Overcoming Imposter Syndrome

Many people in various spheres of life have suffered from imposter syndrome. Sociological research indicates that those who have felt like an imposter experience anxiety-induced thoughts about their lack of qualification as well as a strong sense of incompetence in their field. Those in the marketplace wonder if they had been hired by mistake. Others think they will wait to be seen as frauds and shown the exit after their leaders find out. This all occurs within a personal confinement of silent agony.

Oftentimes, these ‘imposter moments’ are transient experiences at the juncture of life transitions. Whether in transition to receiving a new promotion on the job, becoming a minority employee on the scene in which your status might be obvious, launching into a new business venture, or accepting a brand new position – imposter experiences are most acute. For others, these imposter feelings can hinder personal performance and contribute to more pervasive behavioral health concerns. Imposter syndrome was originally studied by Pauline Clance and Suzanne Imes of women in a professional clinical setting. This produced a sense of self-doubt, insecurity, and fear of being found out for perceived inadequacies in the workplace. Women as well as minority cultures have been hit hard according to their studies due to imposter distress from hierarchical and masculine cultural influences. Any visible proof of outward success can become clouded by self-doubt as well as this sense of intellectual fraudulence. Internalizing true accomplishment, irregardless of how many achievements have been attained, has been tremendously difficult for those that maintain imposter feelings. Whether perfectionistic and high-achieving with personal success stories or those with low self-esteem and a lower self-confidence, imposter syndrome impacts both sides of the spectrum.

Some researchers have indicated that imposter syndrome has origins within the family label of parents. One child may be seen as the ‘intelligent’ one whereas the another child in the family may be designated as the ‘sensitive’ one. Theorists speculate that parents can program the child to adopt very specific self-appraisals of who they are intended to become. Here are common thought patterns and emotional responses associated with imposter syndrome:

“I feel like such a fake.” Those that suffer with imposter feelings struggle with actual professional accolades from others and discount their own personal successes as not well-deserved. These individuals maintain feelings of being found out that they are deeply flawed, give the impression that they are more competent than they actually are, and are going to be found out that they truly lack expertise and knowledge in their fields. They feel that they did not deserve the promotion and are anxious that someone else made a mistake.

“Success is not a big deal. It was all luck.” To discount it and downplay success is deeply rooted within the imposter syndrome. These individuals have a difficult time receiving and accepting compliments and note that their successes are a result of fooling others, came down to luck, and a matter of good timing. They attribute their positive outcomes to having external support and the fact that the task may have been very easy to accomplish. Success may be attributed to external circumstances and typically imposter feelings cite that “it was a fluke and I just got lucky.” This masks the fear that they may not replicate this same success the next round.

“I cannot fail.” Success produces the pressure of “being found out,” and there is a propensity to consequently not fail. Success also brings the added pressure of responsibility and greater visibility among others within the community. This same paradox adds to the inability to enjoy success.

Here are a few strategies to mitigate the imposter syndrome effects:

Keep track of the imposter thoughts when they occur and what you were doing when they emerged. Bring recognition to the reality of the imposter syndrome that follows you into different contexts.

Reinterpret the circumstances. Instead of reminding yourself that they are going to find you out and that you do not deserve success, tell yourself that no one has all of the information. Discuss these negative feelings with others rather than harboring them alone. Find others that struggle with imposter feelings and have open dialogue.

Consider your context and reframe the problematic thoughts of self-doubt. “The fact that I feel useless currently does not mean I really am for the future.” Being out of your element when self-doubt creeps in may be a natural reaction. Yet, you can use these thoughts constructively for the future. Visualize your success outcome and stay poised. Seek the support and assistance of others that can help you to propel through imposter experiences. Reward yourself for getting the big things right and forgive yourself for mistakes along the way. Be attuned to your own imposter worries and be quick to affirm and encourage yourself forward.

Understand your expertise through mentorship

Helping support younger students and those that are in a different and more youthful season of life than you can account for how far you have come and what knowledge you can impart to the next generation. Get involved with others that are less experienced and successful than you and recognize your true success profile.

Imposter syndrome is a commonplace experience of insecurity, self-doubt, and even low self-worth from the student to an Olympic athlete. At times, it feels that everyone is keeping a secret from one another. Imposter syndrome persists even when the evidence that mounts up seems contrary to many notable achievements, and it strikes in the hearts of those that have experienced tremendous success. Imposter syndrome is a real battle from within that limits the well-being and performance of many, and it is important to create a culture of personal success around you.