Struggling with self-doubt? Catch up on the ins and outs of Impostor Syndrome, its symptoms, subtypes, and coping mechanisms.
In the world of work, many individuals grapple with a phenomenon known as impostor syndrome. This psychological pattern, first described by psychologists in 1978, affects approximately 70% of people, according to a 2020 review. People with impostor syndrome may feel like frauds, fear being discovered, and struggle to internalize their successes.
Dr. Valerie Young, author of The Secret Thoughts of Successful Women, has identified five types of "impostors." These include the soloist, who prefers to work alone, fearing that asking for help will reveal incompetence; the perfectionist, who experiences high levels of anxiety, doubt, and worry; the natural genius, who feels ashamed and weak when faced with a goal that is too hard; the superhero, who excels due to extreme effort, which can lead to burnout; and the expert, who will not feel satisfied until they know everything about a subject.
Effectively managing and overcoming impostor syndrome symptoms in the workplace involves a combination of mental, relational, and operational strategies. Here are some key approaches:
- Acknowledging and recognizing impostor syndrome as a cognitive distortion and unrealistic self-expectation, rather than an accurate self-assessment.
- Asking for help and talking about feelings with trusted colleagues, mentors, or coaches to reduce isolation and normalize the experience. Sharing these feelings helps combat the fear of exposure and builds support networks.
- Documenting successes systematically by maintaining a professional journal or success log listing completed projects, milestones, positive feedback, and progress. This tangible record counters negative internal narratives.
- Using tools and technology, such as project management platforms, to track and visualize one’s contributions actively, reinforcing objective evidence of value and achievement.
- Challenging negative self-talk by questioning the evidence behind self-critical thoughts and reframing failures as learning opportunities rather than reflections of personal inadequacy.
- Setting realistic goals focused on growth and learning instead of unrealistic perfectionism, to reduce pressure and increase resilience.
- Engaging in coaching with leaders or professionals trained to address impostor syndrome can guide individuals through structured frameworks that boost confidence and performance.
- Reducing fear-related stress, such as the fear of job loss, which can exacerbate impostor feelings, by addressing underlying fears and cultivating healthy workplace habits like taking calculated risks and seeking new opportunities.
Together, these strategies help dismantle the internalized narrative of being a "fraud" by reinforcing objective accomplishments, fostering supportive relationships, and promoting a growth mindset within the workplace.
It is essential to remember that overcoming impostor syndrome is a gradual process requiring consistent mental reframing and supportive action at multiple levels. Individuals who struggle with impostor syndrome may find it helpful to work with a mental health professional, especially when symptoms persist or severely impact their mental health and quality of life.
In conclusion, impostor syndrome is a common experience that can affect anyone. However, with the right strategies and support, it is possible to overcome the self-doubt and fear that come with this syndrome, paving the way for personal and professional growth.
- Science in the field of health-and-wellness has brought to light the prevalence of Alzheimer's and MDD (Major Depressive Disorder) in conjunction with impostor syndrome, further emphasizing the need for mental-health awareness.
- Book authors like Dr. Valerie Young provide valuable insights into impostor syndrome, including identifying five types, such as the soloist, the perfectionist, and the expert, in the field of education-and-self-development and personal-growth.
- Some common symptoms of impostor syndrome, like fearing being discovered as a fraud, can be managed by adopting strategies like asking for help and maintaining a professional journal or success log, according to the operational strategies outlined in science.
- Personal growth and professional success are not mutually exclusive concepts, as shown by the fact that some people with impostor syndrome are superheroes – individuals who excel due to extreme effort – but are vulnerable to burnout.
- Some individuals might find it beneficial to seek the assistance of mental health professionals, especially when impostor syndrome symptoms persist, to help manage the conflict with their self-worth and find a healthier balance, as part of the health-and-wellness field.
- In the broader spectrum of health-and-wellness, science underlines the significance of fostering supportive relationships, seeking help, and promoting a growth mindset to address mental health challenges like impostor syndrome, ensuring personal and professional growth for many.
