importantly, slow down and take in your accomplishments! You made it where you are because you deserve to be there so celebrate both the highs and lows of the journey.