Have you ever been in a room with your peers from work or even some other setting and felt you didn’t belong there? That somehow you felt like you were a fraud in your social group? That’s what Imposter Syndrome is.

This psychological phenomenon is experienced by up to 82% of us and I have been the victim of it several times.

It occurs when you doubt your abilities and accomplishments. You feel as though these were more down to luck than a reflection of your competence when compared to the achievements of others.  Women and ethnic minorities are more prone to Imposter Syndrome.

You may confuse Imposter Syndrome with self-doubt, yet there is a factor that distinguishes between the two.

Self-doubt vs. Imposter syndrome

When tackling a task for the first time it’s only natural that you feel somewhat anxious about your ability to perform it. That’s where self-doubt surfaces marked by thoughts such as:

“I’m not sure I can do this.”

“What if I completely fail?”

“Do I really have the ability to perform this job?”

However, the more you do the task (for example, giving a presentation, you feel your confidence grows. You tell yourself “I’ve got this!” because you are looking retrospectively at the previous times you performed the job.

The difference between self-doubt and Imposter Syndrome is that the feelings of inferiority and your self-perception of your lack of ability don’t diminish. That is, with Imposter Syndrome, you always get a sense that you aren’t good enough even though there is evidence to the contrary.

The spectrum of Imposter Syndrome

Imposter syndrome comes in several shades. At the lower end of the scale is mild feelings of self-doubt. The higher end of the scale is where you have a crippling sense of anxiety about your skills and ability.

Those at the top side of the spectrum are more prone to experience mental health issues such as depression, anxiety, and low self-esteem.

Contributing cultural and systemic factors

Imposter Syndrome can be caused by the culture you grew up in as well as the systems you have been exposed to.

Cultural factors

Perfectionism

Living in a society that frowns upon mistakes can have you striving for unreachable high standards. Failing to achieve these causes you to doubt your ability and you consider yourself a fraud.

Humility

Some cultures, such as Asian, emphasize humility and discourage self-promotion which leads to an individual dismissing the achievement they have attained. When they do receive praise the person feels awkward and quickly brushes it aside. They feel that the compliment may be misguided.

This is an area I struggled with due to self-esteem issues. Whenever someone would praise me I would balk at it.

Social media

In a world in which people are striving to be “influencers” and gain followers, there is the risk of amplifying one’s inadequacy and self-doubt. You look at the popularity of your peers on social media platforms and consider that the skills and abilities you have pale in comparison.

Systemic factors

Discrimination and bias

As I mentioned in the introduction, women and ethnic minorities are more susceptible to Imposter Syndrome than any other group. This is the result of inherent prejudices within the systems in workplaces and other settings in which these individuals participate.

Education

The traditional means of gauging academic success is through grades and tests. This can create a mindset in which intelligence and abilities are static, leading to feelings of being an imposter when a student faces a task to work on with their classmates.

Lack of representation

When an individual feels that society and the systems they are faced with don’t represent them, it can lead to a sense of alienation and doubt about their place within society.

Workplace hierarchy

Strict workplace hierarchy can have one feeling overlooked and undervalued if their contribution isn’t recognized by their superiors. The result is that the person questions their ability which then can lead to Imposter Syndrome.

If you have been at the receiving end of any of the above factors, please be aware that the fault doesn’t lie with you. You are not the problem. You have become a casualty of the biases and prejudices within social and educational systems.

But are you experiencing Imposter Syndrome? What are the signs?

Symptoms and thought patterns of Imposter Syndrome

Imposter Syndrome can be identified by a range of indicators.

  • You have a sense that you are a fraud when around your peers.
  • There is a fear that eventually you will be exposed as the faker you think you are.
  • You may strive for perfectionism and overwork to avoid your perceived “shortcomings”.
  • Any success you experience is downplayed as luck rather than a reflection of your talents
  • Praise received is seen as people being polite rather than a genuine compliment of your ability.
  • Self-doubt of your skill even though it is of the same level and quality as your peers.
  • There is a self-sabotage due to the avoidance of advancement in your profession because you feel you aren’t capable or deserving of the opportunity.
  • It’s hard to internalize success because of low self-esteem.
Quashing the syndrome

For sufferers of Imposter Syndrome, there are a variety of techniques available to help you eliminate the problem. Try each of the following methods and find the one that resonates with you.

Have a success journal

This is a track record of your wins no matter how big or small they are. It’s a historical track of your successes and a reminder of how capable you truly are.

Create a “brag file”

With this, you store every email, note, and any other forms of positive feedback you have received. It lets you know that through your ability you have made a difference and it’s appreciated. Whenever self-doubt sneaks in you can open your brag file and allow the positivity to lay the doubt to rest.

Challenging negative thoughts

Be aware of when a negative thought crops up such as “I’m not good enough”. Confront the thought with an alternative one such as “I am as capable as anyone else because I have put in the time and effort to gain my skills”.

Also, look at the past successes you have had and the positive feedback you have received from your peers or superiors. Your success journal and brag file are excellent resources for this.

Transform the negative thought into a positive or neutral one. For example, when facing a challenge you may think “I can’t do this”. Yet, reframe the thought into “I have successfully overcome challenges before, so I can handle this one.”

Breathe, Relax, Allow

When you start to sense the initial stages of Imposter Syndrome kicking in, take a deep breath to calm yourself. You can complement this by consciously relaxing your muscles starting with the head and working your way down to the feet. Don’t rush the process. Allow it to bring stillness to your body and mind.

A final step in this process is to allow your thoughts and feelings to just be. Don’t judge them, accept them. This diminishes the hold they have over you and it enhances your self-compassion.

Establish a support network

Surround yourself with friends, family, and peers who can encourage you and offer you their perspective on things. Sharing how you think you are a “fraud” can help alleviate Imposter Syndrome.

Make your goals realistic

Break down large tasks into manageable steps and set realistic, achievable goals. This can help reduce feelings of overwhelm and provide a sense of accomplishment.

Leveraging Impostor Syndrome positively

While Impostor Syndrome can be challenging, it can also be harnessed as a positive force for personal and professional growth.

Using self-doubt as a motivator for excellence
  1. Embrace continuous improvement: Use self-doubt as a catalyst to strive for excellence. Let it motivate you to learn, grow, and improve your skills.
  2. Set high standards: While it’s important to avoid perfectionism, setting high standards for yourself can drive you to achieve your best work.
Cultivating humility and openness to learning
  1. Stay humble: Recognize that everyone has areas for improvement. Embracing humility can make you more open to feedback and learning opportunities.
  2. Seek mentorship: Find mentors who can provide guidance and support. Learning from others’ experiences can help you navigate challenges and build confidence.
Turning impostor feelings into catalysts for positive contributions
  1. Share your experiences: Openly discussing your experiences with impostor syndrome can help others feel less alone and foster a supportive community.
  2. Advocate for change: Use your understanding of Impostor Syndrome to advocate for more inclusive and supportive environments in your workplace or community.
  3. Focus on impact: Shift your focus from self-doubt to the positive impact you can make. Recognize that your unique perspective and contributions are valuable.

By implementing these strategies, individuals can manage the mental health impacts of impostor syndrome and leverage it as a force for positive growth and contribution.

You’re not an imposter

Imposter Syndrome is a phenomenon that is experienced by many people, with women and ethnic minorities being more at risk of developing it. Cultural values and inherent prejudices in social, educational, and workplace systems can exacerbate the condition.

Awareness of the symptoms and implementing the right techniques can help alleviate the sense of you feeling as though you are a fraud. You can overcome Imposter Syndrome by understanding that you aren’t an “imposter”…you only think you are.

 

– Brian Simms