How to Combat the All-Too-Real Issue of Imposter Syndrome

Everyone has times when they feel like a failure. Even high achievers can sometimes doubt their accomplishments and believe that they aren’t as competent as others might think. Especially women in the business world—who have had to work extra hard to attain recognition for their achievements—often feel that they are in some way lacking.

If you or someone one you know feels like this, it might be imposter syndrome . First defined by psychologists Suzanne Imes, PhD and Pauline Rose Clance PhD in the 1970s , imposter syndrome is experienced among competent, intelligent people who are unable to internalize and accept their success. They tend to attribute their achievements to luck rather than to ability, and are filled with self-doubt, and frequently, anxiety or depression.?

By definition, says Imes, most people who suffer from imposter syndrome cope with it in silence. “Most people don’t talk about it,” she said. “Part of the experience is that they’re afraid they’re going to be found out.” Yet she adds that the experience is not uncommon.?

When Clance and Imes first defined imposter syndrome, they thought it was unique to women. But research has revealed that men, too, can also feel like frauds and undeserving of their achievements. Surprisingly, people with imposter syndrome are not only accomplished, but they often hold high office or have numerous academic degrees. Yet rather than acknowledging their successes, they tend to attribute them to luck or good timing and not their hard work.

What causes imposter syndrome? According to Psychology Today , many people who develop imposter syndrome faced serious pressure from their parents about their academic achievements as children; research has shown that approximately 70 percent of adults may experience the condition at least once in their lifetime. Imposter syndrome can stem from different root causes, including family dynamics, low self-esteem, fear of failure, societal expectations, and racial and/or gender discrimination. According to Clance, imposter syndrome and perfectionism frequently go hand in hand. People who struggle with this issue believe that every task they undertake has to be completed perfectly.?

?Imposter Syndrome Institute co-founder Valerie Young, Ed. D., is widely recognized as a leading expert on the condition. Since 1985, Young has delivered a solution-oriented and surprisingly upbeat message to close to half a million people worldwide at companies including Google, IBM, Facebook, Microsoft, and Chrysler. She has developed ten steps for conquering imposter syndrome :

1. Break the silence. Shame keeps a lot of people from talking about their fraudulent feelings. Knowing there’s a name for these feelings and that you are not alone can be extremely freeing. And there are therapists and support groups that can help.
2. Separate feelings from fact. Everyone feels stupid from time to time. Realize that just because you may feel that way, doesn’t mean you actually are dense or clueless.
3. Recognize stereotypes. A sense of belonging fosters confidence. If you’re one of a few people in a meeting, classroom, or workplace where others are much older or younger, then it’s only natural you might feel like you don’t fit in. And if you’re the only woman, person of color, or individual with a disability to achieve something in your field, there’s added pressure to represent your entire group. Instead of taking your self-doubt as a sign of your ineptness, recognize that it might simply be a response to being on the receiving end of stereotypes about competence and intelligence.?
4. Accentuate the positive. Being a perfectionist means you care deeply about the quality of your work. The key is to continue to strive for excellence when it matters most, but don’t labor over routine tasks, and forgive yourself when the inevitable mistake happens.?
5. Develop a healthy response to failure. Rather than beating yourself up for falling short, do what players on a sports team do when they lose a game; learn from the loss and move on.
6. Assert your rights. Recognize that you have just as much right as the next person to be wrong, have an off-day, or ask for assistance.?
7. Write a new script. Become consciously aware of the internal script going on in your head when you’re in a situation that triggers Imposter feelings. Then, instead of thinking, “Wait ‘til they find out I have no idea what I’m doing,” tell yourself, “I may not know all the answers, but I’m smart enough to figure things out.”?
8. Visualize success. Do what professional athletes do. Spend time picturing yourself making a successful presentation or calmly posing your question in a class. This can ease performance-related stress.?
9. Reward yourself. Break the cycle of continually seeking validation outside yourself by learning to pat yourself on the back. Take a moment to savor even small successes.
10. ?Fake it ‘til you make it. The point of this worn-out phrase means that you don’t have to wait until you feel confident to start putting yourself out there. Courage comes from taking risks. Change your behavior first and allow your confidence to build.?

Other ways to overcome imposter syndrome include setting realistic goals, and letting go of comparing yourself to others. Social media shows people at their best, but everyone faces their own struggles, even though they may not talk about them. Instead of being envious of or filled with feelings of worthlessness when you see others’ achievements, use them as motivation for your own path. Acknowledge your expertise, and bask in your well-deserved recognition.

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