How do you get rid of imposter syndrome?

"I fear my team will leave once they see me as the fraud I consider myself to be." Joe has an M.D. and Ph.D. from a prestigious Ivy League school, and he’s developing new cancer therapies for his pediatric patients. By any measure, one would think Joe should have great confidence in his abilities.

Joe is a typical client we work with in the life sciences industry, where more than 82% of people face these cognitive and psychological challenges, often leading to increased depression and anxiety, less risk-taking, a lack of creative expression, and frequent career burnout. This is particularly true for high-performing individuals like Joe.

While many factors contribute to this phenomenon, and there are equally numerous treatments or therapies to combat its effects, we have garnered insights from our experience that have helped alleviate these feelings in innovative and passionate leaders. Here, I suggest three framework practices to help mitigate these effects and refocus on your goals or vision.

Take a Breath

The popularity of mindfulness practices, breathing exercises, meditation, and physical exercise has soared as methods to help the mind refocus on the body. Too often, we feel we're too busy to care for ourselves, overwhelmed by demands from employees, collaborators, or even patients. We fear that if we stop, everything will fall apart. However, the human body is not designed to operate at full throttle indefinitely. We often ask our clients, "What would happen if you floored the gas pedal in your car and kept it at full speed?" We also inquired how they would advise their own teams if they were experiencing similar feelings. This approach is particularly effective when we discuss their family, asking what they would recommend to their children.

Actionable Steps:

• Schedule Daily Mindfulness: Allocate 10 minutes each day for mindfulness exercises, such as meditation or deep breathing, to reconnect with your present state. Apps like Calm or Headspace can guide you through these practices.
• Physical Reconnection: Engage in regular physical activity that you enjoy, whether it's yoga, walking, or cycling, to help clear your mind and reduce stress.

Expert Insight: "Taking time to breathe and connect with your body helps ground your thoughts away from imposter feelings," explains Dr. Susan Newman, a psychologist specializing in corporate wellness.

Ask Why This Is Important

Reminding ourselves why we are advancing is crucial, but it is equally important to regularly revisit and re-envision our ultimate goals. High-performing individuals often drive themselves hard and need to be reminded of why they chose their career paths in the first place.

Their motivation often transcends arbitrary goals linked to finances or notoriety. We find that those we work with are driven by passion or by external motivators such as their patients, employees, or their organizations. We encourage them to refocus their 'why' on who they are advocating for, which can also resonate deeply with parents.

Actionable Steps:

• Vision Board: Create a vision board that illustrates your career goals and personal aspirations. Refer back to this board to remind yourself of the larger purpose behind your daily efforts.
• Reflective Journaling: Maintain a weekly journal where you articulate your motivations and reassess them regularly. This helps keep your goals aligned with your personal values.

Real-Life Example: Jonathan Thon, a CEO of a biotech startup, shares, "Revisiting my original motivations for founding my company helps me overcome moments of doubt and re-energizes my commitment."

Re-Write Your CV

While maintaining an updated LinkedIn profile, resume, CV, or bio-sketch is common, we seldom take the time to reflect on our accomplishments. We encourage our clients to recap their achievements and reflect on their emotions upon succeeding at each career stage. "How did you feel when you graduated? What did you do to mark the occasion of your first publication? Who celebrated with you?" This reflective exercise can reaffirm one's achievements and reinforce their ability to accomplish significant goals.

Actionable Steps:

• Accomplishment Inventory: Make a list of all your key achievements, no matter how small they seem. Include the impact of each achievement on your organization or field.
• Celebrate Successes: Write down how you celebrated each major career milestone and who was there with you. This exercise boosts your morale and reinforces your sense of accomplishment.

Downloadable Resource: Visit our website to download a CV template designed to highlight your successes and reflect on your professional journey.

These are some of the strategies we suggest to coach our clients through their leadership development journey. As we develop larger goals and envision what could be, questioning the feasibility of our dreams, especially if they are innovative or unprecedented, is natural. Embracing this journey and recognizing that imposter syndrome can help us reflect and confirm if our dreams are truly worth pursuing is vital.

I’d like to remind you that while these are merely suggestions and strategies, we are not professional healthcare providers. We take mental and psychological health seriously and advise seeking the advice of a professional psychological healthcare provider if you are suffering. The mind is a powerful tool; learning to wield it to create the life we desire rather than the life we dread is crucial.

Lastly, remember that you are not alone in these feelings; sharing your struggles can help. What strategies have you seen or experienced that helped you or someone you know cope with "imposter syndrome"? We’d love to hear from you.

SUMMARY:

We provide strategies to mitigate the negative effects of imposter syndrome, a cognitive and psychological challenge that affects more than 82% of people in the life sciences industry. These strategies suggest taking care of yourself through mindfulness practices and regular physical activity, reminding yourself why you are advancing in your career, reflecting on your accomplishments, and celebrating your successes. By embracing the journey and recognizing that imposter syndrome can help you grow, you can overcome feelings of fraud and refocus on your goals.

Watch the video for more insights, examples, and actionable steps to combat imposter syndrome. We'd love to hear your strategies and experiences.

In this video, we address the pervasive problem of imposter syndrome, which is especially prevalent among high-performing individuals. These are practical ways to navigate imposter syndrome, but remember that seeking professional psychological help is crucial when needed. Sharing your experiences can also be helpful.