The first thing I want to say about Imposter Syndrome, two things actually, are these: 1) Imposter Syndrome is not a one-and-done thing; it can crop up throughout your career as you take on new responsibilities and rise to new levels; and 2) Imposter Syndrome can be situational. You can be fully confident in one area of your work and feel like a complete fake in another.
Definition of Imposter Syndrome
The Oxford English Dictionary defines Imposter Syndrome as follows:
The persistent inability to believe that one's success is deserved or has been legitimately achieved as a result of one's own efforts or skills.
Mirriam Webster defines Imposter Syndrome as: a psychological condition that is characterized by persistent doubt concerning one's abilities or accomplishments accompanied by the fear of being exposed as a fraud despite evidence of one's ongoing success.
Characteristics of Imposter Syndrome
You likely have feelings of self-doubt, a decrease in your self-confidence, you may isolate yourself from your colleagues, you may overwork yourself and experience burnout, and you likely have overall low self-esteem.
In her book, Ditching Imposter Syndrome, author Clare Josa writes that the four 'P's of imposter syndrome are: perfectionism, paralysis, people-pleasing, and procrastination.
In other words: Requiring yourself to be perfect in everything at all times, experiencing paralysis because of fear of not getting it right, people-pleasing as a way to manipulate the emotions of those around you at the expense of your own truth, and putting off doing something for fear of “getting it wrong.”
Strategies for Overcoming Imposter Syndrome
Here are 9 strategies to address imposter syndrome:
#1 – Recognize that it is normal – and you are not alone. Particularly as you take on new roles or new job titles, you are “cashing in” your expertise and track record of success in one area for a bit of unknown in another area. It is natural to have doubts, especially in the beginning. Imposter Syndrome happens to most workers at least once in their careers, so you’re in good company.
#2 – Reframe your mindset. Imposter Syndrome is a result of consistently telling yourself that you aren’t good enough, you don’t know what you are doing, others will soon learn of your deceit. You’ve likely created neural pathways in your brain that are running these thoughts in your unconscious mind.
Begin practicing new, more neutral or positive thoughts about your abilities, capabilities, how you’ve succeeded in similar situations in the past, etc.
#3 – Practice self-efficacy. Self-efficacy is one’s belief in their ability to accomplish a task or achieve a goal. Here are a few ways to practice self-efficacy:
-Think back to when you accomplished a similar task or achieved a similar goal. How were you successful then? How can you utilize that learning now?
-Who else do you know who has been successful in a similar situation? In what ways are you similar to that person – in terms of education, experience level, motivation? If they can do it, you can too.
-Who can pump you up? We all need cheerleaders and doctors in our lives – and for self-efficacy, you need cheerleaders. This has to be someone who knows you well and respects you and your work.
#4 – Focus on the positive. Pay attention to the areas of your work that you feel extremely competent in. Sometimes, the antidote to Imposter Syndrome is stepping out of the area you feel like an imposter in and stepping into your Zone of Genius.
#5 – Celebrate your achievements. Keep a record of your accomplishments – big and small – and use them as evidence of your capabilities.
#6 – Practice self-compassion. Treat yourself with kindness, understanding, and acceptance. This can help you acknowledge your feelings, accept your imperfections, and forgive yourself for your mistakes.
#7 – Get training. I want to be clear on this point: I don’t want you to get training as a way to avoid doing the thing that is igniting Imposter Syndrome in you. Training, such as additional formal education, credentials, or stand-alone courses can help you have greater subject matter expertise in the area you have Imposter Syndrome in.
#8 – Seek support. Talk to a trusted mentor, friend, or close co-worker who can help you realign your thinking to the things you're doing well. You can also ask your manager for specific feedback on what you are doing well. Coaching can also be incredibly helpful in refocusing on the things you’re good at; therapy would be useful if your imposter syndrome has deeper roots you want to explore.
#9 – Set attainable goals. Remember, goals are Specific, Measurable, Attainable, Relevant, and Time-Sensitive. If you’re having difficulty believing in your abilities, set a small goal you can attain in a short amount of time – then celebrate the win!
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