Nobody wants to experience imposter syndrome at work, yet it is surprisingly common, especially among women. Psychologists Clance and Imes (1978) first coined the phrase ‘Impostor syndrome’ as the feeling that you’re not smart enough or don’t have what it takes to succeed in your field. Their work highlighted that most people experience it at some point, with women being especially impacted. Despite outstanding professional or academic achievements, women who experience imposter syndrome persist in believing they are not enough and have fooled anyone who thinks otherwise. The fear of being ‘discovered’ as an impostor can be paralysing, but it doesn’t have to be. It can lead you to second-guess your abilities, fear failure above all else, and cause you to retreat from opportunities that could advance your career.
Clance and Imes’ (1978) work explored the perception of success in women experiencing imposter syndrome. They found that women tend to find alternative explanations for their accomplishments other than their own intelligence or ability. Women are more likely to project the cause of success to luck or effort that does not equate to their inherent ability. Tiefenthaler’s (2018) imposter syndrome research states that the more education and skills women acquire, the more they doubt their abilities. As a result, women who experience imposter syndrome tend to work harder in the hope of achieving the status and recognition they fear they have never earnt.
Some people experience imposter syndrome daily, whereas others might only feel like a pretender at pivotal points in their life or career. These tips will help you cope with imposter syndrome at work so that you can tackle those fears head-on instead of letting them hold you back.
Talk it out with someone you trust
∙Sharing with a friend
Tiefenthaler (2018) found that many women who suffer from imposter syndrome suffer in silence. If you’re feeling like an imposter at work, you might find it easier to talk to a friend rather than someone in a position of authority. Having an impartial friend outside of work can be a great sounding board to help you process what’s going on and figure out what to do next. You might be surprised at how much perspective you can get just by getting your feelings out.
∙Seeking Mentorship
Another useful way to overcome imposter syndrome is to find a mentor. Typically, a mentor has walked your path and might even have similar imposter experiences. The tricky thing about the imposter experience is the voice in your head that tells you that your problems are unique. Finding a suitable mentor will help you soon realise that your mentor’s career trajectory and personal experiences might be very similar to yours.
Challenge your thinking and your language
∙Identifying negative self-talk
If you’re feeling like an imposter, it’s important to really tune into that voice in your head. Negative self-talk can only lead to feeling worse and more anxious. Next time you find yourself feeling like you are not good enough, try answering these 4 simple questions:
- What evidence do I have to prove this belief?
- Does it help to hold on to this belief?
- How does it make me feel to hold on to this belief?
- What would happen if I thought the exact opposite?
∙Replace negative language with positive alternatives
Don't be afraid to ask for help
If you’re feeling like an imposter at work, it can feel like you need to figure everything out on your own. You might think that asking for help might make you look like an imposter—but it doesn’t have to. Not sure how to do something? Ask your manager or an expert on your team. Not sure if you’re on the right track? Ask your manager for feedback. Don’t know what skills you need to succeed in your role? Ask your manager or someone in human resources.
Remember that seeking help is essential to prevent burnout. Feeling like you don’t belong in your job? Ask your manager for suggestions on how to get more involved in your department or other projects. Asking for help can help you get past imposter syndrome and get the skills and experience you need to succeed in your role while avoiding the risk of burnout.
Remember that everyone feels like this sometimes
As you navigate your career path, it’s not uncommon to feel like you’re not measuring up to others who appear to have everything in order. However, it’s important to remember that everyone experiences feelings of self-doubt or imposter syndrome, even the most accomplished and successful individuals. These insecurities are a natural part of the human experience, and it’s essential to recognise that you’re not alone in this.
When you encounter someone in your industry who seems to have it all together, it’s easy to let imposter syndrome undermine your confidence and prevent you from forming a relationship with them. However, trying not to let these feelings hold you back is essential. This person could be an invaluable mentor or ally, and by taking the time to get to know them, you may gain valuable insights into their struggles and how they overcame them. Don’t be afraid to take the leap and reach out to them – you never know what kind of opportunities could arise from a new connection.
Take an objective view of your achievements so far
A great way to remind yourself how fabulous you are and that you are not fooling anyone is to maintain a mindset of positivity. Take a moment each day to reflect on your accomplishments with pride and positivity. By appreciating the progress you’ve made and the contributions you’ve offered, you can boost your self-confidence and reduce feelings of imposter syndrome.
Take a step back from your imposter syndrome
Identify what is causing the self-doubt. E.g. even if you have less experience than your colleagues, it doesn’t mean you are not competent. Instead of worrying about not ‘measuring up,’ take the opportunity to present new ideas and offer a fresh perspective.
Be your biggest advocate
At the end of each day, list three things that you contributed to that went well. Or it could even be three things that you’ve learnt. Do it every day for a month and then reflect back on them. You’ll be surprised how much you have accomplished in just thirty days!
Get involved with a project that stretches you
Something small that stretches you just outside of your comfort zone and that’s easy enough to succeed at with your current skill level can help build resilience. Taking on a project just a little outside of your abilities can build confidence and develop the resilience needed to face challenges. And when you succeed at the project, take some time to celebrate your victory. Having a successful project under your belt will help build confidence in your abilities, which will help you get past the imposter syndrome.
Focus on what you are presenting rather than yourself
Many of us have sleepless nights before a big presentation. Many people who suffer from imposter syndrome are mainly worried about their credentials. They somehow feel they will be spotted as a fake, a charlatan and a fraud. Try to focus on what you are presenting; it moves the focus towards the fact-based presentation material rather than whether you deserve the credit or not.
And finally...
Recognising that imposter syndrome exists and you don’t need to go through it alone is the first step to conquering it. Remember you’ve worked hard to get to where you are, and with practice and self-awareness, you’ll start to realise you deserve to be where you are!
References
Clance, P.R. and Imes, S. (1978) ‘The Imposter Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention’, Georgia State University.
Tiefenthaler, I. (2018) ‘Conquering Imposter Syndrome’, University of Montana Journal of Early Childhood Scholarship and Innovative Practice: vol. 2, Iss. 1, Article 4.
