Picture this: you’ve recently been hired at a respected company you’ve wanted to work at for a while. You’re happy at first, but something within you keeps you from celebrating wholeheartedly. It’s an inner voice you’re all too familiar with, telling you that you don’t really deserve this new position. You play out the interview in your head over and over, thinking it must’ve been a good day, a lucky coincidence, and really, you just fooled the interviewers. It’s only a matter of time until they realize they hired the wrong person for the job and that you’re actually unqualified.
Have you ever heard the phrase, you are your own worst enemy? The scenario we describe above hints at something similar – a new hire receives the external confirmation and validation they seek, but it’s still not enough to silence the negative self-talk.
Is this something you also grapple with from time to time? Do you find celebrating other people’s successes easier than your own and tend to downplay your achievements or attribute them to sheer luck? If all of these ring true, chances are you’re no stranger to the phenomenon called impostor syndrome.
What is impostor syndrome?
Impostor syndrome, also known as the impostor experience or phenomenon, is a thought pattern in which people doubt their capabilities and success and constantly fear being exposed as phonies. It was first coined by psychologists Pauline Rose Clance and Suzanna Imes in the 1970s, following their study of a group of high-achieving women who, no matter how much they excelled in their respective fields, continued to question their competence.
We have since learned that it’s a much more widespread phenomenon than initially believed and affects people from all walks of life. It’s not limited to a specific gender, race, or profession. However, minorities find themselves grappling with it more frequently. This is not a reflection of their abilities but rather a result of societal factors that make them feel like outsiders, undeserving and unworthy of the place and status they’ve earned.
Although it is not considered a diagnosable mental illness, it can tremendously impact your life, so understanding it better is an essential first step in overcoming impostor syndrome.
Types of impostor syndrome
In her book titled The Secret Thoughts of Successful Women: Why Capable People Suffer From the Imposter Syndrome and How to Thrive in Spite of It, dr. Valerie Young categorizes impostor syndrome into five subgroups:
- The perfectionist
As the name suggests, perfectionists feel like impostors whenever they do something that falls short of ‘perfect.’ If there is room for improvement, they believe they haven’t done (well) enough.
- The expert
Unless they’ve fully mastered a skill or learned everything there is to know about a particular subject, these people will feel like frauds because they haven’t reached the level of an ‘expert.’
- The soloist
The biggest challenge for the soloist is asking for help or accepting help from others. They believe they only deserve success if they achieve it on their own and judge themselves harshly if their progress isn’t (solely) their merit.
- The natural genius
These people feel like impostors when they don’t get something right on their first try. They automatically doubt their competence if it takes time for them to learn something new or acquire a skill.
- The superperson
The true measure of success for the superperson is hard work. They believe they must be the hardest workers out there and reach the highest possible achievements; otherwise, they are phonies. This often results in exhaustion or burnout because they can never work enough to be content with themselves.
Signs you’re struggling with impostor syndrome at work
Although it can be a very isolating feeling, making you think you’re the only one struggling while everyone else has it all figured out, the reality is quite different. Studies reveal that a staggering 70% of people experience this level of self-doubt and self-sabotage at some point in their lives. It may be even more surprising to learn that individuals in senior positions are more likely to feel insecure. Luckily, there are ways to combat this, and it all starts with recognizing the common signs of impostor syndrome:
- You have low self-esteem and decreased confidence
- You set unrealistically high standards for yourself
- You constantly underestimate yourself and downplay your knowledge and expertise
- Small mistakes feel like a self-fulfilling prophecy, proving that you’re not good enough
- When you achieve something impressive, you credit outside factors or luck
- You have a persistent fear of failure and of not living up to expectations
- You think you will inevitably be exposed as a fraud
It could be hard to pinpoint what causes impostor syndrome, and the feelings of shame and unworthiness are sometimes profoundly ingrained. This shouldn’t discourage you from digging deep and doing what you can to overcome it one step at a time. It becomes especially important to address it when the negative self-talk is accompanied by anxiety or even depression.
How to overcome impostor syndrome
The feelings of insecurity, low self-esteem, and negative thought patterns have been holding you back from reaching your full potential. Learn how to deal with impostor syndrome with these five strategies, so you can recenter yourself:
- Talk to someone about how you feel
Many people’s primary coping mechanism is venting about their struggles, and it’s no wonder. Being heard and understood is often all we need to relieve some of our anxieties and feel calmer. It could be more challenging to open up about your impostor experience, especially if there’s a lot of shame surrounding it. What could help in this situation is viewing impostor syndrome as any other problem you’d speak to a close friend about. Who knows, the person you confide in may even relate to your experience, which will automatically make you feel less alone.
- Reframe your views about yourself
One of the trickiest things about impostor syndrome is that it can hinder your progress at work. You may spend more time thinking than doing, resulting in poorer performance and increased feelings of failure. This vicious loop can be overwhelming, but whenever you catch yourself going down this negative rabbit hole, try to take a step back and reframe the situation. Is there really something that you’re not good at? View it as an opportunity to learn and grow. Focus not on where you feel stuck but on what you can do to improve.
- Try the SBNRR technique
This mindfulness technique can help you distance yourself from your negative thoughts and respond to them in a healthier way.
Stop: Stop the negative thought in its track before it spirals into something more overwhelming.
Breathe: Turn your attention to your breathing, inhaling and exhaling slowly. This will help clear your mind.
Notice: Observe your thoughts without assigning them good or bad labels. Just watch as they come and go.
Reflect: Contemplate why the thoughts occurred and how they made you feel. Do you have any evidence for those thoughts, or can you dismiss them? You’ll find that, more often than not, there’s no real proof to support your feelings of being an impostor.
Respond: Find the most compassionate way to respond to the situation. You can even try to rephrase it into a more positive thought.
- Celebrate your wins and keep a folder of praise
Write down your accomplishments and what you’re good at, or create a folder where you save positive feedback and praise you’ve received from your colleagues. You can revisit this list and folder whenever you could use a reminder of your abilities, contributions, and how valued you are at work.
- Practice self-compassion
Treat yourself with the same kindness and compassion you’d offer your friends. Be patient, and tell yourself that it’s okay to feel insecure sometimes, but you’re doing the best you can, and your achievements speak for themselves.
You’re not alone
Working from a coworking space can also hugely benefit your mental health. At WeWork, you’ll find a supportive community that helps combat the feelings of isolation associated with impostor syndrome. Use your WeWork On Demand or WeWork All Access membership to surround yourself with like-minded professionals and regain your confidence in your skills.
These tips are a great place to start when you’re trying to help someone with impostor syndrome or want to overcome it yourself. Should the negative thoughts and feelings persist, reaching out to a mental health professional may be the best thing to do.
