We live in a hectic, goal-oriented time. Social media, including LinkedIn, floods us with stories of superhumans around us who effortlessly overcome one obstacle after another, achieving great success.
In this context, more people are grappling with what’s known as imposter syndrome.
Imposter syndrome isn’t a new concept. It was first described in an article by Pauline R. Clance and Suzanne A. Imes in 1978. It’s a psychological phenomenon where individuals doubt their skills, talents, or achievements and have a persistent internal fear of being exposed as a fraud.
It’s not just low self-esteem; it’s a distorted perception of reality. People with this syndrome often experience anxiety, chronic fatigue, stress, and depression.
If you’re wondering if you might suffer from imposter syndrome, ask yourself these questions:
If you answered “yes” to most of these questions, imposter syndrome might be affecting you. Research shows that up to 70% of the population has experienced feelings related to this syndrome, and up to 20% of people deal with it acutely.
If you really suffer from imposter syndrome, the only one cheating you is your brain. And it’s cheating you. The first step to overcoming it is to acknowledge the situation. Imposter syndrome can significantly lower your self-esteem and self-worth and can be difficult and emotionally exhausting to deal with. But once you realize that this might be an issue for you, you can start taking steps to manage it.
Identify the source of your feelings of inadequacy. Maybe your parents set too high goals for you in childhood, or you were overly criticized. Name these feelings and understand where they come from.
Confide in someone you trust. Sharing irrational feelings can help lessen their intensity. Your loved one will likely support you and offer a different perspective.
Realistically assess your abilities. They are probably quite adequate. Try writing down what you’re good at and recall instances where you were proud of yourself. Focus on positive self-evaluation instead of constant self-criticism.
Stop negative thoughts in their tracks. When you catch yourself thinking negatively, stop and analyze it. Ask yourself: Is this rational or exaggerated?
Don’t measure yourself against others because there will always be someone smarter or more capable. Measure yourself against your own progress—how much you’ve improved over the past week, month, or year.
Imposter syndrome can negatively impact not only individuals but also their work teams or entire organizations. People with this syndrome often refuse promotions or avoid taking on more challenging tasks. They may also reject praise and belittle themselves in front of others. An effective tool for organizations to address this issue is consultation with a psychologist or a comprehensive employee assistance program focused on well-being.
Imposter syndrome is a real problem that can have serious effects on quality of life and work performance. Recognizing and understanding this problem is the first step to managing it. Remember, you are not alone, and there are ways to cope with these feelings.
