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Diversity, Equity, Inclusion, Accessibility: Imposter Syndrome

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Imposter Syndrome

Imposter Syndrome

What is Imposter Syndrome?

A psychological condition that is characterized by persistent doubt concerning one's abilities or accomplishments accompanied by the fear of being exposed as a fraud despite evidence of one's ongoing success.

Term was first coined by clinical psychologists, Pauline Rose Clance and Suzanne Imes back in 1978. 

In plain terms, it's like feeling you don't belong or don't deserve the achievements or praise you receive. 

People with imposter syndrome may:

  • Downplay their accomplishments
  • Attribute success to luck
  • Constantly worry that they'll be "found out" as not being as capable as others think.

Imposter syndrome can impact various aspects of life, including work, relationships, and overall well-being.

Signs and Symptoms

Self-Doubt: Constantly doubting one's abilities, even in the face of evidence of competence.

Attributing Success to External Factors: Believing that success is due to luck, chance, or external factors rather than personal skill or effort.

Fear of Exposure: Worrying that others will discover one is not as capable or competent as they seem, leading to anxiety about being exposed as a fraud.

Downplaying Achievements: Minimizing or dismissing personal achievements and attributing them to external factors, such as easy tasks or a supportive team.

Comparing Oneself to Others: Engaging in constant comparisons with others and feeling inferior or less accomplished.

Setting Unreasonably High Standards: Establishing unrealistic standards for success and feeling a persistent need to achieve perfection.

Procrastination: Delaying tasks out of fear of failure or the belief that one is not capable of completing them successfully.

Difficulty Accepting Praise: Feeling uncomfortable or unworthy of compliments or positive feedback, and often deflecting or dismissing praise.

Overachieving: Compensating for feelings of inadequacy by working excessively hard or overachieving to prove one's worth.

Persistent Anxiety: Experiencing ongoing anxiety or stress related to one's abilities, accomplishments, or the fear of being exposed as an imposter.

 

 

Impacts of Imposter Syndrome

For individuals, imposter syndrome can have a range of impacts: 

Stress and Anxiety: Constant self-doubt and fear of being exposed as a fraud can lead to heightened stress and anxiety levels. The pressure to meet perceived expectations can be overwhelming.

Undermined Confidence: Imposter syndrome erodes confidence, making individuals hesitant to trust in their own abilities. This lack of self-assurance can hinder personal and professional development.

Procrastination: The fear of not meeting high standards may lead to procrastination as individuals postpone tasks due to anxiety about potential failure or being unable to meet expectations.

Career Stagnation: Individuals with imposter syndrome may avoid taking on new challenges or opportunities for fear of failure. This can result in a reluctance to pursue promotions or career advancement.

Strained Relationships: Feelings of inadequacy can impact interpersonal relationships. Individuals may struggle to accept compliments or support, and they may fear that others will discover their perceived shortcomings.

Burnout: Overcompensating for feelings of inadequacy by working excessively hard can lead to burnout. The constant drive to prove oneself may result in fatigue and diminished overall well-being.

Perfectionism: Imposter syndrome is often associated with perfectionist tendencies, setting unattainable standards that can contribute to a cycle of dissatisfaction and self-criticism.

Isolation: The fear of being exposed as an imposter may cause individuals to withdraw or isolate themselves, both personally and professionally, avoiding situations where their competence might be questioned.

Missed Opportunities: Individuals with imposter syndrome may decline or avoid opportunities for growth, learning, or advancement, limiting their potential for success and fulfillment.

Negative Self-Talk: A constant inner dialogue of self-criticism and negative self-talk can become a pervasive aspect of the individual's mindset, further reinforcing imposter feelings.

At the organization level, imposter syndrome can also have huge impacts: 

  • Lost productivity is costing employers 34% of an employees annual salary (Forbes)
  •  Burnout is costing employees 30% of an employees annual salary (Forbes)
  •  Employee Turnover is costing companies up to $1 trillion dollars each year (Gallup)
  •  Job Stress is costing US companies more than $300 billion a year in health costs, absenteeism, and poor performance (University of Massachusetts)

Types of Imposter Syndrome

The Expert

How does it show up?

  • Believe knowledge is vital to success
  • The "go-to person" in a team
  • Focus is on "what" and "how much" you know or can do
  • Feel pressure to live up to a high standard

The pitfalls

  • Feels like a fraud if you don't know something
  • Afraid to go out for promotions because you don't feel qualified enough

Tips for overcoming

  • Avoid comparing yourself to others. Especially colleagues with more experience as it'll be natural that they know more.
  • Think about mentoring others. Your knowledge and expertise can help others grow.
  • Focus on just-in-time learning. It might be natural to want to learn it all but focusing on just the knowledge you need will help you from getting overwhelmed.

The Perfectionist

How does it show up?

  • Find it challenging to accept making mistakes
  • Feel pressure to live up to a high standard
  • Focus is on the "how." How is something is done, how the work is conducted, and how it turns out

The Pitfalls

  • Tend to focus on what went wrong instead of what went right. 99 out of 100 things could have gone great but the perfectionist tends to focus on what went wrong.
  • The perfectionist tends to overthink, over-prepare, and over-plan adding additional pressure to their plates.

Tips for Overcoming

  • Focus on progress over perfection. You're human and it's unrealistic to expect yourself to be perfect at all times.
  • Push yourself to act before you're ready. You'll want to wait until the perfect time but that may never come.
  • Track your progress. Halogen is a great tool to use. When you feel like you're struggling, review this list to remind yourself of all the great things you're accomplishing.

The Soloist

How does it show up?

  • Finds it difficult to ask for help.
  • Tends to focus on "who" should complete the task.
  • At times the soloist tends to think they should be responsible for doing it all taking away valuable time to prioritize work on other areas.

The Pitfalls

  • Afraid to ask for help because of fear others will see you as a fraud
  • Hesitant to ask for help because you don’t trust others will be as competent
  • When you do ask for help, you question your own competence

Tips for Overcoming

  • Be open about your challenges with your manager and teammates. Being open might help you realize that we all have our own struggles.
  • Seek out opportunities to work on collaborative projects that will force you to work with others.
  • Make a list of what you've learned from others. This will help you recognize that it's okay to work with others.

The Superhuman

How does it show up?

  • Tends to focus on "how many" roles they can juggle and excel in
  • The overachiever and workaholic. They tend to work longer hours and take on more and more.
  • Feel they should be able to excel at everything with perfection and ease

The Pitfalls

  • The superhuman tends to "bite off more than they can chew" and feel shame when they come up short
  • Tends to prioritize the needs of others and neglects their own
  • Leads to overworking

Tips for Overcoming

  • Spend time learning about your working behaviors. You should not just be working hard to feel validated. Ask yourself, "What is the motive behind staying late or taking on this new project?"
  • Ask for help! There's nothing wrong with asking for help. Not only will you be getting the support you need but it's an opportunity to help others grow.
  • Set boundaries. You know yourself the best and can determine how much realistically you can take on without getting overwhelmed.

The Natural Genius

How does it show up?

  • Tends for focus on "how" and "when" things happen
  • Similar to the perfectionist but the focus is on knowing all the facts and information and less about being perfect.
  • Believe they must be a "pro" in everything

The Pitfalls

  • Tends to measure their competence on the ease and speed of learning something new and leads to shame when they fall short.
  • Gets easily frustrated when learning something new takes time or multiple attempts

Tips for Overcoming

  • Set realistic expectations by breaking up projects/tasks into smaller and more manageable tasks.
  • Recognize natural ability is not always possible and that somethings require lifelong learning.
  • Remember you're leveling up. Growth comes from learning and the more you learn the more you'll grow.

Addressing Imposter Syndrome

Acknowledge and Identify Feelings: Recognize and acknowledge imposter feelings. Understanding that these thoughts are common and not reflective of actual abilities is a crucial first step.

Cultivate Self-Compassion: Treat yourself with the same kindness and understanding that you would offer to a friend. Embrace the concept of self-compassion to counteract self-criticism.

Challenge Negative Thoughts: Actively challenge and reframe negative thoughts. Replace self-doubt with positive affirmations and realistic assessments of your achievements.

Set Realistic Goals: Establish achievable and realistic goals. Break larger tasks into smaller, manageable steps to build a sense of accomplishment over time.

Celebrate Achievements: Acknowledge and celebrate your successes, no matter how small. Keep a record of your accomplishments to remind yourself of your capabilities during moments of self-doubt.

Seek Feedback and Validation: Reach out for feedback from colleagues, mentors, or friends. Hearing positive reinforcement and external validation can help counteract imposter feelings.

Build a Support System: Surround yourself with a supportive network of colleagues, friends, and mentors who understand and can provide encouragement during challenging times.

Embrace Mistakes as Learning Opportunities: View mistakes as opportunities for growth and learning rather than evidence of incompetence. Everyone encounters setbacks, and they are part of the learning process.

Professional Development: Invest in continuous learning and skill development. Expanding your knowledge and expertise can boost confidence and competence.

Mindfulness and Relaxation Techniques: Practice mindfulness and relaxation exercises to manage stress and stay present in the moment. Techniques such as meditation and deep breathing can be beneficial.

Recognize the Role of Luck: Acknowledge that luck or external factors can contribute to success, but your skills and efforts play a significant role as well.

 

Excercises

Remember that overcoming imposter syndrome is a gradual process, and different exercises work for different individuals. Consistency and self-compassion are key components of these exercises.

Positive Affirmations:

Create a list of positive affirmations that emphasize your skills, accomplishments, and capabilities.

Repeat these affirmations daily to reinforce a positive self-image.

Success Journal:

Keep a success journal where you document your achievements, big or small.

Include positive feedback, compliments, and instances where you overcame challenges.

Strengths Inventory:

Make a list of your strengths, skills, and qualities.

Regularly review this list to remind yourself of your capabilities.

Reality Testing:

Challenge negative thoughts by objectively evaluating evidence for and against them.

Consider the facts and achievements that contradict imposter feelings.

Goal-Setting with Small Wins:

Set realistic and achievable goals, breaking them down into smaller tasks.

Celebrate each small win to build confidence and a sense of accomplishment.

Visualization Exercises:

Visualize yourself succeeding in challenging situations.

Imagine the positive feelings and outcomes associated with your accomplishments.

Mentorship and Networking:

Connect with mentors or peers who can provide guidance and support.

Discuss your experiences and seek advice from those who have overcome similar challenges.

Constructive Feedback Request:

Request constructive feedback from colleagues or mentors.

Focus on specific areas for improvement and recognize your strengths.

Self-Compassion Meditation:

Practice self-compassion meditation to cultivate kindness towards yourself.

Focus on self-acceptance and acknowledging that everyone makes mistakes.

Mindfulness and Grounding Techniques:

Engage in mindfulness exercises to stay present in the moment.

Grounding techniques, such as deep breathing, can help manage anxiety.

Failure Redefinition:

Redefine the concept of failure as a natural part of learning and growth.

Embrace mistakes as opportunities to improve and develop resilience.

Professional Development Plan:

Develop a professional development plan outlining your goals and the steps to achieve them.

Regularly revisit and update the plan to track your progress.

Recommended Reading

Podcasts

 

TAME Method

Talk Your Way Out of Imposter Syndrome

Accentuate the Positive

Modulate Your Inner Critic

Establish a Healthy Response to Failure

Validate

Recognize that imposter syndrome is something you struggle with 

Normalize 

Talking with others about your struggles will help recognize that everyone has struggles 

Connecting with others may allow you to learn new coping mechanisms 

Reframe Your Thoughts

Reframing will allow you to minimize negative self-talk 

 

Practice Gratitude 

If you need some inspiration, check out this article for tips. 

Celebrate Your Accomplishments 

Keep a running list of all your accomplishments and wins. When you feel your imposter syndrome kicking in, use this list to remind yourself of all the great things. 

For leaders: Provide meaningful feedback and recognition 

Identify Your Inner Critic by Name 

What is the name of your inner critic?

When was the first time it appeared in your life?

Where does it come from?

What does your inner critic want you to learn from it? 

The more you learn about your inner critic the more you'll be able to mitigate your imposter syndrome. 

Don't Silence Your Inner Critic 

Listening rather than immediately silencing will allow you to become less reactive to your inner critic showing up. 

If you need some tips, check out this article. 

Set Parameters with Your Inner Critic 

Set some ground rules with your inner critic for those times when you might be overwhelmed 

Practice the 3Ms: Move, Make, Meet 

If you feel like you're inner critic is winning:

  • Move: Go for a walk to clear your mind, do some yoga, or anything that will mentally give you a break 
  • Make: Do something creative that will occupy your mind with something else
  • Meet: Schedule a meeting with your counselor or reach out to someone you trust to talk through your feelings 

Recognize that failure is a natural part of the learning process

Start to view failure as an opportunity to learn and grow. We all make mistakes even if we think others might not. 

Practice self-compassion

Give yourself some grace. This means being kind to yourself and accepting that you're not perfect when you mess up. 

If you need some tips, check out this article. 

Learn from your mistakes

Ask yourself the following: 

  1. What were the factors that contributed to this failure?
  2. How did this failure affect me emotionally, mentally, or professionally?
  3. What aspects were within my control, and what were beyond my control?

The 3 C's Model

The 3 C's Model is a method used to overcome imposter syndrome and consists of three phases. 

Phase 1: Create

  • Recognition: In this phase, individuals recognize and acknowledge the presence of imposter feelings. This involves understanding that the thoughts and emotions they experience are common symptoms of imposter syndrome.
  • Awareness: People become aware of the negative thought patterns and self-doubt associated with imposter syndrome. This awareness is a crucial first step in addressing and challenging these thoughts.

Phase 2: Choose 

  • Reframing: This phase involves reframing negative thoughts and beliefs about one's abilities and achievements. It encourages individuals to challenge and replace self-critical thoughts with more realistic and positive ones.
  • Skill-building: Competence emphasizes acquiring and enhancing skills relevant to one's work or goals. By focusing on continuous learning and improvement, individuals can build confidence and competence, countering imposter feelings.

Phase 3: Clarify 

  • Support: The community phase involves seeking and building a support network. This can include mentors, colleagues, friends, or family members who provide encouragement, guidance, and perspective. Sharing experiences with others can help individuals realize they are not alone in their struggles.
  • Connection: Establishing connections with like-minded individuals and participating in communities or groups related to one's field can contribute to a sense of belonging and validation. Connecting with others who have experienced imposter syndrome can be particularly beneficial.

Imposter Syndrome Self Assessment