The ‘Syndrome’ That Most of Us Experience at Some Point
Early in my career, I told myself a story: Nearly everything I had accomplished — from graduating first in my journalism class to landing jobs and promotions — was because I was nice. My professors gave me good grades because they liked me. My bosses promoted me because they were fond of me. None of my accomplishments was due to merit or hard work. Instead, my congeniality was at the heart of every achievement.
This story resulted in great pressure to keep turning on the charm, or I would be “found out” as someone whose career was built on agreeableness rather than true talent. Only later would I come to understand that this belief was a form of imposter syndrome.
What is imposter syndrome?
Imposter syndrome is characterized by a feeling of inadequacy or phoniness that persists despite evidence to the contrary. People with imposter syndrome often assume that others have overestimated their capabilities and are afraid of being “found out.”
It can present in many ways:
You might believe that you aren’t actually qualified for the position you hold.
You might feel that everyone on your team, group, or organization is more talented than you are, and you earned your spot by luck.
You might think that you need to work twice as hard to achieve the same results that others do.
You might strive for perfection, fearing that any flaw will “expose” you as lacking the capacity of those around you.
Although the term “imposter syndrome” is often used to describe these feelings of self-doubt, many now simply call it the “imposter phenomenon,” as it is not a disorder but a common experience. In fact, it’s estimated that 70 percent of people will experience these types of feelings at some point in their lives.
As common as it may be to sometimes feel like an imposter, persistent feelings of self-doubt can take a toll on your career and your happiness. You may avoid putting yourself out there for promotions or competitions, for example. Or you might exhaust yourself trying to “prove” your worthiness.
Research suggests that you are more likely to feel like an imposter if you are part of a group that has been historically marginalized or oppressed. After all, if you have received societal messages that you don’t deserve a seat at the table, you might naturally be more inclined to question it when those seats are made available to you.
Thus, there is a cultural element to addressing imposter syndrome: reducing systemic racism and bias will likely result in fewer people feeling like imposters. But you don’t have to wait for harmful stereotypes to be eliminated to get some relief. There are steps you can take to develop a more realistic sense of your strengths and capabilities.
Change your thoughts, change your life
Imposter syndrome expert Dr. Valerie Young notes that there is one key difference between those who experience this phenomenon and those who don’t. “People who don’t feel like imposters are no more intelligent or capable than the rest of us,” she explained. “The only difference is that during a situation that triggers imposter thoughts in some people, they think different thoughts.”
Thinking different thoughts sounds simple, but changing your mindset isn’t easy. Here are three tips that can help:
Get it out in the open. Tell supportive friends and colleagues if you experience imposter phenomenon. You might be surprised by how liberating it is to ‘fess up. You will likely find that those around you have struggled with similar thoughts at some point in their careers.
Recognize your accomplishments. When you feel like an imposter, it’s common to discount your achievements and downplay positive feedback. Instead, purposely shift your focus to your accomplishments and the praise you have earned. Review this information regularly to remind yourself of your capabilities.
Flip the script. Those with imposter syndrome tend not only to downplay kudos but also to obsess over errors. When a mistake occurs, their go-to self-talk might be something like, “See? You really are in over your head. Nobody else in this role would do something that stupid.” Replace negative commentary with more supportive thoughts, such as: “Mistakes are bound to happen when you’re trying something new. The good thing is you spotted the problem and corrected it.”
In my case, imposter syndrome gradually faded away. As I assumed jobs with greater responsibility, I had to move away from the “niceness” that I had believed was integral to my success and make tough decisions that were sometimes unpopular. I was happy to find that doing what was right — even if people didn’t like it — helped me earn respect and advance in my career.
If you are struggling with imposter syndrome, know this: You are not alone, and these feelings are not a reflection of your true abilities. Pay attention to the stories you tell yourself, and consciously rewrite them to reflect your real accomplishments, skills and potential. You may not control every barrier or bias you encounter, but you can control how you see yourself. With awareness, intention and self-compassion, you can move from doubting your place at the table to fully claiming it.
Note: This article is a reprint of my monthly "Career Corner" column that appears in "The Luminary," the city of Brisbane's business and community journal.
