"Imposter syndrome" isn't exactly a new feeling, but the term has grown in popularity in recent years. Because there's been a lot of chatter about it, especially in professional circles, you could probably come up with a rough definition. The bigger challenge is to determine when you're suffering from it.
The truth is, we probably all have — more than once in our lives.
Occasional emotional discomfort can be helpful. Negative emotions bring our attention to a problem and can help us discover the root of what we need to address. However, constantly feeling like a fraud or that you haven’t earned your place in life can be a serious impediment to success.
According to recent research, those feelings are fairly common. A 2019 review of multiple studies on imposter syndrome found that up to 82% of people have thought “I’m a fraud” or “I’m not good enough” at some point in their lives.
The nearly universal nature of these feelings indicates that imposter syndrome is a very human experience. While there's no shame in being afflicted with it, sometimes we need a little help to recover.
Imposter syndrome is characterized by feelings of self-doubt and/or incompetence that persist despite education, experience or accomplishments. People can be at the top of their professional game and still feel like a failure.
Since it persists despite accomplishments, education or experience, imposter syndrome doesn't care whether you've achieved “success” as it’s conventionally defined. Even if others around you praise your achievements, you write them off as flukes or luck.
Thankfully, there are ways to move through this potentially crippling emotional state. We'll suggest five methods:
As with most problems, the first step in coping with imposter syndrome is awareness. You need to recognize the thoughts and feelings you’re having before you can get to the “why” behind them.
We often repress or overlook the signs of imposter syndrome when they crop up in our everyday lives. Are any of the following familiar?
When you pay attention to your inner monologue, you might be surprised at how often you're flooding yourself with unnecessary, and unfounded, criticism.
That harsh internal dialogue can lead you to believe nobody else understands what you’re going through. As with most personal emotional struggles, you're not even close to being the only one in your position.
Poet, author and activist Maya Angelou described her experience with imposter syndrome: "I have written eleven books, but each time I think, 'Uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.’"
The public saw a woman of incredible literary prowess and a powerful speaker, but even the tangible proof of her success was no match for the doubting voice in her head. Seeking out stories from famous figures like Angelou can help you remember that plenty of people have been where you are.
Establishing more self-supportive thoughts takes practice, but it doesn't take fancy language — just new habits and a healthy dose of unconditional self-acceptance.
Dr. Suzanne Imes, one of the people who first put a name to imposter syndrome, shared this advice on an episode of NPR's Life Kit podcast:
“Have self-compassion. Be self-soothing. Say, 'I'm going to do OK. I did OK last time. I know enough about this. I don't have to be perfect' ... if you can learn that you don't have to be perfect, you can just be good.”
Letting go of perfectionistic tendencies is essential to coping with imposter syndrome effectively. Combatting those tendencies requires pausing for a few moments each time a statement of self-doubt runs through your mind. Ask yourself:
For example, if you've been at a new job for six months and are struggling with imposter syndrome at work, your answers might look like:
Sometimes, just the act of realizing that our thoughts don't hold up to a simple analysis can strip them of their power.
Another idea is to keep a “wins” file: a running source of measurable proof of your successes that's intended for your review only. You can choose the format and style, but make sure it provides undeniable evidence that your brain is playing tricks on you.
Here are some work-related examples:
You can also start a personal "wins" file to celebrate the more qualitative mementos you've gotten from friends and family if you find imposter syndrome hits you hard when it comes to relationships or life achievements.
Having an outside perspective is hugely helpful, too. If you have a professional mentor, they might be a good person to approach with your feelings of inadequacy at work. A trusted friend or therapist can be a sounding board for challenges in your personal life.
Hubspot Social Media Community Manager Krystal Wu says she was able to find help through mentorship:
"When I put myself out there to find people in roles similar to mine, attended events to learn more about my industry, and learned from my mentor, it helped me gain confidence in my career. The more confidence and education I had, the more the imposter syndrome started to fade."
Remember, most people have experienced imposter syndrome before. Even if you think someone won't want to listen, they could provide surprisingly candid insight if given the opportunity.
Living with negative chatter in our heads isn’t easy, but coming to terms with the fact that it will likely rear its end throughout your life — probably when you're in unfamiliar situations that require you to level up — makes it easier to identify and redirect.
Carl Richards, financial analyst and former writer for the New York Times, learned to see his imposter syndrome as a friend. After years of dealing with it, he came up with an effective response that he can repeat in his head:
“Welcome back, old friend. I’m glad you’re here. Now, let’s get to work.”
If you’d like to explore ways to boost your productivity, and therefore your confidence, and log more entries in that “wins” folder, reach out to see what Accelo can do for your business.
