In a world where achievements often come hand in hand with self-doubt, this guide aims to be a beacon of understanding and practical wisdom for those struggling with impostor syndrome and the challenges of feeling like a fraud.
Impostor syndrome is not merely a professional hurdle; it infiltrates personal narratives, leaving people questioning their worth and undermining their accomplishments. Here, we’ll disentangle the layers of impostor syndrome, identify its signs, and discover ways to overcome it.
What is impostor syndrome: a definition
Impostor syndrome is a psychological phenomenon characterised by persistent self-doubt and a fear of being exposed as a fraud, despite evidence of competence or success. While it is not an officially diagnosed condition, those experiencing impostor syndrome often downplay their achievements, attribute their successes to luck or external factors and believe that they don’t truly deserve their accomplishments. They often believe they lack the competence or intelligence others perceive in them. They fear that sooner or later, the truth about their perceived inadequacies will be exposed, leading to anxiety, stress, and a reluctance to acknowledge their own capabilities.
This phenomenon can affect various aspects of life, including professional achievements, academic success, or personal accomplishments. Paradoxically, individuals with impostor syndrome are frequently high achievers, holding prestigious positions or possessing multiple academic degrees.
Impostor syndrome is not limited to a specific demographic or professional level. Regardless of their accomplishments, people from all walks of life can experience these feelings of inadequacy.
Causes
Impostor syndrome often arises from a combination of internal and external factors. Here are some common contributors to the development of this psychological issue:
➤ Perfectionism: People with high standards for themselves may feel like impostors when they perceive their work or accomplishments as falling short of their unrealistic expectations.
➤ Personality traits: Certain personality traits, such as high levels of self-criticism or a tendency to overthink, can contribute to the development of impostor syndrome.
➤ Believes about failure: Believes and the fear of failure and the perceived consequences of making mistakes can lead to downplaying one’s successes and feeling like an impostor.
➤ Early experiences: Childhood experiences, such as receiving excessive praise for achievements or being criticised for mistakes, can shape a person’s self-perception and contribute to feelings of inadequacy.
Do I have impostor syndrome?: the signs
If you frequently doubt your abilities, often attributing your accomplishments to external factors rather than recognizing your own skills, and worry about being exposed as inadequate, you might be experiencing impostor syndrome. Additionally, downplaying your achievements, setting unrealistically high standards, and struggling to accept success are common indicators.
Comparing yourself to others and feeling inferior, along with difficulty accepting positive feedback, are further signs to consider. Procrastination due to a fear of failure and heightened anxiety in situations requiring you to showcase your skills may also point to the presence of this problem.
Beating impostor syndrome
A one-size-fits-all solution doesn’t exist. Addressing impostor syndrome depends on identifying the triggers and understanding the factors that perpetuate it. Furthermore, impostor syndrome manifests in varying degrees. The strategy for dealing with it differs when it sporadically surfaces in specific situations, like new projects or positions, compared to its continuous presence. In the latter scenario, it may signify a more
profound wound in our sense of personal worth, emphasising the significance of seeking professional assistance. Therefore, gaining a deeper understanding of the problem is crucial for devising effective strategies.
Gaining self-awareness
Reflect on our beliefs about failure: Do you view mistakes as integral to the journey or consider them as decisive and destructive?
Explore your relationship with yourself: How do we regard our own worth? Do you harbour self-love and appreciation? Valuing our accomplishments becomes challenging without a foundation of self-value.
Pay attention to our internal dialogue: How we talk to ourselves internally holds weight. While we may extend great compassion to others, we might be excessively critical of ourselves. Consider your self-talk when things deviate from expectations; this internal language lays the groundwork for interactions with our “inner impostor.”
Assess your surroundings: Do you feel a sense of value from your environment? The way others have treated us significantly shapes our self-relationship. If you’ve experienced undervaluation or belittlement of successes, there’s a chance you’ve internalised similar beliefs.
Tips to overcome impostor syndrome
As mentioned earlier, a one-size-fits-all solution doesn’t exist since it greatly depends on individual triggers and sustaining factors. However, here are some suggestions to overcome impostor syndrome:
Growth mindset interventions: Research suggests that fostering a growth mindset, the belief that abilities can be developed through dedication and hard work, can be a powerful tool against impostor syndrome (Canning et al., 2018). Viewing challenges as opportunities for growth rather than indicators of fixed ability may help reshape your perception of success and failure. Instead of avoiding difficulties, approach them with the mindset that they can lead to personal development. If your brain torments you with the thought that you are not good at XYZ, rephrase that thought by saying “I am not good at XYZ yes”.
Learning orientation: Focus on learning over performance, the process over the final goal. Research indicates that those who focus on the process of learning and improvement are less likely to experience impostor syndrome (Cokley et al., 2017).
Avoid comparisons: The tendency to measure oneself against others, particularly those seemingly more accomplished, often amplifies feelings of inadequacy and self-doubt. Imposing unrealistic expectations by benchmarking against external achievements can overshadow one’s unique journey and accomplishments. It’s crucial to recognize that everyone has their own path, replete with challenges, successes, and learning curves. Recognize instances when your mind is entangled in unproductive comparisons, and make a conscious choice to shift your focus towards more helpful behaviours.
Challenge the concept of productivity: Questioning the conventional notion of productivity can serve as a powerful strategy to alleviate the burden of impostor syndrome. In a society that often equates worth with constant busyness and tangible outputs, it’s essential to challenge this paradigm.
Impostor syndrome thrives in environments that emphasise relentless productivity, making individuals feel inadequate when their efforts don’t align with societal expectations. However, productivity should not solely be measured by the quantity of output or the pace at which tasks are completed. Instead, consider the quality of your contributions, the depth of your learning, and the significance of your personal growth. A shift towards a more holistic view of productivity involves recognizing the value of balance. This includes acknowledging the significance of self-care, setting realistic goals, and appreciating the incremental progress made over time.
Reward yourself for your consistency: Rather than relying solely on external validation or rewards, find solace in the intrinsic value of your consistency. Understand that it’s not just about achieving specific outcomes but about the commitment to the process and the resilience demonstrated through sustained effort. In moments of doubt, reflect on the pattern of your consistency. Take note of the regularity with which you apply yourself, learn, and adapt. This introspection can serve as a potent antidote to impostor syndrome, reminding you of your genuine capabilities and the journey of growth you are undertaking.
Celebrate achievements and progress: Celebrating achievements is a crucial aspect of combating impostor syndrome, and research supports the positive impact of acknowledging successes on one’s self-perception and confidence. One notable concept is the “progress principle,” as identified by Teresa Amabile and Steven Kramer in their research. Their work suggests that individuals derive a sense of satisfaction and motivation from making progress, even incremental progress, toward their goals. By celebrating achievements, no matter how minor, you tap into this principle, fostering a positive mindset and reducing feelings of inadequacy.
Practically, celebrating achievements can take various forms. It may involve keeping a journal where you document your successes, creating a visual representation of your accomplishments, or simply taking a moment to reflect on and appreciate your efforts. This positive reinforcement helps reshape the narrative around your abilities and contributes to a more balanced and realistic self-perception.
Normalise mistakes: Normalising mistakes involves reframing them as stepping stones to improvement. Acknowledge and learn from your mistakes can help to feel less pressure to be flawless and more inclined to take calculated risks in your personal and professional pursuits. We are humans, and the way we learn and progress is by making mistakes.
Practice self-compassion: Psychologist Kristin Neff, a pioneer in the field of self-compassion, has conducted extensive research on the subject. Her studies reveal that those who practise self-compassion experience increased psychological well-being, reduced anxiety, and a more positive self-image. Embracing self-compassion involves treating oneself with the same kindness and understanding as one would offer to a friend in times of struggle.
Impostor syndrome often thrives on self-criticism and an unrealistic pursuit of perfection. Self-compassion acts as a counterforce by developing a more forgiving and nurturing attitude towards oneself. When faced with moments of doubt or perceived failure, self-compassion allows individuals to respond with empathy and encouragement, reducing the negative impact of impostor feelings. Explore ways to practise self-compassion with some of these exercises and meditations.
Get help: Experiencing impostor syndrome can be a challenging and isolating journey, but seeking help is a powerful step towards overcoming it. Through therapy, you can explore the root causes of impostor syndrome, develop coping strategies, and cultivate a more compassionate relationship with yourself.
Psychology Therapy is here to offer a supportive and non-judgmental space for your personal growth. Specializing in workplace therapy, we can help you with a spectrum of challenges, including impostor syndrome, burnout, and anxiety. Our expertise extends to therapy for entrepreneurs and business owners, addressing the unique stressors and demands that come with these roles.
References
Canning, E. A., LaCosse, J., Kroeper, K. M., & Murphy, M. C. (2020). Feeling Like an Imposter: The Effect of Perceived Classroom Competition on the Daily Psychological Experiences of First-Generation College Students. Social Psychological and Personality Science, 11(5), 647-657. https://doi.org/10.1177/1948550619882032
Cokley, K., Smith, L., Bernard, D., Hurst, A., Jackson, S., Stone, S., Awosogba, O., Saucer, C., Bailey, M., & Roberts, D. (2017). Impostor feelings as a moderator and mediator of the relationship between perceived discrimination and mental health among racial/ethnic minority college students. Journal of Counseling Psychology, 64(2), 141–154. https://doi.org/10.1037/cou0000198