Imposter syndrome is getting in the way of many professionals, resulting in anxiety, depression, and burnout. Imposter syndrome is described as accomplished individuals who, despite their objective successes, fail to internalize their successes and have persistent negative self-talk, anxiety, and fear of being exposed as a fraud (Kolligan and Sternberg). These individuals believe they have only been successful because of external help from others or luck. However, when they make mistakes, they interpret this as evidence that they lack the necessary competence in their profession (Bravata et al.). In addition, there seem to be common characteristics found among individuals reporting imposter syndrome, such as perfectionism, concern about maintaining their social standing, anxiety and depression (Bravata et al.). This makes sense if we can’t feel good about what we accomplish but then condemn ourselves when we make a mistake; it is no wonder the result is anxiety, depression and eventually burnout.
We, high achievers, are known for placing additional pressure on ourselves to go above and beyond what external expectations are asked of us. The irony is most of us perform better than most but still have lower self-esteem; enhancing self-esteem seems to be implied as a solution (Cokley et al.). So when successes aren’t enough to increase our self-esteem, what do we do?
Here are nine ways to work around the imposter phenomenon.
- Learning about mindfulness. Practicing mindfulness helps us increase our self-awareness, so we start noticing our behaviors, emotions, and our thoughts. We begin to notice the experience we are having, taking pause, and considering the choices we have, for example, changing the focus of our awareness from one thought to another thought. With enough practice, we become aware of the thoughts supporting the experience we want to have and letting go of the thoughts no longer serving us.
- Challenging our thoughts. Asking ourselves, is this thought we are having, is it true? Tapping into the work of Byron Katie…asking again, “is this really, really true?” When asking this question, it is important to frame this exercise as meditative. If you are interested in learning more about this practice, go to www.thework.com.
- Gaining perspective. Zooming out from our current situation to consider where we were a year ago, five years ago, and comparing it to the skill set we have today brings perspective. We are indeed a work in progress.
- Reminding ourselves part of the human experience is making mistakes.
- Cultivating self-compassion, again using mindfulness practices, strengthens our ability to become aware of what we are telling ourselves. Noticing when we are engaging in negative self-talk and choosing different, choosing to be kind to ourselves. Self-compassion shows us how to get out of our own way.
- Within a group setting, it can be eye-opening to go around the room and share our failures with each other. We come to understand we are not alone, and many have experienced setbacks on the road to success.
- elebrate the wins! Like, really, really celebrate! So many times, we rush from Point A to Point B, thinking Point B will be better than Point B. We arrive at Point B and then look towards Point C. We compare and decide Point C will be better than Point B, and off we go racing again without pause. We forget to enjoy the process; we forget to enjoy the win.
- Understanding this imposter phenomenon may show up from time to time. It may show up in a new environment, surrounded by individuals who are different from the usual crowd we are accustomed to interacting with…a new class, a new networking event, a new job. (Palmer).
- Breathe. Studies have shown how we breathe can cause us to feel certain emotions and that when we are feeling specific emotions, our breathing patterns change (Philippot et al.). What does this mean? If we are feeling anxious, that anxiety will decrease if we change our breathing. Try box breathing taught to our Navy SEALS in their training programs, in meditation centers and in Mental Health Centers (Kumar). It’s simple, discreet and can be done anywhere. Here’s what to do, inhale for a count of 4, hold for a count of 4, exhale for a count of 4, hold for a count of 4, and then repeat for 4 cycles.
In conclusion, we all have experienced imposter syndrome. Some experience it more intensely than others. However, you are not alone and are now prepared with just a few more tools to support you as you live and celebrate your best life.
