Imposter Syndrome
Have you ever questioned your abilities or accomplishments while believing they weren’t good enough? You may feel like a fake or a fraud and worry that other people will recognize this about you too. Despite what evidence you have to support your abilities, this pattern of thinking can seriously make you doubt your “enoughness” in this world. Welcome to something called, Imposter Syndrome.
Imposter syndrome is a cognitive distortion, or in other words, a faulty set of thoughts, feelings, and beliefs.
It’s normal to feel inadequate or unsure of yourself from time to time, but persistent self-doubt can make it hard to believe you deserve success. Naturally, as you’re starting out in a new career or trying on new skill sets, it’s considered normal to question your true ability and competency. But as time goes on and you receive supportive feedback that you are meeting the needs of others, this self doubt should quiet down. If it doesn’t, it could be a sign that you’re battling underlying anxiety or depression.
So let’s look at how imposter syndrome differs from anxiety.
They share many similar characteristics, but anxiety involves worry or fear that is out of proportion to a situation. Imposter syndrome is related to self-doubt and questioning your own worth. It’s even different from low self-esteem because imposter syndrome is usually linked to specific situations, abilities, or accomplishments. Low self esteem is a general negative self view and more persistent than imposter syndrome.
Signs of Imposter Syndrome
Common signs of imposter syndrome include:
Belief that you’re inadequate or a fraud
Low self-confidence
Procrastination
Self-doubt
Perfectionism
Negative self-talk
Tendency to compare yourself to others
Fear of criticism, faillure, or being exposed
Worry or anxiety over living up to expectations (your own or others)
Difficulty accepting compliments or praise
Difficulty believing you’re capable of success
Sense of self-worth that’s based on your accomplishments or other external factors
Forms of Imposter Syndrome
Imposter syndrome can be classified into five different types.
Perfectionists: tend to fixate on how things should be done and have impossibly high standards for themselves. Even small or insignificant errors can make them feel like a failure.
Soloists: these are lone wolves who feel like they need to do everything themselves. They rarely ask for help because they believe it’s a sign of failure or incompentency.
Experts: believe they lack enough knowledge, experience, or qualifications to succeed in their field so they constantly seek out training or additional credentials. But more is never enough.
Natural geniuses: think that if they don’t become good at something quickly, it’s because they don’t have what it takes.
Superhumans/Superheroes: think they should be able to take on, and excel in, as many roles as possible. If they can’t take on multiple roles and manage them well, they feel like a failure.
Let me put this into perspective for you. It’s estimated that 82% of people experience imposter syndrome at some point in their lives. Factors such as personality, gender stereotypes, and the way you were raised could all play a role. Studies have shown that while all genders, backgrounds, and ages are affected, imposter syndrome seems most prevalent among people of color, transgender or nonbinary people, and others of marginalized identities. Professional milestones such as graduate school or a job promotion can also trigger it.
You may be thinking, “I experience imposter syndrome, what can I do about it?” Well, great news! Imposter syndrome isn’t always a bad thing. For example, it can help motivate you to strive for excellence in your work or personal life. For many people, you can overcome imposter syndrome over time and with gained experience. Below are tips I would highly recommend to support overcoming imposter syndrome so you can live a life of self-assuredness and success.
Notice your negative self-talk or criticism. Acknowledging these thoughts as they happens improves your self-awareness which can help you shift your mindset. Consider using the thought-stopping strategy where you notice the thought and immediately tell yourself STOP then replace the negative thought with a loving, supportive thought.
Challenge yourself to reframe thoughts. As a negative thought enters your mind, try to look at it from a different perspective and come up with three positive statements to counteract it. This may feel tough when you first start, but it does get easier the more you do it!
Journal about your worries and anxieties. Get those thoughts and feelings “up and out” as I always say! This practice can help you identify feelings and beliefs that contribute to imposter syndrome.
Avoid comparing yourself to others. As I say, “Comparison is the ultimate joy thief.” Everyone has their own unique journey, perspective, and experiences. Comparing yourself to others makes absolutely no sense - nothing about your life is like theirs and vice versa. Embrace your uniqueness - we need your talents, gifts, and individuality in this world!
Remind yourself of your abilities and accomplishments. Make a list of all the successes you’ve had, including notes about why you think you had them.
Focus on progress rather than the outcome. Have you ever heard the saying “It’s more about the journey than the destination?” Well, apply that to this! Break down large tasks into smaller ones and concentrate on the process of completing them. With each task finished, you become more experienced.
Practice accepting compliments and praise with grace. Instead of brushing off someone’s compliment out of habit, I want you to practice thanking the person instead. That’s it. You don’t have to offer a counter explanation or anything. Simply say THANK YOU. One step further, as you say thank you, let your whole body experience that compliment. Give yourself permission to feel this positive energy being offered to you.
Ask for help. It’s always okay to ask for support whether it’s from a coworker, friend, loved one, or someone like a therapist. Therapists can be super supportive and helpful in listening to your experience and helping you find ways for working through it.
Whether you, or someone you know, struggles with imposter syndrome, please know that it doesn’t have to be a pattern of thinking you spend the rest of your life dealing with. If you’re willing to apply the strategies offered above and seek the support of a professional who is familiar with cognitive distortions, you’ll be on your way to a beautiful relationship with yourself.