Imagine this: You have achieved great success in your career, running a thriving company with a team of employees and satisfied clients. However, despite your accomplishments, you feel like an impostor, believing your success is due to luck or good presentation skills. Despite your training, you feel like you lack education and are waiting to be exposed as a fraud.
Impostor syndrome is a common phenomenon affecting high achievers who do not attribute their objective successes to their abilities and competencies. It is characterised by persistent self-doubt and the constant fear of being exposed as a fraud or impostor. People with this belief system often attribute their successes to external factors such as luck, coincidence, or help from others and attribute setbacks to their professional inadequacy.
The Impostor Phenomenon was first described in 1978 by the US psychologists Pauline Clance and Suzanne Imes. They observed that female students and women who had already completed their doctorates often felt that they were only pretending to others despite their outstanding academic achievements. The two academics also knew this from their own experience and went on to conduct a study in which they interviewed other female academics and students.
What are the symptoms?
You may be experiencing impostor syndrome if you feel like your professional successes are solely due to luck rather than your capabilities, fear being perceived as a failure or incompetent, believe that extra work and overtime are the only ways to meet expectations and feel that you have not earned the attention and appreciation for your accomplishments.
Impostor syndrome often affects trailblazers, such as those who are the first in their families to pursue higher education. Studies suggest that upbringing and family background play a role in this phenomenon, especially when parents strongly emphasise achievement and success. Additionally, children may struggle to assess their performance accurately if their parents react differently to successes – sometimes with criticism and sometimes with excessive praise.
Perfectionism is another factor that can contribute to the development of impostor syndrome. Affected people often hold themselves to unrealistic standards, believing that every task they undertake must be executed flawlessly. They may also struggle to ask for help when needed. This mindset can lead to two common reactions: procrastination due to fear of failure or over-preparation, which can result in burnout or depression.
Tips to strengthen your perspective on your abilities
When self-doubt harms your well-being, development, and health, it’s time to act. Use the following information to overcome Impostor Syndrome:
Create awareness: First, realize that your thoughts do not correspond to reality but arise from false self-perception.
Rephrase: A critical deadline is approaching, and your mind is racing with negative thoughts. Are you already assuming the worst and imagining negative feedback from others? Take a deep breath and try to reframe your thoughts. Ask yourself, ‘What would your best friend say to you in this situation?’ This can help you gain a fresh perspective and approach the situation with a more positive mindset.
Orient yourself to facts: Self-doubt is a feeling. Try to find facts that show that what you are doing is good. Look at testimonials and go through your success stories.
Share your feelings: If you don’t trust your own “facts,” share your feelings with others. This can reduce loneliness and open doors for others to share what they see in you.
Learn to accept praise: Try to accept compliments, even if you find it difficult. Instead of reacting with downplaying, try just saying “thank you” and being proud of what you have received recognition for.
Fill your success jar: It’s a good idea to write down all the compliments and positive feedback you receive on small pieces of paper and collect them in a jar. This jar can help you strengthen your self-worth and prepare for meaningful conversations, like a feedback meeting, by reminding you of everything that went well and you mastered. It can also help prevent any negative thoughts.
It’s important to acknowledge that there will be good and bad days. During tough times, it’s okay to find joy in simple things like a walk, buying flowers, or relaxing in a bath.