I think I might have Imposter Syndrome…
Have you often found yourself saying “I feel like a fraud” or “they’ll discover one day that I’m not any good” or “if I can do it, anyone can”? If so, its highly likely you have experienced Imposter Syndrome. Some studies show that up to 70% of the population have, so you are not alone.
It often hits those people you never thought it would. I met an inspirational businesswomen a couple of years ago and I was genuinely shocked when she told me she suffered from it. I was amazed – however, it also showed me how well people can hide it and how hard they work to try and ‘squash it’.
We are not pretending to be experts here (or medical professionals!), but we do want to share more about this as it seems to be becoming more prevalent and sometimes just knowing a few things to do can help.
So, what is it?
It is a psychological phenomenon and refers to a pattern of feelings where individuals doubt themselves, their accomplishments and have a persistent fear of being exposed as a fraud, despite evidence to the contrary. They might also believe they don’t deserve their success or ‘put it down to luck’ instead of acknowledging their own skills and abilities.
The term ‘imposter syndrome’ (originally ‘imposter phenomenon’) was first introduced in the late 1970’s by Psychologists Pauline Clance and Suzanne Imes. It has been widely recognised and studied in the field of psychology. The syndrome can cause significant stress, anxiety and self-doubt – impacting an individuals self-esteem and confidence.
It’s important to note that imposter syndrome is not a mental health condition, but a pattern of thinking and feeling. Sometimes, recognising and understanding it can be the first step towards overcoming its negative effects.
It can affect people in various areas of their lives, and whilst the original research in 1978 focused on women, it can be felt by anybody. It often is talked about by people in their professional careers or at work, but it can also affect academic pursuits or personal relationships. It has been found to be most common among high-achievers and individuals who strive for perfection in their results.
What causes it?
The million-dollar question! This will depend on which piece of research you read and how much you read of it.
There is no single ‘cause’, but in the original research, Clance and Imes found family life and upbringing a reoccurring theme. They said individuals with high achieving siblings (of who they were constantly compared to), or those with images of perfection from their family were more commonly affected. If you think about it, this makes sense, how often do we hear parents say about their children “he’s the smart one” or “she’s the funny one”…?
Other causes are thought to be the environment and culture someone is in. Consider in work, if you are in a toxic culture where it is a ‘win at all costs’ approach, then you will start to doubt yourself hugely if you don’t start ‘winning’.
Even personality traits can be attributed here too – so for example, perfectionism.
How does it affect people?
Self-Doubt – it can lead to constant self-doubt and feeling of inadequacy making people question every action
Perfectionism – setting unrealistic standards for themselves and a relentless pursuit of flawlessness can lead to anxiety, stress and burnout
Fear of failure and rejection – so worried about being exposed as a fraud, individuals may avoid taking on new challenges, they may stick in their comfort ones and miss out on personal growth
Overworking and overpreparing – to compensate for their perceived lack of ability, individuals may excessively prepare for tasks or projects to constantly prove themselves
Difficulty accepting praise – they dismiss positive feedback thinking that people are just being polite or not truly understand how ‘poor’ they are at something
Social withdrawal – an individual may avoid networking or engaging in activities where they feel their competence could be questioned
Mental Health impact – over time, this constant and chronic anxiety and stress can bring a result of poor mental health, leading to issues like depression, anxiety and decreased wellbeing
I know I recognise some of that list in myself, and since imposter syndrome has been felt by 75% of people, then the chances are that you will do too.
The important thing for us all to do is try and control it before it controls you. Easier said than done of course, but we need to try.
What can we do?
There is no magic wand to solving it, but you must start somewhere. So here are some steps to work through:
1) Recognise and acknowledge the feelings
The first step is to know these feelings are real and many people experience them at some point in their lives. Also, know it’s OK to feel this way and it doesn’t diminish your achievements or abilities.
2) Talk about it
Share your feelings with someone you trust, such as a friend, family member or mentor. Often talking about it can help you gain perspective and realise you are not alone in feeling this way.
3) Identify and challenge negative thoughts
When you catch yourself thinking you are not good enough, have a list of things ready to remind yourself of your accomplishments and all the hard work you have put in. Create yourself a “Success Space” where you write or type all your achievements in (big or small and any positive feedback), then you can go to this space when you need it.
4) Learn to accept compliments
Instead of dismissing them or putting things down to luck, practice accepting praise graciously. Take credit for your achievements and acknowledge your skills and hard work
5) Set realistic goals
Break down your goals into manageable steps and focus on achieving them one at a time. This can help to build confidence and a sense of accomplishment
6) Stop comparing yourself to others
If only this one could have massive flashing lights on it – this is critical to overcoming Imposter Syndrome. Avoid the trap of comparing yourself to others, especially when you are seeing ‘highlight reels’ non-stop on different social content. Remember, people generally only post ‘good stuff’ not real life! Everyone has their strengths and weaknesses, its essential you just focus on your own progress and growth.
7) Remind yourself that no-one knows everything
Despite what you may believe, it is perfectly normal to not have all the answers or know everything. Embrace the learning process and be open to getting new knowledge, information or skills.
8) Celebrate your successes
Take time to celebrate your achievements – even the small wins. Recognise the hard work and efforts you put in as it can help reinforce a positive self-image
9) Seek professional help
If Imposter Syndrome is significantly affecting your wellbeing and daily life, please consider speaking with a Professional Coach or enlisting Peer Group Support.
So much of this is about the positive self-talk you use, and you really need to be kind to yourself.
Remember, a couple of things:
Healthy nerves about something new can be a good thing, so don’t write those off as being an imposter!
Confidence doesn’t equal competence. The most confident people may not actually have the skills or experience that you do – they just shout louder than you.
So, be kind to yourself and use as much positive self-talk as you can, it really will help.
At Orange Sprout we have a number of tools that can help you to recognise your strengths, to support you to focus on your successes and to help you put some of the above things into practice at work – so get in touch and we can chat about options for you.
