Beat Imposter Syndrome

Imposter Syndrome - Am I Imagining This?

Feel like you’re faking it? What if you’re not as skilled or talented as you’ve led others to believe?

The reality of imposter syndrome is that it’s a dirty little secret many of us keep. It’s extremely common to question your accomplishments. To doubt your intelligence or obsess over the smallest mistakes. I admit that I sometimes feel like that too.

Imposter syndrome seriously impacts confidence in the workplace. It makes us believe we’re a fraud, or don’t deserve the recognition we receive. Or that we are only successful because we tricked people into believing we’re worthy.

In the mid 1970s, doctors Pauline Clance and Suzanne Imes introduced the term “imposter syndrome”. They were clear that it's NOT a psychological illness, but rather a recurring emotional experience, like a sense of dread you feel repeatedly. We literally feel like imposters in our work, playing the role of someone talented and competent.

They found that more than 70% of professionals had experienced imposter feelings at some point in their career. And here’s the irony: It mostly strikes HIGH-ACHIEVING PEOPLE.

Usually, it's the people you never would suspect. The ones who seem to have it all together, they're the ones imposter syndrome is most likely to strike. But even though people who experience the imposter phenomenon are successful by outside standards, they don't truly own their success.

The biggest symptom is self-doubt of their intelligence and ability. Now, it's natural to feel overwhelmed when you're learning something new or when you take on a new job.

Take a moment to think about the following questions:

• Are you uncomfortable accepting praise for your accomplishments?

• Do you doubt your general intelligence?

• Do you think other people would be disappointed if they realized what you really know?

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What causes imposter syndrome?

First, there may be a physical component. Generally, psychologists say about half of our personality is determined genetically. You may have personality traits like anxiety, pessimism or perfectionism that could be tied to imposter syndrome.

The researchers also discovered that men produce 52% more serotonin – the happiness hormone – than women do. This helps us understand why women are more often affected by imposter syndrome as well as depression, panic attacks and even insomnia.

Next is socialization – the things we learned growing up.

Were you praised as the smart or talented one? Did you fear failing? Researchers believe that millennials who reported pressure for good grades as early as late primary school could be more likely to experience imposter syndrome.

Once you understand why you're feeling imposter thoughts, you can better understand what approach will work best for you.

When does imposter syndrome happen?

If you're prone to imposter syndrome, you probably feel more self-doubt when your expertise or ability could be challenged. So you might over-prepare or procrastinate or remain silent. A healthier approach to these situations is to analyze them rationally.

Consider the last few moments you experienced imposter syndrome. What was the situation? What about the situation made you feel insecure? What could've made you feel more confident at the time? You could even look for patterns by keeping a journal.

Your goal is to better understand what stresses you and how you tend to respond. Then you'll have tools to look at it more logically. Engage your rational brain before the fear spirals out of control.

Compare yourself to the right people

Let’s admit it, we compare ourselves to others – specifically on social media. While we know intellectually that this isn’t healthy, we still believe we’re faking it because others seem to accomplish a lot and look so good doing it!

But there are healthier ways to approach this. First, separate social media from real life. Just like you don’t post that selfie with the bad lighting and double chin, what you see on social media is the highlight reel, not the whole story. Stop and rationally approach your news feed.

Second, collect the facts. If you think your talents and skills aren’t special, make a list of some things you can do, or training you've received. Then, learn what percentage of your town or region have that specific skills. The answer might surprise you. Because our friends and coworkers usually do the same things we can, we start to think everyone is just like us, that our talents and qualifications aren't special.

Consciously focusing on the positive keeps negative thoughts in perspective. Then, you can remind yourself regularly that you're rare, unique, talented, and appreciated.

Third, reframe negative thoughts. When you know how to label your emotional responses, it's easier to challenge and change them. Actively name your feelings. Practice self-compassion – what would you do for a friend in this situation? Try having the same conversation with yourself.

Being Confident is a Skill

Focus on how it feels when you’re acting with confidence. How do you feel when you succeed? Think about how you act physically when you're self-assured. You stand up straighter, make more eye contact, and speak in a lower pitch. When you feel confident, your body language shows it.

Then, when a new challenge comes around, you have some framework of how to approach it in the same way to be successful.

So What Now?

When we talk about Imposter Syndrome more often, we'll start to realize it's far from a shameful secret. It's a fear shared by many. Following the advice in this resource, and working with a coach when you need additional support, will help you gain confidence in your achievements, skills and unique talents, and overcome imposter syndrome once and for all.