Do you think you didn’t earn the promotion? Or that when you got the new job, you tricked everyone? Or perhaps you lack the intelligence to complete your work well?
You are not alone!
Millions of individuals across a wide range of ages, professions, and demographics experience this kind of self-doubt, often known as imposter syndrome.
The psychological condition known as Imposter Syndrome makes you feel unworthy of your position despite all of your professional successes, and it prevents you from taking risks because you are afraid of failing.
Keeping this in mind—and knowing that you are not alone in this battle— let’s look at the signs and strategies to overcome feelings of inadequacy, embrace your qualities, and even learn to accept a compliment.
What is imposter syndrome at work?
Although the phrase has lately become popular in leadership circles, scholars Pauline Clance and Suzanne Imes first introduced the concept in the late 1970s. The phrase describes an insufficiency pattern seen in female graduate students. These women expressed emotions of “intellectual phoniness,” as if they “lucked out” or deceived someone into thinking they were smart and qualified, despite outward indications of success.
“According to studies, almost 70% of people will experience imposter syndrome at some point in their lives.”
It might be challenging to avoid feeling insufficient at times in the fast-paced workplace of today, where there is always something new to learn or a new skill set to perfect. Additionally, social media and digital technologies make it simpler than ever to compare our achievement to that of others, which feeds a vicious cycle of self-doubt. Imposter syndrome has been labelled the “workplace anxiety of the moment,” which makes sense.
Although imposter syndrome has its share of challenges, it is a sign that the people on your team are highly motivated and clever. Here are several signs of imposter syndrome to look out for, followed by the solutions.
What are Imposter syndrome signs at work?
Contrary to popular belief, there aren’t always outward indications that you’re experiencing imposter syndrome at work. Additionally, it’s critical to recognize the problem as soon as possible in order to avoid any negative effects on your job and future pleasure.
Let’s go over some of the most typical signs and how to end it once and for all.
1. You work too much
One indication is a tendency for overwork. Your mind convinces you that you need to take action to stop others from finding out about this because you feel like you don’t know enough, are not clever enough, and are a fraud.
You make up for it by working harder. You might take on more work than your coworkers, lack boundaries, or check your email well into the night.
2. You don’t internalize your accomplishments
Returning to the definition, you do not embrace your victories or accomplishments. You give credit for your achievements to factors other than your own talent.
You believe:
- Perhaps you were lucky.
- Your employer gave it to you since he’s a good guy.
- In your company, being promoted is simple.
- You simply knew who to contact.
- Although you are incompetent, you are skilled at pretending so.
And the list is endless.
3. Greater failure dread
This symptom is not exclusive to imposter syndrome. But generally speaking, I found that those who have imposter syndrome are terrified of failure. They could be discouraged from speaking up or putting themselves out there as a result. It may appear that before sharing an idea or presenting a project, you must be flawless or perfect.
4. Underestimating your potential
You tend to undervalue your abilities, which is another indication. Let’s say your manager informs you that you will be given a new project. There are many brand-new, intriguing, and unique things. Despite evidence to the contrary, your instinctive response is to minimize or question if you have what it takes to take on this.
5. You believe that nobody actually likes you
Even when your manager compliments you after you surpass your goals at work, that voice in your head tells you that she is only saying wonderful things about you because she is a kind person, not because she truly believes them. Of course, your ingrained insecurities are the source of all of these sentiments. You assume that other people feel the same way because you are so certain that you are not good enough.
How to overcome imposter syndrome at work?
Imposter syndrome is a serious and crippling ailment that can have an impact on your professional performance and mental health, despite the fact that it is not an authorized diagnosis. There are measures you can take to manage imposter syndrome if you suspect that you may be afflicted.
1. Acknowledge the emotion
Your feelings are still just as important even though your interpretations of an occurrence are stories rather than facts. Ignoring your feelings is not a strategy for overcoming imposter syndrome. Instead, the best method to combat this sensation is to admit that you’re feeling bad, confirm that it’s alright, and then, if your feelings aren’t justified, let them go.
Begin by settling into the present moment and making a deliberate, conscious effort to examine your thoughts without judgement. This method can help you get in a better state of mind so you can recognize, challenge, and finally get rid of the limiting ideas that contribute to your feelings of inadequacy and self-doubt.
2. Validate your facts
Imposter syndrome makes you feel incompetent at your job. However, these emotions are frequently caused by fear rather than reality. Distinguishing your emotions from the truth is the best defense against imposter syndrome.
“Facts vs. stories” is how the Conscious Leadership Group refers to this contrast between observable truths and what can be captured on camera. How you understand those things is through stories.
While you can’t stop your mind from making up stories, you can focus on the facts. Remember the facts vs. stories of the issue the next time you find yourself in a precarious position. For instance, if you felt guilty after standing out in a team meeting, concentrate on what your teammates actually said.
3. Identify the signs
Impostor syndrome symptoms frequently go unnoticed in our daily lives. But the first step in overcoming these symptoms is realizing they exist.
Impostor syndrome may affect you if:
- Even though you actually worked hard and planned well, it can still feel like you “got lucky.”
- You have trouble accepting compliments.
- You excuse yourself even if you didn’t do anything wrong.
- You have extremely high standards for yourself, which are occasionally impossible to meet.
- The fear of failing paralyzes you.
- You hold back on expressing your confidence because you believe it will come across as cocky or intrusive.
- You’re certain that you are insufficient.
Pay close attention to the words you use, both while speaking to other people and when speaking to yourself, especially when discussing work. Do some introspective thinking about where those kinds of attitudes originated from and what it implies in your work life if you discover that your own achievement or the praise people offer you makes you uncomfortable.
4. Share the problem
In this case, it is unquestionably true that “a problem shared is a problem halved.”
Nobody should suffer alone. You’ll be better able to handle your impostor syndrome if you share your thoughts and experiences with someone else. We advise discussing them with your direct manager as well as a mentor.
It can be incredibly therapeutic to discuss your sentiments of fraudulence with a close friend or confidant, and nearly always, they could help you put those feelings into perspective.
For instance, you might ask them to assist you in developing a system for measuring your achievements or selecting the metrics you ought to track. They might also assist you in looking for new chances to shine and become more visible on your team or at your firm as a whole because of what they know about you and your function.
5. Let go of perfectionism
Impostor syndrome affects a lot of high achievers who have very high standards for themselves and a strong desire to always give their all. However, striving for perfection simply fuels your impostor problem. When you feel like a fake, it’s usually because you’re holding yourself accountable to an unachievable or improbable *perfect* accomplishment.
Try the GEQ Method to get past your perfectionism.
GEQ, or “Good Enough Quality,” is an acronym. In other words, it’s preferable to provide something that is acceptable than aiming for perfection. You need to take action to break the perfectionists’ desire to spend more time planning.
Accept imperfection by taking the following actions:
- Imperfect affirmation: Remind yourself of a positive affirmation whenever you start to feel like a perfectionist. Consider using “It’s OK to be 75% done and not 100%.”
- Unfinished drawing: Grab a pen and some paper, and begin to sketch while having a thought in mind. Start drawing after setting a two-minute countdown! Check out your drawing after the timer goes off. If you didn’t finish, that’s fine! This practice is designed to help you accept all of your unfinished work.
- Realistic goals: Do you have a list of your goals? Take a peek at them if you do. Are they achievable or are you going above and beyond? Be as realistic as you can with yourself and your deadlines.
6. Stop comparing yourself
This is certainly easier said than done, but the only person you should just be comparing yourself to is yourself. Because you don’t know someone else’s whole story and the comparison is flawed from the start, comparing yourself to others is a prescription for disaster.
Social comparison can sometimes exacerbate feelings of insecurity because it helps you focus on the items or attributes you believe you lack, such as a better job or a nicer home.
The next time you notice yourself comparing yourself to others, try looking at people as sources of inspiration or just picturing your ideal self as an alternative. Not only will this help you stop feeling uneasy, but it will also direct your attention inside, allowing you to find your own natural skills and increase your self-esteem.
7. Reframe your thoughts
Our thoughts have power. Our viewpoint on the world has the ability to influence our reality—both positively and negatively.
Start paying attention to your internal dialogue if you frequently struggle with negative ideas, and adjust it as needed. Although you won’t see improvements right away, using this technique over time will help you view things more positively.
For instance, instead of thinking “That was terrible,” try saying “That wasn’t my greatest job, but I’ll do better next time.” By changing the way you think, you can rewire your brain to be more empathetic.
8. Celebrate your success
Avoid the urge to downplay or ignore your own accomplishments, and instead, make an effort to recognize and appreciate each one. Allow yourself and the people around you to acknowledge your accomplishments, regardless of how unimportant you may think they are. Keep in mind that each step you take ahead is a reflection of your abilities, diligence, efforts, and planning.
Allow these triumphs, no matter how tiny, to stick with you intellectually and emotionally. By changing the way you view yourself and your achievements, this technique can eventually help you control or overcome imposter syndrome.
What are the 5 types of imposter syndrome?
Dr. Valerie Young, a co-founder of the Impostor Syndrome Institute, divided those who experience imposter syndrome into five major groups in her 2011 book The Secret Thoughts of Successful Women: Why Capable People Suffer from the Imposter Syndrome and How to Thrive in Spite of It.
The five types of impostor syndrome personalities, according to Dr. Young, are:
- The perfectionist: Perfectionists frequently struggle with significant levels of anxiety, doubt, and worry, especially when they set extremely difficult objectives for themselves that they are unable to meet. Instead of acknowledging their successes, a perfectionist would concentrate on the things they could have done better.
- The expert: According to Young, experts won’t feel content with their work until they believe they have learned everything there is to know about the task at hand. It may be challenging for this person to finish jobs and projects since they spend so much time looking for knowledge.
- The superhero: Superheroes frequently succeed because they put in a lot of effort and work. This person is more prone to burnout, which can harm their physical and mental health as well as their interpersonal relationships.
- The natural genius: Natural geniuses may pick up new skills quickly and easily, but when faced with a challenge they cannot handle, they may become embarrassed and feel weak.
- The soloist: The soloist is a dedicated individualist who prefers to work independently. The soloist could worry that seeking assistance will expose their incapability. In an effort to establish their self-worth, they can reject and discourage assistance.
How to help employees with imposter syndrome
While imposter syndrome is difficult to get through, struggling employee can rediscover their sense of optimism with the help and support of a reliable manager.
Let’s look at a couple of ways.
1. When credit is due, give it to them👈
People would toil and even die for money, but not for fame. It’s simple human nature, to put it simply. Even the most successful and successful people suffer from imposter syndrome. As we compare ourselves to the highlight boards in the era of social media, doubt becomes all too simple. The simplest method to dispel uncertainty is to give genuine credit to your staff.
2. Say something uplifting in particular🤛
Generalizations are the nest of impostor syndrome. To rebut inaccurate generalisations, provide particular instances of positive affirmation. Be sincere, but emphasise the particular skills they offer to the position as proof that they have earned it. Recognize what makes them doubt themselves, then repeat as necessary. It’s OK to also recommend counselling in extreme situations.
3. Recognize their accomplishments and efforts👏
By highlighting an employee’s skills and praising them when they complete tasks well, a manager can help an employee gain confidence. A manager can also point out an employee’s potential growth areas and offer training and development opportunities to support that growth. These techniques will assist the worker in gaining self-assurance and elevating their self-worth.
4. Let them know where they stand✌️
Giving staff feedback eases imposter syndrome. The employee gains confidence in themself and is sure to understand where they stand inside the system thanks to the feedback. The person can then respond appropriately and gain knowledge going forward by using it as a thermometer.
5. Normalize it, but assist in coaching them through it 🤝
Help them realize that it’s natural for them to experience those emotions. People will ultimately find themselves in a role that challenges them and make them feel inadequate if they keep pushing themselves to advance and evolve. Managers can assist by being approachable, mentoring them, and paying close attention to their positive feedback and recognition. Inform them when they are rocking it!
Imposter syndrome, when taken too far, can affect an employee’s performance, career path, and general well-being. Organizations must acknowledge its presence and take aggressive steps to combat it at work.👍👍
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