7 Symptoms of Imposter Syndrome (and How to Breathe through Them)

The term imposter syndrome was coined in 1978 by psychologists Suzanne Imes and Pauline Rose Clance, who described it as an “internal experience of intellectual phonies” among high-achieving women. These feelings of self-doubt, unworthiness or being found out to be a fraud can affect anyone in the workplace. However, they are especially threatening to Black women at work when compounded by racism, sexism, elitism, microaggressions and constant questioning of one's authority and your right to be in the room. For example, Black women are more likely than other women to be asked to provide evidence of our competence – 40% compared to 30% of all women and 14% of men – according to The State of Black Women in America report.?

Imposter syndrome can also come into play in the context of salaries and compensation. Have you ever found out that your white male colleague with the exact same title as you was getting paid significantly more? When that happened to me, I started to associate my compensation with my self-worth, which was terrible for my mental health.?

In my book, Black People Breathe, I have a chapter called, “Countering Imposter Syndrome with Courage.” Believe it or not, breathwork can help you cope.?

Not sure if you’re experiencing imposter syndrome? Here are seven common symptoms and examples of the negative self-talk that may accompany it.

Feeling like a fraud: “I’m a fake and I’m going to be found out.”

Feeling like a fraud makes it difficult to enjoy your success. It also can induce feelings of anxiety if you’re constantly on edge and worrying about being found out.?

Hard to accept praise: “I got lucky. They’re just being nice.”?

Ironically, many of us make excuses for why the praise we receive may not be true, but when we receive criticism we accept it as truth and repeat it over and over again in our mind. When you focus on the negative like it’s the only thing that matters, it begins to define you.

Inflexible Goal Setting: “If I don’t reach this goal, it will prove to everyone that I am as incompetent as they think I am.”

Holding yourself to incredibly (sometimes impossibly) high standards that no reasonable person could reach is unproductive and unhealthy. When you don’t reach that impossible goal in the way or the time that you wanted, you may start to feel unworthy.

Perfectionism: “I have to know everything about this topic and get everything right.”?

When you’re tied to everything being perfect, you’re setting yourself up for failure and feeling perpetually unsatisfied with yourself and your work. This can lead to feelings of low self-esteem and have a negative impact on your performance.

Intense fear of failure: “Failure is not an option.”?

Are you scared to fail? Do you find your fear of failure paralyzing? For Black folks, phrases such as “fail fast, fail often” that are popular in industries such as tech don’t always seem like they apply to us. If we fail often, we might not be extended the same grace as others receive. However, I invite all people to shift your perspective on failure. See it as an opportunity for learning and growth.

Self-sabotage: “I’m not going to apply for that promotion or ask for that raise because they’re not going to give it to me anyway.”?

Have you ever decided not to apply for a job or request a promotion/raise because you felt like you weren’t qualified? We often deny ourselves a career opportunity before we even try because of self doubt and a fear of rejection. As a result, we hold ourselves back from reaching that next level.

Typically turn down help. “I got it!”?

Whenever I would get a new role in my former career as a tech executive, I’d want people to know that they made the right decision in choosing me. So, when they’d ask if I needed any help, I’d confidently say, “No, I’m good!” Even though I actually could have used help, I chose the more difficult path of trying to figure it out for myself. This is another form of self-sabotage. In the end, you’re stressed trying to figure it all out on your own.

Any of these symptoms sound familiar? Check out my LinkedIn workshop, "Rethink Imposter Syndrome" -- where I share breathwork techniques to help you channel your inner strength, quiet any voices of doubt and allow your best self to shine.

Also, try these breathing techniques in the chart below the next time you experience that voice of self-doubt.

Lion’s breath:?Use right before you’re going into a circumstance when you need to use your voice. The Lion’s Breath gives you a boost of confidence when you need it.?

Humming Bee Breath: Use when you need to focus and concentrate during those moments that all the voices of self-doubt are distracting you.?

Solar Plexus Breath: The solar plexus is the chakra in the area around the abdomen. In the yoga tradition, the solar plexus is the chakra located above the belly button up to the breastbone. This chakra is the center of our self confidence, our will power, and our ability to take action. Intentional breathing into this area can be very effective in helping to believe in ourselves.?

Belly Breath: Do you ever get nervous when you're in front of people? Use the Belly Breath when that voice of self doubt creeps up in and you need to calm your nerves. You can use this technique even when other people are around and they’d have no idea.?

Zee Clarke is the author of Black People Breathe (Penguin/Random House). Order your copy at blackpeoplebreathe.com. As a successful Black woman executive in corporate America, Zee used to think that high stress levels and stress-related health conditions were a baseline requirement if she wanted to remain employed. Then the Harvard MBA discovered mindfulness, and it changed her life. Now Zee leads?transformative workshops?on mindfulness, breathwork and stress management tools for BIPOC employees at organizations such as Google, Visa, AMC Networks and more. Learn more at?https://www.zeeclarke.com/