How to Recognize and Overcome Imposter Syndrome

Imposter syndrome is a common phenomenon that affects professionals at all career levels. It can be especially prevalent in workplaces where there is high pressure to perform or meet expectations. In this article, we will explore what imposter syndrome is, its symptoms, examples of how it can show up at work, what causes imposter syndrome, and actionable steps you can take to overcome it.

The term “imposter syndrome” was first coined in 1978 by psychologists Dr. Pauline R. Clance and Dr. Suzanne A. Imes. In their study, they explored the phenomenon among high-achieving women who often felt like frauds despite their academic and professional success. These women believed that they were not as capable or intelligent as others perceived them to be and that their accomplishments were due to luck, timing, or other external factors, rather than their own abilities.

Dr. Clance and Dr. Imes originally referred to this concept as the “impostor phenomenon.” Their research highlighted how these feelings of self-doubt and intellectual fraudulence were common, even among individuals with significant achievements. Over time, the term evolved into “imposter syndrome” and became widely recognized as a phenomenon affecting not only women, but also men and people of all backgrounds in various professional and academic fields.

People with imposter syndrome often believe that they are not as competent or intelligent as others perceive them to be and that their achievements are a result of luck or external factors instead of their own abilities.

Imposter syndrome is not an officially recognized mental health condition according to the World Health Organization (WHO), but it is a real and pervasive issue that affects many people, particularly in professional settings. It can lead to stress, anxiety, and a lack of self-confidence, which can hinder career growth and personal development.

The symptoms of imposter syndrome can vary from person to person, but common signs include:

• Self-doubt: Constantly questioning your abilities, even when you have a track record of success.
• Perfectionism: Setting excessively high standards for yourself and feeling like a failure when you don’t meet them.
• Fear of failure: Being afraid to take on new challenges or opportunities because you fear that you will fail.
• Attributing success to luck: Believing that your achievements are due to luck, timing, or the efforts of others, rather than your own skills or hard work.
• Overworking: Feeling the need to work harder than everyone else to “prove” your worth and avoid being exposed as a fraud.
• Discounting praise: Brushing off compliments or positive feedback by assuming that others are just being polite or don’t really mean it.
• Downplaying accomplishments: Minimizing your successes or dismissing them as unimportant, often saying things like, “It wasn’t a big deal” or “Anyone could have done it.”
• Fear of being exposed: Constantly feeling like you’re on the verge of being “found out” or that others will discover you’re not as knowledgeable or skilled as they think.
• Avoiding feedback: Avoiding performance reviews or constructive feedback due to the fear that it might confirm your self-doubts or inadequacies.
• Comparing yourself unfavorably: Regularly comparing yourself to others and feeling like everyone else is more capable, talented, or successful than you.
• Over-preparing: Spending excessive amounts of time preparing for tasks or projects to ensure that nothing goes wrong.
• Fear of success: Avoiding success or achievements because you fear it will raise expectations that you won’t be able to meet in the future.
• Staying silent: Avoiding sharing your ideas, opinions, or speaking up in meetings because you doubt your knowledge or believe your contributions aren’t valuable.

Here are some reflective questions to help you determine if you might be experiencing imposter syndrome:

1. Do you often feel like your achievements are the result of luck or timing rather than your skills or hard work?
2. Do you fear that others will “find out” you’re not as competent as they think you are?
3. Do you frequently compare yourself to others and feel like you fall short?
4. Do you feel uncomfortable accepting compliments or positive feedback about your work?
5. Do you set extremely high standards for yourself and feel like a failure if you don’t meet them?
6. Are you afraid to ask for help because you worry it will expose your lack of knowledge or skills?
7. Do you feel like you don’t belong in your job or that you were hired by mistake?
8. Do you often overwork or take on extra tasks to prove your worth to others?
9. When you succeed, do you immediately worry about the next challenge or how you’ll handle future failures?
10. Do you think that everyone else around you is more capable, talented, or knowledgeable than you are?

If you answered “yes” to many of these questions, you may be experiencing imposter syndrome. Recognizing these thoughts and feelings is the first step toward addressing and overcoming them.

If you are looking for ways to help yourself and/or your employees identify and overcome feelings like imposter syndrome and self-doubt, click below to learn about our Careerminds career development and coaching programs that can empower individual confidence while elevating professional competence.

Imposter syndrome can manifest in different ways at work, including these specific imposter syndrome examples:

• Avoiding promotions or new roles: Turning down opportunities for growth because you don’t believe you’re capable of handling the new responsibilities.
• Turning down high-visibility projects: Avoiding taking on projects that would put you in the spotlight or require you to showcase your skills, out of fear that you won’t live up to expectations.
• Micromanaging your work: Constantly rechecking and redoing tasks to ensure they are perfect, out of fear that mistakes will reveal your lack of skill.
• Not asking for help: Hesitating to seek assistance or clarification because you’re worried it will make you appear less competent.
• Comparing yourself to colleagues: Constantly measuring your performance against that of your peers and feeling inadequate, even when you are performing well.
• Reluctance to share ideas: Holding back from contributing ideas in meetings or discussions because you doubt that your input is valuable or fear that others will judge your suggestions.
• Avoiding networking opportunities: Skipping networking events or professional gatherings because you worry that others will see through your “act” and realize you’re not as accomplished as you appear.

These imposter syndrome examples highlight how it can hold you back from realizing your full professional potential and lead to unnecessary stress and anxiety at work.

Several factors can contribute to the development of imposter syndrome by creating conditions that make individuals doubt their capabilities and achievements. They reinforce a mindset of self-doubt and can prevent people from recognizing and celebrating their own worth and accomplishments. Understanding the root of these feelings can help individuals address the triggers and work toward overcoming imposter syndrome. 

Here are some key examples of what can cause imposter syndrome: 

Growing up in an environment with high expectations or strict standards can lead to a belief that anything less than perfection is failure. This mindset can carry into adulthood, causing individuals to constantly feel like they’re not measuring up.

In addition, if you were frequently compared to siblings, peers, or other role models, you might internalize the idea that you’re never quite good enough, no matter how well you perform. This leads to self-doubt and the feeling that your achievements are inadequate compared to others.

In a workplace that places a high emphasis on performance, productivity, or outdoing colleagues, employees may feel constant pressure to prove themselves. This competition can trigger feelings of inadequacy and fears of not measuring up. When there is a strong focus on results and little tolerance for mistakes, people also might begin to question their abilities and fear that any error will reveal them as incompetent, fueling the development of imposter syndrome symptoms.

Being in a workplace or field where you don’t see others similar to yourself—whether in terms of gender, race, background, or experience—can create a sense of isolation or not belonging. This lack of representation can make individuals feel like outsiders, leading to doubts about whether they deserve their place.

When people from underrepresented groups face negative stereotypes about their abilities, they may internalize these beliefs, which can increase feelings of self-doubt and fears of not being good enough.

Taking on a new job, promotion, or leadership position often involves stepping outside of your comfort zone. This change can bring up fears of inadequacy because the individual may not yet feel fully competent in the new role.

In a new position, especially one with higher expectations, people often feel like they must prove that they deserve the role. If they’re not immediately successful or comfortable, they may interpret this as a sign that they’re unqualified.

Overcoming imposter syndrome is a process that requires self-awareness, support, and consistent practice. Here are some strategies to help you manage and conquer imposter syndrome:

1. Acknowledge your feelings: Recognize and accept that you have these thoughts and feelings. Naming them can reduce their power over you and help prepare you to take proactive steps to address them.
2. Reframe negative thoughts: Challenge the belief that you’re a fraud by replacing negative thoughts with positive affirmations. Remind yourself of your achievements and skills that have gotten you to where you are today.
3. Celebrate your successes: Take the time to acknowledge and celebrate your accomplishments, no matter how small they may seem. Create a success journal to track your wins and revisit it when you start doubting yourself.
4. Set realistic goals: Avoid perfectionism by setting achievable goals for yourself. Focus on progress rather than perfection, and give yourself credit for each step forward.
5. Seek feedback and support: Talk to mentors, colleagues, or trusted friends about your feelings. They can offer objective feedback and help you see yourself as they do—a capable and competent professional.
6. Practice self-compassion: Be kind to yourself when you make mistakes or experience setbacks. Understand that everyone makes errors, and these moments are opportunities for growth and learning.
7. Recognize imposter syndrome triggers: Identify situations or environments that trigger your imposter feelings and develop strategies to manage them effectively.

The journey to overcoming imposter syndrome is ongoing, but with practice and persistence, you can build confidence in your abilities and break free from the cycle of self-doubt.

Overcoming imposter syndrome can greatly benefit from additional support and guidance. There are several valuable resources available that can help individuals manage and eventually overcome imposter syndrome, including therapy, career coaching, leadership coaching, and more. 

Here’s a closer look at each of these imposter syndrome treatments and resources:

Therapy can be a powerful tool for addressing imposter syndrome. Cognitive Behavioral Therapy (CBT) is particularly effective, as it helps individuals identify and challenge negative thought patterns and replace them with more realistic, positive beliefs about themselves.  Therapists can work with you to develop a healthier self-image and self-esteem by addressing past experiences that may have contributed to your imposter feelings. Therapy can also provide strategies for managing the anxiety and stress that often accompany imposter syndrome symptoms, helping you feel more in control of your thoughts and emotions.

Career coaches can help you recognize and embrace your unique skills and strengths, highlighting the value you bring to your job or career. This can boost your confidence and reduce feelings of inadequacy. In addition, career coaches guide you in setting achievable career goals that align with your strengths, making it easier to track your progress and see evidence of your success.

Leadership coaching focuses on building the skills and confidence needed to excel in leadership roles. By strengthening your leadership abilities, you may feel more capable and less like a “fraud” in managerial positions. For example, coaches often work on improving your emotional intelligence (EQ), which is crucial for understanding your emotions and reactions. A higher EQ can help you manage imposter feelings more effectively. Finally, leadership coaches can guide you through career transitions, such as promotions or new roles, which are often triggers for imposter syndrome. They provide strategies to help you navigate these changes confidently and successfully.

If you’re interested in learning how your organization can support you and your employees with these career and leadership skills, click below to speak with our experts and explore our Careerminds leadership coaching programs.

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Connecting with a mentor in your field can be incredibly valuable for overcoming imposter syndrome. Mentors can offer insights into their own experiences with self-doubt, provide guidance, and help you see your potential from an objective perspective. Regular feedback and encouragement from a mentor can help you recognize your achievements and reduce self-doubt, making you feel more secure in your abilities.

Support groups, whether in-person or online, allow you to connect with others who experience similar feelings. Hearing others’ stories and knowing you’re not alone can be reassuring and help normalize your feelings. Group members often share techniques and strategies they’ve used to combat imposter syndrome, which can provide you with new approaches to try in your own life.

Speaking of imposter syndrome resources, there are also many invaluable books that offer a mix of psychological insights, practical strategies, and inspiring stories that can help you recognize and challenge imposter syndrome, allowing you to gain confidence in your abilities and embrace your achievements.

Here is a list of helpful imposter syndrome books to get you started:

1. The Secret Thoughts of Successful Women by Valerie Young
2. Daring Greatly by Brené Brown
3. Presence: Bringing Your Boldest Self to Your Biggest Challenges by Amy Cuddy
4. The Confidence Code by Katty Kay and Claire Shipman
5. Mindset: The New Psychology of Success by Carol S. Dweck
6. You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero
7. Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach
8. Playing Big: Practical Wisdom for Women Who Want to Speak Up, Create, and Lead by Tara Mohr
9. Lean In: Women, Work, and the Will to Lead by Sheryl Sandberg
10. The Impostor Cure by Dr. Jessamy Hibberd

Overcoming imposter syndrome is key to unlocking your personal and career potential. When you acknowledge its presence, understand its underlying causes, and take action to counteract its imposter syndrome symptoms, you open doors to a more confident and satisfying work life.

Here are the key takeaways: 

• Imposter syndrome is the persistent feeling of being a fraud despite your achievements, which can lead to self-doubt, perfectionism, and fear of failure.
• Imposter syndrome often develops due to factors like childhood upbringing, workplace culture, lack of representation, and transitions to new roles.
• Common symptoms include attributing success to luck, overworking, discounting praise, avoiding feedback, unfavorable comparison, overpreparation, and reluctance to speak up.
• Imposter syndrome examples at work include turning down promotions and high-visibility projects, micromanaging your own tasks, avoiding networking or sharing your ideas, and feeling inferior to colleagues.
• Overcoming imposter syndrome requires self-awareness and strategies like reframing negative thoughts, celebrating your successes, setting realistic goals, and seeking feedback and support.
• Resources such as therapy, career coaching, leadership coaching, mentorship programs, support groups, and books can be instrumental in managing and overcoming imposter syndrome.

At Careerminds, our goal is to elevate both individual and organizational potential, ensuring everyone in your company is equipped and empowered to achieve their goals. If you’re interested in discovering more about our career and leadership development services at Careerminds, click below to connect with our experts and determine if we’re the right fit for your organization.

Cynthia Orduña

Cynthia Orduña is a Career and Business Coach with a background in recruiting, human resources, and diversity, equity, and inclusion. She has helped 50+ companies around the world hire and retain talent in cities like LA, SF, NY, Berlin, Tokyo, Sydney, and London. She has also coached over 300 people, from entry to senior levels, in developing their one-of-a-kind career paths, Her work has been featured in publications such as Business Insider, The Balance Careers, The Zoe Report, and more. To learn more you can connect with Cynthia on LinkedIn.