Overcoming Imposter Syndrome at Work: Tips and Strategies
by Anne Ueberbach
Assistant Director / Counsellor
Overcoming Imposter Syndrome at Work: Tips and Strategies
Imposter Syndrome is a psychological pattern in which individuals doubt their accomplishments and have a persistent, often irrational fear of being exposed as a fraud or imposter. Despite their achievements, people with Imposter Syndrome believe they are not truly capable or qualified and that they have fooled others into thinking they are more competent than they really are.
Imposter Syndrome is prevalent in Singapore, with 61% of respondents reporting experiences of it and 97% reporting burnout. While Imposter Syndrome can affect anyone, high achievers, women, and minorities are more likely to experience it.
Common Characteristics of Imposter Syndrome:
Feeling like a fraud or imposter
Attributing success to luck or chance rather than ability
Overemphasizing mistakes or weaknesses
Downplaying achievements and accomplishments
Feeling like you don't truly belong or are just pretending to be something you're not
Fear of being discovered as a "fraud"
Imposter Syndrome can lead to:
Anxiety and stress
Self-doubt and low self-esteem
Fear of taking risks or pursuing new opportunities
Difficulty accepting praise or recognition
Feeling like you're living a lie
Who Experiences Imposter Syndrome?
Imposter Syndrome can affect anyone, regardless of their level of success, intelligence, or expertise. It's estimated that up to 70% of people experience Imposter Syndrome at some point in their lives. It's particularly common among:
High-achievers
Women
Minorities
First-generation college students or professionals
People in new or challenging roles
How to Overcome Imposter Syndrome?
Recognize & Celebrate Your Achievements
Individuals struggling with imposter syndrome often deflect compliments and minimize their accomplishments. Instead, embrace recognition by acknowledging and accepting praise from colleagues and loved ones. This helps you recognize your potential and take credit for your achievements. Consider keeping a record of your accomplishments and positive feedback, such as a journal, list, or visual reminder like a poster. This helps to reinforce your successes and boost confidence during moments of self-doubt.
Reframe Negative Thoughts
Reframing negative thoughts involves identifying and challenging harmful beliefs, and replacing them with more balanced and constructive ones in 3 simple steps:
Identify negative thoughts: Become aware of your thoughts, especially when you feel stressed, anxious, or overwhelmed.
Challenge negative thoughts: Ask yourself questions like:
Is this thought really true?
Is there another way to look at this situation?
What evidence do I have for this thought?
Reframe negative thoughts: Replace negative thoughts with more balanced and constructive ones. For example:
"I'm a failure" becomes "I made a mistake, but I can learn from it."
"I'll never be able to do this" becomes "I'll take it one step at a time, and I'll ask for help if needed."
Practicing self-compassion by treating yourself with kindness and understanding just as you would a close friend can also be helpful.
Embrace Imperfections
Studies have revealed a significant link between perfectionism and imposter syndrome. Individuals struggling with imposter syndrome often strive for flawlessness, setting exceptionally high standards and feeling compelled to excel. When their performance falls short of these ideals, they experience self-doubt and negative thoughts, leading to overly critical self-assessments. To break free from this cycle, it's essential to reframe your understanding of success and goals. As Dr. Jessica Vanderlan, a clinical instructor of psychiatry and psychologist, advises, "We need to embrace being good enough." Recognize that success doesn't demand perfection; rather, it involves learning from failures and embracing progress. By accepting mistakes as opportunities for growth and development, you'll cultivate a growth mindset, allowing yourself to take risks and flourish both personally and professionally. The key is to focus on progress, not perfection.
Seek Peer Support
Peer support refers to the process of people with similar experiences and challenges supporting and encouraging each other. It can take on many forms, such as mentorships, support groups, online forums, social media groups or reaching out to a friend. In the context of imposter syndrome, peer support can be incredibly valuable. Here's how:
Shared experiences: Connecting with others who have experienced imposter syndrome can help you feel less isolated and more understood.
Validation: Peers can validate your emotions and experiences, helping you recognize that your feelings are normal and not a reflection of your worth.
Support network: A peer support network can provide a safe space to share your fears, doubts, and accomplishments without fear of judgment.
Perspective: Peers can offer different perspectives and insights, helping you reframe negative thoughts and build confidence.
Encouragement: Peers can encourage and celebrate your achievements, helping you recognize your strengths and accomplishments.
Role models: Seeing peers overcome imposter syndrome can inspire and motivate you to do the same.
Safe space: Peer support provides a safe space to discuss sensitive topics without fear of judgment or repercussions.
Empowerment: Peer support can empower you to take ownership of your accomplishments and recognize your worth.
Practice Mindfulness
By incorporating mindfulness into your daily life, you can develop a more positive and compassionate relationship with yourself, helping to overcome imposter syndrome and cultivate greater confidence and self-acceptance. Mindfulness can help you increase self-awareness by recognizing thought patterns and emotions, allowing you to acknowledge and challenge negative self-talk. At the same time, it reduces self-criticism by cultivating kindness and encouraging acceptance of yourself without judgment. The goal of mindfulness is to shift your attention to the present, reducing worries about the past or future, and helping you stay grounded in your abilities.
Seek Professional Counselling Support
Counselling in Singapore with a qualified and registered psychologist, counsellor or psychotherapist can be extremely helpful when combatting imposter syndrome. Talk therapy can help individuals manage the roots of imposter syndrome. Therapists may utilize approaches such as Cognitive Behavioural Therapy (CBT) to examine old, unhelpful beliefs, re-evaluate them and replace such thoughts with new, more accurate cognitions.
Conclusion
Imposter Syndrome is a common experience that can hold you back from reaching your full potential. By recognizing your achievements, reframing negative thoughts, seeking support, focusing on learning, and practicing mindfulness, you can overcome Imposter Syndrome and thrive in your career.
You are not alone, and you are capable of achieving great things. Believe in yourself and your abilities, and don't let Imposter Syndrome hold you back!
