Overcoming Imposter Syndrome at Work: 7 Strategies to Try Now
Two professional women working together while one of them overcomes imposter syndrome.
“It’s only a matter of time until they see that I am less than qualified for my job. Will they eventually see that hiring me was a mistake?”
How often do these thoughts cross your mind? For many people, it can be a common occurrence triggering a whirlwind of unsettling emotions, such as feeling like a fraud, high levels of anxiety, and insecurity. What you’re currently reading or perhaps even experiencing is a phenomenon widely known as imposter syndrome.
What is Imposter Syndrome at Work?
Imposter syndrome (also known as imposter phenomenon) is a psychological phenomenon that often affects high-achievers. In other words, it's when really successful people doubt their own intellect, abilities, and accomplishments. Despite impressive achievements and undeniable evidence of success, they struggle to fully embrace uniqueness. This self-doubt often leads to a rollercoaster of emotions, including insecurity, anxiety, depression, and a nagging fear that their so-called “fraudulent” facade will be exposed, even though that's far from the truth.
Does Imposter Syndrome Affect Everyone?
The answer is, yes. Imposter syndrome in the workplace can affect anyone no matter their social status, work background, skill level, or degree of expertise. A recent survey found that one in three American workers reported that they often doubt their professional abilities or achievements. As a matter of fact, the feeling of self-doubt is especially common among young women: 43% report that this feeling describes them very well compared to the 36% of young men. But let’s not forget that imposter syndrome reaches across generations.
According to Forbes, a striking 75% of female executives from across various industries have experienced imposter syndrome at work and in their careers, where they still felt inadequate even with all their accomplishments.
Imposter syndrome can heavily affect a person’s mental health and well-being. While there's no magical remedy for imposter syndrome at work, gaining a deeper understanding empowers us to identify its signs, therefore increasing the odds of overcoming it.
What are the Common Signs and Symptoms of Imposter Syndrome?
Setting unrealistic expectations: The belief that our best isn’t good enough. To make up for this feeling of inadequacy, they end up setting impossibly high standards for themselves.
Fear of failing: Imposter syndrome makes people feel like they can't reach their goals, even when they try really hard. They see these goals as something heavy and impossible to achieve.
Self-doubt: Persistent feelings of anxiety from a lack of self-confidence in their ability to succeed.
Sabotaging own success: Imposter syndrome instills a fear of success in people, convincing them that no matter how hard they work, success remains unattainable for them.
Burnout: People often push themselves hard to overcome feelings of not being good enough and they become mentally burnt out. They put in so much effort that work starts feeling like a burden instead of something that gives them a sense of meaning and purpose.
Not accepting recognition for achievements: When individuals struggle to embrace recognition for their part in the collective accomplishments of the organization, they often opt to credit their positive influence to luck, coincidence, or the collaborative efforts of their colleagues.
What are the five different types of imposter syndrome?
Five types of imposter syndrome infograph.
Not all impostors feel shame of failing in the same manner. This happens because they don't all have the same understanding of what it means to be competent. There are five different types of imposter syndrome, each with its own specific focus.
In reality, people might discover that they relate to more than one type of imposter syndrome at different times in their careers . Take a time to reflect and see if any of these behavioral patterns sound familiar to you or your organization. Recognizing the issue is the first step towards overcoming it.
7 Tips for Overcoming Imposter Syndrome at Work
Talk about it.
Open up to someone about your mental health. A conversation with a supportive friend or colleague can help you see that your imposter feelings are common but irrational. Therapists can aid in recognizing these feelings and developing new behaviors to overcome them. With this knowledge, you can now move forward instead of getting stuck in a cycle.Change your self-talk.
Negative self-talk can magnify feelings of not being good enough. Swap those negative thoughts with positive affirmations like "I am capable" or "I am great.” Learn to cultivate self-compassion to your work home life and use words that grow your strengths and capabilities. Remember that making mistakes and facing failures are a normal part of the journey.Identify the triggers.
Begin recognizing what situations make you feel like an imposter. Certain triggers might include starting a new job, getting a promotion, receiving praise for work or public speaking. Once you know your triggers, you can start to find ways to manage them.Celebrate your successes.
Keep tangible reminders of your successes, like saving emails from your manager praising your work or displaying a card from your partner appreciating your skills and contributions on the fridge, especially on tough days.Let go of perfectionism.
You don’t have to lower the bar, but consider adjusting your standards for success. Focus on progress over perfection. When you don’t meet your standards, view it as a chance to learn and grow, rather than as exposure.Develop psychological safety in the workplace.
Managers can create a psychologically safe work environment, where employees feel comfortable speaking up, taking risks, and learning from mistakes without the fear of reprisal. Encouraging employee feedback is an excellent way to identify and effectively address workplace challenges, ultimately preventing a toxic work environment.Increase knowledge.
The organization can offer resources to support both managers and employees in gaining a deeper understanding of mental health that teaches them to recognize signs of mental stress and assist employees in overcoming it effectively.
When you're in impostor mode, it actually means you've achieved something significant in your life but you’re giving all credit to luck. Try flipping that feeling into one of gratitude and take a moment to appreciate what you've accomplished so far.
Don't let the fear hold you back. Dive deep into that feeling and see where it's coming from. If you’ve tried all these tips and still feel stuck in the imposter loop, don’t hesitate to reach out to a mental health professional for guidance.
Combat Imposter Syndrome with The Rise Journey
Remember that you’re not facing this journey alone. At The Rise Journey, we're dedicated to assisting people and organizations in not only achieving success but also tackling any workplace challenges. We offer valuable support through our coaching programs, wellness and mental health focused lunch and learns, and other various resources.
Connect with our team to see how we can help your organization develop!
Key Takeaways
You're not alone; imposter syndrome affects people of all generations.
Unaddressed imposter syndrome can harm mental well-being, leading to fear, depression, and anxiety. Identify your imposter syndrome type(s) to begin the journey to overcome it.
Patience is key; overcoming imposter syndrome is a gradual process. Take it one step at a time.
Embrace and celebrate your victories, regardless of size.
Seek support and don't hesitate to ask for help. Talk to a friend, trusted colleague, or mental health professional.
