You might’ve heard someone on social media reference Imposter Syndrome in a comical, self-deprecating, or flippant manner, but what exactly is Imposter Syndrome, and how can you overcome it?
What is Imposter Syndrome?
Imposter Syndrome, although not a recognized disorder in the DSM-5, is a very real and studied psychological phenomenon that results in stress, anxiety, and depression. According to researchers, Imposter Syndrome often occurs during life changes, increased responsibility, perceived failure, or even following success. At the very core of Imposter Syndrome lies an unfounded or exaggerated feeling of fraudulence or incompetence when faced with a problem or opportunity.1
For instance, let’s say you just got the promotion you’ve been working hard to achieve for years, only to suddenly feel self-doubt when given the new title and responsibilities. This self-doubt might manifest as feelings of insecurity, incompetence, or pressure to succeed, or irrational thoughts that you might get fired once everyone at work finds out that you can’t perform to their expectations.
Why am I experiencing Imposter Syndrome?
Since your strengths, merits, and contributions to the organization have been rewarded and you have no reason to think otherwise, why are you unexpectedly flooded with such negative emotions when you should be celebrating your success? The exact causes may vary person-to-person and are still being studied by psychologists, but preliminary findings suggest that those who suffer from Imposter Syndrome develop a fear of failure, aspirational remorse (realizing you didn’t want something you’ve worked towards only until after you’ve achieved it), or perfectionism.1
In many cases, Imposter Syndrome isn’t just internal; it’s a reaction to the environment and the people around you. It’s not that you’re inadequate, but that you’re surrounded by the wrong people or toxic environments that make you feel that way. Dismissive colleagues or supervisors, for instance, can make your contributions feel insignificant. Micromanagement might suggest you aren’t trusted to handle responsibilities. A lack of recognition can leave you feeling invisible or easily replaceable, while constant comparisons with others can fuel self-doubt.
Being excluded from decision-making processes sends the message that you don’t belong or that your input isn’t valued. Cultural or systemic biases, especially in cases involving race, gender, or background, can reinforce feelings of “otherness,” no matter how competent you are.
This means that Imposter Syndrome isn’t always a false belief about yourself; it can be a valid response to being undervalued or underestimated in your environment. In such cases, the issue is not entirely within you; it may be the people, culture, or systems around you that need changing.
How can I ease my Imposter Syndrome?
Once you’ve recognized that self-doubt and fear are starting to cause stress, anxiety, and/or depression, you can practice one or more of the following tips to feel self-assured and confident as you embark on any professional or personal endeavour.
- Acknowledge your strengths and accomplishments. You are a capable, intelligent, and hard-working person whose unique skills, knowledge, and abilities are real. Despite any negative self-talk that might occur in your mind, your strengths have led you to accomplish many things and will continue to serve you well in the face of adversity.
- View obstacles as learning opportunities. Setbacks at work or in your personal life can sometimes seem daunting or even insurmountable. However, knowing that you can learn from –rather than fear– obstacles, such as a challenging project at work or a disagreement with your partner, can help shift your perspective, think positively, and embrace difficulties.
- Remember, you deserve everything you have. If you tend to be your harshest critic, try to remember that every good thing in your life is deserved. Everything you’ve accomplished can be directly attributed to your hard work and dedication – certainly not luck.
- Try not to engage in “magical thinking.” Magical thinking is the act of assuming we have the power to control the thoughts, feelings, and actions of others. In reality, our influence is actually quite limited, so we should give people the benefit of the doubt that they can evaluate your competencies objectively. That means, if your boss gave you a promotion or more responsibilities, that’s because you earned it – not because you tricked them into thinking you’re the right person for the job.
- Take life changes in stride. Life changes can come with a lot of pressure, which can lead to stress, burnout, sleep disturbances, and an array of other psychological and physical symptoms. To relieve these symptoms, know your limits, practice self-care whenever possible, and believe in yourself. Always affirm that you’re capable, deserving, and resilient – because that’s the truth, no matter what those intruding thoughts might say.
Get Support with Imposter Syndrome
Whether you’ve gotten a promotion, run into an unforeseen obstacle, or experienced a significant life change, such as becoming a parent or changing careers, you don’t have to let self-doubt and fear interfere with the success you deserve.
Book an appointment with a Homewood Therapy@Home counsellor to talk about the stress, anxiety, or depression you’ve been feeling as a result of Imposter Syndrome: https://homewoodhealth.com/home/services/therapyathome/
1Imposter Phenomenon(Heucker et al., 31 July 2023)