What is imposter syndrome and how to overcome it

Think of your greatest professional or personal achievement. Maybe you secured your dream job at a great company, earned a promotion or pay rise, or mastered an awesome new skill.

How did you feel about your success? Were you happy, excited and proud of your hard work? Or did you feel worried that you just weren’t cut out for the task? If the latter sounds more like you, you might be dealing with imposter syndrome.

If you’re struggling with imposter syndrome holding you back in the workplace, you’re not alone. Many people experience insecurity and self-doubt – they might find their feelings of inadequacy prevent them from pursuing new opportunities, or even simply speaking up in a team meeting.

So what is imposter syndrome and what can you do to overcome it?

What is imposter syndrome?

Imposter syndrome is a common psychological phenomenon characterised by feelings of self-doubt, inadequacy and poor self-confidence. In many instances, imposter syndrome can also be associated with a fear of failure.

Struggling with imposter syndrome means you are likely to be critical of your own successes and abilities. You may find yourself asking questions like, “Do I deserve this?” or, “Am I up to this task?” You might even begin to associate your success with fraudulence.

People who experience imposter syndrome may find it difficult to navigate success and may struggle to identify or appreciate their own skills and talents. This can make it difficult to accept career advancements or pursue new opportunities.

Imposter syndrome doesn’t only exist in a professional context. It can relate to academic achievement or appear in other moments of success such as buying a home, starting a creative project or in the early days of a new relationship.

What does imposter syndrome feel like?

Imposter syndrome is so named because sufferers often feel like imposters when experiencing success. You may feel insecure about a new career opportunity or job, and that you won’t be able to fulfill demands.

Sufferers of imposter syndrome often feel guilty, anxious, and depressed when they accomplish new things and may blame themselves for mistakes or failures, even when errors are only minor. They may worry that others will find out the ‘truth’ about their perceived ineptitude.

Many people who live with imposter syndrome place extreme pressure on themselves to work hard and achieve to a high standard. This is often an attempt to mask failures or prove worth in the face of self-doubt. It can contribute to perfectionist behaviour and may eventually lead to burnout.

Who does it affect?

Imposter syndrome can affect anyone regardless of age, gender, or socio-economic status. However, there are some potentially predisposing factors.

People who struggle with imposter syndrome are often highly motivated to succeed but unable to accept achievements due to their own feelings of inadequacy. As a result, success is often tainted by poor self-esteem.

Studies show high-achieving individuals may be more likely to experience imposter-like feelings of self-doubt. Many people with high expectations of their own success are also unable to accept minor shortcomings or failures.

The family environment can affect self-esteem and imposter-like feelings. Where there is a high degree of competition between siblings and/or a significant amount of pressure to succeed, young people may develop imposter syndrome later in life.

Research suggests individuals from marginalised population groups, especially minority ethnic groups, may be more likely to experience imposter syndrome, possibly as a result of stereotyping and discrimination.

People with perfectionist traits or those who live with anxiety or depression are also more likely to report symptoms of imposter syndrome.

What triggers imposter syndrome?

What triggers imposter syndrome is different for everyone, but the most common catalyst is success.

Achieving high results in an exam, earning a new role at work or scoring a winning goal on the football field are all potential triggers for imposter syndrome.

When a person feels unworthy of a new opportunity, they might feel guilty and look for reasons to justify their perceived incapability.

What is the problem with imposter syndrome?

Imposter syndrome can be detrimental to mental health and may lead to self-sabotaging behaviour.

People who experience imposter syndrome often feel undeserving of success, causing them to exhibit negative responses to positive change. Without appropriate coping skills, this could lead to anxiety, depression and other mental health problems.

Severe self-doubt can also lead to increased perfectionism. People may set unreasonably high goals, heralding feelings of guilt or disappointment when these cannot be met. Perfectionists are likely to focus on mistakes and failures and experience high levels of dissatisfaction.

In some cases, imposter syndrome can also lead to avoidant behaviour. A constant fear of failure can cause people to refrain from pursuing or accepting new opportunities, either at work or in their personal lives. These people can be prone to procrastination, not wanting to receive poor feedback on completed tasks.

Finally, people who live with imposter syndrome frequently downplay their achievements in displays of excessive humility. Individuals might dismiss positive events, assuming that good feedback is false or that opportunities are a result of luck, not talent or intelligence. This can make it difficult to enjoy successes when they occur.

How can you overcome imposter syndrome in the workplace?

Overcoming imposter syndrome isn’t easy, but it is possible. Many sufferers are able to reframe their self-perception to build confidence, and respond well to new successes.

If you are struggling with imposter syndrome, the following strategies might help you conquer it:

1. Understand imposter syndrome for what it is

Recognising imposter syndrome is the first step to overcoming it. By understanding the signs and symptoms of imposter syndrome, you can begin to develop strategies to help you navigate success with a more positive outlook.

Start by acknowledging your feelings. Notice when you feel insecure or inadequate. What triggered this response?

Next, reflect on the reality of your experiences. When you are successful, what is it that makes you feel doubtful or unworthy? Are these feelings triggered by someone else’s behaviour, or are they simply a part of your own response?

It may be helpful to take note of how you are feeling, when, and why. You can record these things in a journal for future reference.

2. Talk to someone about your experience

Talking to someone you know and trust can help to reduce feelings of isolation associated with self-doubt and imposter syndrome. You may even find that your family, friends, and colleagues have similar experiences.

By sharing your feelings with others, you can gain a clearer perspective. This could help you recognise which feelings are based in reality and which are a result of poor self-confidence.

When discussing imposter syndrome, try to avoid using overly negative language and blanket statements. Distinguish between your perception and reality by using phrases like, “I am feeling that …” and, “My interpretation is …”

3. Develop coping skills you can use when experiencing self-doubt

Once you can recognise imposter syndrome, it’s time to establish a clear response plan, developing skills and strategies you can apply when faced with success and other triggers for self-doubt.

It’s a good idea to start by asking yourself to consider new situations and opportunities objectively. How would your perception change if you were viewing the success or failure of someone other than yourself?

When you notice yourself beginning to think or speak negatively about your successes, reframe your response. Challenge negative thoughts by celebrating your accomplishments and reminding yourself of past achievements.

4. Learn to recognise your strengths

Recognising and celebrating your strengths and achievements is an important part of overcoming imposter syndrome, building confidence and improving self-worth.

We all have professional strengths and weaknesses. Analyse your skills and experiences to identify the tasks you are best at. Approach these tasks with confidence, and don’t be afraid to ask for help with tasks that don’t utilise your strengths.

You may also find it helpful to keep a record of your successes so that you can look back on previous accomplishments when you begin to feel insecure. Write down positive feedback and recent achievements, and remind yourself of these when you notice the symptoms of imposter syndrome creeping in.

5. Let go of perfectionism

While striving to perform well in the workplace is a good thing, excessive ambition to achieve can lead to perfectionist behaviour. It’s important to let go of perfectionism and set realistic goals. Your goals should challenge you professionally, but they should also be achievable, and they shouldn’t come at the cost of good mental health.

Understand that no one is perfect all of the time and that mistakes are a part of life. In fact, they can even provide opportunities to help you learn and grow. Beginning to view failures as learning experiences can help you reframe your responses.

By overcoming perfectionism, you can begin to look at your professional achievements with a clearer, more realistic frame of mind. This means that you’ll be better able to celebrate your talents and hard work without dismissing or diminishing your successes.

6. Begin to welcome new opportunities

If struggling with imposter syndrome has held you back in the past, the best way to conquer self-doubt is by saying yes to new opportunities. Instead of allowing a fear of failure stop you from applying for a job or promotion, look at new career opportunities as a chance to embrace challenges and develop professional skills.

If you notice yourself feeling inadequate or insecure about a new role, remember that you would not have been given the opportunity if you weren’t up to the task. Ask questions that help you build the skills you need.

Even if you feel like an imposter at first, as you adjust to the demands of a new job, you will begin to feel more confident and will experience less self-doubt and insecurity.

By understanding what imposter syndrome is, identifying signs and triggers, and trying these tips to overcome it, over time you’ll be able to say goodbye to those feelings of self-doubt.

If you’re after more tips and resources on similar topics, explore our resources for job seekers.