How to Recognize and Overcome Imposter Syndrome

So, over the past few months the issue of Imposter Syndrome has popped up a few times with my clients and on my social media feeds. This got me thinking that perhaps this is a more common issue than perhaps I was aware of. I then got to do some research and to my not-complete-surprise, this issue has moved into the spotlight, particularly over the last two years.

If you have ever felt like an imposter at work, you are not alone. Imposter syndrome can affect anyone in any profession, from graduate students to top executives. Living in a constant state of fear of discovery with feelings of self-doubt and personal incompetence that persist despite your education, experience, and accomplishments could lead to burnout and overwhelm.

Many people tend to experience symptoms for a limited time, such as in the first few weeks of a new job. For others, however, the experience can be lifelong. Having some self-doubt can help us assess our achievements and ability. Too much self-doubt, however, can adversely impact our self-image.

When we begin to feel like our supervisors or colleagues expect more from us than we can manage we may feel unable to deliver. The fear of succeeding may cause a person to hold back and void taking on additional tasks out of fear of being distracted and having their work quality compromised.

Self-doubt can even cause a person to feel that celebrating an achievement will shine the spotlight on the fraudulent truth about their abilities. Similarly, it could cause someone to deny their competency and abilities, chalking these up to chance or some other external factor. A person may not feel sufficiently challenged in their work, but a fear of failure or discovery stops them from seeking promotion or extra responsibility.

Undervaluing one’s skills and abilities can lead those with impostor syndrome to deny their worth. ?Consequently, they may avoid seeking a promotion or a raise because they do not believe they deserve it. If Imposter Syndrome has become a bone of contention for you here are a few ways to recognize this little demon and a few tips and tools to manage it.

How then do we manage this demon – what can we do?

Separate facts from feelings: Feelings are NOT facts so separate these two. Recognize that the achievement you have made did not happen by chance. You actually put a significant amount of work into getting to where you are. If you can’t remember this perhaps it’s time to ask those who were around you, at the time. Your best friend whom you bailed on for coffee six times, or your childs’ sports match or recital you missed because you had a deadline you couldn’t miss, or your partner who had to pick up the slack because you were working late or on weekends. These people remember even if you don’t so before you attribute your achievement to chance remember who pulled the short straw while you were busy achieving.

Take note of your accomplishments: In moments where you feel less-than, it can be helpful to have tangible reminders of your successes. When your manager sends you an email recognizing your excellent work on a project, save that email in a special folder. If your child makes you a card telling you what a great parent you are, hang it on the fridge where you are able to see it on a day when it feels like nothing’s going right. If you have received an award or other accolade for the work you have done, display this in a place of prominence so you never forget what it took to get there.

Stop comparing: Focus on measuring your own achievements instead of comparing your achievement to those of other people. Be realistic, comparing your own life to the life of a carefully curated influencer on social media, is not realistic and is a guaranteed trap for feeling like you don’t measure up.

Get some professional help: If you need professional assistance get it – don’t wait until this becomes a debilitating condition that paralyzes your every waking moment. Taking action helps overcome this. Getting stuck is one thing staying stuck is a whole different ballgame.

Develop a healthy response to failure and mistake-making: Henry Ford once said, “Failure is only the opportunity to begin again more intelligently.” Instead of beating yourself up for falling short, do what players on the losing sports team do and learn from where things may have come unstuck. Learn to value the loss and learn from it. Remind yourself, there will always be a “next time”

Recognize your Limiting Beliefs: If you have been operating under misguided beliefs like, “I should always know the answer,” “Never ask for help” or “There is no room for error” etc; realize that You are human and therefore mistakes are par for the course. When you make a mistake own it, learn from it, fix it and move on. Beating yourself up about it is not going to change the fact that the mistake was made – all you can do is fix it and learn from it. Asking for help is about self-care – if you don’t know or you can’t cope asking for help is an indication that you are human and your mental and physical health is important to you.

Celebrate your wins: Acknowledging and celebrating your wins are important for you as well as for those who have supported you. Dismissing this as a fluke is hugely disrespectful to those who had your back and covered for you when you needed it. This is in particular reference to loved ones and family who inevitably pull the short straw – so don’t dismiss their contributions and sacrifices because you are too busy lambasting yourself. Acknowledge your wins even if it is for those who had your back. You don’t have to be successful to start moving BUT you do have to start moving to be Successful. Sometimes you may have to do it scared or fly by the seat of your pants and that is okay. Courage comes from taking risks – start small if you must but start. Remember growth is never pain-free.

Renata Fester- Your Ideal Coach

Ideal Careers Coaching