April 30, 2023
Impostor Syndrome is a widely experienced phenomenon that often goes unnoticed or unnamed until it is pointed out.
Essentially, this syndrome, which admittedly can be quite distressing, reveals itself as a feeling of unworthiness or not fitting in.
It’s marked by constant feelings of self-doubt, incompetence, and the dread of being discovered as a fraud, even though there’s proof otherwise. Those suffering from Impostor Syndrome often undervalue their accomplishments, fearing that they will eventually be unmasked as incompetent or lacking in skills.
“… feelings of self-doubt, incompetence…”
The term “Impostor Syndrome” was first introduced in 1978 by Dr. Pauline R. Clance and Suzanne A. Imes. Initially, these feelings of inadequacy were primarily noticed in high-achieving women. Yet, later studies have demonstrated that Impostor Syndrome can affect anyone, regardless of their gender, age, or profession.
Impostor Syndrome has various forms, each with its own specific traits. Some contributing factors such as negative self-talk, fear-based thinking can make the situation feel worse. Stepping out of one’s comfort zone, thoug initially challenging can also help break the mould.
Some frequent forms include:
The Perfectionist: These individuals have extremely high personal standards and aim for perfection in all they do. Despite their achievements, they still feel as if they haven’t met their own unachievable goals.
The Expert: Those with this form think they must be all-knowing before they can see themselves as proficient. They are always on the hunt for new information and abilities and are never content with their current level of expertise, even if they are acknowledged as experts in their field.
The Soloist: These individuals feel compelled to achieve tasks and objectives solely by themselves. They are reluctant to ask for assistance or support, fearing it would disclose their perceived shortcomings or inadequacies. As a result, they may struggle needlessly and feel overwhelmed.
The Natural Genius: Individuals in this group credit their successes purely to inborn talent or intelligence, rather than their efforts or hard work. They worry that if they have to exert effort or encounter obstacles, it will reveal their lack of genuine capability.
Impostor Syndrome can have profound and harmful effects. It can result in chronic stress, anxiety, diminished self-esteem, and can impede personal and professional development.
People dealing with Impostor Syndrome often undervalue their achievements, disregard compliments or recognition, and may even dodge opportunities for growth or success, fearing they’ll be outed as a fraud.
While Impostor Syndrome is a phenomenon that transcends gender boundaries, it is worth noting that research suggests women tend to experience it more frequently, particularly within professional environments.
A study published in the Journal of Behavioral Science, conducted across a range of professional fields, found that 2 out of every 5 successful women believe they are “impostors,” while only 1 out of 5 successful men feel the same. Moreover, research from the International Journal of Behavioral Science further emphasizes the gender disparity, suggesting that women often internalize their accomplishments as luck or timing, rather than crediting their skills or qualifications.
This is not to imply that men are immune to Impostor Syndrome. Rather, it is to highlight the fact that societal pressures and gender stereotypes may exacerbate the feelings of fraudulence and self-doubt in women more. These societal norms, unfortunately, often equate mistakes with incompetence, especially in women, creating a cycle of self-doubt and insecurity.
It’s crucial to address this disparity and work towards creating a more inclusive and supportive professional culture. Recognizing Impostor Syndrome’s disproportionate impact on women is a significant step towards that goal.
Please note that the actual numbers may vary between studies due to different methodologies, sample sizes, and other variables. Also, it’s important to remember that these are not the definitive numbers and that other factors, such as race, class, and age, can also significantly influence one’s experience with Impostor Syndrome.
To combat Impostor Syndrome, a comprehensive approach is required that includes self-examination, changes in mindset, and seeking help.
“… other factors, such as race, class, and age, can also significantly influence one’s experience with Impostor Syndrome.”
Here are a few techniques that can be beneficial:
Acknowledge and embrace your achievements: Reflect on your successes and acknowledge your hard work and skills. Don’t undermine or belittle your triumphs.
Challenge pessimistic thoughts and self-talk: Substitute self-doubt and self-criticism with positive affirmations and realistic views. Remind yourself that everyone stumbles and that failure is a normal part of growth.
Open up and share your feelings: Discuss your experiences with trusted people in your life. You’ll probably discover that many others can empathize with your feelings, which can offer comfort and support.
Impostor Syndrome can have profound and harmful effects.
Set attainable expectations: Accept that perfection is unreachable and that making errors or asking for help doesn’t lessen your worth or proficiency. Concentrate on progress and ongoing learning instead of pursuing perfection.
Appreciate your strengths and skills: Recognize and value your unique abilities and contributions. Understand that everyone has their own expertise, and you contribute value through your own strengths.
Pursue support and mentorship: Engage with individuals who can offer advice, support, and perspective. A mentor or coach can assist you in navigating self-doubt and provide valuable insights into your abilities and potential.
Remember, overcoming Impostor Syndrome is a process and it requires time and commitment. By acknowledging your own value, embracing your achievements, and challenging self-imposed limitations, you can begin to combat this syndrome.
Educate yourself about Impostor Syndrome: Understanding the nature of Impostor Syndrome can help you manage it. Learn about its triggers, symptoms, and effects to better recognize when it might be influencing your thoughts and behavior.
Practice self-compassion: Be gentle with yourself when you experience failure or make mistakes. It’s part of being human and provides valuable opportunities for growth and learning.
Surround yourself with positive influences: Spend time with people who lift you up, value your contributions, and encourage your growth. They can provide a balanced perspective when your self-assessment is skewed by Impostor Syndrome.
Remember, the journey to overcome Impostor Syndrome is a marathon, not a sprint. It takes consistent effort and self-awareness, but with time, you can learn to fully appreciate your accomplishments and recognize your true worth.