How to Recognize and Overcome Imposter Syndrome
It’s not what you are that holds you back,
It’s what you think you are not
~ Denis Waitley
What is Imposter Syndrome?
Imposter syndrome is a term used to describe the feeling that you’re a fraud and that any moment now, people are going to realize that you’re not actually qualified for the job/position/etc. that you hold. It is a very real and pervasive problem that creates insecurity and takes up valuable time and energy.
Have you ever felt like you’re not good enough? Like no matter how hard you try, you can never quite measure up to the standards you set for yourself?
If so, then you may be experiencing imposter syndrome. It’s a very common experience, but that doesn’t make it any less isolating or frustrating.
It was earlier believed that imposter syndrome was mostly prevalent in women [1], but new researches shows that it affects both men and women and the condition often goes hand-in -hand with depression or anxiety [2] resulting in producing feelings of inadequacy at work which further leads them not only question their abilities as an employee but also impact on things such like job satisfaction and burnout rates.
While imposter syndrome is common, the problem with imposter syndrome is that it’s much more difficult to diagnose than most people realize. The reason imposter syndrome can be so hard to recognize is because oftentimes impostor syndrome doesn’t discriminate between types of jobs or positions- imposter syndrome can plague even the most successful, accomplished individuals.
In this post, we’ll discuss what imposter syndrome is, the symptoms of it, the different types of imposter personalities and some ways to cope with it.
What are the symptoms of imposter syndrome?
The symptoms of imposter syndrome typically fall under two categories:
External Signs and Internal Signs.
External signs of imposter syndrome include behavior such as perfectionism, procrastination, over-apologizing, always putting others ahead of yourself, never asking for help or receiving compliments.
Internal signs of imposter syndrome are more difficult to detect, but may include imposter syndrome related self-doubt and imposter syndrome related stress.
This is what an Imposter Syndrome might feel like
You might be suffering from Imposter Syndrome if you experience any of these feelings-
- You feel like you’re not good enough for the position or notoriety that they hold.
- You feel like you’ve got to where you are, through sheer luck/favour rather than merit.
- You worry that you’re going to be exposed at any moment as a fraud and lose all the gains you’ve made.
- You are constantly self- doubting yourself.
- You always downplay your skills and expertise.
- You are a perfectionist who set impossibly high standards for yourself and everyone else, spending a lot of time trying to catch up with your own impossibly high standards.
What causes imposter syndrome?
There are several factors that contribute to imposter syndrome.
1. Pressure to Excel
One is the significant pressure to achieve, even at young ages. When you’re put under pressure to achieve things before you’ve had a chance to really explore the limits of your capabilities, you might start doubting yourself. It’s more likely that imposter syndrome starts when a person begins doubting themselves, but imposter syndrome can also be the result of putting individuals in positions where they feel like they have to prove themselves.
2. Comparisonitis
Humans compare themselves to each other all the time. When we think about who we are compared with, it’s important to remember that every person has a different set of experiences and skills. However, since imposter syndrome is largely about self-doubt, it’s easy to feel like everyone else is better than you in some way.
3. Not belonging
Research [3] shows that imposter syndrome might have nothing to do with the individual but instead to do more with the social setting the individual lives in. A female working in a male dominated role may always feel not enough. Similarly, ethnic groups sterotyped with certain attribute may always feel like an imposter.
4. Poor Relationships
Imposter Syndrome can also begin when people feel like imposters because of personal relationships. If a person were made to feel bad about themselves by other people, through derogatory comments or even in subtle, unnoticeable ways—such as in passive-aggressive behavior, imposter syndrome could develop.
Types of Imposter Syndrome
According to researcher Dr. Valerie Young, there are 5 types of imposter personalities.
Imposter Personalities
The Expert
Keeps seeking for more information. In doing that, they are often unable to complete tasks or start new projects as they feel they don’t know enough about it already and need to learn more.
The Soloist
Does not ask for help and prefers working alone because they think asking for help will reveal their incompetence and is a sign of failure.
The Natural Genius
Is superb at mastering new skills and tasks, but struggles with feelings of shame when they find they can’t figure out something or successfully complete it.
The Superhero
Expects to be able to juggle all their different roles perfectly at all times. They feel ashamed if they happen to drop any one of their balls at any time.
Talk to a Coach today
if Imposter Syndrome is keeping you stuck from getting to your goals
What are the long-term effects of imposter syndrome?
Imposter syndrome can have a lot of negative effects on imposters in both their personal and professional lives.
1. Cycle of Doubt and Perfectionism
One of the most common side-effects is imposters becoming perfectionists, which leads them to procrastinate or question decisions they’ve already made. Imposters often start to question their own competency, and imposters often feel like they’re not capable of doing anything right .
2. Imposter Syndrome could lead to Anxiety and Depression
Imposter syndrome can also lead imposters to experience anxiety and depression, which is a common symptom of imposter syndrome as they feel like they don’t deserve the recognition or success that they have.
3. Imposter Syndrome leads to procrastination
Imposter syndrome can also affect imposters in the workplace by imposters becoming afraid of failure, and so procrastinating on tasks, lowering their productivity and potentially failing at their tasks.
How to overcome imposter syndrome?
There are several ways that you can try and prevent imposter syndrome before it becomes a problem. Even though imposter syndrome can be isolating, you’re not alone in your imposter thoughts. If you feel like imposter syndrome is impacting your life and happiness, there are ways that imposter syndrome can be treated or prevented.
1. Accept imposter syndrome as a normal feeling.
Everyone experiences imposter syndrome, even the most successful people in the world. As you continue to experience imposter syndrome, try to accept it as your common reaction rather than fighting against the feeling of not belonging whenever it happens.
2. Trust yourself
Trust that you are competent enough to do whatever it is that you’re trying to do. If you find yourself second-guessing your decisions and choices, try to look back at the whole picture and remember all of the steps that you took in order to get there. Remember that imposter syndrome is just a common feeling and nothing more than that.
3. Get over Comparison
Do not compare yourself to other people when you are in a social situation. If you do, then you will find something about yourself that isn’t perfect and makes you feel bad. Instead of comparing yourself, listen to the other person and be interested in what they say.
4. Small Attainable Goals
One way to prevent imposter syndrome is by setting attainable goals, rather than impossibly high goals.
5. Receive Feedback
Find a supportive group of people, such as friends or family members, who can validate your accomplishments and give you constructive criticism about how to improve. Additionally, a professional Coach can provide you professional guidance and help you uncover the cause of your imposter syndrome and a plan to deal with it.
6. How Small Business Owners and Leaders can help curb Imposter Syndrome in their employees
Rather than try to fix imposter syndrome, leaders and business owners need to change the culture for people who are discriminated against. Leaders should create a culture that supports diversity in all spheres and is less biased so that people who are discriminated [4] against have better experiences and they can focus on being motivated rather than on self-doubt.
Conclusion
Imposter syndrome is a very common experience, but that doesn’t make it any less isolating or frustrating. If you are experiencing these feelings of inadequacy in your life right now – know that you’re not alone! It’s important to remember that no one has ever felt like they’ve “made it.” We all feel inadequate at times; even if our accomplishments seem great on paper (or online).
And when this feeling starts creeping in more often than usual? Refer to these tips on dealing with imposter syndrome to remind yourself of how you can deal with it.
And if it gets too much for you, take action by seeking out support from a professional who understand how difficult this can be for someone trying their best.
Talk to a Coach today
if Imposter Syndrome is keeping you stuck from getting to your goals
References
- Clance PR. The Impostor Phenomenon: When Success Makes You Feel Like a Fake. Atlanta: Peachtree Publishers; 1985. [Google Scholar]
- Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Nelson, R. S., Cokley, K. O., & Hagg, H. K. (2020). Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review. Journal of general internal medicine, 35(4), 1252–1275. https://doi.org/10.1007/s11606-019-05364-1
- Feenstra Sanne, Begeny Christopher T., Ryan Michelle K., Rink Floor A., Stoker Janka I., Jordan Jennifer (2020) Contextualizing the Impostor “Syndrome” Frontiers in Psychology 10.3389/fpsyg.2020.575024 1664-1078 https://www.frontiersin.org/article/10.3389/fpsyg.2020.575024
- https://hbr.org/2021/02/stop-telling-women-they-have-imposter-syndrome