Are You Feeling like an Impostor at Work? Don't feel bad; this surprisingly common workplace phenomenon can lead to feelings of inadequacy, insecurity and depression.
Acknowledging impostor syndrome and understanding how to combat it are both key components of success in any career. Here are five strategies to do just that.
1. Focus on the facts
When confronted by impostor syndrome, it's essential to remain objective. People suffering from impostor syndrome tend to discredit their accomplishments or attribute them to external factors like luck or timing; research also shows they often believe others think less of them or that they're an impostor in their new role - leading them down a path of anxiety and self-doubt.
Psychologists and medical residents suggest one effective strategy for managing these feelings is monitoring internal dialogue and reframing self-defeating thoughts. If you feel like a fraud, consider how you would encourage someone who minimizes their accomplishments before using that same supportive language to address yourself.
People experiencing impostor syndrome should seek meaningful feedback from colleagues and mentors to identify their true talents, trust themselves more fully in themselves, and learn to appreciate themselves more fully.
2. Don’t be afraid to ask for feedback
One effective strategy to combat impostor syndrome is by actively seeking and receiving feedback. This could involve simply asking a trusted colleague for an impartial perspective or initiating an HR department-facilitated review process.
When soliciting feedback, make sure to ask open-ended questions and listen without passing judgment on anyone's response. When people know that you sincerely value their input rather than seeking validation or an ego boost from them, they are more likely to give honest responses.
Implementing an effective support network is also key in combatting impostor syndrome. By working alongside people who have had similar work challenges, they may provide you with more validation of your professional abilities.
3. Develop self-compassion
Acknowledging negative thoughts and replacing them with affirmations such as, "I am worthy of success", can help overcome impostor syndrome. To do so effectively, self-compassion must be fostered through positive affirmations like:
People living with impostor syndrome often fear being exposed as deceptive or incompetent, leading to increased levels of stress. This often prompts them to work harder than needed and set higher standards which eventually leads to burnout.
Establishing self-compassion can help alleviate these feelings by acknowledging that mistakes happen and it's okay not knowing everything. Self-compassion involves accepting yourself as human and seeking social support from people who have experienced similar struggles - for instance sharing impostor struggles with mentors or counsellors can offer invaluable advice based on their own experience and expertise.
4. Don’t compare yourself to others
Even though impostor syndrome can affect people from any profession, certain groups are particularly prone to it. Groskop points out that this feeling of inferiority is particularly prevalent among women and those from marginalized ethnic groups, as well as experiencing discrimination, depression or anxiety as risk factors.
Vanderlan leads seminars on this subject for psychology and medical residents at Siteman Cancer Center and says the sensation becomes worse when your social reference group changes. She advises avoiding comparison with peers and instead remembering your achievements to combat self-doubt; keeping a record of compliments or accomplishments may help as an additional tool against impostor syndrome.
5. Find a mentor
Impostor syndrome can make people feel like frauds in their professional lives, whether they're transitioning into new roles, launching their own businesses or trying something completely unfamiliar for the first time. At any point in time it could surface.
Mentors can assist mentees in recognizing negative self-talk and replacing it with positive affirmations to address limiting beliefs. A mentor also can show their mentee they're not alone when experiencing discomfort; providing empathy, encouragement, and support when necessary.
They can share their own experiences of dealing with impostor syndrome and how they have managed to overcome it, which may provide comfort. Realize that all successful people feel like frauds from time to time; even those at the top.
