Do you ever feel undeserving of your achievements, as if you’re one step away from being exposed as a fraud? This nagging thought is known as imposter syndrome, and you’re not alone in feeling this way.
Imposter syndrome is a common phenomenon, affecting many individuals across various stages of life – from students to working professionals – and particularly prevalent in high-pressure environments like tertiary education and competitive workplaces.
However, this negative perception you have of yourself is largely unfounded, and can not only hinder your performance and personal growth, but worsen your mental health.
As such, it is important to recognise the signs of imposter syndrome, and learn how we can address it proactively.
Defining Imposter Syndrome
Imposter syndrome is characterised by persistent self-doubt and an inability to internalise accomplishments. despite evidence to the contrary. You may even have a persistent fear of being exposed as a “fraud”.
Signs of imposter syndrome include:
- Attributing success to luck or external factors, rather than acknowledging personal skills and hard work.
- Setting excessively high standards for oneself, and feeling like a failure if those standards go unmet.
- Overworking as a way to compensate for perceived shortcomings.
- Chronically comparing oneself to others.
- Difficulty accepting praise or recognition, and feeling undeserving of success.
While there is no direct trigger for imposter syndrome, there are a few learned and internalised reasons for why it might come about.
Childhood Experiences
The way your parents nurtured you, can sow seeds of self-doubt that persist into adulthood. This includes how they spoke about your capabilities, and if they used to compare you with someone else. If they urged you to perform well academically (even in good nature), these may all increase your chances of developing imposter syndrome in adulthood.
Perfectionistic Tendencies
If people often describe you as a “perfectionist“, it may lead you to grapple with imposter syndrome.
A constant drive to excel at everything creates unnecessary pressure, making minor setbacks feel like failures.
New Challenges or Major Career Changes
The pressure to perform well in unfamiliar terrain can lead you to question your own abilities and qualifications, especially if you don’t receive guidance or validation from those around you.
Mental Health Conditions
Imposter syndrome can be particularly challenging for those already facing mental health issues. For instance, for individuals struggling with anxiety and depression, feelings of incompetence may be exacerbated.
Gender Stereotypes
Interestingly, a mediating factor for imposter syndrome is gender. An original study from the 1970s on this phenomenon highlighted that it was more prevalent among women, due to societal biases set upon their capabilities. This spurred them to overextend themselves in an attempt to “prove themselves”.
However, do note that anyone can experience imposter syndrome, including men, and this is especially so in modern times!
How Self-Doubt Holds You Back
While anyone can feel this self-doubt and fear on occasion, the problem lies when we allow such opinions to gnaw at us over time.
Principal Psychotherapist Priscilla Shin, Founder of RANGE Counselling Services, shared with CNA on how imposter syndrome affects working professionals:
“Imposter syndrome can impact career progression and overall well-being through engaging in self-sabotage, limiting one’s ambition and underachieving.”
Those experiencing imposter syndrome may avoid taking risks or pursuing new opportunities due to a lack of confidence. This prevents them from taking up different roles and responsibilities, effectively keeping them from reaching greater heights.
Research has also shown that a similar effect can be seen in university students who showed signs of imposter syndrome, which negatively influences progress and engagement in their academic endeavours.
“The syndrome’s negative influence may also extend beyond the professional realm, contributing to heightened stress, anxiety, and a pervasive negative self-image,” added Ms Shin.
Constantly feeling like your own work is inadequate, and straining yourself to meet unrealistic expectations can hurt your self-esteem. It also puts you at a greater likelihood of developing burnout.
While imposter syndrome is not defined clinically, it can still have a strong impact on your psychological state, and your satisfaction with your work and life.
Overcoming Imposter Syndrome
If you think you have Imposter Syndrome, it’s time to tackle it. Imposter syndrome can be debilitating, and overcoming it requires self-awareness and consistent effort.
Understand That Many People Feel the Same
Here’s a comforting truth: no one has everything figured out. Even the most successful individuals often admit they’re navigating life as they go. Recognising that others are also improvising, learning, and doubting themselves can help put your feelings into perspective.
Most people are doing their best with the knowledge and tools they have, just like you. Embracing this mindset can reduce the pressure to have all the answers and foster more self-compassion in your journey.
Be Introspective
Consider that imposter syndrome is based on unproven beliefs about your abilities, and try to understand why such beliefs could creep up on you in the first place.
“Imposter syndrome is a reflection of a loss of internal safety.” shared Dr Juliana Chan, a LinkedIn Coach and the Chief Executive Officer of Wildtype Media Group.
“Instead of criticising or hiding this feeling, we can choose to approach it with curiosity and respect. We may also want to spend time reflecting on how it began, and what was the environment in our childhood that may have led to it,”
Understanding the root of your self-doubt can set you on a path towards building up our self-esteem.
Change Your Mindset
Reframe any negative self-perceptions you might have. When that inner critic tries to play up any perceived weaknesses, focus instead on all your accomplishments. Recall positive feedback you have received, and acknowledge that your efforts are valuable and appreciated.
You can also work towards shifting your goals by setting realistic targets for yourself. Celebrate your milestones, no matter how small. After all, the journey is more important than the destination.
Be Open About Your Struggles
Open up with someone close to you to get a more objective perspective of yourself. This can be friends, colleagues, or even your supervisors. Surround yourself with people who uplift and validate your efforts, creating an environment that encourages self-confidence.
You can also speak with a mental health professional to delve deeper into the underlying reasons behind your concerns.
Imposter syndrome is not a reflection of your abilities but rather a temporary mindset that can be challenged.
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Everyone experiences self-doubt as some point, but it doesn’t have to define your journey. Practice self-compassion and give more attention to your strengths. By addressing imposter syndrome proactively, you can unlock your full potential and thrive both professionally and personally.
