A condition that is increasingly recognised as a major source of workplace stress is Imposter Syndrome. It is something that many people experience but few feel confident enough to admit or know how to tackle. In this blog we look at what imposter syndrome is, why it happens and how to overcome it.
What is imposter syndrome?
Imposter syndrome is a psychological phenomenon where people doubt their skills, accomplishments or talents. If this is you, you may have noticed a persistent fear of being exposed as a fraud or being seen by others as bad at your job.
Despite evidence of your success or competence, imposter syndrome means you are more likely to attribute these to external factors rather than to your own ability. And your constant fear of being “found out”, of not being good enough or that someone else could do your job better feeds into a pattern of negative and self-critical thinking which undermines your self-belief and confidence.
And whilst Imposter Syndrome is not considered a formal diagnosis, it can raise stress levels, leading to feelings of anxiety and low mood that can impact your resilience and affect your performance at work.
Why does imposter syndrome happen?
Imposter syndrome can happen for various reasons. It may originate in a your early relationships with parents, friends or teachers in which you felt criticised, negatively compared to others or under pressure to succeed.
Or as an adult you may have had a particularly critical boss, worked in a highly competitive environment or experienced high levels of demand and low support.
These experiences leave us feeling overwhelmed. They lead to self-doubt, undermine our self-esteem and confidence and leave us feeling like an imposter in our own lives.
What keeps imposter syndrome going?
When we feel bad about ourselves, we sometimes turn to coping strategies that initially seem helpful but which if overused can actually contribute to further self-doubt and criticism.
Coping mechanisms like perfectionism, comparing oneself to others, and overfocusing on the negative might seem like ways you can learn to be ‘better’ at your job. And in the short term this may be true.
However, these attempts to improve yourself can have unintended consequences over the longer term. As you fail to meet your perfectionistic standards, become increasingly overfocused on others’ successes, and discount positive feedback about your achievements, imposter syndrome can become worse not better.
This sets up a vicious circle in which the more you focus on your failings, the worse you feel, the harder it is to focus and do the job and the more likely you are to make mistakes. This confirms your worst fears that you are not good enough, and keeps imposter syndrome going.
How to overcome Imposter Syndrome
There are a number of strategies that can help:
Normalising
Recognising and accepting that you are experiencing imposter syndrome can help to normalise what you are feeling. Many successful people have similar feelings and it can help to recognise that it is a common experience.
Noticing
Noticing when your imposter syndrome is kicking in will allow you to step back from it and put in place strategies to overcome its effects.
Managing negative thinking
Noticing self-critical thoughts, writing them down and asking yourself: “Is the way I am thinking about myself helpful? Or is it making the imposter syndrome worse?” If the thoughts are making you feeling worse try looking for the evidence that contradicts them.
Focusing on your strengths
Try to keep in mind your strengths and past successes rather than dwelling on perceived failures. You might want to keep a journal to note down achievements as they happen. This way when you are doubting yourself you can see concrete evidence of your abilities.
Setting realistic goals
Setting realistic goals instead of aiming for perfection can also help. Try breaking down larger tasks into smaller more manageable steps to prevent feelings of overwhelm. And when scheduling tasks allowing yourself more time than you think it will take is helpful to deal with setbacks and other factors that might impede successful completion.
Celebrating successes
When you complete a task, or even one of the steps in your goal plan, allow time to celebrate the achievement. Acknowledge your accomplishments and give yourself credit for your hard work. Keeping a record of these successes will also help to remind your of your capabilities when you experience moments of self-doubt.
Adopting a growth mindset
A growth mindset is a way of thinking that allows us to embrace challenges and view setbacks as opportunities for growth and learning rather than perceiving them as threats to your competence.
Accessing support
Sometimes seeking support, sharing your feelings with trusted colleagues, friends, or mentors can provide encouragement and perspective. You may be surprised to find that other people you know may have experienced similar feelings and can offer support and reassurance.
For some people, these tips may not be enough. Imposter syndrome is a difficult habit to break and it can be hard to believe that you can see yourself differently. If this is your experience, you may want to consider seeking professional help.
Resilience coaching is a great place to start as this will help you put in place the strategies you need to overcome imposter syndrome and feel better about yourself.
Get in touch to find out more.
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