Oftentimes, we find ourselves doubting our abilities and experiencing increased anxiety when thinking about work. While these symptoms may be common, they can be a problem once they start interfering with our lives. If these feelings become prevalent in your life, disrupting your daily tasks, you might be experiencing imposter syndrome.
What is imposter syndrome?
Imposter syndrome, as defined by the National Institute of Health, represents a profound psychological phenomenon characterized by pervasive self-doubt regarding one’s intellect, skills, or achievements, particularly prevalent among high-achieving individuals.1 This syndrome extends its reach across diverse demographics, affecting individuals spanning from students to health professionals. Its prevalence among entrepreneurs is particularly notable, with a 2018 survey revealing that approximately a quarter of all business owners have come to face its effects. Among these entrepreneurs, about half acknowledged fearing failure, comparing with peers, and doubting decisions. Given its prevalence among business leaders, there’s a need to explore its nature, impact, and mitigation.
The term “imposter syndrome” was originally coined in 1978 to describe a pattern of behavior predominantly observed among women and other marginalized groups.
Since then, imposter syndrome has garnered increasing attention among scientific communities and has expanded across others. Currently, it seems more common among people seen as high achievers, causing them to struggle with accepting their success and resulting in widespread feelings of anxiety, self-doubt, and sometimes depression, especially in their professional lives.
How do I know if I have imposter syndrome?
Imposter syndrome manifests in several ways, often leading to overwork to compensate for perceived shortcomings.3 As mentioned before, they may habitually downplay their abilities, knowledge, or skills due to an ingrained sense of self-doubt. Furthermore, a preoccupation with perfectionism, alongside an inability to recognize one’s efforts, is a recurrent theme among those dealing with imposter syndrome.
Seeking incessant validation and feedback, coupled with a tendency to second-guess one’s performance, are additional behaviors observed in individuals afflicted with this syndrome.
Moreover, imposter syndrome often leads to people-pleasing tendencies, where individuals prioritize meeting the expectations of others over acknowledging their competencies and limitations.
Confidence often falters, especially when presenting work or new ideas to professional peers. Comparisons with accomplished peers add to feelings of inadequacy, perpetuating negative self-perception.
Many, due to their perfectionist mindsets, tend to overwork themselves. Among those who experience imposter syndrome, many believe that their performance does not meet their expectations. To make up for this, they turn to work a lot more than they need to, tiring themselves out, which could lead to burnout (you can read our article on burnout here). This is quite common, and it is discussed better in the imposter cycle.
The Imposter Cycle
The Imposter Cycle, a characteristic of those with IS, occurs when individuals face an obstacle, assignment, or another achievement-related task. The reaction to these tasks can be categorized into either over-preparation or procrastination. Those who fall under the “over-preparation” category tend to overwork themselves. They strive for perfectionism and tend to have the false perception that their work is not enough. This belief only reinforces their self-doubts, creating more anxiety and feeding their negative self-talk.
On the other hand, “procrastinators” believe that their organizational skills will lead to them being uncovered as frauds. They tend to leave tasks for the very last minute and end up rushing their work. Ultimately, procrastination stems from a fear of failure, leading individuals to avoid tasks to alleviate anxiety.
Regardless of the scenario, completing the task brings a sense of success for the individual. However, this feeling of triumph is brief in nature, as the individual has trouble assimilating it. In consequence, the individual with imposter syndrome experiences fear and anxiety regarding their performance. These negative emotions are translated to their upcoming tasks, therefore repeating the cycle.
What causes imposter syndrome?
The causes of imposter syndrome have long been discussed within the scientific community, but it’s yet to be determined. Still, there are several factors that seem to play a role in its presence. For example, a hostile work environment can lead to employees feeling uncomfortable with sharing their concerns and asking for feedback.
On that same line, it is believed that early childhood dynamics can also have an impactful role on a person’s development. Early teachings linking self-worth to knowledge and performance often lead people to adopt a perfectionist mindset.
These people who have been raised to be overly conscientious are more likely to develop imposter syndrome.
It is, however, important to mention that these factors do not guarantee that a person develops imposter syndrome.
There is a third factor that plays a pivotal role in this, and that is an individual’s personality. Some people are more susceptible to stress and self-criticism, putting them at a higher risk of falling into these patterns. Of course, these factors themselves aren’t direct causes, but it is important to understand what might prompt our thought process.
What are its consequences?
The harmful impact of imposter syndrome on mental health cannot be overstated. The persistent negative self-talk accompanying feelings of self-doubt can lead to symptoms of depression, further impacting a person’s well-being. Consequently, individuals may find themselves engaging in patterns of self-sabotage, actively avoiding challenges, and missing out on valuable opportunities for personal and professional growth.
These behaviors not only impede individual development but also contribute to a significant decline in workplace performance. Even routine activities such as participating in group meetings or commuting to work can produce overwhelming negative emotions, reinforcing the cycle of self-doubt and anxiety. Moreover, the cumulative effects of imposter syndrome may ultimately lead to burnout, as individuals deal with the relentless pressure and stress associated with feeling like an impostor in their professional roles.
It is often that those who experience imposter syndrome will find themselves saying things like. “How can I keep up with my team since they are so much smarter and capable than I am? They will find out that I am not competent enough.” This negative self-talk only exacerbates these negative feelings.
How do I overcome imposter syndrome?
Overcoming imposter syndrome isn’t easy, but familiarizing and educating oneself are good starting points. Psychologists suggest taking a step back, acknowledging growth from the start of your career to now. Likewise, it is vital to become aware of your self-talk.
A helpful change could be to work on this internal dialogue and to shift it the way you would talk to a friend who was experiencing a similar situation.
Addressing isolation and opening doors to feedback can help manage imposter syndrome. Additionally, this can clarify any negative comments we may have attributed to ourselves under the false beliefs on how we think others view us.
Celebrating successes and letting go of perfectionism are vital for a healthier lifestyle. It is often that those who struggle with imposter syndrome look down on their achievements, which is why allowing the space to acknowledge them and celebrate them properly is important. For example, when congratulated, notice your response and be sure to accept compliments graciously. Similarly, sharing your failures is just as important, as it allows for feedback from others. Not only that, but also this can foster a more united group. Remember to set realistic expectations for yourself to avoid undue pressure.
Finally, learn to accept imposter syndrome as part of your journey. As you work through it, understand feelings may arise with new projects or directions. Embrace these moments to learn more about yourself and your abilities.
In wrapping up, overcoming imposter syndrome is undoubtedly challenging, yet totally achievable. By acknowledging its presence, understanding its effects, and implementing strategies for personal growth and resilience, individuals can navigate its complexities successfully. It’s crucial to celebrate accomplishments, accept imperfections, and cultivate supportive relationships as part of this journey. Facing imposter syndrome allows us to tap into our true potential and pursue our aspirations authentically.
Remember, you’re not alone in this struggle; determination and support can help you flourish. Each step toward self-acceptance brings you closer to achieving your goals and aspirations. So, embrace the journey, trust in your abilities, and conquer imposter syndrome to thrive.
