Let’s be honest – how many times have you felt as though you didn’t deserve to be in the position you were in? Whether it’s holding a high-profile job, receiving an award, participating in a top-level sports team, or anything in between, feelings of doubt and uncertainty about belonging can easily creep into our minds. For ambitious, motivated, high achievers, these feelings may create a sense of isolation.
Even if others are constantly giving you praise or acknowledging your success, you may still feel as though you are not as competent as others perceive you to be or that you do not deserve to be in the position you’re in. Tackling imposter syndrome can allow you to move forward, shift your beliefs about your own abilities, and strengthen your self-efficacy.
What is imposter syndrome?
Imposter syndrome is a phrase used to describe an internal experience wherein an individual believes that they are a “phony” or “fraud” and that they don’t deserve to be in the position they’re currently in. Regardless of education, social status, or background, imposter syndrome has affected numerous individuals, many of whom are widely praised and accoladed. Michelle Obama, Facebook CEO Sheryl Sandberg, and Tom Hanks are just a few notable figures who’ve publicly expressed feeling as though they are unqualified or frauds. Though imposter syndrome may look different to each individual who experiences it, there are some common characteristics:
- Doubt in oneself and one’s abilities
- Attributing all success to external factors rather than internal capabilities
- Continuous fear of not living up to others’ expectations
- Inability to realistically understand one’s own strengths and competencies
Imposter syndrome can take various forms depending on the individual who experiences it. Dr. Valerie Young, a lead researcher on imposter syndrome, has characterized five separate subgroups of competence types:
- The Perfectionist: These individuals often set extremely high goals for themselves, and they feel major self-doubt and worry about the possibility of not reaching them.
- The Superwoman/man: These people feel as though they are phonies or frauds amongst the people they work/associate with, thus causing them to work much harder to reach the same level as their peers.
- The Natural Genius: Individuals in this subgroup feel as though their intelligence should come naturally, and they consequently measure their own competence based on how easily and quickly they learn new things, as opposed to their actual efforts – the longer it takes them to develop their skills, the worse they feel.
- The Soloist: A person in the soloist subgroup thinks that asking others for help will reveal that they are frauds, thus refusing assistance.
- The Expert: These individuals assess their self-worth based on how much they know or can do – because they will never know “enough”, they fear being revealed as unintelligent.
How to overcome imposter syndrome
Studies suggest 70% of people experience imposter syndrome at some point in their career. You are not alone in thinking you are “not good enough”. Here are a few methods to silence the voice in your head telling you that you don’t belong:
Recognize what you do well:
The good news about being a high achiever is that you care deeply about the quality of your work. Striving for excellence when it matters most can have a very positive impact – the key is to forgive yourself when inevitable mistakes occur.
Distinguish fact from feeling:
It’s easy to get caught up in the negative feelings associated with thinking you’re a fraud. In these moments, it’s important to recognize that feeling like a fraud doesn’t actually make you a fraud. It may help to remind yourself that you are capable of learning and to look back on all of the accomplishments and growth that got you to your current position.
Quit Comparing:
So often we become focused on the “highlight reels” other people share with the world – so much so that we forget we really only know a small portion of their lives. By focusing on your own achievements and capabilities, you may gain a more accurate understanding of why you are where you are.
Speak with a therapist:
Imposter syndrome can result from being so caught up in one’s own thoughts and feelings that everything else becomes overshadowed or distorted. Schedule an appointment with a therapist when you are reedy. A therapist can assist you with understanding the underlying causes and symptoms of imposter syndrome and move forward with learning new behaviors and ways of thinking.
Imposter syndrome is challenging, and it can be hard to focus when self-doubt seems to always take over. Luckily, there are ways to overcome imposter syndrome and take action to release your mind from the imposter trap.
Lisa Forger, MA LPC-Associate, (under the supervision of Christen Sistrunk, MA LPC-S) works with children, adolescents, and adults who seek to elevate their lives and reach their highest potential. She utilizes behavioral parent training and cognitive behavioral therapy to address a variety of psychosocial concerns. To contact Lisa, e-mail: lisa@hcfvl.com or call 713-331-5538.