Battling self-doubt? You’re not alone. Imposter syndrome is more common than you may think. The term ‘imposter phenomenon’ was first coined by psychologists Pauline Rode Clance and Suzanne Imes in 1978, when they studied its causes and effects among high-achieving women. Now more commonly known as imposter syndrome, this phenomenon describes the self-doubt about one’s abilities that many people experience despite evidence to the contrary. Imposter syndrome frequently causes people to:
- Assume others overestimate their competence.
- Routinely compare themselves to colleagues and find they don’t measure up.
- Struggle to internalize achievements and praise.
- Have a fear of failure.
- Constantly worry they’ll be exposed as a fake.
- Worry that they aren’t qualified for a particular role or task.
- Believe others are more worthy.
- Believe their successes are undeserved.
How Imposter Syndrome Influences Behaviors
Imposter syndrome can manifest in many ways among professionals. For example, fear of being exposed as a fraud can feel paralyzing, leading to procrastination. Those who struggle to internalize praise for their achievements may lean on perfectionism to prove themselves “worthy.” People who believe their successes are undeserved and that others are more deserving of accolades often discount their own achievements.
Imposter syndrome usually occurs within a cycle. For instance, it can begin when someone is assigned a new project or gets promoted, which causes them to feel fear, anxiety and self-doubt. These emotions often lead to overcompensation through overwork, followed by a brief sense of accomplishment when they complete the project, or no one has exposed them as a fraud. They then rationalize that their success was due to luck, good timing or happenstance rather than their own skills and abilities, which can lead to self-criticism, a sense of fraudulence and ultimately to burnout.
If you’ve read this far, you may already have experienced imposter syndrome rearing its ugly head in your own life. Common scenarios include transitioning from school or training to the workplace, after receiving a promotion or advancement or being lauded for an achievement.
Left unchecked, imposter syndrome can cause people to abandon important opportunities, refrain from asserting themselves and forgo hard-won promotions. This ceaseless mental battle can diminish job satisfaction and overall confidence, leading to stress, anxiety, burnout and stagnant career growth.
Identify What’s Sabotaging Your Confidence
If you’re experiencing imposter syndrome, ask yourself questions to fully comprehend what’s making you feel inadequate. Is it a new job title or promotion? Have you been assigned to lead a high-stakes project? Were you invited to a senior-level meeting? Most of the time, the underlying reason or reasons will be apparent pretty quickly. I don’t deserve my new job title or promotion because my colleague has more experience than I do. I completed my last project on time and under budget, but only because I got lucky. I haven’t worked for this organization long enough to attend a leadership meeting, and I’m worried they’ll see how unqualified I am.
If you’re still unable to pinpoint the root of your feelings, try journaling or Post-it notes to record instances when you feel like an imposter; what triggers these feelings and how you respond. Writing things down by hand activates a broader network of cognitive processing and may help you identify what’s really sabotaging your confidence and help you process those emotions.
How to Overcome False Beliefs
There are several simple but effective ways to uncover the lies you tell yourself:
Acknowledge and normalize. After you’ve identified what’s undermining your confidence, acknowledge that having these emotions doesn’t make you a fraud; it merely makes you human. Talk with a trusted coworker or friend about your feelings to help normalize them.
Document achievements. Make a list of all your professional accomplishments and reflect on how your knowledge, skills and hard work directly contributed to your success. It wasn’t blind luck that helped you excel; your achievements prove you have what it takes.
Reframe your narrative. Adopt a new mindset by challenging the internal voice that belittles, undermines and second-guesses you at every turn. While this negative self-talk is a major contributor to imposter syndrome, you can silence it by using techniques such as cognitive restructuring, mindfulness and self-compassion to shift your thinking patterns.
Seek feedback and accept compliments. Solicit constructive feedback from peers, colleagues, supervisors and mentors to gain insight about your skills, strengths and areas for improvement. A shift in perspective can help you reconnect your self-image to reality rather than fear. When someone praises you, don’t downplay it. Instead, practice responses like, “Thanks for the compliment, I really appreciate it.”
Set realistic goals and expectations. Unrealistic expectations can torpedo your sense of self-worth and motivation. Instead, build confidence by striving for quality and improvement rather than perfection. Break large, intimidating goals into smaller, achievable objectives and celebrate your wins along the way.
Take risks. Write down all the things you would do if you weren’t afraid, then tell someone you trust. Practice taking small risks every day to acclimate to the associated emotional discomfort. Vet your risk-taking by making a pros-and-cons list.
Redefine failure. Failure isn’t the antithesis of success—it’s an essential component for success. While frustrating, mistakes and setbacks are part and parcel of every professional journey and are often your best opportunities to learn and grow. Rather than seeing them as evidence of your inadequacy, allow yourself to take risks and make mistakes (like all people do) so you can evolve and thrive professionally.
Establish a support system. Look for mentors, colleagues and anyone else who can offer a different perspective and remind you of your value whenever the self-doubt creeps in. I can’t stress enough how critical this component is as you try to overcome imposter syndrome. We all need this kind of emotional support in our professional and personal lives—asking for help is a strength, not a weakness.
Prioritize self-care. Imposter syndrome flourishes under pressure, so prioritizing self-care is a must to maintain mental clarity and emotional resilience. A nutritious diet, regular exercise, sufficient sleep and mindfulness practices such as meditation or yoga will help you cope with stress and address challenges with a balanced mindset.
Mentor someone. Mentoring someone else is an excellent antidote for imposter syndrome. You wouldn’t have gotten as far as you have without experience and expertise, so find someone to share it with. Helping someone else on their professional journey can reveal new skills and strengths you took for granted, help you realize how much knowledge you actually possess, and show you that it was your perseverance and abilities that helped you succeed, not just chance.
Respect the decision makers. The person who offered you an opportunity or put their trust in you is a highly qualified, competent person who didn’t make a mistake. Don’t second-guess them or the opportunities they’re offering you; they made a deliberate choice to elevate you based on your abilities and experience.
Imposter syndrome won’t vanish overnight, but remaining steadfast in your efforts will ensure it doesn’t control your decisions and diminish your aspirations. Every time you oppose a self-defeating thought or challenge a negative feeling about yourself, you’re pushing back on the entrenched neural pathways in your brain that have been feeding you misinformation. Each time you graciously accept a compliment or receive positive feedback, you’re reinforcing new habits of the mind to see yourself as others do—talented, capable and deserving of success.
Anne Evenson is a native Austinite and a proud Veteran’s spouse with over 20 years of marketing, communications and program coordination experience in the public, private and nonprofit sectors. She is also a sculptor, jeweler and all-around dabbler in the arts and loves to help military-connected individuals discover their inner creativity.
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