Why It’s Okay to Experience Imposter Syndrome From Time to Time
Introduction
The word syndrome conventionally would signify a medical condition, however, imposter syndrome is not medically diagnosable, it was a term first used by psychologists Suzanna Imes and Pauline Rose Clance in the 1970s.
It is the internal psychological experience of feeling like a fraud in some areas of your life, despite any successes you may have experienced. It was thought to be experienced predominantly by women but is today a recognised phenomenon in both men and women, even those at the pinnacles of their careers, for example, CEO’s and founders of companies.
With thanks Jack Sharp @jacksharp_photography via Unsplash
If you are experiencing a time of self-doubt in areas you normally excel, this is what might be called imposter syndrome. It may cause feelings of restlessness, nervousness, and lack of confidence in your abilities, and manifest in negative self-talk. In severe cases, it may cause anxiety and depression.
Five Types of Imposter Syndrome
Dr. Valerie Young is an expert on imposter syndrome and co-founder of the Imposter Syndrome Institute and states that imposter syndrome can be manifest in five ways.
Five Types of Imposter Syndrome
The perfectionist – this type of person may believe that unless they are absolutely perfect, they could have done better. The perfectionist traits may lead people to believe they are not as good as others say they are.
The Expert – this type of person may believe they don’t know everything they need to know about a particular subject area and they lack knowledge, which makes them feel they cannot take on the mantel of ‘expert’.
The Natural Genius – this type of person may feel like a fraud because they don’t believe they are talented or competent.
The Soloist – this type of person may have achieved a level of status and done so with the support of others, thus leading to the belief they couldn't have reached the level without help.
The Super-person – this type of person believes that only hard work leads to achievement and if you reach a high accolade without hard work then you are a fraud.
You may identify with some or a few of the above types but it is important to remember this applies to around 70% of people at some point in their lives.
The Impact of Imposter Syndrome
Imposter syndrome should not always be viewed as something that needs to be fixed, as it can come and go given the circumstances at any given time. It is also important to note that the opposite scale of imposter syndrome could be perceived as an over-inflated ego, so finding a healthy balance is key.
For those who feel it affects their day-to-day then it can, of course, be highly stressful causing people to doubt their worth, develop anxiety, and overthink leading to other health issues, such as digestive issues, sleep deprivation, and depression, so it’s important to seek support. Support can come from talking interventions, for example, coaches, counsellors, and in some cases your General Practitioner if it is manifesting symptoms that a doctor can help with.
It is important to seek help if the feelings are long-standing and affecting your health and other areas of your life.
There are some simple things you can do to help yourself – even better still if you can ask to have a conversation with someone you trust, either a work colleague, your line manager, a mentor, or a family member.
Questions to explore might be:
What core beliefs do I hold about myself that lead to self-doubt? Although a little deep, this question may unearth some simple beliefs that with the use of different tactics and interventions, as above, can be resolved.
What proof do I have that I am an imposter? Often exploring this question leads to the realisation that there is little evidence.
What examples do I have that I am deserving of the position I hold? This helps to reinforce your worthiness.
Am I comparing myself to others, without knowing if they also suffer or have suffered from periods of self-doubt?
If you wish to explore this further a good resource is the Clance IP Scale questionnaire – you can find it here: Dr. Pauline Rose Clance - IMPOSTOR PHENOMENON
Overcoming Imposter Syndrome
There are some really simple things people can do daily to improve confidence levels and these include:
Keeping a daily journal – writing down daily successes, noticing patterns of self-doubt, writing affirmations to form new beliefs, and acknowledging it is okay to have periods of doubt.
Build networks – your trusted colleagues can be your greatest allies, providing safe spaces to talk and explore moments of self-doubt.
Asking for feedback from people you trust, will help to reinforce positive feelings of self-worth.
Spend some time doing a SWOT analysis (strengths, weaknesses, opportunities, and threats) – this can lead to identifying areas of personal development but also boost your confidence.
Get a workplace coach, who can work with you by discussing your feelings, and beliefs and helping to reinforce new ways of thinking.
Recognise that failure is not proof of imposter syndrome, but when reframed, it is an opportunity to learn.
Keep a note or file of all the compliments and positive feedback you receive and read these in times of doubt.
Maintain a healthy work-life balance and do things in your home life that create opportunities to learn new skills and enjoy things outside of your comfort zone.
As a final note, remember you are not alone and imposter syndrome is a natural part of life when kept in check:
· 70% of successful people reported experiencing imposter feelings at some point in their life.
· 75% of women executives say they’ve experienced imposter syndrome in their careers.
· 80% of CEO’s feel out of depth in their roles.
· 84% of entrepreneurs and small business owners report experiencing imposter syndrome.
Statistics with thanks to Imposter Syndrome Institute - YoureNotAlone-1.png (2560×1874) (impostorsyndrome.com)
Another great recommendation around this topic area is the book Presence by Amy Cuddy – she also has one of the most ever-watched Ted Talks called “Your Body Language May Shape Who You Are.” You can read my book review here: Book Review Presence by Amy Cuddy — Jackie Mandeir