Hey Harmony hustlers, this week’s post is about overcoming imposter syndrome. We’ll take a look at what imposter syndrome is, why we experience it, and whether there is more to be said for the cause than just internal beliefs.
Before we can dive into the tips and tricks on overcoming imposter syndrome, let’s take a look at what imposter syndrome is.
Understanding Imposter syndrome
Since the 1970s, researchers have been conducting research into imposter syndrome. Whilst there is no agreed definition – feeling like a fraud, doubting your skills despite your achievements, and attributing success to luck or external factors instead of your own abilities—that’s imposter syndrome.
Contrary to popular belief, it’s not just something that happens at work; it can creep into personal relationships, hobbies, and any part of life where your accomplishments matter and self-doubt can sneak in.
Causes of imposter syndrome
Imposter syndrome has many causes, both internal and external which we need to understand in overcoming imposter syndrome.
Research suggests that there are certain factors such as upbringing, or circumstance i.e. starting a new job or facing a new social situation, which can trigger imposter syndrome.
Let’s take a look at the internal and external causes of imposter syndrome.
Internal
- Low-self esteem
- Attribution bias
- Perfectionism
External:
- Societal Expectations
- Family dynamics
- Social status
- Workplace Culture
- Race
Internal
1. Low self-esteem
Low self-esteem is when you don’t think much of yourself and it affects how you see your achievements.
With low self-esteem, you might doubt your abilities and feel unworthy of success. Downplaying your achievements lowers your self-esteem even more, making imposter syndrome worse. It affects your confidence and makes it hard to internalise your achievements.
2. Attribution Bias
This is about how you attribute your success to external factors like luck or help from others, rather than your own abilities. It’s about not giving yourself credit for your achievements. Someone may view this as modesty from the outside, but an individual with imposter syndrome believes that they are not responsible for their own success.
3. Perfectionism
Setting excessively high standards for yourself leads to a persistent fear of failure and the belief that you are never good enough.
External
Beyond feeling unworthy or fearing success, societal norms, educational opportunities, economic disparities, and systemic barriers all contribute significantly to imposter syndrome. In order to begin our journey to overcoming imposter syndrome, we need to know the external causes of imposter syndrome.
1. Societal Expectations
Society has these unwritten rules about what success looks like. When everyone around you seems to have it all together, it’s easy to start doubting yourself and feeling like you don’t measure up. These pressures can make you question whether you’re really as capable as others think you are.
2. Family Dynamics
Upbringing and familial influences impact beliefs about success and achievement, affecting self-perception.
Growing up, your family shapes a lot of how you see yourself and what you believe about achievement. If you were raised in an environment where success was narrowly defined or where mistakes weren’t tolerated, that can stick with you. It might lead to feeling like you’re always falling short, even when you’re achieving great things.
3. Social status
Background significantly influences perceptions of success and imposter syndrome.
For example take Zara, a woman from an economically challenged background with limited education. She may battle with internal feelings of inadequacy despite her achievements. These struggles are shaped by her experiences and societal structures, potentially triggering imposter syndrome.
In contrast, Emma, raised in privilege with ample support and opportunities, may not face similar internal doubts. However, she might contend with different pressures related to maintaining her status or meeting societal expectations.
Our surroundings and societal expectations shape how we see success and deal with imposter syndrome.
4. Workplace Culture
Competitive or unsupportive environments at work can intensify imposter feelings, especially in settings lacking diversity or inclusivity.
The culture at work can either lift you up or bring you down. If you’re in a competitive or unsupportive environment, it’s like fuel for imposter syndrome. Especially if the workplace lacks diversity or inclusivity, you might feel like you don’t belong or that your achievements aren’t valued. It’s tough to shake off those feelings of not being good enough when the culture around you reinforces them.
5. Race
Individuals from marginalised racial or ethnic groups may feel like they don’t belong or deserve their achievements because of their race.
It happens because of stereotypes and discrimination, like the idea that certain races are less capable.
If you’re one of the few people of your race in a field or community, it can make you doubt yourself and work extra hard to prove your worth.
It is truly challenging when you don’t see people who look like you in places of power or success, and so you can begin to doubt your abilities and wonder how you ended up in the position that you did.
As a second-generation child of first-generation immigrants, I’ve encountered race-related imposter syndrome. I often felt pressured to navigate spaces where people didn’t resemble me or share my background, which meant opening many doors for myself along the way.
As I grew older and made my way through some of these doors, I felt a growing responsibility to keep them open for others from my background as well.
Symptoms of Imposter Syndrome
Now that we’ve looked at the causes of imposter syndrome, let’s take a look at some of the symptoms of imposter syndrome.
1. Self-Doubt and Inadequacy
Despite your qualifications and experiencing success, imposter syndrome can cause persistent feelings of self-doubt and inadequacy. Even when you are fully capable and qualified, there’s a lingering sense of not being good enough.
2. Fear of Exposure and Failure
There’s also the element of fear, which naturally comes with feeling like an impostor because you do not believe that what you have achieved is something that you should have achieved. You’re concerned about being exposed as a fraud, and therefore you have a deep sense of fear of failure. This fear of failure can be paralysing, preventing you from taking risks or seizing opportunities that could help you build confidence.
3. Comparison
You may find yourself constantly comparing yourself to others. This tendency erodes your self-confidence by making you feel less competent or inadequate compared to peers or mentors. You’re essentially eroding your self-confidence and making yourself believe that you do not measure up to your peers or mentors. You are doing yourself a huge disservice when you compare yourself to others in this way.
4. Failure to internalise success
When you achieve something, you struggle to accept that it was your own efforts that led to success, which undermines your self-worth. When you consistently fail to acknowledge your own accomplishments, you leave yourself vulnerable to criticism from others. This self-undermining behavior can lead others to undervalue who you are and what you bring to the table, further perpetuating the cycle of imposter syndrome.
Types of Imposter Syndrome
According to Dr. Valerie Young, ‘a global thought leader on impostor syndrome and co-founder of Impostor Syndrome Institute’, there are 5 different types of imposters:
- The Perfectionist
- The Expert
- The Natural Genius
- The Soloist
- The Superperson
Let’s take a look at all of these imposter types in turn:
1. The Perfectionist
The Perfectionist prides themselves on the notion of perfection. They set high standards for themselves and believe they are failures if they fall short, resulting in a constant feeling of inadequacy unless perfection is achieved.
Take drafting an email, for instance. If it clearly and confidently conveys your message, there’s no need to obsessively review and edit it multiple times. Just send it. While refining the email by tweaking sentence structure, shortening it, or adjusting the tone can be useful, it should be done in moderation. Overemphasising perfectionism can actually hold you back.
I must admit, that I relate to this type of imposter syndrome. I have forever set myself unrealistic targets, which I believed I had to meet. If I fell short it would simply prove that I am not competent. This mindset resulted in me spending so much time trying to perfect my craft that it hindered me.
It wasn’t until I hit my 30s that I began to understand perfectionism isn’t necessarily something to be proud of. It used to be my go-to response in interviews to the question, “What is your biggest weakness?” I’d answer, “Well, I am a perfectionist.” Of course I didn’t consider it a weakness, I just thought it was a good example of turning something seemingly negative into a positive. Not cliché at all.
However through valuable self-development, I’ve come to realise that perfectionism carries a significant cost—it drains your time, energy, creativity, and much more.
2. The Expert
The second type of imposter is the Expert.
This type of imposter is similar to the perfectionist however relates to ‘how’ much an individual knows.
The expert feels like an imposter because they believe they need to know everything about a subject and master every aspect before considering themselves knowledgeable.
This also resonates with me. Before writing this post, I wasn’t aware of this type of imposter syndrome. I genuinely thought that feeling this way reflected my desire to learn and achieve. In reality, it’s quite the opposite. It’s a mindset that compels you to try to learn everything about a given subject, which is not only burdensome but also leads to feelings of failure when you don’t know the smallest details. It is therefore a counter-productive mindset.
3. The Natural Genius
This type of imposter believes that if they aren’t naturally gifted, they are failures and frauds. If it takes them time to learn something new, they feel inadequate, as they believe true competence should come effortlessly.
4. The Soloist
Next, we have the Soloist. This type feels like an imposter because they’ve needed help to achieve success and question their competence since they didn’t reach their milestones independently.
I suppose an individual with this type of imposter syndrome may struggle with the idea of “It’s not what you know, but who you know that matters”. The truth of the matter is that connections can indeed open many doors.
5. The Superperson
Finally, let’s take a look at the superperson.
This type of imposter believes that they must be the hardest worker and achieve the highest levels of success to avoid feeling like a fraud.
This is another one I can relate to since I’ve often pushed myself to stay ahead rather than risk falling behind. This mindset has however led to overwork and eventual burnout.
Overcoming imposter syndrome
If you’ve reached this point, you should now be familiar with imposter syndrome- understanding what it is, why it happens, and the various forms it can take.
Whilst some things are out of your control, i.e. your upbringing, your background and your social status, there are things that you can do to help overcome your imposter syndrome.
Here are the steps for overcoming imposter syndrome :
- Work on your confidence
- Positive bragging
- Embrace constructive feedback
- Initiate conversations in the workplace
- Re-define success on your own terms
- Break free from damaging family dynamics
- Seek Supportive Networks and Advocate for Change
- Challenge your thoughts and embrace growth
1. Work on your confidence
First and foremost, the key to overcoming imposter syndrome is to focus on building your confidence. Especially since this hinges on your self-perception and how you present yourself to others.
Imagine if someone you admire came to you and said they don’t deserve their achievements, attributing everything to external factors. You would undoubtedly reassure them, right?
Reflect on your successes and understand the factors that contributed to them. Validate yourself and your achievements. Keep a diary or a photographic timeline or just read your CV!
It’s essential to recognise your own significance and the determination that enabled you to achieve these successes, without comparing yourself to others.
2. Positive Bragging in your journey to overcoming imposter syndrome
Have a friend that you can openly talk to about how well things are going—your successes, your achievements, and the things you love about your life. Pick your friends wisely- the last thing you want is to speak to someone who is threatened by your success, and brings you down. You don’t want any extra hurdles in your journey of overcoming imposter syndrome.
Positive conversations with a friend can give you both a chance to boost each other’s confidence and celebrate your accomplishments together.
3. Embrace Constructive Feedback overcoming imposter syndrome
Whether you’re dealing with work projects or personal relationships, it’s important to tackle concerns head-on by seeking feedback. On the road to overcoming imposter syndrome, it is a good idea to reach out to those involved and ask for their input, you’ll often find positive aspects that you might not have noticed before.
Once you get this feedback, make sure to ‘believe’ in what you’re being told. Looking back, I realise that in the past, I’ve often dismissed praise, assuming people were just being kind rather than acknowledging their genuine recognition of my skills and accomplishments.
4. Initiate conversations in the workplace
By initiating conversations in the workplace, you can explore how your organisation can support you and others who are experiencing imposter syndrome.
You may be able to encourage your employer to develop supportive strategies to assist. One effective strategy could be implementing regular workshops or training sessions focused on imposter syndrome awareness and strategies for building confidence in the workplace.
These actions can enhance productivity, job satisfaction, and overall employee well-being by validating and empowering individuals to excel in their roles.
5. Redefine success on your own terms
In overcoming imposter syndrome influenced by societal expectations, start by recognising the unrealistic standards imposed by society and how they affect your self-perception.
Differentiate between societal norms and your own values, focusing on what truly matters to you. Setting realistic goals aligned with your values and celebrating small wins can also help build confidence and resilience.
6. Break free from damaging family dynamics
Start by looking back at how your upbringing influenced what you believe about success and how you see yourself. Challenge those internal thoughts of not being good enough or doubting yourself by trying to see things from a kinder perspective, with more understanding of yourself. It might also help to talk openly with family members you trust or find a therapist who can help sort through these feelings and give you a fresh outlook. Remember, your journey of growth is your own—no one else’s—and it’s important to celebrate your achievements without measuring yourself against what others expect or how they see things.
7. Seek Supportive Networks and Advocate for Change
To tackle imposter syndrome rooted in an underprivileged background or racial identity, start by acknowledging the barriers and biases you’ve faced—it’s a testament to your determination that you’ve come this far.
Find mentors and communities where you can share your journey and get support from those who’ve been in your shoes. Speak up for diversity and fairness at work or in your community by having open discussions and backing inclusive policies. Educate others about the challenges you’ve overcome to break down stereotypes and foster empathy. Keep growing your skills to build on your strengths and help create a more welcoming environment for everyone.
8. Challenge your thoughts and embrace growth
When imposter syndrome creeps in, you might catch yourself thinking, “They’ll figure out I’m not up to this. Someone else could do it better. Maybe I’ll even lose my job.”
Instead of letting these thoughts spiral, take a moment to pause and reflect. Remember, encountering challenges at work or in social settings is part of growth, especially when venturing into new territory. It’s natural to feel uncertain when facing something for the first time because you’re still learning the ropes. Give yourself the grace and time needed to familiarise yourself. Believe that even though you may not have all the answers now, you possess the intelligence and ability to learn, adapt, and ultimately thrive.
Imposter who?
To wrap up, imposter syndrome can really hold you back in various areas of your life. However, its impact on your life is only as significant as you allow it to be. In overcoming imposter syndrome, it’s crucial to affirm yourself. You must acknowledge your skills and abilities.
Understand that it’s okay to experience these feelings momentarily, but always have a strategy to overcome them. Recognise when imposter syndrome is creeping in and remind yourself that it doesn’t define you. You’ve achieved what you have for a reason, and you’re capable of achieving even more. If you weren’t capable, you wouldn’t have reached where you are today.
Best of luck!