Do you feel like everyone except you has it all figured out? Like they’re deserving of their successes but yours are down to luck? Are you constantly afraid of being found out? You might be struggling with imposter syndrome.
01.Imposter syndrome is a psychological phenomenon characterized by persistent doubt of one’s own intelligence and competency. Higher prevalence in women and especially in women of colour can be associated with awareness of existing workplace biases which result in increased pressure to perform. Whilst not classified as a mental illness in its own right, imposter syndrome can occur on its own or as a symptom of conditions such as depression and anxiety.
Individuals experiencing imposter syndrome feel as if they are deceiving the people around them into perceiving them as accomplished and capable. They often carry feelings of guilt for being in positions they do not consider themselves deserving of and worry that other people will eventually catch on.
Imposter syndrome is associated with heightened sensitivity to negative emotions, low self-esteem, and perfectionism. Individuals who are highly self-critical are unlikely to see anything they do as being ‘good enough,’ thus considering themselves unworthy of their accomplishments. It can also come about as a result of spending time in highly competitive environments. For example, intense academic pressure in childhood may translate to unrealistic and unsustainable career goals in adulthood.
Alongside their fear of failure, people with imposter syndrome may also fear success. This is because performing well may lead to increased expectations and greater workload, resulting in heightened pressure and perceived risk of failure.
Most people who experience this phenomenon are in fact, well accomplished individuals. Despite this, their lack of faith in themselves can bleed into their work, hobbies and relationships, slowly becoming a self-fulfilling prophecy.
02.Researcher Dr Valerie Young identified 5 forms of imposter syndrome. These are:
- The perfectionist: this person aims for flawlessness in everything that they do. This standard is unrealistic, leading to any minor setback being perceived as failure.
- The natural genius: this person has had learning and skill development come naturally to them throughout their lives. They associate difficulty absorbing new information or mastering new skills with incompetency.
- The soloist: this person is fiercely independent and ties success to their ability to do everything alone. They consider asking for and accepting help a sign of inadequacy.
- The expert: this person associates competency with knowing everything. They dedicate their time to endless preparation and never feel 100% ready for the tasks they take on.
- The superhero: this person believes they must overwork themselves to prove their worth. They push themselves to excel at everything and struggle to maintain boundaries, leading to burnout.
03.Overcoming imposter syndrome requires a significant shift in our fundamental self-perception. It requires intentional acknowledgement of one’s own capabilities, hard work and successes without the lens of comparison and self-criticism.
04.Some approaches to managing and overcoming imposter syndrome include:
- Talking with friends, mentors and a therapist about how you are feeling. Discussing your fears openly gives them less power, and listening to other perspectives helps you develop an objective understanding of your situation. Building a support network also combats feelings of loneliness and provides a source of guidance, support and validation.
- Challenging your feelings of self-doubt. Asking yourself questions such as, ‘What do my colleagues gain from giving me false praise?’ and ‘Would I expect the other people in my life to never make any mistakes?’ will provide you with an opportunity to see things from an outside perspective and recognize that you are deserving of your successes.
- Reminding yourself of your journey and your achievements to date. Reflecting on how far you’ve come can highlight your capabilities and drive home the belief that you are deserving of the opportunities you are given.
- Breaking down big projects into smaller, more achievable tasks and celebrating the little wins as much as the big wins.
- Frequently engaging in mindfulness practices which allow you to disengage from self-critical thought processes and take a more objective, grounded approach to the task at hand.
05.Imposter syndrome is not fact, it is merely a mean voice in our heads that we can combat by practicing self-compassion. We all deserve to take up space and we do not need to know everything or never make mistakes for our voices to matter. So, let’s practice empathy towards ourselves and others, hype each other up and make the world a softer, gentler place for all of us.
Alongside their fear of failure, people with imposter syndrome may also fear success. This is because performing well may lead to increased expectations and greater workload, resulting in heightened pressure and perceived risk of failure.
