What causes imposter syndrome and how can you overcome it? Imposter syndrome is the internal psychological experience of feeling like a fraud or a fake in certain areas of your life and career, despite any success that you have achieved.
Imposter syndrome is NOT a diagnosable mental illness. Instead, the term is usually narrowly applied to intelligence and achievement, although it also has links to perfectionism and the social context. Psychologists Suzanna Imes and Pauline Rose Clance first used this term in the 1970s.
You might feel you have imposter syndrome if you find yourself consistently experiencing self-doubt, even in areas where you typically excel. Imposter syndrome may also feel like restlessness and nervousness, and it may manifest as negative self-talk. Symptoms of anxiety and depression often accompany imposter syndrome.
Personality traits largely drive imposter syndrome. Thos who experience it struggle with self-efficacy, perfectionism and neuroticism. Competitive environments can also lay the groundwork. For example, many people who go on to develop feelings of impostorism faced intense pressure about academic achievements from their parents in childhood.
How common is imposter syndrome?
- Around 25 to 30% of high achievers may suffer from imposter syndrome.
- Around 70% of adults may experience impostorism at least once in their lifetime, research suggests. (Source: Psychology Today Australia)
You might suffer from imposter syndrome if:
- You feel like you “got lucky” when you prepared well and worked hard.
- You find it hard to accept praise.
- You apologise for yourself when you didn’t do something wrong.
- You hold yourself to incredibly high standards.
- You find the fear of failure paralysing.
- You avoid expressing confidence because you think people will see it as overcompensating or obnoxious.
- You turn down opportunities for growth or visibility at work.
I see imposter syndrome appearing more commonly in leaders (men and women). As a leader, it is not uncommon to experience feelings of inadequacy. It’s a belief that you are not worthy of your position or accomplishments, and that you are just “faking it” until you make it. These feelings can be detrimental to your leadership abilities, and it is important to address them head on. Impostor syndrome can impact a leader’s confidence and decision-making abilities.
Here are some strategies that can be used to overcome imposter syndrome:
Recognise your accomplishments: Often, those who experience impostor syndrome discount their accomplishments and attribute them to luck or external factors. It’s important to recognize your accomplishments and acknowledge the hard work that went into achieving them.
Challenge your thoughts: Impostor syndrome is often fuelled by negative self-talk. It is important to challenge these thoughts and replace them with positive affirmations. Using more positive language help you to become less stressed and anxious and assist in rebuilding your courage to do things that will bring you greater rewards.
Seek feedback: Seek feedback from trusted colleagues or peers to gain a better understanding of your strengths and weaknesses. This can help you recognise that you are competent and skilled in your position.
Connect with others: Impostor syndrome can be isolating. Connecting with others who have experienced similar feelings can help you feel less alone and provide support.
Let go of your inner perfectionist: Perfectionism only feeds into your impostor syndrome. When you feel like a fraud, it’s usually because you’re comparing yourself to some *perfect* outcome that’s either impossible or unrealistic. There is also no such thing as perfect and it’s usually not realistic, and often counterproductive.
Be kind to yourself: Take the pressure off yourself and stop trying to be the expert. Impostor syndrome often manifests itself as a voice in our heads, berating us with negative messages like “you are not smart enough”. Being kind to yourself simply means changing the way you talk to yourself in your head by practicing positive self-talk.
In my experience as a coach, I have seen how impostor syndrome can hold leaders back from achieving their full potential. Overcoming it is not easy, but it’s possible with the right strategies and support. Should you require coaching assistance to support your life’s purpose, then contact me via email.