How to Overcome Imposter Syndrome
Introduction
Imposter syndrome affects an estimated 70% of people at some point in their lives.
Yes – your eyes aren’t deceiving you - 70%. But rest assured there are plenty of actionable strategies, expert insights, and helpful tips to help you manage and overcome imposter syndrome.
So, without any further ado, let’s get into it.
Definition of Imposter Syndrome
Imposter syndrome is that nagging feeling you get when you think you're not as competent as others perceive you to be. It's like you're wearing a mask of competence and are constantly worried that someone is going to "unmask" you.
This kind of feeling can happen throughout your career, from landing a great job, earning a promotion, or even just achieving something big. Instead of that feeling of accomplishment or pride, you feel like a big phoney who got by on sheer luck.
Getting stuck in this cycle of self-doubt can be seriously draining - both personally and professionally. But there’s more to it than that.
The Symptoms of Imposter Syndrome
Imposter syndrome can rear its ugly head in a number of creative ways, but here are some common symptoms:
Self-Doubt: An overbearing feeling that you're not as “good” as others perceive you to be.
Perfectionism: Setting impossible standards for yourself and beating yourself up when you inevitably don't meet them.
Fear of Failure: Avoiding challenges because you're afraid you won't succeed.
Discounting Success: Going out of your way to attribute your achievements to luck or outside factors, rather than your own skills or hard work.
Overworking: Feeling the need to put in extra hours to "prove" your worth, often leading to burnout.
Feeling Unworthy: A sense that you don't belong or deserve your position, often accompanied by a fear of being "found out" as a fraud.
Comparing Yourself to Others: Constantly measuring your worth against others and feeling like you come up short.
Difficulty Accepting Praise: Feeling uncomfortable or sceptical when receiving compliments or awards.
Sabotaging Your Own Success: Procrastination or self-sabotage that prevents you from reaching your full potential.
Anxiety or Stress: Feeling anxious or stressed, particularly when taking on new responsibilities or challenges.
Sometimes imposter syndrome can be a symptom of a bigger issue – especially anxiety disorders. If you feel that might be the case, I strongly urge you to seek professional help and not an “overcoming imposter syndrome” article.
Imposter Syndrome and Women
An interesting aspect of imposter syndrome is its impact on women’s professional lives. That’s not to say that men do not experience it, but when looking at the data available, there’s a lot to unpack:
In the study that first developed the concept, researchers found that “despite outstanding academic and professional accomplishments, women who experience the imposter phenomenon persist in believing that they are really not bright and have fooled anyone who thinks otherwise.”
A KPMG study found that 75% of female executives across a range of industries have experienced imposter syndrome.
That same KPMG study also found that eighty-one per cent of women surveyed believed they put more pressure on themselves not to fail than men do.
A Hewlett Packard study discovered that men will apply for jobs even if they meet just 60% of the required qualifications, whereas women generally apply only if they satisfy 100% of the criteria.
A 2019 LinkedIn study revealed that although men and women showed nearly identical levels of interest in job openings and viewed a similar number of them, women were 16% less likely to actually submit an application. In total, women applied for 20% fewer jobs compared to men.
But this data can actually be kind of misleading. Because, in fact, women are treated as imposters in a lot of workplaces due to systemic bias and exclusion. Be it unconscious bias or plain old misogyny, women have to work harder to be respected professionally.
Add race to the mix, and the issue gets even more nuanced (which is usually the case with intersectionality).
We need to shift away from solely putting the blame of imposter syndrome on the individual, and also look at the historical and cultural factors that fundamentally influence its manifestation in both women of colour and white women.
“I had to overcome the question ‘Am I good enough?’ It’s dogged me for most of my life. Many women and young girls walk around with that question in their minds.”
- Michelle Obama
Strategies to Overcome Imposter Syndrome
Overcoming imposter syndrome can start with self-awareness. The fact that you’re looking at this article shows you’re already well on your way.
Now it’s time for you to start identifying the patterns and triggers of imposter syndrome. Here are some strategies to help you get started:
Recognise the Symptoms and Triggers
List Common Symptoms: Make a list of feelings, thoughts, or behaviours you notice when experiencing imposter syndrome. These could include things like procrastination, self-doubt, excessive perfectionism or even hopelessness.
Consider Their Impact: After you recognise these symptoms, think about just how detrimental they are to your day-to-day. This will help you identify which aspects are impacting you the most.
Identify Triggers: Pay close attention to the scenarios or factors that trigger your feelings of inadequacy. This could be receiving a new project at work, meeting new people, or even receiving praise.
Body Awareness: Sometimes your body can give you cues before your brain even knows what’s going on. Be it a racing heart, shallow breathing, or tense muscles – these are your body giving a heads up that all is not well.
Challenge and Journal Your Feelings
Now that you’re beginning to recognise the causes behind your feelings, it’s time to start seeing them for what they are – nothing burgers. You can do this in any way that works for you, but most experts agree that journaling can be a great way to lay it all out and track your progress.
Here are some ideas of what you can do with a journal:
Document Achievements: Create a section to note down your successes, however small. Over time, you'll have a record that proves your capabilities.
Question Negative Thoughts: Whenever you write down a negative thought like "I don't deserve this," counter it with evidence to the contrary.
Reflect: At the end of the week, read through your journal entries. Note any patterns or recurring thoughts and think of how you can address them.
Practice Gratitude: Regularly jot down things you are grateful for. This shifts your focus from perceived inadequacies to a more balanced view of yourself.
Be Your Own Coach: Write down advice as if you're giving it to a friend. We can often be too hard on ourselves, and this holds us back, so subbing yourself for someone you want to see happy can make all the difference.
The Importance of Discussing Feelings
Now we get to the hard part – talking about our feelings with others. Here are some points to consider before you start unloading on the first person who asks how you’re doing.
Trust Is Key
Open up about your feelings with people you trust—whether it's friends, family, or professionals. These conversations can offer new perspectives and often reduce the emotional weight you're carrying.
Seeking Professional Help
If imposter syndrome is significantly affecting your quality of life, it may be helpful to seek professional guidance from a psychologist or career coach.
Peer Support
Joining a support group can be another effective way to deal with imposter syndrome. Sharing your experiences with others who are facing the same challenges can offer new insights and coping mechanisms.
Combining Journaling and Discussion
Both journaling and open discussions serve as great standalone approaches to managing imposter syndrome, but combining them together can make all the difference.
Journaling can help you organise your thoughts and make your discussions more meaningful. At the same time, the advice and perspectives gained from open conversations can become new journal entries, fuelling a cycle of continual self-improvement.
Ultimately, these two methods combined can be the best way to concretely see how far you’ve come professionally. Remember - it’s a confidence issue. Receiving validation from the people around you and looking back at past victories can gradually enable you to overcome imposter syndrome.
Support from Your Workplace
Now here comes the kicker: If you’re in a toxic workplace that treats you like a fraud, then imposter syndrome will be impossible to overcome.
The KPMG study mentioned previously revealed that 47% of female executives surveyed said having a supportive performance manager was the most valuable tool to help reduce feelings of imposter syndrome. 29% said feeling valued and being rewarded fairly also helped. Both of these should be standard protocol for organisations who give a damn.
If your organisation’s leaders need a hand in creating this type of equitable work environment, then check out our inclusive leadership training.
Conclusion
Unfortunately, dealing with imposter syndrome takes time. There’s no shortcut to building confidence.
To quote Lisa Simpson: “Self-improvement can be achieved, but not with a quick fix: it’s a long, arduous journey of personal and spiritual discovery.”
If you feel your organisation isn’t supporting your team to the best of its abilities, then don’t hesitate to reach out to Michael Mauro today.
Through DEI coaching services all the way down to workplace wellbeing consultancy, we’ll find a solution that is guaranteed to help your workforce flourish.
Written by Michael
Michael Mauro is the founder of a forward-thinking organisation specialising in leadership, HR and employee development. With over a decade of global experience, Michael has become a leading voice on topics such as culture, inclusion, wellbeing, and the future of leadership.
