Get out of your head: Combating Imposter Syndrome

“It’s almost like the better I do, the more my feeling of inadequacy actually increases, because I’m just going, ‘Any moment, someone’s going to find out I’m a total fraud, and that I don’t deserve any of what I’ve achieved.'”

Emma Watson
British actress, Harry Potter series, Beauty and the Best

Imposter Syndrome is more and more common in professional and academic settings alike.

Also known as Fraud Syndrome, this cognitive distortion is highly damaging to self-confidence and future successes. The practical implications include minimizing accomplishments, self-doubt, and hesitation to take on roles requiring learning. All of this adds up to a real danger of career stagnation and declining mental health.

So, what is Imposter Syndrome?

Importer Syndrome occurs when high-achieving individuals are marked by an inability to internalize their accomplishments, coupled with a persistent fear of being exposed as a fraud. Often used as a buzzword, Impost Syndrome frequently pairs with other cognitive distortions, such as perfectionism, catastrophizing, and mental filtering. In some cases, it also presents as a companion to clinical anxiety.

FACTS:

Imposter Syndrome affects women more than men.
Those who suffer from Imposter Syndrome are often high achievers in their field or peer group.
Fair of failure and perfectionism are common challenges for people with Imposter Syndrome.

How do you overcome Imposter Syndrome?

In practice, Imposter Syndrome can be debilitating and requires deliberate action to combat.

First, you have to spot it.

Imposter Syndrome sounds different for everyone, but carries similar themes and thought structures:

Everyone else knows what they are doing but I don’t.
I’m not [smart, cool, funny, pretty] enough.
I just got lucky. Anyone could have done it.
Why would anyone care what I have to say?
Wait until they find out who I really am…

This may sound relatively harmless, but thoughts like this translate to behaviors like this:

You brush off compliments.
You downplay your achievements.
You focus on being liked over your success.
You attribute your efforts and successes to circumstances.
You allow someone else to validate your worth.

Second, you have to intervene.

As soon as you recognize the thought partner or any other cognitive distortion, you must remind yourself:

Accept you have played a part in your success.
Acknowledge the facts.
Share your feelings with someone you trust.
Accept that you can make mistakes and still be a success.
Shift your focus to the results of your work.

Third, you must remind yourself of the facts.

Keep a “successes” file or notebook to review when you are questioning your contributions.
Keep a “recognition” file or notebook with positive feedback, thank you notes, and general compliments on your work to review when you question your skill or worth.
Keep a record of your mistakes and learnings so you can remind yourself how you grew from past mistakes.
Identify an accountability partner who can help you refocus and recognize the facts.