MENTAL HEALTH AND WELLNESS

5 Ways To Change How You Think And Conquer Imposter Syndrome

Yes, it is real. Yes, you can overcome it.

Have you ever gotten a job/promotion you thought you received in error, you were so convinced that you will be found out by your supervisor and colleagues any time?

Or,

Ever felt like all your accomplishments were a result of coincidence and luck and not your competence or skill?

Well, that is the Imposter Phenomenon.

I first came across the Imposter Phenomenon on a webinar about career development for women in STEM industries (STEM: Science Technology, Engineering, and Mathematics). I remember then that some of the symptoms resonated with me significantly. Still, I was skeptical. Was the imposter phenomenon a real thing? I soon discovered that not only is it real, it is also quite prevalent and affects people irrespective of gender, age, social status, or industry of specialization.

So, what is the Imposter Phenomenon?

Impostor Phenomenon/Imposter Syndrome (IP) refers to a behavior pattern that causes you to doubt your accomplishments and have a persistent deep-rooted fear of being exposed as a fraud. You believe you have only succeeded due to luck, not from your talents, skills, or qualifications.

It was first identified in 1978 by psychologists Pauline Rose Clance and Suzanne Imes. Clance later developed an impostor phenomenon test that allows you to rate yourself on the Clance IP Scale.

“I have written eleven books, but each time I think, ‘Uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.’” — Maya Angelou

The Five Types of Imposter Syndrome

Dr. Valerie Young, an expert on the topic, suggests that people who struggle with imposter syndrome fall into one or a combination of the following five subgroups:

1. The Perfectionist: Sets excessively high and somewhat unrealistic goals for themselves, and when they fail to reach a goal, they experience significant self-doubt.
2. The Superman/woman: Convinced that they are frauds, they push themselves to work harder (often to extremes) to measure up. They feel the need to succeed in all aspects of their life.
3. Natural Genius: Judges their competence based on speed and ease of accomplishing tasks. If they have to struggle to accomplish something or cannot achieve a task/goal on their first try, they feel shame, guilt, and unworthy.
4. The Soloist: Feels they have to accomplish tasks on their own. They find it difficult to ask for help as they equate needing help to failure and incompetence. They are often unable to delegate tasks.
5. The Expert: Feels the need to know every piece of information before they start a project. Continually searches for new training courses and certifications to improve their skills. They rarely ask questions or participate in meetings to fear appearing unintelligent if they do not know the answer.

70% of people experience imposter syndrome at some point in their lives.

My imposter syndrome manifests as Natural Genius/Soloist. The natural genius traits were evident from very early on, while the soloist traits manifested much later.

My academic performance has always been above average. In primary and high school, I was one of the top students in my classes. So, I started expecting to do well at everything on my first try, which became my metric for success.

I remember then; I would get resentful when someone outperformed me on a test. Of course, I was young and barely understood the intricacies of human emotions. So, I chucked it up to good old fashioned competitiveness.

Then, I wrote my SATs, and I bombed them. The feeling of shame and worthlessness was overwhelming. I felt like a total fraud — if I were as smart as I thought I was, I wouldn’t have to write the SATs twice. — imposter syndrome.

In college, it only got worse. I was the nightmare teammate — that person no one wanted to work with. I was awful at receiving criticism and feedback. Outwardly, I would lash out, but within myself, I would think — Snap! I should have thought of that. Why didn’t I? Why did I make that mistake? Why couldn’t I solve that equation correctly the first time around?

Every instance where I didn’t complete a task or assignment perfectly at the first go reinforced my feelings of unworthiness, and I would lash out in shame — imposter syndrome.

Early in my career, this morphed into Soloist behaviors. I would take on enormous volumes of tasks and responsibilities and never seek help even when I was drowning or stuck. I convinced myself that I didn’t work well with others — This was a lie. It was my imposter syndrome talking, telling me that if I worked on my own and succeeded, I’d prove to everyone that I am intelligent and indispensable because I felt I wasn’t.

“You think, ‘Why would anyone want to see me again in a movie? And I don’t know how to act anyway, so why am I doing this?’” — Meryl Streep

If you have experienced any of these feelings or identify with any of the mentioned groups, you are not alone. An article published in the International Journal of Behavioral Science shows that 70% of people experience imposter syndrome at some point in their lives. The good thing is, it is beatable!

Here are five ways I have re-shaped my thinking to help me manage my imposter syndrome:

Self-validate

Take the time to appreciate how far you have come and how much you have already achieved. Encourage yourself, acknowledge your strengths and limitations, and set realistic goals for the future.

Accept your mistakes

See your mistakes as opportunities for development and not as evidence of perceived failure. Making mistakes is inevitable. You can not be an expert at everything, that is OK. Be kind to yourself.

Just Do It!… Literally

Encourage yourself to start that project you have been planning for months. There will never be a perfect time or perfect plan. Your work will never be 100% flawless and, you’ll never reach the finish line until you start the race.

WIP (Work in Progress)

Accept that you are a work in progress. We ALL are. You will never know it all. Adopt an attitude of continuous learning and stay curious.

Share and Ask for Help

Your insights are invaluable and unique. The people you think know it all do not and are just as eager to learn from you as you learn from them.

The truth is we all experience moments of doubt, that is perfectly normal. The goal is not to be crippled by them. When you step out of your mind and act despite your fears, you create avenues to actualize your potential.

Studies have shown that constant feelings of imposter syndrome can be detrimental to your mental wellbeing (resulting in low self-esteem, stress, and anxiety), physical health, and relationships with others.

However, once you overcome imposter syndrome, you will attain confidence that will propel you to new career levels, and guess what? You will have fun doing it.

So, remember,

You are talented and capable. Be kind to yourself and most importantly,

BET ON YOURSELF.

Originally published on Thrive Global.