I recently attended a workplace webinar exploring how we can work to banish imposter syndrome, both in our roles at work and in our personal lives. Through my own interest in psychoanalysis and understanding more about mental well-being, I thought I’d turn my takeaways into a short blog to shed some light on the topic and hopefully carry the message forward. So, here are my findings;
Many encounter a formidable adversary known as imposter syndrome on the journey towards success. The psychological phenomenon manifests as a persistent feeling of inadequacy despite any evidence of accomplishments and competence. Whether you’re a seasoned professional or just starting out in your career, imposter syndrome can cast a shadow over your achievements and undermine your confidence.
Where does imposter syndrome start?
While Imposter syndrome can be job-specific, it can also extend into other roles like parenting or relationships and is most likely to crop up during transition periods, such as facing a new challenge or entering into a new role. However, it can also stem all the way back to childhood and our early experiences, such as parental expectations or academic pressures, where individuals may feel they need to prove their worth constantly.
During childhood, when we are too young to form our own view of the world and unable to interpret our own experiences, we rely on the experiences and beliefs that our caregivers provide for us. This means that if a child is told that they’re ‘stupid’, they’re more likely to grow up to feel inadequate in their professional roles, not feeling smart enough or perhaps that they don’t deserve to be there. They might even feel like they’re playing a waiting game until they’re exposed for their stupidity, and their ‘jig’ would ultimately be up.
Who is most at risk of experiencing imposter syndrome?
Anyone can be affected by imposter syndrome at some point in their lives, but certain personality traits and characteristics can increase the likelihood of experiencing it. Some examples of the more ‘at risk’ personality types include:
The perfectionist: these people are all about how things should be done. Perfectionists beat themselves up for not reaching their impossibly high standards and may be reluctant to take on new projects, through fear of failure. These individuals may;
- Find it hard to take compliments
- Be a bit of a ‘control freak’
- Feel like nothing they do is ‘good enough’, and as a result, they have a hard time finishing projects
- Be an ‘all or nothing’ person
- Believe they should be 100% all the time
The natural genius: these individuals believe that their competence rests on having inherent intelligence and ability. These individuals may;
- Step away or avoid things they feel they can’t immediately ‘master’, so that they aren’t seen as a failure
- tend to be high-achievers throughout their life.
The expert: they are all about knowledge, skills and experience, but they believe they never have enough! They might;
- Have trouble speaking up when they don’t have ‘absolute’ knowledge about something.
- Often overprepare for meetings and/or presentations to ensure they have everything they need.
- Always be learning, but have a fear of not knowing enough and being judged as a result.
The individualist: these people are all about doing things alone. They see asking for help or support as a sign that they don’t know what they’re doing. These individuals;
- Don’t like to accept help
- Often have a hard time delegating
- Can be a control freak
- Feel compelled to do things by themselves
The superwoman* (or superman): they believe their competence rests on their ability to juggle multiple roles masterfully — focused on how many things they can handle simultaneously. A superwoman is always expecting more of herself. They tend to;
- Be workaholics
- Always push themselves to the limit
- Have a hard time saying no
- Be a people pleaser
*I wanted to note that it tends to be referred to as ‘superwoman’ instead of ‘superman’, interestingly because imposter syndrome is particularly prevalent among women. Historically, women are more susceptible for various reasons, including;
- Cultural conditioning: girls are encouraged to nurture and put others first
- Challenges of praise and perfectionism: girls are more commonly praised for being kind or pretty, not for being intelligent or brave.
- Hormones: it really does come down to the science — of progesterone, which makes women more prone to being risk-averse and naturally more likely to be cautious at different periods in their cycles. Not taking risks means often sticking to the ‘safe’ options simply for self-preservation.
It comes back to a common theme in the recruitment world, where women won’t tend to ‘risk’ applying unless they fit 100% of the qualifications. In contrast, men will apply at 50–60% competency because they are more likely to be confident that they can learn on the job. Women tend to hold themselves back because they don’t feel good enough.
Steps for overcoming imposter syndrome
Explore your imposter syndrome — you can start by acknowledging and accepting that you’re experiencing imposter syndrome. Reflect on moments you’ve felt inadequate or unworthy despite evidence otherwise. Try to identify specific triggers or situations that exacerbate these feelings.
How does imposter syndrome show up for you?
- When was the last time you felt it?
- When do you tend to feel it most?
- Where were you when you felt it?
- What are you doing when imposter syndrome occurs?
- Who are you with?
- What are your thoughts?
- Physical sensations?
- Emotions?
- Reactions?
Explore the lies — Challenge the negative thoughts and beliefs perpetuated by your imposter syndrome. Question the validity of statements like ‘I’m not good enough’. Recognise that these thoughts distort reality and don’t reflect your capabilities or work.
Look at the impacts — Consider the ways in which imposter syndrome has impacted your personal and professional life. Have you held yourself back from pursuing opportunities or taking on a new challenge due to fear of failure? Maybe you’ve experienced heightened stress, anxiety, or burnout as a result of self-doubt. understanding the repercussions of imposter syndrome can motivate you to take proactive steps towards overcoming it.
Contextualise with your personality — Reflect on how imposter syndrome intersects with your unique traits and experiences. Are there any recurring patterns or themes in your thoughts and behaviours that could contribute to your imposter syndrome? Understanding the underlying drivers within the context of your personality can help you develop targeted strategies for addressing it.
What is actually true? — Contrary to the deceptive narratives of imposter syndrome, the truth is that you are capable, competent, and deserving of success. Your accomplishments have been earned by your hard work, skills, and perseverance, not luck or coincidence. I know this isn’t always the easiest thing to believe — I’m still working on it, too!
But it’s important to recognise that everyone experiences self-doubt in one way or another, and acknowledging your vulnerabilities doesn’t diminish your worth or accomplishments. Trying to reframe your thoughts, celebrating your achievements, and seeking support when needed can help dismantle the barriers enacted by imposter syndrome and embrace your true capabilities.
Imposter syndrome is ultimately a persistent enemy, but it isn’t invincible. By implementing these strategies and fostering the self-awareness and confidence to remain resilient to its negative bias, you can unlock your full potential, personally and professionally. Remember that you’re not alone in your struggles; your worth isn’t defined by external validation or perfection. Embrace your unique journey and trust in your abilities to overcome any obstacle that stands in your way.
