What is Imposter Syndrome and How Can I Beat It?

Do you ever show up to work and think, “I don’t deserve to be here,” “I’m not good enough to be in this position,” or “I’m not smart or savvy enough to have this level of responsibility?”

If you find this relatable or answered “Yes” to these questions, you may be experiencing imposter syndrome. This phenomenon, though not a diagnosable mental health condition, can significantly inhibit the mental health and work output of employees. 

Thankfully, when implemented appropriately, some strategies can help decrease symptoms of imposter syndrome and change one’s mindset about the work one does and its impact on the company overall.

What is imposter syndrome? 

In 1978, psychologists Pauline Rose Clance and Suzanne Imes coined the term imposter syndrome after working with several clients who shared their struggles with doubt and anxiety about their performance and output at work. 

They defined imposter syndrome as “the condition of feeling anxious and not experiencing success internally, despite being high-performing in external, objective ways. This condition often results in people feeling like “a fraud” or “a phony” and doubting their abilities.” 

Many individuals who feel challenged by the effects of imposter syndrome are high-achieving men and women. Outwardly, there is no evidence for this condition, as their accomplishments are note-worthy and prove they deserve to be in the positions they hold. But internally, there is the mental battle of feeling utterly unworthy of their current status.

Those who battle imposter syndrome may experience or do the following: 

• Fear that they will not live up to the expectations of those around them or that they will let down/disappoint those who look up to and rely on them
• Set impossible goals which they inevitably beat themselves up for when they cannot realistically be achieved
• Have persistent self-doubt
• Sabotage their success or downplay their accomplishments
• Struggle to examine their skill set and competence in their work realistically
• They fail to accept successes as their own but instead attribute them to external factors

While there is nothing wrong with having a healthy sense of humility, when that turns into a lack of confidence in one’s abilities and achievements, a problem arises. 

The types of imposter syndrome at work

There is a wide range of the types of imposter syndrome one may experience. 

Perfectionist

Those who struggle with perfectionism will always believe they could have done better unless their work is perfect. Due to their negative internal voice, those with perfectionist imposter syndrome will never see their work as good enough, regardless of what others say.

Superhuman

This version of imposter syndrome tells you that unless you reached the highest level, were the hardest at work or excelled above everyone else in some regard, you are a fraud. This can significantly, negatively affect your work output and lead to burnout.

Natural Genius

If you have to work at something or do not excel immediately, you may feel like you are not naturally competent, leaving you feeling like an imposter. Those who do not pick up on a task or procedure on the first try may beat themselves up, discrediting their hard work and the essential lessons gained in having to work hard and excel over time. 

Expert

You may feel like an imposter if you believe you need to be an expert on a specific topic or skill or know everything about it right from the start. Not only is this unrealistic for anyone beginning or learning a skill, but it is virtually impossible to be an expert without prior experience.

Soloist 

This is the belief that if you need to ask for help or guidance, you are a fraud because you cannot do it on your own. It would help if you questioned your abilities because you need help to reach the end goal. 

How can I overcome imposter syndrome?

Imposter syndrome can be debilitating and cause significant setbacks in your career. But, if you recognize and address imposter syndrome early on, you can begin taking the proper steps to redirect your thought processes and improve your overall concept of self-worth in the workplace.

Ways to combat imposter syndrome include:

• Talking with trusted loved ones about your feelings and thoughts – you may realize that many people battle imposter syndrome and may find strength in working with others to discuss and overcome your negative self-image
• Take time each week to reflect on your achievements, including the successes that others have brought to light; the more you acknowledge the excellent work you do, the less space there will be in your brain to acknowledge thoughts rooted in imposter syndrome
• Make it a habit to speak to yourself positively – even if you do not believe your PowerPoint was the best it could be. For example, understand that you were overwhelmed, pressed for time, dealing with things at home, etc., and give yourself the grace of knowing you did the best you could with the tools you had
• Look at the evidence – what concrete examples show you to be a success and which show you to be a fraud? Make a list and see if the proof of your accomplishments doesn’t outweigh your “failures.”

Additionally, seeking the guidance of a mental health counselor may benefit you if you find that you cannot successfully overcome thoughts of self-doubt on your own.

Need a little more help?

Contact Mazzitti & Sullivan EAP today to learn more.